Lesson video

Hello, I'm Mr. Ballam.

Thanks very much for choosing this lesson today.

This is all around healthy snack swaps.

So let's get started.

So what are we going to learn? What are we gonna be able to do by the end of the lesson? Well, you'll be able to make healthy snack and drink choices and swaps.

And there are some key words which I want to go through now, which we're going to look at in the lesson.

And the first one is snack, and these are the food that you might be eaten between meals.

The second one is drink, and this is a liquid that is swallowed such as water or milk.

And the last one is swaps, and this is about exchanging one thing for another.

So let's get started with the first part of the lesson which is all around healthier snacks.

So this is the Eatwell Guide, and I'm sure many of you have seen it already, and it shows the proportions and types of foods that we need to have to be healthy.

And we need to eat food to each of the main food groups.

Can you see them on the screen? They're the largest groups.

There's the green, the yellow, the pinky, and also the blue group as well.

We'll go through these in more detail in the moment.

And the Eatwell Guide shows us all the food that we should have.

That includes the meals and snacks if we eat them.

So let's do what Alex says and find out a bit more about snacks.

Sometimes we eat between meals and these are called snacks.

And sometimes we have a snack because we're hungry, or sometimes it might even be because we're bored.

And if we do eat between meals, we need to make sure we choose the right type of snacks.

But also we need to be careful that we don't eat too many snacks between meals too.

So let's see what these two pupils are saying to each other.

So Sam saying, "Is it right that all snacks are unhealthy?" What do you think? "No, not all snacks.

We can use the Eatwell Guide to help us choose healthier snacks." "So we can choose snacks from each of the biggest four food groups." "Yes, that's right!" Well, brilliant.

That makes sense, doesn't it? Yes, that's right.

Well that makes sense, doesn't it? So we can use the Eatwell Guide to pick healthier snacks.

So a quick check for understanding.

True or false? The Eatwell Guide can help us choose healthier meals, but not snacks.

Yes, that's false, isn't it? And why is that? Well, the Eatwell Guide can help us choose healthier meals and snacks.

It shows the proportions and types of foods that we need to be healthy.

Well done.

This is the first food group, the fruits and vegetables food group.

Now, what sort of snacks could we have from this food group, do you think? Hmm, can you tell me some? I think there's quite a few on the screen here, aren't there? Let's have a look at some examples together, shall we? Well, we could have a banana, an apple or a kiwi fruit.

They would all be quite good healthy snacks, wouldn't they? Or perhaps I could have carrots and cucumber sticks with some hummus.

Hmm, that that'll be delicious.

Or what about some chopped pineapple? Oh, I love chopped pineapple.

I like it fresh, but I also have it canned too.

And how about this food group? This is the potatoes, bread, rice, pasta, and other starchy carbohydrates food group.

What sort of snacks could we get from this one, do you think? Hmm.

It's a bit more tricky, this one, isn't it? But we can have things like a plain or a fruit scone, for example, or perhaps some malt or some fruit loaf, or how about some homemade popcorn? That would be fun to make and fun to eat too.

So there are different snacks that we could choose from these two food groups from the Eatwell Guide.

Let's look at some more food groups, shall we? So this is the beans, pulses, fish, eggs, meats, and other proteins food group.

So what sort of snacks could we have from this group, do you think? Well, we can have a small handful of mixed nuts, for example.

Obviously we need to make sure that nobody has an allergy to nuts.

We could have a boiled egg, or perhaps it could be some hummus, which is made from chickpeas on some crackers.

They would be really nice, tasty snacks, wouldn't they? And how about this food group, the dairy and alternatives? What sort of snacks could I have here? Yes, that's right, I could have a crispbread with some soft cheese spread on top.

Or how about a yoghourt or a fromage frais? Oh, they'd be delicious.

Or how about some reduced fat cheese and some crackers? That would be a nice tasty snack, wouldn't it? So we've just looked at the four biggest food groups from the Eatwell Guide, and we can see there are lots of delicious snacks that we could have.

But outside the main five food groups in the Eatwell Guide, there is another small group of foods, and these are foods high in fat, salt, and sugars, and these are not needed in the diet.

And if we do have them, we should have 'em less often and in small amounts.

So can you see them on the screen? Yes, that's where they are.

And you can see there are lots of different foods.

So things like chocolate, crisp sweets and ice cream, for example.

Often these are eaten as snacks between meals, but we can make snack swaps for better healthy eating, and we can choose snacks from the biggest four food groups instead.

Plus, we can also choose foods which are lower in fat, salt and sugars.

So here's a quick check for you.

So snack swaps can be A, B, or C? Yes, that's right.

It's C.

So snack swaps can be made for better healthy eating.

Well done if you got that correct.

So making smart swaps helps us better follow the Eatwell Guide.

And smart swaps can include the following: So instead of sweets, I could swap that and have hmm, some really tasty sweet fruit instead like a satsuma.

Or instead of a cake, I could swap that and have some delicious fruit loaf.

Hmm, I love it when it just comes out the oven, really tasty.

Or instead of some crisps from a bag, I could actually make some homemade crisps instead.

And it's where I slice the potato, use a little bit of spray oil and bake them in the oven or the air fryer.

So these are all healthier smart snacks swaps.

Let's look at some more examples, shall we? So salted peanuts, I can change those and have some unsorted nuts instead, maybe some mixed nuts, different types.

Or instead of ice cream, I could have some sugar free jelly, ooh, maybe with some fruit too.

And rather than a biscuit, I could change that and have some cracker with some cheese on top.

So again, these are different types of smart snack swaps that I could make.

So having less foods that contain foods high in fat, salt and sugars and more foods from the Eatwell Guide itself.

So let's have a task all around healthier snacks.

So Jacob has created a snack chart for the school week.

And what I want you to do is I want you to suggest smart snack swaps that Jacob can make.

So for example, on Monday he snack his crisps, but he could swap that to, what do you think? And I want you to give different examples of different snacks he could swap to throughout the week.

So good luck to you.

Think about what we've learned so far, pause the video and we'll come back and see how you've got on very soon.

Okay, so how do you get on? Is Jake having some good smart snack swaps? Let's find out, shall we? Well, I've got some examples to show you, but I'm sure you've come up with some brilliant ideas too.

So rather than crisps on a Monday, he could have homemade baked crisps like I've described to you.

I bet they would be delicious, wouldn't they? Or perhaps he could make some homemade nachos, they'd be lovely too.

Or maybe even popcorn.

And how about the Tuesday? So rather than sweets, he's gonna have canned peaches in juice.

Hmm, they'd be delicious.

Or how about on Wednesday? Rather than a slice of cake, he can have a slice of fruit loaf.

Delicious, remember I love it hot, just out of the oven.

And Thursday, instead of biscuits, he could have the rice cake with some humus on top.

I do like humus and rice cakes, oh, they're lovely and crunchy too.

And on Friday instead of ice cream, he's gonna have a sugar free jelly with lots of fruit too.

So you can see here that we've managed to swap Jacob's snacks throughout the week, so he is eating much more healthily and he's having foods from the four biggest food groups.

Brilliant work, well done to you.

So now we're gonna move on to the second part of the lesson, which is all around healthier drinks.

So we all need to drink plenty to stay healthy and we need to drink plenty when it's hot or when we've been active too.

And the Eatwell Guide shows that we should have between six and eight drinks every day.

It shows us that water, lower fat milk and sugar free drinks all count.

So here's the Eatwell Guide, and just in the corner there you can see there's the glass and it's showing us to have six to eight drinks a day.

Do you get six to eight drinks a day? I'm sure many of you do.

So there are lots of different drinks that we can have.

So things like water for example, or fruit juices or perhaps a smoothie made with fruit, or different types of milk, or perhaps a tea or a coffee.

These are all different drinks that we might have in a day.

And plant-based drinks also count, for example, things like oat drink with added calcium.

And there are other drinks as well that we could have.

So things like a sugar free drink, this is a sugar free cola, or a milkshake, or perhaps a hot chocolate, or a sugary drink.

These are all other types of drinks that we might have.

But we need to be careful because the milkshake and the hot chocolate has added sugar.

So how many drinks should we have each day, A, B, C, or D? Yes, that's right, it's C, isn't it? We should have six to eight drinks every day.

Well done.

So we've looked at the different types of drinks that we might have in a day, but the amounts we have of different drinks is important.

So water, we should have plenty.

And as Jacob is saying here, "Water is a great choice.

' Also, we can have milk and we should have milk regularly in a day.

And why should we have milk or a plant-based alternative? Well, milk helps to build strong bones and teeth.

So it's really important that we have some.

And as I've mentioned, dairy-free alternatives count too.

We can also have some juice or a smoothie in a day as well.

They look lovely, don't they? And the smoothie is made from fruit, and we should have these only once a day.

And it's really important we don't have more than 150 millilitres of a fruit juice or a smoothie a day.

And why is this? Well, this is because they contain sugars which can be harmful to our teeth.

We could also have other drinks like sugar-free drinks, and we can have these just sometimes.

We can also have tea and coffee sometimes, and we should have these in small amounts.

And it's important that we don't put sugar in our tea or coffee.

So let's look back at the Eatwell Guide.

And do you remember outside the main food groups, there's a small group of foods and these foods are high in fat, salt and sugars and they're not needed in our diet.

And in this group there are some drinks such as sugary drinks and thick milkshakes.

And if we do have any of these, we should have them less often and in small amounts.

So if we do have these types of drinks, why should we have them less often and in small amounts? Well, drinks that contain sugars can be harmful for your teeth if you have them every day, so they're best to be avoided.

And remember, water is a great choice.

So let's have a quick check, shall we? So which drink should we have plenty of, A, B, or C? Yes, that's right, it's B, isn't it? Water, we should have plenty of water.

Brilliant work, well done.

So when we're thinking about healthier drinks, we need to think about water, and we should have plenty of water.

We should have milk regularly, and that's whether it's dairy milk or a plant-based alternative.

We should have a juice or a smoothie, but only once a day as well.

So these are our healthier drinks.

So these are great drinks to have in a day, but we can also make drink swaps for health too.

So for example, if we're having milkshake, we could change that and have a fruit smoothie instead.

Or perhaps if we've got a sugary drink, we can change that and have a sugar-free cola instead.

So we can make those simple swaps for health.

Or if you've got a regular hot chocolate and this one's got marshmallows on top, we can swap that for a reduced sugar hot chocolate.

So these are healthier swaps that we can make and they're really easy to do as well.

So a quick check.

We can have healthier drinks by making swaps.

Is that true or false? Yes, that's true, isn't it? And why is that? Well, we can have healthier drinks by making swaps such as having a sugar-free cola rather than a sugary drink.

Brilliant.

Well done.

So here's your next task, and I want you to look at the drink diaries by these three children for one day.

I want you to think about what are they doing well and how could they improve? What healthier drink swaps could they make? So Aisha is saying, "I had five waters, a juice and a milk." Izzy is saying, "I had three sugary colas, a milkshake, and three glasses of orange juice." And lastly, Alex is saying, "I had a tea with sugar, two waters and apple juice and a regular hot chocolate." So have a think about what each of these three children are doing well and what could they improve.

And also think about what healthier drink swaps they could make.

So good luck to you.

Remember to pause the video and we'll come back very soon to see how you've got on.

Okay, so how did you get on? Well, let's have a look at each of the three children in turn, shall we? So this is the first one, Aisha, and she had five waters, a juice and a milk.

So what's going well for her? Well, first of all, she had seven drinks.

That's brilliant, isn't it? Do you remember? We should have six to eight drinks every day.

So she's doing well there.

And she had plenty of water too.

She had five waters in the day, and she had one juice in the day too.

So she did really well and I think she should keep that going.

Well, how about any improvements or swaps that she could make? Well, she actually did really well, and my only advice to her would be that if it is hot or she's been active, she should drink more.

Well, brilliant work.

How about the next one? So Izzy, do you remember? She had three sugary colas, a milkshake, and three glasses of orange juice.

So what's going well for her? Well, Izzy had seven drinks, and remember we were meant to have between six and eight drinks a day, but unfortunately they weren't the right type of drink or in the right amounts either.

So although she did well having seven, they weren't the right types of drinks.

So let's look at where she could improve or make swaps.

Well, she should definitely have more water.

Do you remember? We should drink plenty of water every day.

And she'd only have one fruit juice a day, she had three.

Plus she could swap to a smoothie from a milkshake.

And lastly, she could go for sugar-free drinks too.

So these are different ways that Izzy could improve and have healthier drinks in a day.

Brilliant, well done.

And lastly, here's Alex.

Do you remember? He had a tea with sugar, Two waters, an apple juice, and a regular hot chocolate.

So what's going well for Alex? Well, Alex had some water and also he just had one juice, which is great, but I think he needs to make some improvements, don't you? Well, Alex only had five drinks, so he needs to drink more.

Do you remember? We need to have six to eight drinks every day.

He should also have his tea sugar free.

And lastly, he should swap to reduce sugar hot chocolate.

Well, brilliant work everybody, I bet you've got some of those as well.

I think you've done fantastically today.

Congratulations.

Well, I really hope you've enjoyed the lesson today, learning about healthier snack swaps.

We've learned so much, haven't we? We've learned that the Eatwell Guide shows the proportions and types of foods that we need to eat to be healthy.

And also we've learned that we can use the Eatwell Guide to help us choose healthier snacks too.

And snack swaps can be made for better healthy eating, and we can choose snacks from the biggest four Eatwell Guide food groups.

And lastly, we can make drink swaps for health too, such as choosing water or milk or having sugar free versions.

Well, I hope you really enjoyed today's lesson, all learning about healthier snack swaps, about healthier snacks and healthier drinks.

And hope you remember this when you are choosing your snacks and drinks next time.

And I hope you come back very soon for another cooking and nutrition lesson with me.

Thanks a lot.

Bye.