Lesson video

Hello, I'm Mr. Whitehead.

And welcome to our first lesson together in the healthy lifestyle, physical fitness and healthy eating unit.

I hope you're sitting comfortably 'cause we're in for a good lesson.

In this first lesson, we will be looking at the principles of healthy eating through the use of the Eatwell Guide.

At the end of this lesson, you will be able to know how to follow a balanced diet using the Eatwell Guide as well as healthy options that you can start using from today.

To effectively complete the lesson, you will need the following items. A piece of paper or a note pad, pen or pencil, most importantly, your brain, 'cause you will have to do a lot of thinking during this lesson.

I will now go through the agenda for this lesson.

First of all, we'll be looking at all seven sections of the Eatwell Guide, looking at what each section does to our body as well as healthy options that we can use.

Secondly, we'll be analysing one of my favourite meals.

You'll be offering suggestions on how I can improve it to ensure that I am eating a balanced diet.

Once we finish the lesson, you will take a quick exit quiz to test your knowledge to see what you have learned throughout this lesson.

To start with, I would like you to pause the slide and reflect on the following question.

What does healthy eating mean to you? Make a few notes on your piece of paper.

Resume the video when you have made a few notes.

Formerly known as that Eatwell Plate, the Eatwell Guide was introduced by the government in 1994 to help us eat a more balanced diet.

As you can see on the screen, it is a split into seven sections to guide us on how much of each food group we should eat each day.

Let's have a look at each section in more detail.

Fruits and vegetables should take up a high proportion of your diet.

The Eatwell diet suggests that we should aim for at least five fruits and vegetables per day.

A report in 2017 suggests that we should aim for 10.

Fruits and vegetables are a great source of vitamins, minerals and fibre.

Vitamins and minerals shore up bones, heal wounds and strengthen our immune system against infections and diseases.

Spinach and carrots are two of my favourite vegetables as they are high in vitamin A and vitamin K to make sure I have a balanced diet.

The second largest section of that Eatwell Guide is the starchy carbohydrates, which should make up just over 1/3 of what we eat.

Starchy carbohydrates such as rice, pasta and cereals are broken down by your body and turned into glucose.

Glucose is a long lasting source of energy for our bodies.

This is why it is important to eat breakfast in the morning to ensure that we have a long lasting energy throughout the day.

Healthy options include brown and whole meal options in terms of pasta, bread and rice.

I'd now like you to consider this statement and decide whether you think it is true or false.

Starchy carbohydrates should make up just over 1/2 of your diet.

Okay.

Pause the video until you have made your decision.

The answer is false.

Starchy carbohydrates should make up just over 1/3 of your diet.

Well done if you got that one right.

Okay, let's move on.

Unlike the fruit and veg and starchy carbohydrates section, dairy products should only take up a small part of our diet.

Dairy foods such as milk and cheese are a great source of protein and calcium.

Protein is crucial 'cause they are the building blocks for our body.

They make up your hair, nails, bones and muscles whilst calcium keeps your bones and teeth strong.

It is important that we seek healthier dairy products where possible whether that's through plant milks like coconut, of almond milk, or even just semi-skimmed or skimmed milk.

We can also seek for reduced fat cheese.

There are lots of dairy products that contain fats and sugars so it is important to check the packaging when we go to the supermarket.

Protein foods such as meat, fish and eggs, they're a crucial part for our diet to ensure that our organs operate effectively.

Protein also helps us to recover and repair when we get injured.

But all of those protein, these foods have vital vitamins and minerals and they have similar job to those that fruits and vegetables or minerals do.

It is recommended that we eat less red and processed meat which have links to health complications.

Red meat includes beef, lamb and pork and processed meat includes bacon, sausages and also pork.

It is also recommended that we eat two portions of fish weekly with one of them being an oily fish as it's really good for our skin.

An oily fish can be salmon, mackerel, sardines, and many others.

Have a think about this question.

Calcium is important to our diet.

Which of the foods are a great source of calcium? Cheese, chicken, milk and pork.

Now, there may be two correct answers for this question.

So read them carefully.

Okay.

Now take this opportunity to pause the video.

And once you've got an answer, resume the lesson and we'll carry on.

Welcome back.

Okay, have you thought about it? Okay, the correct answers are cheese and milk.

So cheese and milk are a great source of calcium whereas chicken and pork are a great source of protein.

Okay, let's move on.

The smallest section of the Eatwell Guide is unsaturated fats.

You can get these fats from a variety of foods and oils such as peanut butter and vegetable oil.

Ensure that these healthy fats are only eaten in moderation for a healthy, balanced diet.

These fats supplies our bodies with important energy to complete day-to-day activities.

There are plenty of healthier options we can use as part of the unsaturated fats.

For example, sunflower oil spread can be used to put on your toast.

And vegetable oil and coconut oil can be used to cook with.

Saturated fats and sugars such as biscuits, chocolate and cakes are not needed in our diet and do not add anything nutritionally.

We simply eat them for enjoyment.

Eating high proportions of them can increase a number of health issues including high cholesterol, heart disease and diabetes.

It is recommended that you eat less often in small amounts.

There is an increasing amounts of healthier options that we can choose from in the supermarkets.

For example, instead of milk chocolate, go for dark chocolate.

Dark chocolate acts as an antioxidant and can clear out parts of our body to make us have a healthy, balanced diet.

Fluids of vital to keeping our bodies working.

Our body is made up of nearly 60% of water.

This water is responsible for carrying nutrients and oxygen around our body.

Therefore it is highly recommended we should drink 30 minutes before a meal to aid digestion.

Also aim to drink two litres of fluid a day, mainly water, and avoid sugary drinks.

Now you know all about the Eatwell Guide, we are going to analyse one of my favourite meals.

So, one of my favourite meals.

First of all, as you can see in the image, you'll be able to see salmon cooked in coconut oil, lettuce, tomato, onions, cucumber and a glass of lemonade.

In a moment, you are going to pause the video and use your pen and paper to complete the following task.

Write down which section of the Eatwell Guide I managed to eat in this meal.

For example, lettuce is part of the fruits and vegetable section of the Eatwell Guide.

Pause now and resume when you are ready to continue.

Welcome back.

As we analyse my meal, please note down anything you may have missed.

So first of all, salmon is part of the protein section and salmon is an only fish.

So that is good for my skin.

Coconut oil is an unsaturated fat.

Lettuce, tomato, onions and cucumber are part of the fruit and veg section.

So I'm getting plenty of vitamins and minerals there.

And a glass of lemonade is part of the fluid section.

Now we know what I ate, your next task is to suggest what I could add to my meal to achieve a more balanced diet.

Now you need to pause the video and complete task two.

When you have made my meal more balanced, please press play and we can carry on with the lesson.

So, have you made my meal more balanced? Let's talk through it.

So, after reflection myself about my meal, I've realised I am missing some starchy carbohydrates.

So I'm going to add either brown pasta of brown rice.

I'm also missing a dairy product for my meal.

So I might add some low fat cheese, or if I wanted to, I could have a low fat yoghourt as a dessert to make my meal more balanced.

I'm also going to change the glass of lemonade for a glass of water because lemonade has a lot of sugar in it which we do not need.

It would be great if you could use all the information you have learned about the Eatwell Guide to advise your friends and family about how to eat a more balanced diet.

Anyway, all this talk about food is making me hungry.

I'm off to make a more balanced meal.

Thank you for being so engaged today.

I hope to see you soon.

Thank you.