Hello, my name is Miss Willow and I'm going to be guiding you through today's learning.

Today's lesson is called Creating a Healthy Meal, and it fits into our unit called Physical Health, How Do I Plan A Healthy Week? In today's lesson, we're going to be talking about some sensitive content relating to food.

For this reason, we recommend that you have an adult with you for the duration of this lesson.

If at any point you do feel upset or uncomfortable, it's really important that you close the screen and that you go and speak to a trusted adult.

Okay, let's make a start on today's learning.

By the end of today's lesson, you will be able to explain the importance of a balanced diet and how to make healthy food choices.

Before we get started, we need to go over some ground rules.

These help to make sure that everyone stays safe and comfortable throughout today's lesson.

Laura says that we need to listen to others.

That means we're not going to interrupt other people if they're speaking.

Jacob says, we need to not have any judgement.

That means we're not going to judge other people for what they say, what they think, what they feel, or what they've experienced.

Andeep says, we need to respect each other's privacy.

That means we're not going to ask anyone any personal questions as this can make some people feel uncomfortable.

And Izzy says that we can choose our level of participation.

That means it's up to us how much we want to join in.

We're now going to go through the keywords for today's lesson.

These are gonna pop up multiple times throughout the lesson, so it's really important that we have a good understanding of what each word means.

First of all, we have the word diet.

This is the kinds of foods that a person eats.

Health, this is how well your body and mind feel.

Balanced, this means in this context, having different foods in the right amounts.

And finally, we have food group.

This is a category of food.

Today's lesson is split into three learning cycles.

Our first learning cycle is called Why is a Healthy Diet Important? Our second learning cycle is called What does a Healthy Diet look like? And finally, our last learning cycle is called, how Can I Make Healthier Choices around Food? Let's make a start in our first learning cycle.

Why is a healthy diet important? Everyone has a diet based on all the different things that they eat.

Most people have a different diet made up of foods that they enjoy and foods that are good for their body.

Many people enjoy eating food that is good for their body.

Someone could love to eat carrots or their favourite food might be grapes.

Some foods which are seen as unhealthy can also be good for the body in small amounts.

For example, dark chocolate is full of healthy minerals, which is good for your body and pizza, which many people enjoy eating, often contains cheese which has calcium in it.

This is also good for your body.

What we eat affects our physical health in many ways.

Our diet affects our weight, our risk of getting ill, the health of our bones and organs.

For example, our heart, how energetic we feel, how strong we are and our focus, our memory.

This relates to our concentration.

When we have a healthy diet, we are giving our body the tools to be able to focus and remember information.

For example, when we're learning, we're giving it the tools to be strong, to have lots of energy, to get ill less often, and to keep our organs healthy.

Let's do a check for understanding to see how you're getting on so far.

I'd like you to fill in the blanks using the icons to help you.

When we have a healthy diet, we are giving our body the tools to be able to focus on something, information, be something, have lots of something, get something less often and keep her something healthy.

Can you think about which words go in the blank? Pause the video, tell the person next to you, tell me or have a think to yourself.

Okay, now we're going to go through the missing words.

First of all, we have the word.

Remember, we are giving our body the tools to be able to focus and remember information, to be strong, to have lots of energy, to get ill or sick less often and keep our organs healthy.

Well done if you got this correct and you put the right words in the missing spots.

Our diet also affects our mental health, which is the wellbeing of our minds and our emotions.

When we eat a healthy diet, we can have better moods, better body image, more energy, and better sleep.

When we refer to body image, this means how we feel about our body and the way that we look.

Someone who has really good body image feels positively about their body and how they look, but someone who has poor body image or low body image might feel negatively about the way that they look and their body.

Having a healthy diet helps us to have better body image and feel really confident in how we look.

Food is the fuel that helps our bodies to develop and grow as well as thinking about what foods we eat.

It's also important to think about how much we eat.

Doctor Elsie tells us that children in particular need to make sure that they eat plenty of food so that they have the energy to grow and to develop healthily.

Healthy foods give us energy to do the things that we enjoy.

Food fuels our ability to play, to think and to learn.

All of these things are really important and help us to have a really good quality of life.

This means that we enjoy things day to day.

Let's do another check for understanding to see how you're doing.

Is this statement true or false? Children don't need to eat much because they're smaller than adults.

Is this true or false? Pause the video.

Tell the person next to you.

Tell me or have a think to yourself.

Well done if you said that this is false, but why? Okay, let's have a look and see what you might have said.

You might have said that children need to eat plenty of food to help them to grow and develop healthily and healthy foods give us the energy to do what we enjoy.

Well done if you said this or something similar.

Having a healthier diet can also help us to avoid some serious health problems too.

People who don't have a healthy diet can struggle with their weight.

Some diseases such as heart disease or type two diabetes, their mental health and their body image.

It's important to remember that people with healthy diets can also struggle with these things, but by having a healthy diet, we can reduce these risks.

It's important to remember that our physical health is also linked to our mental health.

This is all about our wellbeing and how we feel.

When our body is healthy, our mind and our emotions can also improve, which makes it more likely for us to look after our body too.

Lucas tells us that health looks different for everyone, so having a healthy diet will look different for everyone too.

Let's do another check for understanding.

Is this statement true or false? Having a healthy diet is only important for our physical health.

What do you think, is this true or false? Pause the video.

Tell the person next to you, tell me or have a think to yourself.

Well done if you said that this is false, but why? Having a healthy diet is also important for our mental health.

Having a healthy diet can improve our mood, our body image, our energy levels, and our sleep, and this can help with our mental health, so our feelings, our emotions, and the way that we feel, our overall wellbeing.

Well done if you got this correct.

We're now moving on to your first practise task.

You are doing a brilliant job so far, so keep it up.

For this task, I'd like you to complete the table with the positive impacts of having a healthy diet of both our physical and our mental health.

Pause the video and I look forward to going through the answers with you in a couple of minutes.

Okay, let's have a look and see what you might have said.

For the positive impact on our physical health, you might have said better focus and memory, increased strength, increased energy, reduced risk of illness, and keeps our organs healthy.

For the positive impacts on mental health, you might have said better moods, better body image, increased energy and better sleep.

Well done if you said this or something similar.

We're now moving on to our second learning cycle.

What does a healthy diet look like? A healthy diet is usually described as one that is balanced.

A balanced diet is made up of different amounts of the various food groups.

Here we have the eatwell plate, which helps us to understand what a balanced diet looks like.

A balanced diet is made up of fruits and vegetables, starchy foods, a small amount of high fat and sugar foods and protein.

According to the eatwell plate, to have a balanced diet, we should mostly be eating fruits and vegetables and starchy foods.

The rest of our diet should be mostly made up of sources of protein, milk and dairy foods or healthy dairy alternatives.

The eatwell plate still includes high fats and sugar foods as part of a balanced diet.

However, they should only make up a very small part of our diet if we do choose to eat them and we should make sure that we are mostly eating from the other food groups, especially fruits and vegetables and starchy foods.

Let's do a check for understanding to see how you're doing with this learning cycle.

Which two food groups should our diet mostly be made up of? Is it A, protein and starchy foods? B, fruit and vegetables and starchy foods, or C, fruit and vegetables and dairy products.

What do you think? Pause the video.

Tell the person next to you, tell me or have a to yourself.

Well done, if you said that B is correct, we should mostly be eating fruits and vegetables and starchy foods in order to have a balanced diet.

Well done if you got this right.

A balanced diet should also include plenty of water.

Staying hydrated, which means drinking enough liquid is essential for our physical health.

Water is the healthiest option for keeping us hydrated.

We should make sure to always drink between five to eight glasses of water every day and making sure that we drink more if it's hot, if we're exercising or just if we feel thirsty.

This means that we need to have some more water.

We should also be aware of hidden sugars in drinks.

For example, fizzy drinks and some fruit juices.

A balanced diet for hydration should mostly be made up of water and low sugar drinks with small amounts of sugary drinks if we do choose to drink them.

Some adults may choose to drink energy drinks, but it's important that children don't drink them.

Energy drinks can make children unwell as they often contain a substance called caffeine.

Energy drinks can make it difficult for you to get to sleep.

It could result in mood changes and it can make children feel sick.

This is why children should avoid caffeine and energy drinks in general.

Many people choose to eat sugary foods and have energy drinks because they want to have more energy.

However, the healthiest way for us to have more energy is to get around eight hours of sleep per night, to have a balanced diet, to drink plenty of water, and Sophia tells us that it's important to talk to a trusted adult if you are worried about your health or your energy levels.

Let's move on to another check for understanding.

Well done for your hard work and focus so far, what is the healthiest drink choice? Is it A, fizzy drinks, B, fruit juice, or C water? What do you think? Pause the video.

Tell the person next to you, tell me or have a think to yourself.

Well done if you said that C is correct.

The healthiest drink choice is water.

Fizzy drinks and fruit juice can contain high levels of sugar, so it's important to only drink these in moderation, which means in a small amount and we make sure that we are mostly drinking water as this is the healthiest drink choice.

Well done if you've got this correct.

We're now moving on to our second practise task.

For this task, I'd like you to explain which statement is an example of a balanced diet according to the eatwell plate and why.

One statement says, "I eat mostly chips and breaded chicken, but sometimes I have some salad.

After each meal I have ice cream and before bed I eat some toast with some biscuits." The second statement says, "I eat fish with rice some days with lots of salad on the side.

Sometimes I have sweet potato chips with chicken.

After each meal I have some fruit and before bed I have some milk." Which statement shows what a balanced diet can look like and why? Pause the video and I look forward to going through the answers with you in a couple of minutes.

Okay, let's have a look and see what you might have said.

The correct answer with the most balanced diet was the second statement.

This example shows a more balanced diet because the person mostly eats fruits and vegetables with some starchy foods such as rice.

They also have a small amount of dairy product, milk, and they don't regularly eat sugary foods.

Well done if you got this correct.

For the next part of this task, for the option which is less healthy, I'd like you to make two suggestions as to how they could have a more balanced diet.

Pause the video and I look forward to going through the answers with you in a few minutes.

Okay, let's have a look and see what you might have said.

You might have said that for the first statement, they could have a more balanced diet by eating more fruits and vegetables and reducing the amount of sugary foods they eat such as ice cream and biscuits.

Instead of biscuits before bed, they could have some fruit and they could have more salad more regularly.

Well done if you said this or something similar.

We are now moving on to our final learning cycle.

How can I make healthier choices around food? Well done, you are doing a fab job so far, so keep it up.

Even though children can't always decide what meals are offered to them, there are some choices that they might be able to make.

They could choose healthy snacks at break time, what to eat for breakfast every morning, what option to have for their school lunch and to eat fruit and vegetables if they're on offer, they can also try new healthy foods.

Jim says that trying new foods is lots of fun and there are lots of delicious healthy food options.

When we're deciding what to eat, we can think about where it fits on the eat well plate and in the food groups.

If there's a fruit or vegetable on offer, this would be a great choice.

If it's a sugary food, we can consider if we could make a healthier choice from a different food group.

When we're deciding what to eat, we can also think about if we could make a healthier swap.

For example, instead of having a sugary like a chocolate bar at break time, are we able to have some fruit instead? And we could also think about having a more filling and healthy breakfast option such as porridge if we find that we are really hungry by break time.

When we're deciding what to eat, we can also think about what we could add to our choice to make it more balanced.

When we're eating a meal, we could add a healthy choice from a different food group to what we're already eating.

For example, adding some salad with some chips instead of just having chips on their own.

Let's do a check for understanding to see how you're getting on.

Is this statement true or false? Children don't have a choice over what they eat.

What do you think? Is this true or false? Pause the video.

Tell the person next to you, tell me or have a think to yourself.

Well done if you said false, but why? You might have said that there are lots of situations where children can choose to make healthy choices.

They can choose to have a healthy snack at break time or to try new healthy foods.

Well done if you got this correct.

When we're planning our own meal, it can be helpful to imagine our meal on the eatwell plate and ask ourselves, have we got mostly fruits and vegetables? Have we got a starchy food option? Have we got a source of protein? Do we need some milk or dairy or a dairy alternative and if we have something sugary or high in fat, is there a small amount? Different meals can be made up of a range of food groups that help us to have a balanced diet.

For example, a hot dog could be made up of meat or a meat alternative and this would give us protein and it would usually contain bread, which is a starchy food.

It could also include a side salad, so fruits and vegetables.

There are lots of different healthy meals that are often delicious such as sandwiches with plenty of fruits and vegetables, tofu and vegetable wrap with salad, and there are also lots of ways to make meals healthier.

For example, you could swap white potato chips for sweet potato chips or you could add more vegetables to a chicken or tofu curry.

Having a balanced diet looks different for everyone.

Aisha reminds us that everyone likes to eat different things.

And Andeep says that it's important to respect each other's food choices.

Some people may not get the nutrition that they need because they're finding it tricky to have a balanced diet.

It's important to tell a trusted adult if you are worried about yours or a friend's health.

Let's move on to another check for understanding, which food groups are missing from Sophia's meal? Sophia says that she's going to eat a hot dog for dinner, but can you spot which food groups are missing? Pause the video, tell the person next to you, tell me or have a think to yourself.

Well done if you said, "The missing food groups are fruits and vegetables and dairy." Sophia could easily make this a healthier choice by adding some fruits and vegetables to the side of her meal.

She could also have a glass of milk with it.

Well done if you got this correct.

We're now moving on to our final practise task.

I'd like you to suggest one way that each meal could be made to cover more food groups so that it's more balanced.

Our first meal is fish and chips.

Our second meal is a jacket potato, and our last meal is broccoli with chips.

Can you suggest one way each of these meals could be made more balanced? Pause the video and I look forward to going through the potential answers with you in a couple of minutes.

Okay, let's have a look and see what you might have said.

For the fish and chips meal, you might have said to add some salad or some other vegetables to the side to swap white potato chips for sweet potato chips and add a small glass of milk or dairy alternative or a small amount of ice cream for afterwards.

For the jacket potato, you might have said that they could add some protein like baked beans.

They could add some vegetables like carrot sticks or some side salad, and they could also add some dairy, like some cheese or a small amount of butter or a dairy alternative.

For the broccoli with chips, you might have said that they should add some protein like eggs, meat, or fish, or a non-meat alternative like tofu.

They could add a dairy product, for example, a low sugar yoghourt or a small glass of milk for afterwards, and they could also swap white potato chips for sweet potato chips.

Well done, if you said this or something similar.

We are now going to summarise the key learning from today's lesson.

In today's lesson, we've learned that our diet affects both our physical health and our mental health.

Food helps our bodies to develop and grow and to do the things that we enjoy by giving us energy, having a healthy diet can help us to reduce the risk of developing some serious health problems such as diabetes and heart disease.

A balanced diet is made up of different food groups, which include fruits and vegetables, starchy foods, protein, dairy, and foods high in sugar and fat, and it's also important to stay hydrated by drinking plenty of water.

In today's lesson, we've talked about some tricky topics.

If you have any worries or concerns about anything from today's lesson, it's important to speak to a trusted adult.

There are also some organisations on the screen who are there to support you.

Well done for your fantastic hard work today.

I'm really proud of you and I hope to see you again soon.