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Eatwell plate it is a model designed by the Food Standards Agency to give a clear image of
how a balanced diet should look and is used in many healthcare and educational organizations. In
order to ensure the requirements for protein, minerals and micronutrients are met, menus should be
able to provide the following each day:
- Fruit and Vegetables. 1/3 of the total food intake should belong to this group. Ideally, we
should consume 5 portions a day.
- Bread, rice, potatoes and starchy food. In general, 1/3 of the total food intake should be
starchy. Each of our 3 main meals should contain at least one type of starchy food.
- Milk and Dairy. Like milk and cheese. It is recommended to eat 2 or 3 portions a day.
- Meat, Fish and alternatives like soya, beans or nuts. It is recommended to eat 2 or 3 portions
a day.
- Foods high in fat and sugar like biscuits or doughnuts, whose consumption is recommended
to limit.

The presence of fibre in our diet is very important due to it speeds up the time token to
remove waste and toxins from the body; it slows down the rate of digestion, which reduces hunger
and makes us feel full, it slows down the rate at which starch is converted to glucose and passes into
the bloodstream, which protect us against diabetes and give us many benefits. Also, fibre can lower
the risk of heart disease and can prevent constipation.
There are two main different types of fibre: soluble and insoluble.
On the one hand, soluble fibre is found in legumes, oats, rye, chia, barley, fruits and in certain
vegetables such as broccoli, carrots, potatoes and onions.
On the other hand, insoluble fibre is contained in whole grain cereals such as wheat, corn, brun, nuts
and seeds, potato skins, flax seeds and lignans vegetables like green beans, cauliflower, courgette,celery, and some fruits including avocado and bananas and the skins of some fruits, including
tomatoes.

The way in which grains have been processed is important. White wheat bread is made from
refined grains, so the outer layers are removed. This takes away many major nutrients including
protein, B vitamins, healthy fats and a variety of minerals. What is more important, it takes away the
fibre, which is stored in the outer part of the grain, known as the bran.

Role of vitamins in our body.
Vitamins are essential for the normal growth and development of a multicellular organism.
For the most part, vitamins are obtained with food, but a few are obtained by other means. For
example, microorganisms in the intestine—commonly known as "gut flora"—produce vitamin K and
biotin, while one form of vitamin D is synthesized in the skin with the help of the natural ultraviolet
wavelength of sunlight.
Types of vitamins.
There are two main types of vitamins: fat-soluble (A, D, E and K) and hidro-soluble vitamins (8 B types
and C).
Water-soluble vitamins dissolve easily in water, and in general, are readily excreted from the body.
On the contrary, fat-soluble vitamins are only dissolved in fat, so we have to eat them to absorb that
vitamins.
Food in which we can find vitamins.
We can find vitamins in many types of food, mainly in vegetables. For example, in carrots, sweet
potatoes, spinach or kale we can find A vitamin; in meat, poultry or fish we can find vitamin B12 and
vitamin E in nuts, seeds, vegetable oils.

The digestive system is a group of organs working together to convert food into energy and basic
nutrients to feed the body. Food passes through a long tube inside the body known as the alimentary
canal or the gastrointestinal tract (GI tract).
The alimentary canal is made up of the oral cavity, pharynx, esophagus, stomach, small intestines,
and large intestines. Accessory organs of the digestive system include the teeth, tongue, salivary
glands, liver, gallbladder, and pancreas.

The six primary processes of the digestive system include:
- Ingestion of food: The mouth is responsible for this function.
- Secretion of fluids and digestive enzymes which include saliva, mucus, hydrochloric acid, enzymes
like amylase, that begins the digestion of carbohydrates. Mucus serves as a protective barrier and
lubricant inside of the GI tract. Hydrochloric acid helps to digest food chemically and protects the
body by killing bacteria present in the food. Enzymes are like tiny biochemical machines thatdisassemble large macromolecules like proteins, carbohydrates, and lipids into their smaller
components. Finally, bile is used to emulsify large masses of lipids into tiny globules for easy
digestion.
- Mixing and movement of food and wastes through the body
- Digestion of food into smaller pieces (mechanical digestion) and break down complex molecules
into smaller that are easier to absorb (chemical digestion).
- Absorption of nutrients, which begins in the stomach with simple molecules like water and alcohol,
that are absorbed directly into the bloodstream.
- Excretion of wastes, which is also known as defecation and it implies removing indigestible
substances from the body to don’t be accumulated inside the gut.

Teeth are considered living organs because they contain blood vessels and nerves under the dentin in
a soft region known as the pulp.

It is responsible for the passing of masses of chewed food from the mouth to the oesophagus and
also plays an important role in the respiratory system due to is the channel through which air passes
from the nasal cavity to the larynx and lungs.

Small intestine: Is full of many ridges and folds. These folds are used to maximize the digestion of
food and absorption of nutrients.
Large intestine: absorbs water and contains many symbiotic bacteria that aid in the breaking down of
wastes to obtain nutrients. Feces in the large intestine exit the body through the anal canal.

When babies grow, they develop the ability to eat very small pieces of food. This process is called
weaning.
Therefore, baby-led weaning means skipping spoon-feeding purees and letting babies feed
themselves finger foods right from the start

In order to start BLW babies need to:
- Sit up without support.
- Reach for objects and bring them to their mouth.
- Be interested in food and try to grab it.
- Make chewing movements.Experts recommend starting at about the age of 6 months provided babies show the signs above
mentioned.

This happens because babies have a sensitive gag reflex which helps to protect them from choking.
In order to prevent babies from choking we should:
- Make sure there are sitting upright in the highchair.
- Reduce distractions such as television.
- Cut large chunks of foods
- Keep a close eye on them while their eating
Some great finger foods for BLW include the following:
- Well-cooked vegetable sticks (carrots, zucchini, sweet potatoes)
- Interesting shapes and textures (broccoli, cauliflower, baby corn)
- Chunks of soft fruit (banana, ripe pear, kiwi, melon)
- Chunky strips of poached chicken or meatballs
- Breadsticks, pita strips, toast fingers
- Pasta (fusilli and penne are easier to grab)
- Rice rolled into balls
- Cucumber served from the fridge
- Dry cereal