Hi there, I'm Mrs. Kemp and welcome to today's lesson all about balanced diet.

It fits into diet and exercise unit, but you may recognise some of the information from back in primary school when you learned all about healthy diets.

So by the end of today, our main outcome is to describe the components of a healthy diet and how they contribute to overall good health.

These are some of the key terms that you'll be using.

Some of them may be new to you, but don't worry, you can pause the video and have a read of those, but otherwise, I will be talking about each one of those as we go.

Okay, I'm looking forward to getting started.

We have three learning cycles for today: The main food groups, food groups help maintain a healthy body, and a balanced diet.

We're going to start with the main food groups.

So have a little think to yourself, what did you eat yesterday? How would you categorise your food? Have a little think for a moment.

So you probably had breakfast.

Here's a typical breakfast, a piece of toast with a boiled egg and a cup of tea.

You will have had some lunch, you might have had some sandwiches, you might have had a banana, maybe a little bit of chocolate and maybe a glass of water and then for dinner, oh, you might have had a curry, lovely, this one's a tofu curry, and maybe had a little pudding, potentially an apple and maybe some more water for the day.

So you might have thought of different things, but essentially, you probably had breakfast, lunch, and dinner I would imagine.

Today's lesson is gonna be all about how we can categorise that food and how we can think about it for what it actually does for our bodies.

So you've probably learned about food groups before, but we're going to do them in much more detail.

Let's have a look at this food on here.

So first of all, we've got some carbohydrates, okay? And the types of food that contain a lot of carbohydrates are things like bread, rice, pasta, and potatoes.

We've got our fats and our lipids and they come from foods such as butter and oil.

There's some butter in that picture there.

We've also got some protein, so if you're a meat eater, you can get it from there.

You can get it from fish.

If you're not a meat eater or if you actually prefer just eating plant-based food, you might get it from things like beans or tofu or peas are actually a really high protein content.

We've also got our vitamins, haven't we? Things like vitamin C, vitamin D, and fruits and vegetables contain a really wide range of those.

Our minerals, such as iron and zinc are often found in fruits and vegetables as well, but some of them are actually fat soluble and so we find them in meat products and things like that as well.

We've got fibre from foods such as fruit, vegetables and whole grains.

And then we've also got water to finish it off.

Now, it is important to think about the fact that actually, none of these foods just contain one thing.

They actually contain a variety of different levels of all different types of food groups.

So what kind of food groups do we find in this meal? So this was our typical dinner from earlier on.

We've got tofu, curry, and rice with apple and water.

So we've got some fruits and vegetables in there and we've got pepper in there and we've got an apple that's going to provide us with our vitamins and minerals.

We're gonna have a glass of water with our dinner, and so that's providing us with our essential water for the day.

We've got some carbohydrates, I can see potato in there.

There's also that nice mound of rice in the middle and we've got some lipids because maybe the vegetables are actually fried off in some butter or some oil to start off with.

The tofu that's in there then is a really good source of protein that's made from a fermented soya bean.

Okay, let's have a little go at categorising these for you then in our first check.

Which of the following types of food contain high levels of protein? We've got a fruit, we've got some meat, we've got some bread.

I'll give you a little bit of time to think about it, but if you do need more time, please do pause the video.

Did you think B, meat? Excellent.

Well done.

Okay, let's try another one of those.

Which of the following types of food contain high levels of fats? This time, we've got some fruit, we've got some bread, and we've got some butter.

You have a little think about it.

If you need more time, please do pause the video.

Okay, did you put butter? Brilliant.

Well done.

So now we're going to think about who actually finds out about this? This is something that you could do in the future potentially.

So people who are food scientists, it's actually their job to find out what components are found in different types of food.

They actually look at physical and chemical properties of the food and they also find out about all the different types of ingredients.

So when we get a food label and we look on the back of it, it will have been a food scientist that will have researched and looked into this for you.

It's a great job.

So what does a food scientist study? Is it A, they study how best to advise people on which foods they should eat? Is it B, they study the effect of the food on the human body, or is it C, they study the physical and chemical properties of food products and ingredients? I'll give you a little bit of time to think about it, but if you do need more time, please do pause the video.

Okay.

Did you get C? They study the physical and chemical properties of food products and ingredients.

Excellent.

Well done.

Okay, onto our first task of the day.

Okay, so please do get your worksheet tag so you can record your information on there.

What I would like you to do is to draw and label a picture of a meal that contains all of the food groups which are essential for a healthy body and mind, okay? And if you label it, then we'll know where you're getting all of those things from.

Okay, I'll give you a little bit of time, but if you need more time, please do pause the video.

Okay, so here's an example of one that someone has drawn previously.

So you need to have all of these elements, but you may have chosen completely different foods and that's absolutely fine.

So we can see that there is protein, they're getting that from the chicken there.

There's fats from oil on the roast potato, so that's providing us with those essential fats.

We've got a glass of water, we've also got some vegetables there.

So they contain fibre, vitamins and minerals, and of course, those roast potatoes are the main source of carbohydrate on those plates.

So as long as you've got all of those elements, they may be different types of food, that's spot on, well done.

Let's move on to our second learning cycle of today then.

Food groups help maintain a healthy body.

So nutrients are essential for the maintenance of life and for growth.

We're going to think first of all about carbohydrates.

Now, we've got a really good source of carbohydrate there.

We've got our potatoes, okay? And what happens to those potatoes is they actually contain starch and that starch is broken down into sugars that then our body can use as a fuel, okay? We use that fuel to provide us with energy and the energy we use from muscle contractions.

You might remember the muscle, the skeleton and muscles unit, which talked about the contraction of those muscle cells and the need for energy.

Now we've also got some sweets on there.

The sweets are actually made of sugar, which is a carbohydrate.

However, it's not the best source of carbohydrate and we should always try to avoid processed foods that contain added sugars.

We should really go for those whole foods, such as potatoes in order to provide us with a better source of carbohydrates.

Let's have a think about lipids then.

And lipids are really essential in our diet.

They used to get quite a bad rap and people thought that they were not good for us.

However, we've realised that they are actually really essential.

They provide us with insulation.

So you can see that there's that man in the snow there.

That's quite an extreme version, but they do keep us warm.

That is important.

They also provide us with a secondary source of energy and they actually make up our cell membrane.

So we can see that the animal cell at the end there from our cells topic, if you remember back in year seven, that actually, around the outside is the cell membrane that controls what goes in and out the cell.

The majority of that is actually made up of lipids.

So without those lipids in our diet, we wouldn't be able to make our cell membranes.

Proteins then, and you might not know, but actually, peas are a really great source of protein, along with things like tofu, along with fish.

We can see salmon there and actually, what we use them for is we use them for growth, so there's a growing child, and we also use them in order to repair damaged tissue.

This is a scar from somebody's head and essentially that protein will have been used to build up those cells in the tissue to then close it up.

So to repair that skin.

All right, onto our second check.

Could you please match the nutrient to its function in the body? We've got carbohydrates, we've got fats and lipids, and we've got proteins.

Can you match them with growth and repair, source of energy and source of energy and insulation? I'll give you a moment to think about it, but if you do need more time, please do pause the video.

Okay, so carbohydrate goes with source of energy, fats and lipids to source of energy and insulation, protein to growth and repair.

I'm sure you've done really well on that.

Excellent.

So moving on to vitamins then.

So we've got different types of vitamins, okay, and we're gonna start with vitamin D.

This is found in oily fish.

We also find it in egg yolks.

We actually all produce vitamin D under our skin.

When our skin is exposed to sunlight, it actually produces vitamin D and that is really the best source of vitamin D that we have, as well as being able to eat it in our diet.

It's really essential for both strong bones and teeth and it also keeps our immune system really healthy.

So it's actually very important to us.

The next one then, vitamin C.

This is mainly found in fruits and vegetables.

It's probably the one that you've heard of before, especially being found in oranges.

It's actually essential to keep ourselves healthy and also to support that wound healing.

So where that person had that scar, you know, actually we need that vitamin C to help with healing those wounds.

Iron then is a mineral.

So these ones are some examples of our minerals.

We've got iron.

Iron is actually found in red meat and green leafy vegetables.

It's essential for making red blood cells that carry oxygen around the body.

So we need oxygen, don't we, for that cellular respiration.

And so we need those red blood cells to be carrying that oxygen in order to get to every single one of our cells.

We also need calcium.

And calcium is a dairy product, found in dairy products, sorry, and it's also found in those green leafy vegetables.

We've got a little bit of a trend here, haven't we? That actually those green leafy vegetables are very important to us.

So things like kale, spinach, and cabbage.

They all contain lots of minerals.

Calcium helps to maintain strong bones and teeth.

So onto our next check, which foods are rich in vitamin D? A, apples, B, eggs, C, fish, or D, broccoli.

I'll let you have a minute to think about it, but if you need more time, please do pause the video.

Okay, did you say B, eggs? Excellent, well done.

And also C, fish.

Brilliant.

Another check for us, which is the best description of the function of iron in our body? Is it A, helps to make red blood cells, B, helps to maintain strong bones and teeth, or C helps to support wound healing? You have a little think about it.

If you need more time, please do pause the video.

Okay, did you think A helps to make red blood cells? Excellent.

Well done.

So we're going to have a think about fibre.

Now, fibre is not actually a nutrient, okay? But it is still essential for a healthy body.

The reason that it isn't a nutrient is because we don't actually break it down and absorb it like we do with the other types of nutrients.

The important part of it though is actually it moves our food through our gut and that can help to reduce our risk of getting bowel cancer and other digestive problems. It adds bulk to our food.

Okay? So it means that we feel fuller for longer and the food isn't just moving through too quickly.

It also reduces our risk of type 2 diabetes.

So essentially, although we're not actually absorbing it and taking it in, it's really important for reducing our risk of some nasty diseases.

We, of course, need water in our diet and actually, it makes up a around 60% of our bodies.

It's essential for lots of different chemical reactions in our body.

So we've mentioned some, like building up proteins.

That would require water in order for that to happen.

The NHS actually recommends we drink enough water so that our urine is pale.

So they don't set an amount of water.

They're just saying that in order for us to be properly hydrated, we need to make sure that we're replacing all the water that we've lost in our breath and in sweat and urine.

And we can tell that by having a quick look at our urine and seeing that it is a nice pale colour.

All right, onto another check.

This one is a true or false.

Fibre can help to reduce the risk of bowel cancer.

Is that true or false? Can you justify your answer? A, fibre is not absorbed and helps to move food through the gut, or B, fibre is a nutrient that the body absorbs to stay healthy.

You have a think about it.

If you need more time, please do pause the video.

Of course, that is true.

And our reason for that is that actually, fibre is not absorbed and helps to move food through the gut.

Onto our second task of today then.

This is task B.

And please do record this on your worksheet.

So which of the following statements apply to proteins, fat, lipids, carbohydrates, vitamins and minerals and fibre? You can use each of the statements more than once.

So A is a source of energy, E, growth and repair, B, insulating the body to help it stay warm, F, helps move food through the gut, C, keeping bones and teeth strong and D, making cell membranes, G keeps cells healthy.

I'll give you a moment to think about it, but if you need more time, please do pause the video.

Okay, so let's have a look at what we should have put.

Proteins can be E, growth and repair, fat and lipids, A, a source of energy, B, insulating the body to help stay warm, and D, making cell membranes.

Carbohydrates, you should have chosen A, a good source of energy.

Vitamins and minerals should go to C, keeping bones and teeth strong, and G, keeping cells healthy.

Fibre, F, helps move food through the gut.

Okay, so onto our final learning cycle of today: a balanced diet.

A balanced diet helps to keep both our body and our mind healthy, okay? If you remember, when we learn about health, that actually does include both physical and mental health.

And a healthy diet can really support that.

We need to try to eat fruit and vegetables with every meal.

That is the advice that we get from the NHS.

And of course, in order to get a range of those vitamins and minerals, then we need to eat a rainbow.

So lots of different colours of fruits and vegetables every day.

The World Health Organisation actually recommends getting less than 10% of our energy from sugar.

So if we remember talking about say those sweets from earlier on, that's not a great place for us to get our energy from.

And also, 30% from fats.

Some of the fats are better than others, okay? We've got unsaturated fats that we find in things like avocados and salmon and Brazil nuts.

They are a great source of fats and we should try to include those in our balanced diets.

Things like meat and cake and butter, they are saturated fats and they are associated with a risk of cardiovascular disease.

Cardiovascular disease is affecting our heart essentially, and so we don't want to do that.

We should try to reduce those types of fats in our diet.

The UK government actually produced a really nice display for us to see called the Eatwell Guide.

And it gives us an idea of the kinds of foods that we should be eating and also the proportion of those within our diet.

So we can see that the larger green section with those fruits and vegetables are showing us that we should eat lots of those, around the same amount of our carbohydrates.

Then we've got a small portion of kind of dairy there that we've got milk and cheese and butter and things.

And then we've also got a small portion of proteins and even smaller than that, we've got our oils and our fats in them.

Off to the side, we can see that we've got those ultra-processed foods that we mentioned earlier.

So things like ice creams and crisps and biscuits.

And although we shouldn't exclude them completely because some of them may be quite delicious to us, actually, we should reduce those and not think about them as part of our normal balanced diet.

It's also got a glass of water in the top right-hand corner that shows us that we should be drinking lots of water on a daily basis.

Now, those proportions will be different for different types of people, depending on what their lifestyle is like.

So we've got our man who's just sat there, his job, who's working at a laptop.

We've got a really physically active young lad there who's playing football.

How do you think these two people's nutritional requirements may be different? Have a little think about that for a moment.

So probably the man that's working at a laptop, let's imagine that he's got a much less active lifestyle, that actually, he's going to need less fat and carbohydrate because he's going to need less energy 'cause he's less active.

He's also not growing, okay? He's at his full size.

Therefore, he won't need quite as much protein.

The young boy though, he will be growing, okay? And so he's going to need more protein in his diet.

He's also very active and also because he's growing, he's going to need more energy.

So he's going to need more fat and carbohydrate in his diet.

Differences in people and the lifestyle affect how much they need to eat, okay? So is something that we need to consider as an individual in order to make sure that our diets are balanced for us.

Which of these types of foods contain healthier unsaturated fats? We've got avocado, cake or meat.

Have a little think about it, but if you need more time, please do pause the video.

Okay, did you think A, avocado? Brilliant.

Well done.

All right then.

Which person do you think would need the highest proportion of protein in their diet? Do you think A, an elderly person, B, a pregnant woman, or C, an adult? Have a little think about that.

But if you need more time, please do pause the video.

Of course, it's the pregnant woman, B, because she's actually growing a baby inside of her, so therefore, she's going to need additional protein to the others.

All right, onto our final task of today then, task C.

Please do write this on your worksheet.

This is all about the eatwell plate, all right? The government, the UK government, sorry, published a poster called The Eatwell Plate back in 2011.

Evaluate the effectiveness of this campaign.

Remember, evaluate means that you should give good points and bad points, okay? So I'd like you to say what is helpful, what isn't helpful, and then if you've got any ideas on how you could improve it.

I'll give you a little moment to think about it but if you do need more time, please do pause the video.

Okay, so things that you could have included that are helpful.

It is helpful because it gives general advice on the proportion of certain foods.

The information is easy to understand and the plate can help people to visualise what the proportions might look like on their dinner plate.

What isn't helpful is that some people may believe this is a guide for every meal and not the overall diet.

It doesn't give any recommendations for hydration and only shows milk and juice.

It could make people think that they should include high fat and high sugar drinks.

Maybe we could improve it if it should acknowledge differences between people and their lifestyles, and how this may affect their dietary needs.

Okay, so we have reached the end of today's lesson.

So let's have a think about what that core knowledge is all about and in our summary.

So food groups include carbohydrates, proteins, lipids, fibre, vitamins, minerals, and water.

The main food groups contain the essential nutrients needed to stay healthy.

Protein is needed for growth and repair.

Lipids provide energy and insulation.

Carbohydrates provide energy.

We need water to keep hydrated and fibre to maintain a healthy gut.

We need to make sure that we have the right proportions of each of the food groups in our everyday diet to maintain a healthy body and mind.

People may need different amounts of the food groups depending on their lifestyle.

Thank you very much for learning with me today.

I look forward to seeing you again.

Bye.