Lesson video

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

Today's lesson is called How to Have a Healthy and Balanced Week, and it fits into our unit called "Physical Health: Is It Hard to be Healthy?" I'm really looking forward to teaching you today, so let's make a start.

By the end of today's lesson, you will be able to describe healthy choices, and explain what a balanced week should look like.

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 feel, what they think, or what they've experienced.

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

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

And finally, 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 are now going to go through the keywords for today's lesson.

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

Healthy, when something is healthy, this means that it's good for us, our minds, and our bodies.

Diet, this is the kinds of foods that a person eats.

Exercise, this means moving our bodies to stay strong and healthy.

And finally, hygiene, this means keeping ourselves clean and healthy.

Today's lesson is split into three learning cycles.

The first learning cycle is called, what healthy diet choices can we make? The second learning cycle is called, how can we be active to stay healthy? And finally, our last learning cycle is called, what does a balanced week look like? Let's make a start on our first learning cycle.

What healthy diet choices can we make? Every day, we make choices about what we eat.

Some days, we could choose to eat some fruit as a snack.

Other days, we could choose to eat a cookie.

Our health is made up of lots of different habits.

Habits are something that we do regularly.

Having fruit as a snack most days would be an example of a healthy habit.

But having a cookie as a snack most days would be an example of a less healthy habit.

Having good health is about making healthy choices most of the time.

There are many healthy and delicious foods to choose from.

As you can see in our schedule across the week, we can see a variety of different snacks.

On some days, we've got fruits.

On others, we've got nuts and seeds.

And on one occasion, we have a cookie.

As we've said before, having good health is about making healthy choices most of the time.

So it's okay to have a less healthy snack from time to time.

Making a less healthy choice from time to time can still form parts of a balanced diet.

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

Is this statement true or false? You can only have good health if you make healthy choices all the time.

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 it's false, but why? You might have said that having good health is about making healthy choices most of the time.

Making a less healthy choice from time to time can still be part of a balanced diet.

Well done if you said this or something similar.

The eatwell plate can help us to make healthy food choices.

It guides us so that we know how much of each food group we should eat in order to stay healthy.

The bigger the portion on the plate, the more of that food group that we should aim to eat.

The eatwell plate helps us to know which food groups we should eat.

It suggests that to have a balanced diet, we should mostly eat fruit and vegetables.

Starchy foods like bread, rice, potatoes, and pasta, these take up a big proportion of the plate.

So we should aim to eat mostly from these food groups.

A balanced diet should also include protein, such as meat, fish, eggs, and beans.

And milk and dairy foods, or nutrient-rich dairy alternatives.

Nutrients are found in food, and they help us to live and grow.

Sugary foods and foods high in fat can be part of a balanced and healthy diet, but we should aim to eat them less frequently and try to make healthier choices instead.

For example, instead of eating a chocolate bar as a snack, we could swap this for a piece of fruit instead.

This is a healthy and easy swap that can help us to make healthier choices.

Let's do another check for understanding.

Who is correct? Aisha says that the eatwell plate says that we should mostly eat from the protein and dairy food groups.

But Jacob says the eatwell plate says that we should mostly eat fruit and vegetables and starchy foods.

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 Jacob is correct.

The eatwell plate does suggest that we should mostly eat fruits and vegetables and starchy foods to have a balanced diet.

Well done if you got this right.

There are lots of different ways that we can make healthy diet choices.

We can swap sugary foods and foods high in fat for fruits or vegetables.

We could add fruits and vegetables to our plate, and we could try different healthy foods.

We could also ask a trusted adult to help us to make healthy choices.

The eatwell plate also helps us to make healthy choices around what we drink.

We should make sure that we drink between six to eight glasses of water every day, or more if it's hot outside.

If we've been active, so maybe we've been doing some exercise, or if we feel thirsty.

This is our body sending us a signal that it would like us to drink some water in order to be hydrated.

Some drinks can be sugary, or contain substances like caffeine, which are not good for us.

We should try to avoid sugary drinks as much as possible, and avoid caffeinated drinks as these can make children feel unwell.

For example, instead of having a fizzy drink, we could swap this for water, which would be a healthier choice and would help us to have a balanced diet.

Let's do another check for understanding.

This time, I'd like you to fill in the blanks.

We should make sure that we drink between something to something glasses of water every day, or more if it is something, we've been something, or we feel something.

Can you think with the people around you, or have a think to yourself, which words should go in the missing gaps? Pause the video, tell the person next to you, tell me, or have a think to yourself.

Okay, you should have said that we should make sure that we drink between six to eight glasses of water every day, or more if it is hot, if we've been active, or if we feel thirsty.

Well done if you said that these words should go in these gaps.

We're now going to put your learning from this learning cycle into practise.

Alex has drawn an incorrect version of the eatwell plate.

With your learning partner, I'd like you to explain what the eatwell plate should look like.

Pause the video, and we'll go through the answers in a couple of minutes.

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

You may have said that Alex's eatwell plate should look like this.

The eatwell plate says that to have a healthy and balanced diet, we should mostly eat fruits and vegetables and starchy foods.

We should have smaller amounts of protein and dairy, or nutrient-rich dairy alternatives.

And then a little amount of high fat and sugary foods and drinks.

Well done if you said this or something similar.

We're now moving on to our second learning cycle, how can we be active to stay healthy? I'm really proud of your hard work so far, so keep it up.

Doing exercise and staying active also helps us to stay healthy.

Lots of people exercise in different ways.

For example, by playing different sports, or walking or running.

Other people choose to go to a gym, or to stretch or exercise at home.

It's important to find an exercise that we enjoy, and that we can do regularly.

We can make healthier choices every day that allow us to be more active, such as walking wherever we can, playing outside with friends instead of online, or running around with friends at break time and lunchtime.

Let's do another check for understanding.

Is this statement true or false? The only exercise that we can do is playing sports, even if we don't enjoy doing it.

What do you think? Is this true or false? Tell the person next to you, tell me, or have a think to yourself.

Well done if you say that this is false, but why? You might have said that there are lots of different forms of exercise and everyone enjoys different things.

It's important that everyone finds a type of exercise that they enjoy and that they can do regularly.

Well done if you said this or something similar.

When we exercise, this has a really positive impact on our physical health.

It can reduce our risk of developing some serious illnesses.

It can help us to maintain a healthy weight.

It can improve our heart health.

It can improve our lung health, and it can strengthen our bones and muscles.

Exercise also has a really positive impact on our mental health, which is an important part of our overall health and wellbeing.

When we exercise, it can improve our mood.

It can reduce our stress, improve our sleep, give us a sense of achievement and community.

And improve our focus and concentration.

As well as making activity swaps that help us to be more active, we can also pair up activities so that we're being more active overall.

For example, we could do some stretches after reading a book.

Or we could do some star jumps or walk on the spot whilst watching a TV show.

Being more active doesn't necessarily mean that we give up doing things that we enjoy, or things that don't involve being active.

It can mean just pairing them up so that when we do something that isn't very active, we try to do something active before or after it, or even at the same time.

Let's do another check for understanding.

Which activities are an example of staying active? Is it A, playing an online football game? B, walking on the spot whilst watching football on TV? Or, C, playing a game of football? What do you think? Tell the person next to you, tell me, or have a think to yourself.

Well done if you said that B and C are correct.

Some examples of staying active are walking on the spot whilst watching football on TV, or playing a game of football.

Both of these involve staying active and moving our bodies.

So well done if you got this right.

We're now going to move on to your second practise task.

You're doing a brilliant job, so keep it up.

For the first part of this task, I'd like you to identify parts of Laura's day where she could be more active.

Laura says, when I wake up, I watch some TV and then I walk to school.

At break time and lunchtime, I stand and talk to my friends.

When I get home, I play online games with my friends, and then I stretch before going to bed.

Can you identify some parts of Laura's day where she could be more active? Pause the video, and we'll go through the answers in a few minutes.

Okay, you may have highlighted, I watch some TV.

I stand and talk to my friends, and I play online games with my friends.

These are all points in Laura's day where she could be more active.

Let's move on to the second part of this practise task.

With your learning partner, I'd like you to come up with some swaps that Laura could make to be more active.

Pause the video, and we'll go through the answers in a few minutes.

With your learning partner, you might have said that Laura could walk on the spot or do star jumps whilst watching TV.

She could run around with her friends at break time and lunchtime instead of standing still.

And she could play games outside with her friends when she gets home.

Well done if you said this or something similar.

Let's move on to our final learning cycle, what does a balanced week look like? A balanced week is about more than just getting enough exercise and having a balanced diet.

A balanced week should also include rest and relaxation, time offline or without a screen, making time for our personal hygiene.

And taking care of our health needs, for example, taking any required medicines or attending health appointments.

A balanced week includes plenty of sleep and relaxation.

It's important to get between nine and 12 hours of sleep every night.

Children need plenty of sleep every night to help them grow and to stay healthy.

When we sleep, our body recovers from the day and is able to get ready for the next.

We should also aim to spend most of the day offline, or without using a screen.

Too much screen time can hurt our eyes, and it can negatively affect how we feel.

Instead, we can play outside, read a book, or spend time with our family and friends.

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

How many hours should children aim to sleep every night? Is it A, six to eight hours, B, nine to 12 hours, or C, 10 to 13 hours? 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 B is correct.

Children should aim to sleep between nine to 12 hours every night.

This means that they're getting plenty of rest, and their body can recover from the previous day and get ready for the next.

We should also practise good personal hygiene to help our body to stay clean and healthy.

We should aim to have a shower or bath most days, or every day if we get hot or do some exercise.

We should also remember to wash our hands regularly to wash away germs, which could make us ill, and always after going to the toilet.

It's important to brush our teeth twice a day to keep our teeth and our gums healthy.

We should remember to brush our teeth for two minutes each time to help keep our teeth healthy and clean.

Sometimes we may also need to take medicines, or attend medical appointments as part of staying healthy.

As Dr.

Elsie says, everyone has different health needs.

Taking the correct medicines and seeing the right medical professionals when needed can also help us to stay healthy.

We're now going to do another check for understanding.

Is this statement true or false? We only need healthy food and exercise to stay healthy.

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 this is false, but why? You might have said that to stay healthy, we also need to get enough sleep and offline time.

Practise good hygiene, for example, taking showers and brushing our teeth.

And we should sometimes take medicines and visit medical professionals.

Well done if you said this or something similar.

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

You've done a brilliant job so far, so keep it up.

For this task, I'd like you to explain why this week is not balanced, and suggest two ways that it could be made more balanced.

On Monday, this person watches TV, has an unhealthy meal, and sleeps for five hours.

On Tuesday, they play online games, watch TV, and sleep for six hours.

On Wednesday, they play football, have an unhealthy meal, and sleep for six hours.

On Thursday, they play online games, do homework, and sleep for eight hours.

On Friday, they watch TV, watch some videos online, and sleep for eight hours.

On Saturday, they go for a walk, have an unhealthy meal, and sleep for 10 hours.

On Sunday, they play games with their family, have a healthy meal, and sleep for 10 hours.

Can you explain why this week isn't balanced? And I'd like you to suggest two ways that it could be made more balanced.

Pause the video, and we'll go through the answers in a few minutes.

You may have said that there's too much screen time, so there should be more offline time to be more balanced.

You might have said that there are more unhealthy meals than healthy meals, so there should be more healthy meals to be balanced.

And finally, you might have said that they're not sleeping between nine to 12 hours every night, so they should be sleeping more to be balanced.

Well done if you said this or something similar.

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

In today's lesson, we've learned that the eatwell plate can help us to have a healthy diet.

It recommends for us to eat lots of fruits and vegetables and starchy foods too, which are good for our health.

We've learned that children should aim to sleep for nine to 12 hours every night.

And that we can stay healthy by practising good hygiene, such as brushing our teeth twice a day and showering regularly.

We've learned that a balanced diet should include rest and relaxation, as well as exercise and staying active.

And finally, we've learned that it's also important to have a balance of screen time and offline time too.

During this lesson, we've talked about staying healthy.

And some people might find that they have some questions about this, or want to know more.

It's important that you speak to a trusted adult if you have any questions or worries about your health.

And there are also some organisations on the screen who are there to help you too.

Well done for your fantastic hard work in today's lesson.

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