Lesson video

Hello, I'm Mr. Ballum.

Thanks very much for choosing this Eat well now lesson.

The lessons all around the Eatwell guide.

So I really hope you enjoy it.

We're gonna be learning about healthy eating and how we can apply it to our own diets.

Okay, so let's get started, shall we? So the outcome on the lesson is for you to be able to use the Eatwell Guide and food labels to plan healthy meals.

I'm sure you'll do really well.

So let's look at some key words that we're going to be covering in this lesson.

So the first one is macronutrients.

Now macronutrients are nutrients that are needed by the body in large amounts.

And we're going to be looking at some examples of different macronutrients in this lesson.

Micronutrients, well these are nutrients that are needed by the body in smaller amounts.

And we're going to be looking at the different types of micronutrients today.

Our third key word is hydration.

And hydration is the process of replacing water in the body so that we are well hydrated.

So we drink plenty throughout the day.

And our last key word are food labels.

And this is information provided on packaged food to help us make good decisions for ourselves.

So here's the lesson outline, and we're gonna get started looking at the Eatwell Guide and its food groups.

So you've probably seen this before.

This is the Eatwell Guide.

And it's the guide to healthy eating for all people in the UK.

So it shows us the different types of foods which are in food groups that are needed to have a well-balanced, varied and healthy diets.

Just have a look at the picture.

There's lots of different types of foods and the food groups are in large groups, smaller groups, and tiny groups.

And that gives you an indication of how much we should eat of each.

So the proportions of the food groups are representative of the food eaten over a day or more.

There are five different food groups and you can see those in the different colours.

We're gonna go through each group in a moment.

And we need to choose a variety of different foods from each of the food groups.

And this means then we get a range of different nutrients provided by each food group.

So variety is essential in our diets.

So the first food group are fruits and vegetables.

So the first food group is fruit and vegetables.

And we should all aim to get at least five portions of a variety of fruit and vegetables every day.

So that's at least five a day, not just five a day.

Okay, I want you to name five different fruit and vegetables.

You may wanna pause the video while you think about this.

Did you name five? That's a pretty easy one this isn't it.

And you got clues on the screen as well to help you.

You may have done five different types of fruit or five different types of vegetables.

There's lots of variety in this group.

So let's have a little bit more information about the fruit and vegetable group.

So the group should make up just over a third of all the food we have in our diet.

And a diet is all the food and drink that we consume.

We need to choose a variety of different coloured fruits and vegetables as they contain different combinations of really important nutrients.

And it's really good to know that we can use different types of fruits and vegetables, whether they're fresh or frozen, dried, canned and juiced too.

So there's lots of different types of fruit and vegetables that we can have in our diet.

The next group is again, one of the larger groups is the potatoes, bread, rice, pasta, and other starchy carbohydrates group.

Have a look at the picture here.

You can see lots of different types of starchy carbohydrates.

Just three examples for you.

I'm sure you've seen them.

Potatoes, pasta, and cassava.

So these are all different types of starchy carbohydrates, which we need in our diet.

Can you name two other starchy carbohydrates? I'll give you a few seconds.

Okay, what did you come up with? Did you just look at the picture? Yes, there's some examples on the screen, aren't there? Like rice for example and bread.

But there are many more different types of starchy carbohydrate that you could have picked.

For example, at breakfast you might have porridge or breakfast cereal.

And these count too.

And again, this food group should make up just over a third of all the foods that we consume in our diet.

So they're really important.

These foods provide the body with energy, which is released slowly throughout the day.

And we need to choose higher fibre, whole grain varieties as much as possible.

Okay, now let's just check that you've been listening to this.

So which of these three foods is a starchy carbohydrate? Is the A, baked beans, B, a leek, or C, a bread? That's right, it's bread.

Bread is a starchy carbohydrate food.

Okay, so now let's look at the third food group, which is the beans, pulses, fish, eggs, meat, and other proteins group.

If you look at the image, you can see a variety of different types of foods in this group.

And these foods all provide protein in the diets.

Here's some examples.

Beans and pulses.

And there are lots of different types of these.

Eggs and salmon, fish.

Salmon is an oily fish.

So these are important foods for growth and repair.

Right, I want you to name three other foods from this food group.

I'll give you a few seconds.

I bet you did really well.

So what were your three foods? I'm sure there's some examples on the screen, but there's lots of different variety of different types of foods that provide protein in this group.

So these types of foods in this food group are sources of protein, vitamins and minerals.

Beans and pulses of good plant-based alternatives to things like meat and fish.

We need to aim for at least two portions of fish a week, including one portion which is oily.

And when we're having meat, we should choose leaner cuts of meat, remove any skin from poultry and trim off the visible fat.

All these help us to be more healthy.

The fourth food group is dairy and alternatives.

This is a much smaller group than the other three.

And this group has foods like cheese, yoghourt, and also dairy alternatives, like a soya drink for example.

And if we have a dairy alternative, we need to make sure that it's fortified with calcium.

So this food group is great at providing calcium particularly and other things in the diet.

So these types of foods provide protein, vitamins and calcium.

Calcium helps to keep our bones strong.

Some dairy food can be high in fat and saturated fat.

So we need to watch out.

Okay, let's have a quick test, shall we? So which of the following is a food group from the Eatwell Guide? Is it A, dairy and alternatives? B, milk and alternatives, or C, calcium and alternatives? I'll give you a few seconds to think.

That's right.

It's A, dairy and alternatives.

The last food group is oils and spreads.

So in this group you find things like vegetable oil and lower fat spreads.

Now this group doesn't contain butter.

Because butter is a more of a concentrated source of saturated fat.

And this group is mainly unsaturated oils.

And we should use these in small amounts.

These foods are high in energy, that's why we only need them in little amounts.

And too much of these types of foods can contribute to dietary related diseases such as obesity.

Unsaturated fats are healthier fats, hence things like vegetable oil, for example.

And swapping to unsaturated fat helps to reduce cholesterol in the blood.

So were you listening to that? True or false? Oils and spreads should be eaten in smaller amounts.

That's right, it's true.

And why? Well, oils and spreads should be eaten in smaller amounts because they are concentrated sources of energy.

So here's your first task today.

So what I want you to do is to look at the different types of food on the screen.

And I want you to determine which food group they belong to.

So have a look.

Look at the image.

You might want to pause the video now while you do this.

Good luck.

Okay, so how did you get on? Did you manage to put each food into the correct food group? Let's do it together, shall we? So bread belongs to the potatoes, bread, rice, pasta, another starchy carbohydrates group.

Lower fat, spread in the oils and spreads food group.

Ham, in the beans, pulses, fish, eggs, meat, another proteins group, Soya drink in the dairy and alternatives food group.

And lastly, tomato.

Well that's in the fruit and vegetables food group.

Well done if you've got all those correct.

You've done a great job.

So let's move on to the next part of the lesson all around macronutrients and micronutrients.

And we've been talking about some of this already in the first part of the lesson.

So as you will recall, there are five main food groups that make up the Eatwell Guide.

And each of these food groups provides different nutrients.

And we've mentioned some of these.

And the Eatwell Guide helps to ensure that we consume a variety of food and therefore get the range of nutrients that we need for our body.

So true or force? Every Eatwell Guide Food group is the name of a nutrient.

Think about the names False, and why? Well, every food group is not the name of a nutrient.

Each food group contains similar foods that provide us with various types of nutrients.

So macronutrients are nutrients that are needed in large amounts.

And if we look at the name macronutrients, it's made up of two different parts.

The first part, macro, which means large.

And nutrients, which are substances that provide nourishment.

So put them together.

You need large substances that provide nourishment.

And macronutrients provide energy and some perform other functions too.

And the three macronutrients are carbohydrates, protein, and fat.

So which of the following is a macronutrient? I hope you've been listening.

That's right.

It's C, carbohydrate.

Carbohydrate is a macronutrient.

So now let's look at micronutrients.

So micronutrients are needed in smaller amounts in the diet.

And again, if we look at the word, it's made up of two parts, micro and nutrients.

Micro meaning small.

And nutrients are the substances that provide nourishment.

So put them together.

You need small parts.

So micronutrients.

And they provide a range of functions in the body.

And micronutrients are vitamins and minerals.

And as an example, calcium is an example of a micronutrient.

And calcium strengthens our bones and our teeth.

So which nutrient is needed by the body in smaller amounts? A, B, or C? I'll give you a few seconds.

That's right, it's B, vitamins.

Vitamins are nutrients that are needed in smaller amounts by the body.

So I've got a task for you.

I want you to explain why is important to have a diet that is in proportion to the food group shown in the Eatwell Guide.

So think about all the different sizes and the different names of the food groups.

And when you are writing this, I want you to think about the following terms in your answer.

Think about the word healthy, think about the word macronutrients, think about the word micronutrients.

Good luck.

I'm sure you do really well.

And please do pause the video now while you do the task.

Okay, so how'd you get on? Let's have a look at some samples, shall we? Of what you could have put, and I'm sure you had some brilliant answers too.

Here's just a couple of ideas.

So the first one could just be around how having a diet that matches the proportions of the different sizes of the food groups in the Eatwell Guide will enable us to have a healthy and varied diets.

Another thing is that if we eat in the proportions shown on the Eatwell Guide and the different variety of foods, we can make sure we get the correct amount of macronutrients and a range of micronutrients too.

I'm sure you've got lots of different answers that you'll be able to look at with your teacher.

Okay, so let's move on to the third part of the lesson.

And this is all around healthy eating and drinking guidelines.

So we've been looking at the Eatwell Guide, and particularly its food groups, but it also provides other information about healthier eating and drinking.

Let's look at two.

The first one in the top right you can see is around healthier drinking and hydration.

Do you remember that key word that we looked at earlier? So it gives us some guidelines around healthier hydration.

Gives us some guidelines around foods that are high in fat, salt and sugars.

Let's look at these in a little bit more detail, shall we? So hydration is the process of replacing water in the body.

And we all need to aim to have a roundabout six to eight drinks every day.

Water, lower fat milk and sugar free drinks all count.

We need to limit the amount of fruit juice or smoothies to round about 150 millilitres a day.

That's a maximum.

And that's because these foods contain quite a lot of sugars.

Sugary drinks also contribute to excess sugar consumption.

So we need to limit these.

And we should swap sugary drinks for diet sugar free on non-added sugar varieties in order to have a healthier diet, to have healthier drinking patterns.

So how many drinks a day do we need to keep us well hydrated? A, B, or C? That's right, it's C.

We need to aim for around six to eight drinks per day.

And drinks that are really good are things like, do you remember? That's right, things like water, lowfat milks, and also some fruit juices but not too much.

Foods high in fat salt and sugars are not needed in our diets, but if you do have them, we should have them in frequently and only in small amounts.

You can see here the types of foods that are in this food group.

Things like crisps or ice cream, cakes, chocolates, and sweets, for example.

So these foods are high in fat and sugars and they contain a lot of energy, lots of calories.

So we should always check food labels and avoid foods which are high in fat, salt, and or sugars.

So which of these foods are really not needed in the diet based on what we've learned so far? A, B, or C.

That's right, it's A, it's chocolate.

We don't need these foods, but if we do have them, we should have them infrequently and in small amounts.

Okay, let's do another task together, shall we? I want you to look at this main meal and I want you to see whether it meets the guidelines, the guidance from the Eatwell Guide.

And I want you to explain your answer.

Look at the image, look at the image of the Eatwell Guide.

You can check the parts of the meal against the food groups that are presented.

You might wanna pause the video now while you undertake the task.

Good luck to you.

Okay, so how did you get on? Well?I bet you did.

So in your answers, you could have talked about the following.

You could have said that there are foods from four of the main food groups found in the meal.

You could have said about salmon being an oily fish and it's recommended we should have oily fish at least once a week.

You could have said that there wasn't any foods that were high in fat, salt or sugars in that meal.

And it provided a range of macronutrients and micronutrients.

And perhaps you could also mention because a drink was there, the water was there, it would help with healthy hydration too.

And lastly, you could have said that we need to consider what else is being eaten or drunk throughout the day as the Eatwell Guide is represented of all food eaten over a day or more, not just one meal.

I'm sure you had lots of other great answers too.

Well done to everyone.

Okay, we're moving on to the last parts of the lesson now.

And this is all around making healthy choices.

So we've been looking at the Eatwell Guide and there's lots of information on the Eatwell Guide itself, but other information that it has on the top left hand side this time is all around food labelling.

So the information presented on a food label.

And a food label provides us information about packaged foods.

Have a look at this label here.

Yes, it looks like traffic lights, doesn't it? There's green, there's an orangey amber colour and there's red.

And the colours are designed to make it easier for you to understand the label.

So this label is showing us some food and it's showing us that some is green, some is red, and some is amber.

So let's have a look at what those colours mean, shall we? So as we said that the food label provides information about packaged food, the red, all that shows that the nutrient is high in fat, saturated fats, salt, and or sugars, so it's a high amount.

The amber colour is a medium amount of fat, saturated fat, salt, and or sugars.

And the green is a low amount of fat, saturated fat, salt, and or sugars.

So it's easy to look at this label and at a glance understand what's high, what's medium, and what's low for those different nutrients.

And when we are looking at these, we should try and pick those or choose those foods which are lower in fat, salt, and or sugars.

So we should try and look for those that have mostly green and a little bit of amber and really reduce those that have red.

Now, what does the red colour on a food label represent? Is the A, a high amount B, a medium amount, or C, a low amount.

That's right.

Red means high amount.

If that label says red, it means it's got high amount of fat, saturated fat, salt, and or sugars.

Well done.

That's really good.

Little task for you here.

And I want you to look at these three food labels.

Remember the colours.

And what I want you to do is to identify which part of the label is low in fat, saturated fat, sugars and or salt.

So look at the labels, see which ones are low and they just tick underneath.

Pause the video now while you complete the task.

Good luck.

Okay, so how did you get on? I bet you did brilliantly, didn't you? So let's do them together, shall we? So the first food label, we can see fat is green, isn't it? So that's low in fat.

Saturated fat is low.

That's green.

Is the sugar low? No, that's red.

So that isn't low, but the salt is green, so that is low.

Let's do the next one together.

So the first green one, which is low is saturates, and the second one is sugars.

'Cause they've both got green on them.

If we look at the label, fat is amber, salt is amber.

But the two in the middle are both green.

That means they're low in saturates or low in sugars.

And the last label, let's look at that one together.

Yes, there's only one green in that label, isn't there? It's low in sugars.

The others are either red or amber.

So it's only low in sugars.

Well done for getting that, that's quite a complicated thing, but you're doing brilliantly and learning how to read food labels.

Really pleased with your progress.

Your next task is to plan a one day menu for a teenager based on the Eatwell Guide.

And I want you to explain your choices.

So I want you to list the different types of food and drinks that they might have for breakfast, lunch, evening meal, perhaps some snacks, and obviously thinking about what they drink too.

So pause the video and remember to explain your answers to.

Good luck and we'll be back shortly.

Okay? How did you do there? I bet you did well, didn't you? Now I've got some samples on here that you might have chosen.

Now there are so many different foods that you could have picked.

There's just a few examples.

So for the food for breakfast, it could be around porridge, maybe with milk and having some banana in it.

And therefore we could say, why did we choose that? Well, because oats are a starchy carbohydrate and they provide energy.

Remember that slow release.

We need some dairy in our diet each day.

And the banana could be one of my five a day.

For lunch, I've put down a tuna salad, whole meal sandwich with an apple and some yoghourts.

Again, we know that we've got a starchy carbohydrate.

And as it's whole milk, it's got more fibre in which has been recommended.

We've got tuna, which is in water, and that provides protein.

And I've also included some things to go towards my five a day.

And I've got yoghourt too, which helps with my calcium.

And for my evening meal, I've got vegetarian spaghetti bolognese with some fruit salad.

So again, this has got all the different food groups in.

And roughly in the right proportions too.

And I've had some extra fruit and veg too, just to make sure.

And snacks, well, I didn't have too many, but I had carrot sticks with some reduced fat hummus.

And that's again, because I'm increasing my fruit and vegetable consumption.

And I'm avoided foods that are high in fat, salt and or sugars.

So that's a good thing.

And lastly, drinks.

Well, I've had plenty of water throughout the day.

I've had apple juice.

Only one.

'Cause remember, that's limited.

And then a small cup of tea.

So again, the reason for that is that we're recommended to have six to eight drinks a day.

And this helps with hydration.

I bet you did brilliantly with that.

There's so many different types of foods, but we need to remember to base them on the guidelines from the Eatwell Guide.

So let's summarise what we've learned today, shall we? So the Eatwell Guide has five food groups that are needed in order to have a well-balanced, varied, and healthy diet.

Each food group contains different macronutrients and micronutrients.

And that's why we needed a variety of foods.

'Cause different foods provide different amounts of those nutrients.

The Eatwell Guide also provides information about hydration, so how many drinks to have each day.

Food labels, and also around foods which are high in fat, salt and or sugars too.

And lastly, we can all use the information from the Eatwell Guide and food labels to plan healthier meals and diets just like you've done in this lesson.

Well done and congratulations, you've done brilliantly.

I'm really pleased with you.

I hope you come back for another lesson very soon.

Okay, thanks a lot.

Bye.