Lesson video

Hello everybody, Ms. Hughes here and I'm in the kitchen for this lesson.

Because it's lunchtime and I'm feeling hungry.

What should I make for lunch? I'd like to eat something healthy.

Something that is good for me.

Do you have any ideas? Tell your screen.

You've got some great ideas.

I think we should wait until after this lesson and then we can decide.

Because this lesson is about identifying foods that are healthy and foods that are not so healthy.

There are three lessons on healthy eating.

Number one with me, number two with Ms. Sidenius and number three with Mrs. Garrard.

I wonder what they're going to eat for lunch.

In this lesson, we will listen to a story, think about different foods, know what it means to eat healthily and prepare a healthy lunch.

You're going to need your brain, which is in your head, a lunchbox and some healthy foods to put inside.

Make sure you check with a grown-up, what foods you can use.

Pause the video here, get what you need and restart when you're ready.

Great, let's begin with a story.

And this story is about vegetables.

In the picture are some of my favourite vegetables.

I really like mushrooms because you can eat mushrooms on lots of different things like on toast or in pasta, I love mushrooms. What is your favourite vegetable? Tell your screen "my favourite vegetable is".

I'm glad you all like vegetables because they're super healthy.

But the little girl in his story, Liz, her name is.

Liz does not like vegetables, Liz looks really cross at the beginning.

This story is called I Don't Like Vegetables.

It was Monday, dinner was on the table, a delicious looking plate of potatoes and sausages and carrots and broccoli.

"I don't like vegetables." said Liz.

"Eat the carrots." said her dad, "They're super healthy and good for you." "I don't like vegetables" said Liz.

"What about the broccoli?" said her mom.

"Broccoli will make you super strong." "I don't like vegetables." said Liz, "In fact, I never want to see a vegetable ever again." "Okay" said dad, "Fine, you never have to eat a vegetable again." Liz to bed feeling really pleased with herself.

On Tuesday, Dad cooked pizza.

He stretched the dough.

He baked it in the oven and he covered it with delicious cheese.

He put them on the table but when it came to serving Liz, she just had bread with a bit of cheese on top.

"Where's my pizza?" Asked Liz, "Well you don't like pizza" said her dad "because pizza is full of vegetables.

It has mushrooms and peppers on the top.

And the sauce is made of tomatoes." said Liz, "but I do like those vegetables." "No, no." said her dad, "You don't like vegetables so you can't have the pizza." Liz felt very sad.

On Wednesday, mom made her famous vegetarian curry.

Liz was really excited.

But when it came out, she just had a bowl of rice.

"Where's my curry?" she asked.

"But you don't like vegetables." said mom, "And curry is full of vegetables, it has carrots and broccoli and even the sauce is made with some tomatoes and onions." "Oh." said Liz and she ate her bowl of rice sadly.

On Thursday, Liz was starting to feel a bit hungry.

And her mom had made a delicious looking stir fry, it smelt amazing.

But when Liz got to the table, she just had a bowl of noodles swimming in some soy sauce.

"Where's my stir fry?" asked Liz.

"But you don't like vegetables." said Mom, "And stir fry is full of vegetables.

It has sweet corn and onions and broccoli." "Oh." said Liz.

By now, this was feeling really sad, her food had been really boring all week.

So on Thursday evening, Liz had a think.

She thought and she thought about all of the different meals that she ate and realised that they all contain vegetables and that she did like vegetables after all.

"I've changed my mind" said Liz, "I do like vegetables." And on Friday, the family enjoyed a delicious feast of food.

There were lots of vegetables and Liz ate every single one.

The end, your turn.

In that story, Liz thought she didn't like vegetables, but actually, she realised she did.

What was some of the vegetables that Liz realise were in her food? Tell your screen.

That's right, there were mushrooms and peppers and tomatoes.

Some of the vegetables were hidden and some of them were in the sauce, but they all tasted delicious in their own way.

Now let's think about the different foods that we like to eat.

What is your favourite food? We eat lots of different things.

My favourite food is pizza.

Because it's a food I only eat sometimes as a treat and it tastes delicious.

Tell the screen your favourite food.

Wow, we all like different things, but we need to eat lots of variety in our diet and not the same thing all of the time.

But why do we need food? Well, we need to eat food so that we can grow, be strong and healthy.

Can you do that with me? We need food so we can grow, be strong and be healthy.

So, when do we eat our food? We eat at lots of different times in the day.

I start my day by eating a big bowl of breakfast so I have lots of energy for the day.

When do you eat? Tell your screen.

I could hear lots of you listing your meals like breakfast, lunch, dinner, or we call it tea in Wales.

And some snacks through the day, we eat lots of different times in the day.

We need a lot of variety in our diet, so that we can stay healthy.

That means we will grow and become strong, because we are eating lots of the right foods.

But if we don't eat lots of the right food or we eat too many things with sugar and fat in them, we might become unhealthy.

Which makes us more likely to become tired or sick.

We want to try and stay healthy.

But what does eating healthily mean? Well, it means that we need to eat lots of variety in our day.

We need to eat some fruit and vegetables to give us vitamins.

Some carbohydrates to give us energy.

Some protein to make a strong.

Some dairy to help our bones and teeth stay strong.

And then we can have some little treats, foods with high fat and sugar, but not too many, because that might make us feel unhealthy.

Let's look at each of those groups.

Carbohydrates are things that give us lots of energy so our action is going to be us running on the spot.

Can you show me carbohydrates? What foods can you see in the carbohydrate group? Pasta, bread, potatoes, rice, and carbohydrates give us energy.

Then we have fruit and fruit and vegetables.

And fruit and vegetables are important because they gives us lots of vitamins, they give us vitamins.

That means that they help look after our whole body.

What fruits and vegetables can you think of? Tell your screen.

Great, fruit and vegetables give us vitamins.

We also need to eat quite a lot of protein and protein keeps us strong, protein keeps us strong.

What protein can you think of? Tell your screen.

You might have thought of meat, fish, or eggs.

Some people, like me, are vegetarian and don't eat meat or fish, so I have to think of other ways to get my protein.

And there are protein in things like beans and nuts and some cheese too.

We need protein to keep us strong.

Now, dairy is also really helpful to our diets.

What foods can you see in the dairy group? Milk and cheese.

And dairy is important because it keeps our bones and teeth strong, everybody point to your teeth.

Dairy looks after our bones and teeth.

Some people don't eat dairy in their diets so they need to make sure they're looking after their bones and teeth in different ways.

And then there are foods which have got a lot sugar or fat in them.

These are foods that if we ate too much of them, they would be unhealthy.

If they have too much sugar, like chocolate and ice cream, then they will make our teeth rotten.

Or if they have too much fat in them, like chips and things that are deep fried, then they might mean that we put on too much weight or felt really sluggish.

So we have to be careful not to eat too many things with high levels of sugar or fat.

Now this is an example of a diet with lots of variety.

But it is not official diet advice and your grown-ups should always check the most up-to-date government advice on children's diet, if they want any information.

Now, here's a task for you.

I want you to pause the video and tell your screens whether each of these foods are health or unhealthy.

Pause the video now.

And let's go through them.

Unhealthy, the chips are unhealthy because they have lots of fat.

The banana is healthy, it gives us lots of vitamins.

The tangerine is healthy, fruit that gives us vitamins.

The rice is healthy, it's a carbohydrate that gives us energy.

The potatoes are healthy, they give us energy.

The carrots are healthy, they give us vitamins.

The chocolate is unhealthy, it's got lots of sugar and fat.

And the ice cream is unhealthy, we can have those things as a little treat.

Now that we know a bit more about being healthy, we're going to build a healthy meal.

And you can do this in a lunchbox or by writing it down.

I want you to think of a plate of food or a lunch which has each of the different food groups that you need.

Here is my plate of food.

I've chosen pasta as the carbohydrate to give us energy.

I've chosen tomatoes and spinach as the fruit and vegetable in our meal to give us vitamins.

I've chosen chicken for the protein.

To keep us strong.

Grated cheese for the dairy to look after our bones and teeth.

And afterwards I'm going to have a scoop of ice cream as my treat, for eating all of my healthy meal.

What will your meal look like? Pause the video here and tell your screen.

Great, now that you've got an idea, you can draw it or begin building your lunchbox.

If you'd like to, please ask your parent or carer to share your work on Instagram, Facebook or Twitter, tagging Oak National and #LearnwithOak.

Wow, I feel so much more knowledgeable about what to have for my lunch and I'm going to get started on cooking at that big bowl of pasta.

What will you have for your lunch today? I hope you enjoy it or if you've already eaten your lunch, maybe you can plan it for tomorrow.

Have a lovely day everybody and I'll see you soon, bye.