Hello, my name is Mrs. Mehrin and I am so excited to be learning all about nutrient-rich meals with you, and today we are going to be doing some planning.

Let's begin.

Welcome to today's lesson from the unit Healthy Eating.

Your learning outcome is, "I can plan a meal to include the right types and amount of nutrients." I know that learning can sometimes be a little bit challenging, but that's okay because it just means that we are going to work really hard together and we're going to learn some fabulous new things.

Let's begin.

So here are your keywords for today's lesson.

Now, I am going to be referring to these keywords throughout today's lesson, however, if you find it helpful to, you can pause the video here and you can jot these down.

Off you go.

Fantastic, well done.

So our lesson is split into two parts today.

Let's begin with the first part, healthy eating.

So Jun is eating a tomato and he says, "This tomato tastes delicious.

My parents told me that I should try to eat fruits and vegetables every day." Do you know why? Why do you think Jun's parents might have told him to eat fruits and vegetables every single day? I'll give you five seconds to think about your answer, off you go.

Fantastic, well done.

So eating fruits and vegetables every day is an important part of having a healthy diet.

So you might have said that it's really important for a healthy diet, you may have said that it's rich in vitamins and minerals and all the wonderful things that our body needs.

Now why is it important that humans have a healthy diet? Why do you think we need to have a healthy diet? I'll give you five seconds to think about your answer.

Fantastic, well done.

So having a healthy diet is important for humans and different food groups provide different nutrients that humans need.

So milk is a type of dairy and dairy foods are good for our bone health.

They make them nice and strong.

Rice is a type of carbohydrate, and carbohydrates give us energy.

Now let's do a quick check-in of your learning.

True or false, it is important for humans to eat a healthy diet.

Is that true or false? I'll give you five seconds to think about your answer.

Off you go.

Fantastic, well done.

The answer is true.

Now, Laura says, "My family makes a meal plan each week." So here is an example in the picture of what a meal plan might look like.

So you'd have day one to five, so it looks like they're doing the weekdays here, breakfast, lunch, and dinner, and you would write down what it is that you plan on eating for those meals.

Now why do you think Laura's family does this? I'll give you five seconds to think about your answer.

Off you go.

Fantastic, well done.

So it makes it easier for Laura's family to see if they're eating the right amounts of different foods.

So Laura says, "This makes it easy for us to see if we are eating the right amounts of the different foods that we need to eat as part of a healthy diet." So it would help Laura's family to be able to make sure that they're not eating lots of unhealthy foods throughout the week and they can check whether or not they have got a balance of really good, healthy foods with the right amounts of nutrients, vitamins, minerals, all of the good things that our body needs to survive and be healthy.

It's really easy to see when you've got a meal plan drawn out like Laura's family does.

So let's do a quick check-in of your learning so far, and it says, "What can help us to make sure our body gets the nutrients it needs each day?" Is it A, a book review plan, B, an investigation plan, or C, a meal plan? I'll give you five seconds to think about your answer.

Off you go.

Fantastic, well done.

The answer is a meal plan.

So your first task is to write a meal plan that someone could follow for a day.

So you're going to think carefully about what they could have for breakfast, what they could have for any snacks, and what they could have for lunch and what they could have for dinner.

So think really carefully about choosing foods that have the right amount of nutrients, lots of healthy food, fruits and vegetables, carbohydrates, protein, making sure that you're thinking really carefully about the food choices that you make for this person and making sure that they've got a well-balanced diet.

So I'd like you to pause the video here and have a go at doing that.

Off you go.

Fantastic, well done.

So yours may have looked similar to this or it might have been different, let's have a look.

So breakfast, cereal and milk.

So you've got your carbohydrates, you might have some sugars in there too.

And you've got your dairy from the milk.

The snack is a banana, so that's great, 'cause a piece of fruit.

Lunch is a healthy jacket potato with baked beans and dinner is a chicken curry with rice and then a piece of chocolate cake.

Now it's okay to have a little treat every so often.

So a piece of chocolate cake is not going to harm you if that is just little and often.

So now I want you to look at your meal plan.

What different types of food will you eat and how will these nutrients help your body? So again, I want you to pause the video, have a really good look at the meal plan that you have created.

What different types of food are there on there that you're going to eat and how is it going to help your body? So I'd like you to pause the video here and have a go at doing that, off you go.

Fantastic, well done.

So Jun says, "I know that my cereal is a carbohydrate, which can help to give me energy, and milk is a dairy food, which is good for keeping my bones healthy.

Meat like chicken has protein in it that helps my body to repair itself and to grow," Really helps with the muscles.

"I think the chocolate cake has fat in it and this gives me energy.

The banana is a fruit and this contains vitamins and fibre that help to keep me healthy." That is a fantastic explanation.

So now we are swiftly moving on to the second part of our learning today, which is planning a nutrient-rich meal.

So Jun says, "I have made a meal plan, but I don't know any recipes for healthy meals." What do you think might help Jun to prepare a healthy meal? Because he's made a meal plan, but he doesn't know any recipes.

So what could he do to help him? I'll give you five seconds to think about your answer.

Off you go.

Fantastic, well done.

So we can use secondary sources to help us plan some healthy meals.

So can you remember what is a secondary source? I'll give you five seconds to think about your answer.

Off you go.

Fantastic, well done.

So secondary sources are texts, images, or objects created using information which has been gathered by other people.

So the Eatwell plate is a great one and you've also got your food triangle as well.

Now, secondary sources can be recipes found in books and on the internet or even a video on the internet, a podcast or a TV programme.

So you might have seen online recipes or a recipe book or you might have seen a video showing you how to create a recipe, and that is something which has always helped me as well.

I love cooking and I love to find new recipes on the internet to help me to create healthy recipes.

And I use cookbooks as well, which is another fantastic secondary source.

And the more you use them, the more you're going to be comfortable with cooking yourself and having a go at experimenting in the kitchen as well.

Now what do you know about the Eatwell plate? Have a look at this picture and have a really good think, I'll give you five seconds, but if you need longer you can pop the video on pause and you can come back once you're ready.

Off you go.

Fantastic, well done.

So we can use the Eatwell plate to show us the amount of each food group we should aim to include in our diet.

So as you see from this Eatwell plate, it's sectioned off, so you can see that the fruits and vegetables have the largest section, that means that we should be eating that the most.

It should be just over one third of our plate, should be fruits and vegetables.

Carbohydrates next.

Again, it's just slightly over a third of your plate, but slightly less than the fruits and vegetables.

Then you've got your proteins, which is next.

That comes in at about one fifth, one sixth of your plate.

And these are things like your beans, your fish, your eggs, your meat and other proteins as well.

Lentils, those are great forms of protein.

And you've got your dairy, which is next.

And then finally, the smallest section should be your oils and your spreads.

And then you'll notice that you've got the eat less often and in small amounts, is your foods and drinks that are high in fat or sugar.

So Jun says, "I see! We can plan a meal then check to see if we have used the right amounts of different foods from different food groups." And Laura says, "I will make a list of the foods we will use in our meal, and then we can check them against the Eatwell plate." So Jun and Laura decide to make a cheese and ham omelette.

They find a recipe online and list the ingredients.

So their ingredients are, they've got three eggs, 10 grammes of butter, 30 grammes of cheese, and a slice of ham.

And they find each ingredient on the Eatwell plate.

So the eggs are the protein.

They've got butter, which is oils and spreads.

They've got cheese, which is the dairy, and the ham, which is the protein.

And Jun says, "We have used foods from some of the food groups.

The eggs and ham provide protein, the butter is a spread and the cheese is dairy." Laura says, "We are missing the fruit, vegetables and carbohydrates food groups." What ingredients could Laura and Jun add to their recipe to improve it? So I'll give you some time now to think about this.

What could they add that's going to still taste really good, but will include the other food groups as well.

So if you need to, you can pop the video on pause here so you can have a really good think.

Otherwise I'll give you five seconds, off you go.

Fantastic, well done.

So Jun and Laura choose to add sliced tomatoes and bread to include fruit and vegetables and carbohydrates in their meal, and that looks lovely.

So not every meal will include the same balance of the food groups shown on the Eatwell plate, but it is important to get the balance right over a day or a week.

Now, which of these secondary sources can help us to plan a nutrient-rich meal? Is it A, a book about magnets, B, the Eatwell plate, or C, a website about animal habitats? So I'll give you five seconds to think about your answer here.

Off you go.

Fantastic, well done.

The answer is B, the Eatwell plate.

Now we are on to the final task for today and it says, "Plan a healthy recipe using a secondary source and use the Eatwell plate to check which group each ingredient comes from." So you're going to do what Jun and what Laura did where they decided they wanted to make an omelette, they found the recipe using a secondary source, and then they checked it on the Eatwell plate and then they made some improvements to it to ensure that it was nice and balanced and that it had bits from each food group.

So this is where you can get really creative now and you can come up with your very own recipe.

So you can use one from the internet or from a cookbook, any secondary source, and then you can modify it, you can adapt it.

So this is really exciting, this is a fantastic activity.

So I'd like you to pause the video and have a go at doing that.

Remember to be creative, but remember as well that you need to be able to enjoy the food that you make, so choose your ingredients wisely as well.

Okay, off you go.

Fantastic, well done.

So Laura and Jun have come up with another one, which was a tortilla pizza.

So their ingredients are one tortilla, which is like a flatbread, two tablespoons of tomato puree, 25 grammes of cheese, one pepper, one onion, two tablespoons of tinned sweetcorn and one tomato.

So their tortilla is great for the carbohydrates.

The tomato puree is part of their fruits and vegetables.

The cheese is part of dairy, pepper and onions and tinned sweetcorn are all fruits and vegetables as well as the tomato.

Now, if I was going to be making this recipe, I might think about adding something from the protein section of the Eatwell plate.

It's not necessary, and you don't have to have something from each section of the Eatwell plate for every single meal, as long as it's balanced throughout the day.

I think if I was going to make this, I might add some sort of protein, maybe some chicken or something like that.

But I would also just have a look at my meal plan, and if I've got lots of protein throughout the day, then I may just leave this as a vegetarian pizza.

So here is the method for that pizza as well.

So number one, place the tortilla on a baking tray.

Use a spoon to spread a thin layer of tomato puree on the tortilla.

Number three is to chop up the vegetables and spread across the tortilla.

Number four, sprinkle a thin layer of cheese over the top of the vegetables and puree.

Number five, bake in a fan oven at 200 degrees until the cheese is melted and the edges of the tortilla looks a golden colour.

Sounds delicious.

So now we are on to the summary of your learning today.

A healthy diet is essential for good health.

A meal plan gives your body the nutrients it needs every day.

Secondary sources can help you to plan a nutrient-rich meal.

I hope that you have enjoyed today's lesson and that you've learned lots of fabulous new things.

Now you can even have a go at making the recipe that you've come up with as well, and that would be fantastic.

I might give that tortilla pizza a go.

Well done everybody.