Hello, I'm Mr. Ballam.

Thanks very much for choosing this lesson today.

I'm really pleased to be working with you.

Okay, so what we're going to look at today.

We're going to be looking at healthier meal times.

I bet you eat healthily, don't you? I'm sure you do.

Let's get started, shall we? So, what are we going to learn today? Well, what we're going to do is we're going to look at how we can plan a healthy meal.

Can you say this with me? "I can plan a healthy meal." Well done, that's brilliant.

Okay, so let's look at the key words for this lesson, shall we? What's the first one? It says five a day.

I wonder what five a day could be about.

Well, it's all about eating fruits and vegetables, and we all need to eat at least five fruits and vegetables every day.

Do you have five a day? I bet you do.

And what's the other key word for this lesson? It's meals.

And meals are an occasion where we eat food, and we usually have meals about three times a day.

Can you say them with me? Things like breakfast, lunch, and, oh, yeah, an evening meal as well.

So the key words for this lesson are five a day and meals, or mealtimes.

Right, let's get carried on with the lesson, shall we? So, let's start the lesson, shall we? And first of all, we're going to look up five a day.

Now, five a day is all about fruit and vegetables, and most people need to eat more fruit and vegetables.

And we all need to eat at least five fruit and vegetables every day.

Do you? So, we all need five a day.

That's at least five different fruits and vegetables every single day.

I'm sure you do that.

Just look at all these foods in the photograph with lots of lovely, colourful fruit and vegetables.

Okay, I've got a quick question for you.

So, hmm, have a think.

Do we need to eat more fruit and vegetables? Is that true or is that false? Have a think.

Well done, it is true.

We all need to eat more fruit and vegetables.

We need to eat at least five a day.

Five different fruit and vegetables.

Well done, everyone, for getting that right.

So, there are lots of different types of fruit and vegetables.

Just look at this photo.

You can see lots of them just in here, and I'm sure you could probably name many others, too.

We need lots of different types of fruits and vegetables to be healthy.

Not the same ones all the time.

Lots of different types; lots of varieties we need.

We need lots of different colours.

Can you imagine a rainbow? Just like a rainbow going across different colours of different types of fruits and vegetables, we need a good mixture.

Now, potatoes, although they are a vegetable, they are not part of your five a day.

Potatoes do not count towards your fruit and vegetable intake.

Potatoes are not in the fruit and vegetables food group.

Do you remember the Eatwell Guide? Potatoes are in a different food group.

That's right.

Potatoes are in the potatoes, bread, rice, and pasta food group.

So what we need to remember is when we have five a day, potatoes don't count.

Have you got that? Well done.

Okay, let's have a quick quiz, shall we? So, which of these are part of your five a day? Hmm.

There's two here.

Can you pick them? Well done, that's brilliant.

It's A, apple; and C, sweet corn.

And B, no, they don't count because those are potatoes, and we know that potatoes are not part of our five a day.

Well done for getting that right.

Now, we can eat fruits and vegetables in many different ways.

Let's have a quick look, shall we? Now, the first one is that fruits and vegetables can be fresh.

And I'm sure you know lots of different types of fresh fruits and vegetables.

We're just gonna have a look at four together.

The first one, strawberries.

I love strawberries.

Fresh strawberries.

Hmm, absolutely delicious.

Banana.

I usually have a banana in the morning with my breakfast.

That's a fresh fruit.

Tomatoes, they are delicious as well.

Fresh tomatoes.

And the last one is called okra.

That's a really lovely vegetable.

So, these are all examples of fresh fruits and vegetables.

Here's the next one, frozen.

Frozen fruit and vegetables.

So these are ones that you'd find.

Yes, right, in a freezer.

So, things like frozen peas, frozen mixed vegetables, frozen green beans or runner beans, and frozen mixed berries.

There are lots of different types of frozen foods, frozen fruit and vegetables that you can get from the shops.

Let's have a quick check, shall we? Which of these are frozen? Is it A, is it B, or is it C? That's right, it's A, it's frozen peas.

If you look really closely at the photo, you can see that they've still got frost on them they're so cold.

Brr, freezing.

Okay, let's have a look at another way that we can have fruit and vegetables.

And this way is canned.

Let's look at four examples of canned fruit or vegetables.

This is the first one.

Oh, it's our friend peas again.

Yes, we can have canned peas.

Another vegetable we can have, a canned sweet corn.

Just look how bright that sweet corn is.

Absolutely delicious.

We can get canned tomatoes, and these ones are chopped, but you can also get canned tomatoes that are still whole.

Amazing.

And the last example here is a fruit, and these are canned peaches.

They're canned peaches in fruit juice.

These are all delicious canned fruit and vegetables.

We can also get fruits and vegetables which are dried.

Here's some examples.

So, the first one is apricots.

Have you had apricots before? I know that some pupils have them perhaps with their lunch, or you can include them in lots of different types of dishes and meals as well.

These are raisins.

Have you had raisins before? I'm sure many of you have.

How about dried apple? That's slightly more unusual, that one, but absolutely delicious.

And the last one here is dried tomatoes.

Wow, that's our friend, isn't it? We've heard about tomatoes a few times already, but we can also get them dried.

These ones are sun-dried tomatoes.

I wonder how they dry.

Hmm, maybe the sun.

And lastly, we can get fruits and vegetables, which are juiced.

So this means removing the juice inside the fruit and vegetable.

Let's look at some example, shall we? So, the first one is apple juice.

So, we squeeze the apple to release its juice.

You can see here the glass of lovely apple juice and an apple just near the side.

Don't they look different? Another one is tomato juice.

Have you ever had tomato juice before? Again, these are squeezed or squashed to release the juice from the tomato.

Another example, which I'm sure many of you have had, is orange juice.

So the oranges are squeezed and the juice is released from inside the oranges for us to drink.

I sometimes have orange juice with my breakfast.

And the last example I got here is carrot juice.

Has anybody had carrot juice before? Again, it's absolutely delicious.

What an amazing lots of different types of juices from fruit and vegetables.

Let's have a quick check, shall we, for your understanding? So which one of these is dried? Is it A, is it B, or is it C? Well done.

It's B, it's raisins.

Raisins are dried.

I wonder what fruit they were to begin with.

Hmm.

Did someone say grapes? Well done, that's right.

A raisin is a dried grape.

Okay, I've got a little task for you to do now.

Do you remember I was telling you that we've got to eat a rainbow of different types of fruits and vegetables? We've gotta eat lots of different varieties of lots of different colours.

Now, what I want you to do is to try and think of two fruits or vegetables for each colour of this rainbow.

So two for red, two for orange, two for yellow, two for green, and two for blue, indigo, and violet.

Okay, off you go.

You might wanna pause the video while you do this task.

Good luck.

And how did you get on? I'm sure you did brilliantly.

Well done, everybody.

Here's just some examples of what you could have selected.

So for red, think of like lovely tomatoes, or strawberries.

What other red fruit or vegetables did you get? Hmm, well done.

Orange could be things like carrots or oranges.

That's a funny one, isn't it? Oranges are orange.

Or yellow, it could be banana or sweet corn.

Green, I'm sure there's lots of different types of green vegetables.

But two here, two examples here, are broccoli and pak choi.

And lastly, the blue, indigo, violet group.

We've got blueberries and aubergine.

Well done, everybody, for doing that.

There's lots of different types of fruits and vegetables that you could have picked, so you've done really, really well.

Right, let's move on to the next part of the lesson, and this part of the lesson is about drinking well.

So, we all need to drink plenty to stay healthy, but how much should we have? Well, it's recommended that we should all have around six to eight drinks every day.

Do you have six to eight drinks every day? I bet most of you do.

And we should have a drink with every meal that we have.

It's a great way, eating healthily and drinking well.

Water is a great choice to have as well.

It's a great drink choice.

So, let's have a quick check, shall we? Do you remember how many drinks should we have each day? Is it A, four to six; B, five to seven; or C, six to eight? Well done, that's right.

We all need six to eight drinks every day.

Now, lots of drinks count and we're just gonna have a look at some of them now.

The first one is water.

It's a great drink choice, and we should have plenty of water every day.

Another option is milk, and we can have milk regularly.

Another type of drink is juices, and we can have juice once a day.

So, that's plenty of water, have milk regularly, and juice just once a day.

Another couple of examples are sugar-free drinks, like fizzy drinks.

And we should have these just sometimes.

And another type of drink is maybe a little cup of tea or coffee.

And we can have these sometimes, but in small amounts.

And lastly, some drinks contain sugars, and they can harm your teeth if you have them every day.

So, water is the best choice and we need to drink plenty of water.

Let's have a quick check, shall we? So, which drink here should we have plenty of? Is it A, B, or C? That's right.

It's water, isn't it? We need plenty of water every single day.

Well done.

So, we all know that we need six to eight drinks every day.

We've just been through that, haven't we? But sometimes, when it's hot or we've been active, we need to drink more, and water is a great choice.

So, we need to drink more if it's hot outside or we've been running around and being active.

That's really important.

So can you remember when we might need to drink plenty? Is it A, B, or C? That's right, it's A and B.

We need to drink more.

We'll drink plenty when it's very warm, very hot, or we've been active.

Well done.

Okay, I've got a little task for you here.

So, Sofia is talking about the drinks that she had yesterday, and I've got two questions for you.

The first one is: Did she have six to eight drinks? And the second question is: Did Sofia make good drink choices? So, let's have a look and see what Sofia said.

Now, you might want to pause the video here while you do the task.

Good luck.

So, how did you get on? I bet you did brilliantly.

You always do really well, don't you? So, let's look at the first question.

Did Sofia have six to eight drinks? Well, let's count them, shall we? So we've got four water, an apple juice, a milk, and a tea.

So, that's one, two, three, four, five, six, seven.

So, yes, Sofia did have between six and eight drinks because she had seven drinks.

She had four waters, an apple juice and milk, and a small cup of tea.

But did she make good choices? Hmm.

What did you put? Yes, she did, didn't she? She had plenty of water, she had a juice, a milk, and a tea.

And another thing as well.

She didn't have any sugary drinks, so she did really well.

And I bet you do as well when you are making your drink choices, too.

Okay, so now we're gonna move on to the last part of the lesson, which is all around healthy meals.

Now, most of us usually have three meals a day, and we usually have them at different times of the day.

Can you name the different meal times for me? That's right.

The first one is breakfast, and we usually have that in the morning.

The second one is lunch, and we might have around sort of midday-ish.

And the last one is an evening meal, so we'll have that one later in the day.

So usually, most of us have three meals a day.

That's breakfast, lunch, and an evening meal.

Now, a meal has different foods served together.

So, let's have a look, shall we, for breakfast, lunch, and evening meal? Here's just some examples.

So the first one we've got here is porridge and banana.

Hmm, I love that, particularly when it's cold.

A really nice breakfast.

Another one could be toast.

Have a look at this picture.

There's toast and jam, and cereals, and all sorts of interesting foods that are all served together for breakfast.

And the last one is cereals and fruit served with some milk.

So, lots of different types of foods.

So, what is your favourite breakfast? Can you tell me? Now, let's look at lunch, shall we? We're gonna look at three different examples.

The first one is a soup.

This is soup served with some bread for lunch, different types of foods for a different time of day.

Another one is a jacket potato, and this is served with different types of vegetables.

And the last one here could be a packed lunch, and that contains lots of different types of foods.

Could be sandwiches, or wraps, or a salad, and a drink as well, of course.

What do you usually have for lunch? Can you tell me? Hmm, that sounds delicious, and the last mealtime is evening meal.

So, here's just some examples.

This one is a pie, potatoes, and carrots.

Or it might be a pizza, or perhaps it might be some noodles with lots of interesting vegetables in.

So, we have lots of different types of foods for different times of the day for different meals.

What did you have for dinner last night? I bet it was interesting, wasn't it? Okay, let's have a quick check, shall we? So, which of these might you choose for breakfast? It might be breakfast foods.

Is it A, B, or C? That's right, it's C.

You probably have foods that are shown in C, more than A or B, so our meals should be based on the Eatwell Guide.

Do you remember that? It's the guide that shows us how to eat healthily.

And our meals should contain three or four of the food groups, so it should contain some fruits and vegetables; some potatoes, bread, rice, or pasta; some dairy and alternatives; and/or some beans, pulses, fish, eggs, and meat.

So, three or four of those food groups.

And a meal should also contain a drink.

So, what makes up a healthy meal? Do you remember? A healthy meal contains three or four of the food groups, and this meal here contains three food groups and a drink.

So, which food groups can you see? That's right, we can see fruits and vegetables.

We can see the potatoes, bread, rice, and pasta and we can also see things from the beans, pulses, fish, eggs, and meat group.

Plus, there's a drink, so it contains three of the food groups and a drink.

So, it's a healthy meal.

How about this meal? This is not a healthy meal.

It's not a healthy meal because it doesn't contain three or four of the food groups and also it doesn't have a drink.

So, how could we improve this? What could be added? That's right.

We could add some fruits and vegetables to this.

Plus, we could add a drink, and that would make it healthier.

Right, let's have a quick check, shall we? So which of these would be a healthy breakfast? Is it A, is it B, or is it C? Have a good look at the photos to double-check.

That's right, it's A.

And it's A because it contains three or four of the food groups and a drink, and the others don't contain that.

Right, I've got a little task for you here.

So, this is Andeep and he is hungry.

Hmm, I'm usually quite hungry as well.

And what he wants to do, he wants to plan a lunch using the foods that you can see on the screen.

So, thinking about what you've learned today, I want you to plan a healthy lunch for him.

So, remember to include the following.

You should include fruit and vegetables; potatoes, bread, rice, and pasta; dairy and alternatives; something perhaps from the beans, pulses, fish, eggs, and meat group; and a drink.

Remember, you need to include at least three or four food groups and a drink.

Good luck to you.

So, how did you get on? Did you plan a healthy meal? I'm sure you did.

I've got an example here for you.

So, I've planned a tuna and cucumber bagel, also an orange, a yoghourt, and some water.

So, let's check, shall we? Yes, I've got fruits and vegetables, I've got cucumber and an orange.

Yes, I've got something from the potatoes, bread, rice, and pasta group because I've got a bagel, and a bagel was a type of bread.

Look at that.

I've also got a yoghourt, and that's from the dairy and alternatives group.

I've also got tuna, tuna fish, and that's from the beans, pulses, fish, eggs, and meat group.

And lastly, yes, I've got a drink, I've got water.

Well done.

Did you get something similar? I've got another example to share with you.

Shall we go through this one together? So, let's have a look down the list.

Yes, I've got fruits and vegetables, I've got sweet corn and apple.

Yes, I've got some potatoes from the potatoes, bread, rice, and pasta group.

I've got cheese, that's from the dairy and alternatives group.

I've also got baked beans, and that's from the beans, pulses, fish, eggs, and meat group.

And lastly, I've got a drink, I've got water.

So, hmm, what did I make? Oh, yes, he's got a jacket potato with beans, cheese, and a side portion of sweet corn, plus an apple to eat, and a drink.

Brilliant, well done.

Did you get three or four food groups in a drink for your meal? There were lots of different examples you could have come up with.

I bet you were really creative.

Well done for applying what you've learned today.

Well, I hope you enjoyed the lesson today.

You did brilliantly.

Let's have a quick summary, shall we? So we all know that we need to have five a day and we know that there are different types of vegetables, which are fresh, frozen, canned, juiced, and dried.

We also learned that we needed six to eight drinks every day, and that a healthy meal contains three to four food groups and a drink.

Well done, everybody.

You've done brilliantly today.

I'm so pleased with your progress, and I really hope you choose another lesson learning about healthy eating.

Thanks ever so much for joining me.

Good luck, and I'll see you soon.

Bye!.