Lesson video

Hello, I'm Miss T, and welcome to today's lesson as part of our Physical health unit on Why have a healthy diet, and today we're gonna be looking at A healthy diet.

So our learning outcome for today, I can explain what makes up a healthy diet and the potential impacts of eating unhealthily.

Before we get started on today's lesson, it's really important that we think about the ground rules that we follow when we're having discussions in our classrooms. We've got Laura firstly saying, "Listen to others.

It's okay to disagree with each other, but we should listen properly before making assumptions or deciding how to respond." And when we disagree, we challenge the statement, we don't challenge the person.

We've got Jacob saying, "No judgement.

We can explore beliefs and misunderstandings about a topic without fear of being judged." Andeep tells us to respect privacy.

He says, "We can discuss examples, but we do not use names or descriptions that could identify anyone, including ourselves." And finally, Izzy reminds us to choose the level of participation that is right for us.

"Everyone has the right to choose not to answer a question or join a discussion.

We never put anyone on the spot." So with those in mind, let's get started with today's lesson.

So we come to our keywords.

We've got five keywords for today's lesson.

We've got nutrients, which are substances in food that the food needs for growth, energy, and maintaining health.

And then we have the phrase balanced diet, which is a diet that includes a variety of different foods in the right proportions to maintain health.

Then we have vitamins, which are nutrients in food that help you to grow, heal, and fight off sickness.

We have the word minerals, which are elements such as calcium and iron, which are needed for the body for various functions.

And finally we have the word calories, which is a unit of energy that we get from food and drink.

So we've got three lesson outlines today, What is a healthy diet, What makes a healthy diet, and What are the potential risks of an unhealthy diet? So we're gonna come to our first lesson outline now, which is What is a healthy diet? What we eat every day is important.

Not only is food tasty, but it can also give us energy, help us grow strong, keep us healthy.

And Dr.

Elsie says, "Not all foods are the same.

Different foods contain different amounts of the nutrients our bodies need." We see her using one of those keywords there.

Izzy asks, "What is a healthy diet?" And Dr.

Elsie replies, "A healthy diet is a balanced diet.

This means that we need to eat a range of different types of food so that we get the nutrients that we need to keep healthy." Izzy then says, "Well, what does being healthy look like?" And Dr.

Elsie replies, "Being healthy isn't about how we look, it's about how we take care of our bodies and minds.

This helps us to feel good, have lots of energy, and do all the things that we enjoy." So good advice there.

So we've come to our first check for understanding.

True or false? Eating a balanced diet can give us more energy.

Pause your screen here while you think about your answer.

If you put that you thought the answer was true, then you would be correct.

Well done.

So a healthy, balanced diet means eating the right amount of foods from all of the food groups so that our bodies get the energy, nutrients, and vitamins they need.

Izzy says, "Food groups are groups of foods that share similar nutritional values." Everyone enjoys different types of food or has different dietary needs, so it's important to understand which foods can help to give us a balanced diet.

People may have different diets, so they will need to eat different types of food to keep them healthy.

We've got Izzy here.

She says, "I'm a vegetarian, so I eat sources of protein other than meat, like pulses and tofu." Andeep says, "I don't eat beef or pork, so I choose chicken or fish." And Alex says, "I'm allergic to cheese, so I find other ways to get calcium." So all three Oak students there have got different dietary needs.

Foods are put into different groups to help us identify which vitamins and nutrients we can get from them.

And these include fruits, vegetables, starchy foods, proteins, dairy.

And Izzy says, "There are other food groups too, but these are the main ones we need to choose food from every day." So a balance of food from those food groups is a good way of having a balanced diet.

So true or false? Everyone needs to eat the same foods to stay healthy.

Pause your screen here while you think about your answer.

Well done.

If you said that you thought the answer was false, you would be correct.

And why is that? Well, everyone has different food needs and different tastes.

We don't have to eat the same food as each other, but we can get the right amount of vitamins, minerals, and nutrients that we need from different food sources.

So we come to Task A.

Sofia has a statement here and it's got two misconceptions.

Can you have a go at rewriting Sofia's statement to make it correct? Sofia says, "You can tell if someone is healthy by looking at them.

We all need to eat the same foods as each other to have a balanced diet." Pause your screen here while you rewrite Sofia's statement to make it correct.

Well done.

You were going to rewrite Sofia's statement to identify her misconceptions and write the statement to be correct.

So you may have included, you can't tell if someone is healthy just by looking at them because being healthy is about how your body feels, not how it looks.

The second misconception was we don't all need to eat the same foods as each other to have a balanced diet, as we all have different tastes and preferences, but we do all need to make sure we eat foods that give us the right amount of nutrients and vitamins.

Well done.

So we're going to move on to our second lesson outline now, What makes a healthy diet? A healthy diet includes a balance of different food groups.

Each of these food groups include different nutrients that are essential for our bodies to function properly.

We can see here a balance of those food groups on this seesaw, keeping it nice and flat.

Often, a healthy diet is represented as a plate showing the different types of foods that we should eat.

Part of that plate is for vegetables and fruit; for starchy foods, such as wholegrain cereal, couscous, porridge, wholewheat pasta; we've got proteins, which can be meat and fish, but also things like nuts and chickpeas; and we also have dairy there.

The larger the section on the plate, the more of that food group we need to eat every day.

Jacob says that the largest section on this plate are fruits and vegetables and starchy foods, so that's where we should get most of our daily intake from.

He says, "Starchy foods are a good source of energy because they give us a range of nutrients." Alex points out this small purple section here, and he says, "There's also a section for oils and spreads, but we should only eat this in small amounts." Aisha says, "When we think about what to eat, we should think about the portions, the amount that we eat of each food." She says, "When we eat fruit and vegetables, the recommended guide is five portions a day." Alex says, "This should be a mix of fruit and vegetables, as they all contain different combinations of fibre, vitamins, minerals, and other nutrients." So our check for understanding, which two food groups should we eat the most of each day? Is the answer A, fruit and vegetables; B, starchy foods; C, milk and dairy foods? So which two food groups should we the most of each day? Pause your screen here while you think about your answer.

Well done.

If you said that you thought the answers were A and B, you'd be correct.

So each of these food groups has different benefits for our bodies.

You can see in this table here we've got the main food groups.

We're gonna go through some examples and the benefits of each of those types of food.

So for fruits, we've got bananas, apples, and berries.

Vegetables, we've got broccoli, spinach, carrots and other green vegetables.

Proteins, chicken, fish, eggs, beans, and pulses.

Starchy foods, for example, could be rice, pasta, and bread.

Wholemeal is considered healthier.

And dairy, then we've got milk, yoghourt, and cheese as examples.

And our benefits.

When we eat fruits, they can provide us with vitamins and fibre, and this can help with digestion.

When we eat vegetables, it can help reduce the risk of illness.

When we eat proteins, it helps to build muscles and helps to repair our bodies.

Starchy foods gives us energy for the day and a range of nutrients.

And dairy can help to strengthen our bones and teeth.

Jacob says, "Eating a balance of these food groups every day is a great way to have a healthy diet.

Aisha says, "How can we tell which foods are high in sugar, salt, or fat?" And Jacob replies and says, "All packaged foods sold in shops must have a front-of-pack label to give a quick guide to the content." And we can see an example here.

So front-of-pack labels will give us a quick guide to what's in that food, and often it's based on a serving of 100 grammes, and it gives us the energy, fat, saturates, sugars, and salt as part of an adult's daily intake.

So it will give us the energy measured in calories, the fat content, the saturated fat content because that's less healthy than unsaturated fats, the sugar content, and the salt content.

And we can see here on this example that energy is measured in calories, kcal is the amount of calories in the food.

If it's green on the label, it might mean it's got a low level of this nutrient.

Red means the product has a high level of the nutrient and you should eat smaller amounts of it.

Here we can see that labelled on the sugars.

Amber means it's a medium level of this nutrient.

And we can also see that measured in the low, low, high, and med that we've got on that label.

These guides are based on an adult's needs though, so it'll be different for children.

Jacob says, "But aren't all fats bad for you?" And we've got that example there from the front-of-pack label.

Dr.

Elsie replies and says, "Not all fats are harmful.

Healthy fats can be found in foods like avocados and nuts and they are essential for body functions." Different foods have different types of fat and some are healthier than others.

So fatty fish such as salmon, mackerel, sardines, trout, and herring are high in omega 3, and that can support brain and heart health.

Avocados contain a fat that is high in fibre and potassium, which helps with heart health.

And nuts such as almonds, walnuts, cashews, pistachios and macadamias have a mix of fats that are rich in vitamins and minerals.

So they've got different types of fat and some are healthier than others.

So let's come to this check for understanding.

We've got three images here.

Can you decide which one of those meals is the most balanced? Is it A, B, or C? Pause your screen here while you think about your answer.

So I hope you've had some useful discussions talking about these three different meals.

They all look delicious, but they also all look very healthy.

But which one is the most balanced? If you chose C, then you'd be correct, and C is the most balanced because it has ingredients from every food group.

So now we're onto to Task B.

Have a look at this table, we saw it a bit earlier, and can you complete the missing examples and benefits from the guide? So we've got the benefits missing from fruits and from dairy, and we've got some examples missing from vegetables and starchy foods.

Pause your screen here while you think about your answer.

Well done.

You may have included in your completed table that fruits can provide vitamins and fibre to help with digestion; examples of vegetables are broccoli, spinach, carrots, and other green vegetables; that starchy foods such as rice, pasta, and bread, wholemeal is considered healthier, are good examples of starchy foods to eat; and finally, that the benefit of eating dairy is that it can strengthen bones and teeth.

Well done.

So now we move on to our third and final lesson outline for today.

What are the potential risks of an unhealthy diet? So Sofia is here, and she's talking about what happens if we eat too many sugary foods and treats? Well, if we eat more than one type of food than another, it can have an impact on our health.

And Dr.

Elsie replies to Sofia.

She says, "It's okay to have sugary treats sometimes, but eating too much of this can lead to feeling unhealthy, gaining excess body fat, or feeling tired.

If you eat these less often, it will also feel more like a treat when you do!" An increase in sugary foods can also lead to tooth decay.

Tooth decay is when there is damage to the hard surface of teeth called the enamel, which is caused by bacteria in the mouth that can turn sugars into acids in the mouth.

This can lead to cavities, so holes in the teeth, pain, or infection that would need treating by a dentist.

And Jacob says, "It's important to always brush your teeth twice a day to prevent tooth decay," morning and evening.

So now we come to our check for understanding, and we've got a sentence here with some missing words.

Can you complete the missing words? Tooth decay can be prevented by regular blank blank as well as a blank diet.

Pause your screen here while you think about your answer.

Well done.

If you wrote down that you thought the answers were teeth brushing and healthy, you would be correct.

So the sentence should read, tooth decay can be prevented by regular teeth brushing as well as a healthy diet.

So health conditions can be caused by lots of different factors.

However, having a balanced diet can help to prevent some of conditions developing or reduce how serious they can be.

Jacob says, "Understanding how our diet impacts our bodies is important to help us make healthy choices." So eating too many sugary, high-calorie foods can lead to someone gaining excess body fat, and this can increase someone's chances of having health issues such as heart disease, breathing problems, type 2 diabetes, which is a condition where the body has trouble breaking down sugar, known as glucose, and joint pain.

Diets that have high amounts of unhealthy fats can also cause cholesterol, and this builds up in the arteries, our blood vessels.

This can increase someone's chances of having health issues such as clogged arteries, a higher risk of heart attacks, high blood pressure.

So maintaining a healthy and balanced diet can improve our overall wellbeing and help prevent us from getting some of these diseases.

Dr.

Elsie says, "If we understand which foods contain nutrients, such as vitamins and minerals, we can make healthy choices about what we eat and how much of it we eat.

Being healthy is all about having a balanced diet." So, let's come to our next check for understanding.

We've got three statements here.

For each one of these statements, can you decide whether you think it is true or false? And you can use a tick or a cross to identify that.

So A, eating a balanced diet can reduce the risk of heart disease.

B, diets high in sugar and fat can increase the risk of high blood pressure.

And C, maintaining a balanced diet is not good for your health.

Pause your screen here while you think about your answer.

Well done.

If you said that you thought the answer was A was correct, that B was correct, but C was incorrect, so it's a false statement, then you would be correct.

So onto our final task of this lesson.

Sofia is in charge of planning her family meal on a Monday evening.

Can you look at her menu and see if you can recommend three changes or additions to ensure that the family are having a more balanced diet? So her dinner for Monday, it's fried chicken and fried chips for dinner with vanilla ice cream for dessert.

Can you have a look at that menu and think about three changes or additions you could make to make sure that her family are having a more balanced diet? Pause your screen here while you come up with your answers, and I look forward to hearing your recommendations for a tasty dinner on a Monday night.

Well done.

I hope you've had some interesting discussions and some recommendations for a more balanced diet.

But some of the things that you may have included could be that she could add some green vegetables to this dinner, like broccoli or spinach, because that would increase the amount of minerals her family were eating.

Maybe she could consider changing the starchy food, which was the chips, to a healthier option like boiled wholemeal rice.

So that means less oil is used, as the chips are fried.

And it could be to add fruit to have with the ice cream to increase daily portions of fruit and vegetables.

Sounds like a tasty dinner.

So, what have we learnt today? Well, we've learnt that a healthy diet includes eating a balance of food from different food groups, and these need to include a range of nutrients such as vitamins and minerals because they are essential for our bodies to function.

We also talked about the fact that some health conditions can be caused by lots of different factors, but that having a balanced diet can help to prevent some of these conditions developing or reduce how serious they can be.

And finally, we talked about poor dietary choices can lead to health issues like tooth decay and chronic diseases.

Understanding which foods have different nutrients helps us to make better food choices.

Well done for all of your contributions today.

If you want more information or you want to get support on any of the things that we've talked about in today's lesson, you can visit the NHS Live Well site, where the NHS give advice about healthy living and exercise, and their website, where you can get advice about general health and prevention, including how to access their different services.