Lesson video

Hello, I'm Mr. Donnelly.

I'm one of the design and technology teachers for Oak Academy.

This is the second lesson, and in this one we're going to decide what it is that we're going to make.

By the time you finish lesson one, you should be at a point now where you know who you're making for, what dietary needs they may have and which type of meal be it breakfast, lunch or dinner that you're designing.

This lesson, we're going to use that information from lesson one but we're actually going to pick the meal and make sure that we design something specific for our clients.

In this lesson, there are three things that we're going to do.

The first one is we're going to look at the nutrients that the body needs.

The second thing is we're going to plan what a specific client will need in their meal, because every client has got a specific need, therefore, the meal will be need to planned so it's just right.

And the third thing is we're going to decide on the dish that we will start to develop.

This is the bit that I find the most exciting, by the way.

There are two things that you need.

It's the same, pretty much for all my lessons.

Lots of opportunity in this one for you to jot down some notes.

So you're going to need some plain paper and a pencil or pen to write with.

As in every lesson, there are certain key words which are used quite regularly.

The better understanding we have at the start the easier it will be to access the whole lesson.

So the first word and term is an Eatwell guide.

This is a publication that you might've seen in school.

Then it shows a picture of a plate and the plate is split up into different proportions.

There was a picture of it in my lesson one.

And it gives you information to help plan a balanced meal.

The second term is food types.

If we're going to develop a dish we need to know how to categorise the food so that we can make a balanced meal.

And then the last is the function of ingredients.

Now, every ingredient is almost like a chemical and it plays a part in the way that the whole dish works and each ingredient has got a function.

So some are fats, some ar proteins and some are carbohydrates.

And if you can remember from lesson one, they're the macronutrients and within those micronutrients, so each food ingredient plays a part and it has a specific function based on its nutritional value.

My clients, as a quick recap is actually me.

And I think I said in lesson one I might not be looking as fresh faced as the people in my client profile, but I do enjoy running.

And I am going to use the Eatwell guide to be able to make sure that my meal is nicely balanced but I am going to add a few more carbohydrates to it because I'm designing it as a ready meal for running.

So a post-run meal so that my body can recharge and take on the carbohydrates from the dish.

Who might your client be? As a quick little recap, I've got some pictures of clients.

A little bit of information about them and then some questions to see what you learned from lesson one.

So, children between two and five, if you can remember they want small portions and they should have a variety of food to build good habits.

They've got small stomachs and to have a meal that contains a good source of calcium and a variety of foods is absolutely ideal.

I've got a question now.

So it is good to make meals for children that use lots of different food groups.

Do you think that's true or false? Hopefully you'll get this right.

Make a commitment, pick one, and we'll see what you think.

So, true, absolutely true.

Good eating habits will be formed if children enjoy a variety of different foods.

Now, sometimes it's not easy to get children to enjoy a variety of different foods.

You may even struggle yourself but the wider variety you take in the better the balance of nutrients there'll be.

Second person that you could have picked, some one between the ages of five and 12.

So children grow really quickly.

So they need lots of energy, good quality nutrition and carbohydrates.

Calcium and vitamin D should be included, especially calcium because that's really good for bone density then because children's bones are growing in such a lot, the right amount of calcium is absolutely crucial.

Pick the correct statement.

So I'll just read and then you can choose which one you think is correct.

So children need a low fat diet.

So, some fat is good for you and contains many nutrients and energy.

Eating the correct fat and right amount is what is important.

So you can read that one yourself as well.

The second statement, Fat is to be avoided as much as possible, whilst some people suggest that there are good fats, they are all high in calories and are best avoided.

So do you think that the top statements is correct, or the second statement? So read them again.

Choose the one you think.

Maybe even put your finger pointing at the ones that you'd not waiver to move.

Here we go.

You get it right? So the top one is correct.

Some fats is really good for you.

But you've got to make sure you eat the correct fat, which is unsaturated.

So it comes from nuts, seeds, oils and plants.

Saturated fat, that's really not good for you and that should be kept to a minimum.

But don't forget all fats is high in calories but there are actual benefits to having good fats.

Next one, teenagers, this may be it.

It says, a balanced diet with good high nutritional value and high protein and calcium is there to aid development.

So this should really important, growth spurts happen at this age.

You need carbohydrates and protein.

Iron and vitamin C are important.

And you might have picked up calcium and vitamin D.

They're pretty much important for all age groups.

And I said in lesson one, if it's difficult to get vitamin D because you might live in a place not so known for sunny climates then a supplement of vitamin D isn't a bad thing.

So pick a statement that you might to consider.

Calcium helps develop good bone density.

I'll read them quickly and you choose which one you think is right.

So I'm going to drink more milk to make sure I get enough calcium.

Or, milk is great, but as well as milk I'm going to eat leafy greens, sardines and meals with added calcium.

Now, the reason sardines are there is because sardine bones are any bones really, that are really small within fish.

You actually eat the bones within the sardine.

So if you've never had a sardine, I'd encourage you to try one.

I think they'll all especially toasted.

Put on some bread, with some garlic and chopped tomatoes, absolutely fantastic.

But that aside, which one do you think? I might have given you a clue.

So the green one or the purple one? Choose one, point your finger.

I think might help with the sardines, but the purple one.

There is nothing wrong in drinking milk, but if you can get your calcium from a variety of sources not only is it a little bit more interesting it will fill you up because it's part of a meal.

And that very diets is really good for you.

Next one, adults.

So this is related to my client.

They need a balanced diet based upon the Eatwell plate, calcium, iron, vitamin D are important.

So calories, they should be matched to specific needs.

So I've stopped growing, I don't grow any taller.

So I need to make sure that unless I'm doing something specific for a day, I maintain the calorie intake.

So if I was going to go for a run, I might increase my carbohydrates.

If I was going to go to the gym, I might increase protein.

If I was having a quiet day, I might cut down on carbohydrate because I don't need that increase in energy.

So adults should base their meal upon what it is that they're doing.

So, meat is the best source of protein.

What do you think? You think it's true or false? There's no doubt that meat is a good source of protein.

So I'll see what you think.

It's false.

So whilst meat is good, it's not the only source of protein then if you don't eat meat, that is absolutely fine.

You can still get the protein that you need to be able to grow and develop.

So from the statement below, it says, Meat is a good source of protein.

Would be wrong to suggest it's the best.

There are lots of other ways to get good protein.

So fish, nuts and seeds and beans, that's an ideal way.

I think a great meal that I enjoy is a leafy green salad with loads of spinach, broccoli, sardines, toasted pine nuts and some chopped avocado.

That would be a great meal, full of good fats and all the micro and macro nutrients necessary.

Next client, so an adult that is elderly.

So elderly adults, they want a balanced diet.

They're not growing either.

Less saturated fat is really good for their heart.

And it says that they need vitamin B12.

That's really good for energy.

And vitamin A that's good for eyesight.

So on here, I've got a list of ingredients and they all contain fats.

And I'd like you to pick whether you think that they contain a saturated fat or unsaturated fats.

So avocados, olive oil, peanuts, vegetable oils, oily fish, nuts and seeds.

So do you think they contain saturated fats or unsaturated fats? Pick now.

It is, unsaturated fats.

So I hope you got that right, because those ingredients are the ones that we should be eating.

They're really good for you and extremely tasty.

Now, for my meal, I'm going to make an evening meal.

That's going to be a ready meal.

So it's something you could make one day, put in the fridge and reheat.

And I'd recommend you reheat it within three days just to make sure that everything is within date.

If you leave it over that time you risk the development of bacteria.

And also because we're using fresh ingredients, the vegetables will start to wilt a little bit and not be quite as crispy and crunchy when we cook them.

So you could prepare it one day, eat within three days as long as it's kept in a fridge that's at the correct temperature and the dish you keep it in is sealed correctly.

So it's going to be a meal for an adult and it's going to be one that will be on a day of exercise.

So a post-run meal for me, that's what I'm thinking developing.

I'm going to use the Eatwell guide, I've mentioned this before.

I'm going to try to make sure that I use something from each segment in the correct proportions for my specific meal to make sure that mine is perfectly balanced.

So to start with, and this will be a good starting point for you as well.

Maybe start to jot down on your sheet of paper, examples of ingredients you like from the different segments.

So I love fruits and vegetables.

Vegetables may be more than fruits, especially in a meal, but between meals and fruit is great.

So I put asparagus, onions and garlic, different types of spices.

So on there you can see I've got peppers, ginger, chilies, and limes.

I use those quite a lot in the cooking that I do at home.

There's lots of spices, green veg and some tomatoes.

The next thing is I really enjoy steak, chicken and nuts.

I don't drink much milk.

I've no intolerance to dairy but milk is not something that I drink particularly much of.

So I've going to put coconut milk, which I do enjoy to drink and olive oil is a place where I might get some of my good fat from.

And then my carbohydrates, they're mostly made up from potatoes and rice and pasta.

One of my favourite countries that I've been to on holiday was Thailand.

And I really enjoy Thai food because it's spicy, really fragrant.

And you can put lots of different vegetables and different proteins and the spices are absolutely fantastic with the coconut.

So I'm going to make a Thai dish, but is going to be a Thai dish with a slight twist because I'm going to make sure that it's got the right amount of carbohydrates added in for me.

On this slide, this is just to remind you that we are making a ready meal is not going to be something that you necessarily serve up and eat straight away, even though you could and then save some for later.

So this is just a comparison between cooking at home in a microwave from a ready meal.

So just reheating or making it in a normal kitchen and serving it up.

I've got four pictures, and I'll just mentioned a couple of things about each one.

So if you buy a ready meal, one advantage is, you know exactly what's in the meal.

That little picture at the bottom left, it shows you how much energy is in that meal.

So if you're trying to make sure you stick to a certain amount of calories, then looking at the white box that tells you how many calories are in a portion.

Next, they use a colour code based on the traffic light system.

So green means it's good for go and a low in that particular type.

So, low fat and low in saturated fats.

Sugars might be high if it's red.

If it's umber, then you need to make sure that you eat that meal with care.

So if you were buying something from a supermarket and many of your foods had the red colour on, it means that your not eating a balanced diet.

You've got too much of either fat, salt, or sugar.

So make sure you try to buy as many things that are green and that the calorie content is correct for what you're going to do that day.

The next picture is a microscopic view of some bacteria.

Now, if you buy a ready meal, the chances are, I hope that it were made in a factory which is certified, and then health inspections done, and everything is in place and risk assessed to make sure that cross-contamination and bacteria is kept to a minimum.

So if you buy a ready meal, there are certain things in place that are controlled that might not be the case at your home kitchen.

Washing your hands is really important.

You do have control over that if you make something at home but the cleanliness in a food production factory is so high that there is an advantage to making sure that your ready meal that you buy is going to last until the dates on the package.

Quite often, you'll see on a package that it will say, "packaged in a protective atmosphere." Now quite often within a package they contain carbon dioxide.

So if we make a meal at home and we package something the mixture of air and gas that's within that package is just from the atmosphere and oxygen will be present.

And that can actually help food develop bacteria and decay a little faster.

If you have it in a package full of inert gas or carbon dioxide, that actually slows down the way that the food would decompose and they can last a bit longer.

So that protective environment that the food is in if you buy it, that's actually really good for making a package meal, recount, replicate that at home.

So make sure that you eat whatever you've made within three days if it's stored in the correct place.

I'll put a picture of a sponge, just because if you cook at home and quite often, you could end up with the same cloth or sponge hanging around for a little bit too long.

You might think you're cleaning down a work surface but in actual fact, you could just be spreading bacteria around your food preparation area.

So if you're going to cook at home, make sure you follow tight guidelines of washing hands, anti-bac areas that you're going to be cleaning with.

Don't mix up chopping boards that have been used for either raw meat and different ingredients.

You really ensure that what you make has been done correctly.

Whereas if you buy a ready meal, the chances are, I hope, that all those things have been done.

This is a bought ready meal and I'm going to let you have a little think.

So you might've seen the image which is just underneath my little video and that's an aisle from a supermarket.

And that's what the ready meals look like.

There's one that I bought and it cost me four pounds and it had two portions.

Now, when I price up the difference between four pounds and the one that I actually made the four pound one comes in at really good value.

Two pounds per portion.

You can't beat that when you come to make it yourself but I want you to think of, can you think of any advantages to making the dish at home? So it is going to cost you more money to make it at home.

The bought one, there's no doubt is cheaper.

It takes four minutes in the microwave.

It costs four pounds, but can you think of any advantages to making the dish at home? So pause the video, write them down on the sheets of paper.

We'll see what you think.

So when you look at what I've bought there compared to what I bought as the ready meal, my list of ingredients actually cost at 14 pounds.

So I went to the supermarket about all the things that I have in that photograph there.

And it cost me 14 pounds to make four portions of my Thai meal.

If I wanted to make four portions, but buy them as a ready meal, it would cost me eight pounds.

So, which would you rather eat? For me, there's absolutely no comparison.

I think the photograph of the ingredients I bought, I think that just makes me excited looking at those.

I think it's so nutritious and healthy looking that the bought one, even though it contains really good quality ingredients I just prefer the vibrant colours and the freshness of the look of the things in the picture that I bought.

So that would be my view.

The bought one, it was really tasty but there are certain things that you can do to a homemade meal just to make it personal to you.

So, which would you rather eat? So pause the video and have a think.

I'd like you now to use slides six to 10, to plan the type of meal that your client needs.

Select ingredients and the food from the Eatwell guide then investigate the meal that matches the ingredients you've selected.

So this is exactly the same process that I've been through and talked through with you.

So pause the video and take part in that task yourself so that you know who you're making the meal for and what the dish will be.

Now, you might've picked up that mind actually going to be a Thai curry with a twist.

So the twist is I'm actually going to change the recipe and make it personal to me.

So, I quite like adding carbohydrates to dishes.

There's a Thai dish that I like called Massaman curry, and that's got potatoes in.

You may think that's unusual for curry, but if you can have the opportunity to try one then I hope you'll like it as much as me.

I'm going to add up all of these ingredients so I hope you can see them.

I'm going to make sure that it's got added nutrients, fresh vegetables.

I'm going to use chicken.

I might put nuts and potatoes.

And I'm not quite decided yet, but I'm definitely going to increase the things I like and add those to my dish.

It's important now that you've worked out what the dish is and who you're making it for that we just revisit the key words.

Lesson three, I'm actually going to cook it.

And I hope that you're able to join in and make your meal as well.

So we'll quickly just go through the keywords now so that you're all set up for getting your ingredients to join in with lesson three.

So the first one was Eatwell guide.

I've used this quite a lot, and it's the picture of a plate that splits up into different proportions so you know what ingredients to eat in what proportion over a meal or a few days.

You would be able to follow the Eatwell guide for every meal.

But it is just a guide, but it helps make sure that the meal is balanced.

A food type, that's a term used to be able to put an ingredient into a category.

And if you understand, it means that you can make a balanced dish.

The last one is function of ingredients, and this refers to the purpose of each ingredients based upon its nutritional value.

I hope you really enjoyed the lesson, I have.

I'm excited that I've got my ingredients and room to work out exactly how to make my meal.

And then I hope you join me in lesson three where we'll be able to cook along and make the dish that you've decided to do as well.