Lesson video

Hello, I'm Mr. Baum.

Thanks for choosing this lesson.

This lesson is all about eat well every day.

Let's get started.

So what are you going to learn by going through this lesson? Well, you'll be able to suggest improvements for meals, with reasons for your choices.

And we're going to be covering these three key words in the lesson.

The first one is diet.

And this is all the food and drink we consume.

The second one is healthy, which is about being fit and well and good for your health.

And lastly, the word allergy.

And this is a bad reaction to certain food or drinks.

Okay, so let's get started with the first part of the lesson, which is all around eating for health.

So when we're planning to cook and eat, we should consider lots of different factors.

Here's just some.

The first one is we should think about healthy eating.

Here, for example, you can see the Eatwell Guide.

We should also think about the needs of the people plus the occasion.

So here's the Eatwell Guide, and it shows us the proportions and types of foods that we need to eat to be healthy.

And it has five main food groups.

Can you see them on the screen? They're the main colours.

I'm sure you've seen this before.

And we need to eat food from each of these five food groups.

And the Eatwell Guide is for everyone.

So let's have a quick check, shall we? So what does the Eatwell Guide show, A, B, or C? Yes, that's right.

It's C, isn't it? The types of foods we need to be healthy.

Well done.

So to be healthy, we should eat at least five a day.

Can you see the fruits and vegetables in the food group? How many can you name? There's quite a few, isn't there? So we need to eat at least five a day, plus we need to eat foods from this group at each mealtime.

So which foods are in this food group? Have a close look at the screen.

What can you see? Yes, there's things like potatoes, bread, rice, and pasta, and breakfast cereals too.

So we need some of these foods at each mealtime.

And we need some of these foods every day too.

What foods can you see here? Or there's lots of different types of foods aren't there? There's things like beans, pulses, things like fish, eggs, and meat.

So we just need some of these each day.

What else do we need to be healthy? But we also need some foods from this food group, the dairy and alternatives group.

So what foods can you name here? Yes, I'm sure some of you have said things like milk, for example, or yoghourt or cheese.

And you can use dairy alternatives as well, things like soya drink.

And for oils and spreads, we should eat these only in small amounts.

So that's the five main food groups from the Eatwell Guide.

So which food group provides us with our five a day? Is it A, B, or C? Yes, that's right.

It's B, isn't it? It's the fruit and vegetables group.

Well done.

Also to be healthy, we should eat foods that are high in fat, salt, and sugars less often and in small amounts.

You can see them highlighted on the screen here.

They're outside the main five food groups, so we don't really need them in the diet.

And these include foods like biscuit and cakes or ice cream, for example, or perhaps chocolates and sweets and crisps too.

So let's have a quick check.

True or false, if we eat foods high in fat, salt, and sugars, we should have them less often.

Yes, that's true, isn't it? And why is that? Well, these types of foods are not needed in diet, and if we do eat them, we should have them less often and in small amounts.

Brilliant work.

Well done.

So we should also consider the needs of different people.

So for example, it might be someone like Alex.

And Alex is saying, me and my brother are vegetarians, so we do not eat meat or fish.

Or perhaps Lucas, I don't like cabbage or peas.

Or how about Aisha? And she's saying her family has halal chicken.

Or perhaps it might be Sofia where she's saying I can't eat peanuts as I had a bad reaction.

So these are the needs of different people.

So when we're cooking for them, we need to think about their needs.

We also need to think about the occasion.

So perhaps it's something every day.

And that might be things like breakfast, lunch, or an evening meal.

Or it could be a celebration, a special occasion perhaps.

Or it might be a religious festival too.

So we often eat different types of foods on different occasions.

So we need to think about when we're planning to cook and eat about the occasion we're cooking for.

So let's have a quick task, shall we? So I want you to help Laura and Jacob with their planning and think about healthy eating, the needs of people, and the occasion.

Let's find out more, shall we? So Laura here is saying, my friend Alex is having lunch with me, and he is a vegetarian.

What could I cook? Hmm, have a think about that one.

Or how about Jacob? What's he saying? But he's saying, my friends are coming to my birthday party.

What do I need to think about? Hmm, well, good luck to you.

Think about the different healthy eating, the needs of people, and the occasion.

Pause the video and we'll come back to see how you've got on.

Good luck to you.

Okay, brilliant work.

Let's look at the first one, shall we? So we're helping Laura with her planning here, and we needed to think about healthy eating, the needs of people, and the occasion.

So she was thinking about her friend Alex having lunch.

And he's a vegetarian, so what could she cook? So we need to think about things like it should include fruits and vegetables to be healthy.

It should also have things like potatoes, bread, pasta, or rice.

Do you remember? We should have these with every meal.

Also, because Alex is a vegetarian, he doesn't eat meat or fish.

But it could have things like beans, pulses, or eggs.

Laura could also include things like dairy and alternatives, so things like yoghourt or cheese.

And as it's lunchtime, perhaps she could make something like an an egg salad wrap with some grapes and a yoghourt.

Hmm, that sounds great, doesn't it? So well done, Laura.

And that's just one example.

I bet you had some great ideas too.

So now let's have a look at Jacob.

So Jacob's having friends coming to his birthday party.

So what does he need to think about? Think about healthy eating, the needs of people, and also the occasion.

What did you come up with? Let's look at some examples, shall we? So the first thing it might be, are there any foods that his friends can't eat? So what might they be? Or there might be things like they might have an allergy, for example, to different foods.

So he needs to know, or perhaps he's thinking about foods that's easy to eat, like on a buffet, for example.

And also for health, it needs to include fruits and vegetables too, and some potatoes, bread, pasta or rice.

It should also include things like beans, fish, eggs, and milk, and also some dairy and alternatives.

So these are all sorts of things that Jacob needs to think about when he's planning his birthday party for his friends.

Brilliant work.

Well done to you.

I'm sure you've come up with lots of great ideas too.

So now let's move on to the second part of the lesson, which is around food allergy.

Now, some people have a bad reaction to certain food and drinks, and this is known as a food allergy.

And when the body reacts badly to a food, it can be from mild to severe.

So it's really important if you have a food allergy, you let people know.

So true or false, a food allergy is a bad reaction to a food or drink.

Yes, that's right.

It's true, isn't it? And why is that? Well, a food allergy is a bad reaction to a food or drink.

It can be from mild to severe.

Great work.

So some people have allergies to different types of foods, and it might include things like this.

So for example, it might be milk or peanuts, or perhaps flour made from wheat, or perhaps mustard too.

And then we also need to think about foods made from these ingredients.

So for example, cheese, because cheese is made from milk.

So somebody with an allergy to milk may not be able to eat cheese.

Or perhaps it's bread, cakes, cookies, and breadcrumbs being made from flour.

So we need to be careful if someone has an allergy to flour made from wheat.

Also, people might have an allergy to eggs, or perhaps fish, seafood like prawns and celery.

And again, we need to think about dishes which are made from these types of foods.

So for example, eggs are in things like omelettes, quiches, and cakes.

So we always need to be careful and think about food allergy.

So which of these foods here are more likely to cause a food allergy? A, B, C.

Yes, that's right.

It's eggs, isn't it? Anything else? Brilliant work.

Yes, C as well.

Peanuts.

Yes, people are more likely to have a food allergy to eggs and peanuts.

Great work.

So when we're planning to cook, we can check for foods that might cause a food allergy.

So one thing we could use are food labels.

And you can see one on the screen, and you can see it says that the food allergy is in bold in the ingredient list.

So this one is showing us that it has wheat flour, it has milk, and celery.

So if you have an allergy to any of these, it needs to be avoided.

So we need to make sure we read the food labels carefully.

And when food is sold loose and there aren't any food labels, we need to check as well.

We need to ask questions.

Also, when we're eating out, we need to check for foods that might cause a food allergy.

So for example, we might be in a restaurant or we might have some takeaway food, so we need to check the menu.

That's really important to see what ingredients are used.

And if in doubt, ask questions.

Also, if you're on a buffet looking at the different types of foods, hopefully there might be some food labels near the foods indicating whether there might be a food that causes a food allergy.

So always though, we need to make sure that we check and we ask questions.

We also need to be careful when we're cooking to make sure that foods that cause a food allergy are not included by mistake.

So for example, ask questions.

So Izzy, do you have any allergies? That's a good way to check, isn't it? We also need to make sure that we keep food separate.

We also need to be careful not to mix foods that cause a food allergy with other foods when you cook.

So true or false, if in doubt, we should always ask if a food might contain a food that causes a food allergy.

Yes, that's true, isn't it? And why is that? A food allergy can be severe, so we should always check if a food is suitable to eat.

Well done.

So I've got a task for you here, and I want you to look at this menu of light bites, main meals, and desserts.

And I want you to highlight the dishes that might cause a food allergy.

So think about the foods that cause the food allergy.

So good luck to you.

And remember, some dishes are made of a mixture of different foods so you need to be really careful.

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

Good luck to you.

So how did you get on? I bet you did brilliantly, didn't you? So let's go through and highlight the dishes that might cause a food allergy.

I'm gonna tick them.

So the first one in the light bites could be the celery in the soup.

The next could be the egg in the egg salad.

Anything else in that one? No, but look at the cheese, the cheese in the main meal and the omelette.

That could be a food allergy.

And also the omelette.

Did you remember? It's made from eggs.

Anything else? Yes, that's right, the salmon.

It's a fish, so that might be an allergy too.

And lastly, the bun, which is bread, which is made from wheat flour.

Brilliant work so far.

How about desserts? Well, yes, yoghourt.

And that could be yoghourt that's made from milk, for example.

So that could be a food allergy.

Also cookies because they're made from flour and could contain egg as well.

And lastly, yes, cheese, because it's made from milk.

Anything else? Yes, the biscuits, because they're made from flour.

Brilliant work.

And you can see here just from this small menu how many foods might cause a food allergy.

So we always need to be careful, and if in doubt, ask questions too.

So now let's move on to the third part of the lesson, which is all around improving meals.

So we can use the Eatwell guide to help us make improvements to our diet.

And we can use the Eatwell guide to help us plan healthy meals and snacks for a day or more.

And every day, we can check that we've had the right types of foods in the right amounts.

And remember, we also need six to eight drinks a day.

So quick check, so how can the Eatwell Guide help us to check our meals? A, B, or C? Yes, that's right.

It's A, isn't it? It can check that we have the right foods in the right amounts.

Brilliant work.

So we can use the Eatwell Guide to check each meal.

And healthy meals include a mix of the following.

So they include lots of fruit and vegetables.

They contain lots of foods like potatoes, bread, pasta, or rice.

They also include some beans, pulses, fish, eggs or meat, some dairy and alternatives, and the little oil or spreads too.

And we don't have to eat all the food groups at the same mealtime, just over a day or more.

So we can get all the food groups through different meals in a day.

Is this a healthy meal, do you think? Look at the photograph.

I wonder what it is.

Well, it's toast with some spread, some fruit, yoghourt, and a juice.

Hmm.

So here are all the things that make up healthy meals.

Could this meal be better, do you think? Let's have a look together, shall we? Well, includes fruit and vegetables because it's got fruit and a juice.

It also includes bread, the toast.

But it doesn't have any beans, pulses, fish, eggs, or meat.

It does include dairy or alternatives.

And also, it does include a little bit of oil or spreads, because the spread is on top of the toast.

So this one's done well, hasn't it? It's got most of the food groups.

How about this one as an example? Is this a healthy meal? This is fried eggs on toast.

So here are the food groups that we need throughout the day.

And could this meal be better, do you think? Let's have a check, shall we? Well, it hasn't got any fruits and vegetables, so that's not very good is it? It has got some bread in it, the toast, so that's quite good.

It also includes eggs in the third group, so that's good, but it doesn't include any dairy and alternatives, and it does include a little oil and spreads.

So the oil being used to fry the eggs and the spread on top of the toast.

So this could be a bit healthier though, couldn't it? For example, we could add baked beans and tomatoes.

That would help our stores our five a day.

How about this meal? So this is a salmon, broccoli, tomato, and pasta meal.

Wow, that looks lovely, doesn't it? So again, here are the five food groups.

Could this be better? Let's go through them together, shall we? Well, yes, it's got fruits and vegetables, hasn't it? It's got broccoli and it's got tomatoes in it.

It's also got pasta in it too, from this food group.

It also includes salmon, so that's good.

It doesn't have any dairy and alternatives, and it doesn't include any oil or spread either.

But it's quite a healthy meal because it's providing us some fruits and vegetables via five a day.

It also has pasta, so we need these types of foods on each mealtime.

And also, it has fish too.

And how about this one? What's this one do you think? Yes, this one is a tofu, pepper, and mushroom stir fry.

So here are the five food groups.

But do you know what tofu is? Yes, that's right.

Tofu is made from soya beans.

It's a delicious food.

Now, could this meal be better? Let's have a look together, shall we? I mean, it sounds pretty good.

So yes, it has fruits and vegetables, but it has peppers and mushrooms in.

But it doesn't have any foods from this food group does it? It does include tofu, which is in this group, but it doesn't have any dairy and alternatives.

And it does include a little bit of oil because it was stir fried.

So how could this be healthier? Yes, that's right.

Perhaps we could add some noodles or some rice to this.

That would help.

That would make it healthier to have more of the Eatwell Guide food groups.

Well done.

So true or false, a healthy meal needs to have all of the food groups.

Yes, that's false, isn't it? And why is that? Well, we don't need to eat all the food groups at each meal.

We can get all the food groups through definite meals in a day.

Well done.

Great work.

So we can use the Eatwell Guide to help us make improvements to our diet over a day.

And as we know, we don't need to eat all the food groups at each meal.

We can get all the food groups that we need by having different meals and snacks in a day.

And we can use the EatWell Guide to check our meals.

We can check our breakfast, our lunch, and our evening meal too.

So over a day, we should have these types of food groups.

But how many of these should I have per day? Well, let's look at the first one, shall we? Fruits and vegetables.

Well, we should have at least five these foods every day.

And the next food group, well, we should have three or four of these types of foods every day.

And a good way to remember is to have these on each mealtime.

The next group, we should have two or three of these foods every day.

And the dairy and alternatives, also two or three of these foods.

And very lastly, we just have to have these foods in small amounts.

So this helps us think about planning healthy meals across a day using the EatWell Guide.

So how many dairy and alternatives should we have each day? A, B, or C? Yes, that's right.

It's B, isn't it? It's two or three of these types of foods over a day.

Great work.

So over a day, our diet might look like this.

So we might have for breakfast baked beans on toast with some spread, and an orange juice too.

And for lunch, we might have a tuna rice salad with yoghourt and some sliced peaches.

And then in the evening, we might have a cheese and onion omelette with boiled potatoes, peas, and a fruit crumble.

But how does this link to the Eatwell Guide? And are we having the right number of different foods each day? Let's check, shall we? So let's look at the first one that's got the baked beans for breakfast.

Well, we can see here that we've had some fruits and vegetables, we have the orange juice, then we had the toast, then we had the beans, and then we didn't have any dairy alternatives, but we did have a little bit of oil and spreads for the spread on our toast.

So you can see here how the breakfast is linked to the different food groups.

What about lunch? Yes, you can see here again that there's plenty of fruits and vegetables with a salad and the peach slices.

We also have rice and we have tuna fish and yoghourt, but we don't have any oils and spreads.

And in the evening, well, we've got the onions, the peas, and the fruit crumble.

We've got potatoes, which were boiled, we've got the eggs that were in the omelette, and we have the cheese.

So we can see here that we've done quite well.

So for fruits and vegetables, we've had one, two, three, four, five, six, which is brilliant because it said at least five.

And for the next food group, where we needed three or four, we've had three.

So again, we've done really well.

And the next food group, that includes beans, pulses, fish, eggs, and meat.

Well again, we've had three, so that's great work again.

Dairy alternatives, we've had two.

And the oils and spreads, yes, we've had them in small amounts.

So you can see here how the diet has linked to the EatWell Guide food groups and shows us how much we should eat every day.

Let's look at another example together, shall we? So here we've got a breakfast, which is porridge made from oat milk with berries.

Hmm, that sounds good, doesn't it? And for lunch, we've got baked beans, a jacket potato, and some salad.

And in the evening, we've got a lentil and mushroom bake, rice and broccoli stir fry, and a dairy-free custard topped with chopped banana.

Wow, what a great day.

So let's see how these link to the EatWell Guide.

So the first one, yes, we've got berries at breakfast time, and we've got porridge that's made from oats.

And then we have the oat drink under dairy and alternatives.

So we've got quite a few of the food groups there.

What about the next one? Yes, well, we've got salad under fruits and vegetables, we've got potato, and also we have baked beans.

So again, we've covered quite a few of the food groups.

What about the last one? There's lots of foods there, aren't there? Let's have a look together.

Yes, that's right.

Under fruits and vegetables, we had mushrooms, we've had broccoli, and chopped banana too.

We had rice with our main meal, and we had lentils in the lentil bake.

We also had a dairy-free custard, and we had a little bit of oil to stir fry the rice.

So we've had a good range of foods here.

And if we look at the fruits and vegetables, yes, we've had at least five a day.

We've had three foods, which are from the potatoes, bread, rice, and pasta group.

We've had two foods from the beans, pulses, fish, eggs, and meat food group.

We've had two foods from the dairy alternatives, and we've had small amount of the oils and spreads group.

So you can see here our diet for the day shows how we can link to all the different food groups and have the right number of foods in each group.

Brilliant work.

So now I've got a task for you, and I want you to look at the meals that Aisha's had over a day.

And I want you to think about how could they be improved and why too.

So here's the food that she's had.

So for breakfast, she had cornflakes with milk.

For lunch, she had stir fry chicken with peas and carrots.

For her evening meal, she had fish and potato pie with sweet corn and a pear.

So link the different foods to the food groups and then see how many foods you have in each food group.

Good luck to you.

Pause the video and I'll see you very soon.

So how did you get on? Should we have a quick look together, shall we? Well, the first one, the cornflakes and milk, well, we had cornflakes and we had milk.

So that's two food groups.

And the next one, well, we had peas and carrots and chicken.

So again, we had foods from two of the four food groups.

And lastly, we had the sweet corn and pear, potato and fish.

So we had three food groups.

So how did Aisha do? What improvements could she make? Well, she needs more fruit and vegetables.

She needs at least five a day.

She could also have rice or noodles at lunchtime 'cause we need three or four of these types of foods every day.

And lastly, she could have another dairy and alternatives food too.

Perhaps she could have a yoghourt at lunchtime or in the evening.

Now, let's look at the meals that Alex has eaten over the day, and think about how these could be improved and think about the reasons why.

Alex has had for breakfast tomatoes with toast and a glass of milk.

For lunch, he had an egg and salad pasta with some cubes of cheese.

And then in the evening, he's had a bean burger in a bun with potato wedges.

So good luck to you.

Think about the different food groups Alex has eaten, and how many of each one he's had.

Pause the video.

So how did you get on? Let's have a look together, shall we? Well, the first meal was breakfast, and he had tomatoes on toast.

So he had tomatoes under the fruit and vegetables group.

And they had the toast, which is bread.

So he had two of the food groups.

What about lunchtime? Well, we had salad, pasta, egg, and cheese.

So he did really well here.

He had four food groups.

And what about in the evening? Yes, that's right.

He had potatoes and a bun.

He had potato wedges and the bun with his burger.

And also he had the bean burger too.

So what improvements could be made? Well, he needs to eat more fruits and vegetables during the day because he needs to get five a day.

And also, he could have some more dairy and alternatives as well, 'cause he could have two or three of these a day.

So perhaps he could have a yoghourt at some time during the day.

So great work.

Well done.

And you can see how we can use the Eatwell Guide food groups and plan healthy meals across a whole day.

Great work.

Well, I hope you've enjoyed this lesson about Eatwell every day.

You've done really, really well.

I'm really proud of you.

So when planning to cook, we should consider healthy eating, the needs of people and also the occasion.

And the Eatwell Guide shows us the proportions and types of foods that we need to be healthy.

We've also learned that a food allergy is a bad reaction to some food or drinks.

And lastly, we can use the EatWell Guide to help us make improvements to our diets.

Well, I hope you've really enjoyed the lesson today, and you come back very soon for another cooking and nutrition lesson with me.

Thanks a lot.

Bye.