Lesson video

Hello, thanks for choosing this lesson.

My name's Mr. Ballam, and this lesson is all around the sources of energy and nutrients.

So let's get started.

So what are we going to learn today? Well, by the end of this lesson, you'll be able to describe the source and function of energy and nutrients in the food that you eat.

But before we get started, let's look at some key words, which we're going to cover in today's lesson.

And we're gonna come across these as we're going through the different slides.

So the first one is the word "portion", and this is the amount of a food or a drink.

The next one is nutritional analysis, and this is the process where we can calculate the energy and nutrients provided by a food.

The next one is vitamins, and these are nutrients that are needed in very small amounts so for the body to develop and function normally.

And the other one is minerals.

And these are also needed in very small amounts for the body to develop and function normally.

So let's get started with the first part of the lesson, which is all around sources of energy.

Now, food and drink are the body's source of energy, and food and drinks provide energy for us.

And we need energy to grow, to be active, and also to maintain our health too.

And energy is measured in kilojoules and also kilocalories.

And you can see here there's an abbreviation for both of them too.

Now sometimes, you might also hear energy described as calories too.

Now different types and amounts of foods provide different amounts of energy.

Let's have a look at some examples, shall we? So here's a peach, here's some broccoli, here's some rice, here's a chocolate bar, and here's some butter.

And you can see here that all these foods are per hundred grammes, so it's easy for us to compare.

But let's look at the peach, that provides 142 kilojoules or 33 kilocalories of energy per a hundred grammes.

But then we compare that to the chocolate bar, the chocolate provides 2,171 kilojoules or 519 kilocalories.

So you can see here that different types of foods as well provide different amounts of energy.

So let's have a quick check, shall we? So which of these foods provides the least amount of energy? And they're all here as 100 grammes.

Yes, that's right.

It's apple, isn't it? It provides 215 kilojoules or 51 kilocalories.

Well done.

I'm sure you looked at the screen very carefully to see how much energy was provided by 100 grammes.

Great work.

However, we don't always eat a hundred grammes of each food, do we? You know, we eat different amounts of different types of foods.

So for example, we wouldn't eat a hundred grammes of butter on toast, would we? No, it would probably be much, much less, probably around about five grammes.

So therefore, the amount of energy provided would be different 'cause we're not eating a hundred, we're only eating five.

So a hundred grammes of butter, for example, is providing over 3,000 kilojoules.

But five grammes of butter only provides 153 kilojoules.

So you can see here the amount of food that we eat also affects the amount of energy that we have too.

Also, we might eat more of a food, so we might have a bigger portion, so therefore it provides more energy.

So here's a pizza here you can see, and you can see it's a cheese and tomato pizza, and it weighs 300 grammes.

Now, the whole pizza here is providing 3,444 kilojoules or 816 kilocalories.

So that's if you ate the whole pizza, but you eat half a pizza, well, yes, it'd be half the amount of energy, so only 1,722 kilojoules.

And if you only had quarter for the pizza, it would be 861 kilojoules.

So you can see here the amount you have, so the portion that you have, can affect the amount of energy that you consume too.

Also, the way in which the food is cooked can also change the energy it provides.

So here are boiled potatoes.

You can see here these are providing 315 kilojoules.

But mashed potatoes, mashed with some butter, is providing 430 kilojoules.

And chips, which are baked, these ones in the oven, these are providing just over 700 kilojoules.

But the chips that fried are providing 902 kilojoules.

And again, all of these are by 100 grammes, so it's easy for us to compare them.

So you can see that the way in which we cook the food also affects the amount of energy.

So when we're boiling the potatoes, it's the least energy, but when we're cutting them into chips and frying them in oil, it's the most energy.

Also, different types and amounts of drinks also provide different amounts of energy.

So water, for example, gives you no energy at all.

But then if you have an apple juice, it's 157 kilojoules, or a hot chocolate, that's 311, or a cola, which is sugar free, two kilojoules, or a regular cola, which has got sugar in, is 174 kilojoules.

And again, all of these are by 100 grammes.

So you can see the type of drink does affect the amount of energy it provides.

Also, the amount that you have, the portion size, also can affect the amount of energy it provides too.

So we have a milkshake, for example, and you have 150 millilitres, it provides 561 kilojoules.

But if you have more of it, so 250 millilitres, it then goes up to 935 kilojoules.

And if you have a bigger one still, it goes up to 1,309 kilojoules.

So you can see here the amount of the milkshake or the amount of the drink you have can affect the amount of energy you consume.

So let's have a quick check just to make sure you've understood that.

So what might change the amount of energy provided by the same food or drink? A, B, C, D? Yes, that's right.

It's the portion.

Anything else? Brilliant.

Yes.

The way it is cooked.

These can affect the amount of energy provided.

Well done.

Now you may remember earlier when we looked at the keywords, there was a keyword that we used, which is about calculating the energy and nutrients provided by different food and drinks.

That's right, the process was called nutritional analysis.

And we can calculate the amount of energy provided by 100 grammes or by a portion, as in the amount that you eat.

And we can do nutritional analysis to calculate that energy.

It can also show us what foods are higher or lower in energy or other nutrients too.

And when we have this information, it can help us make healthier choices, we can see which ones are high or low in energy and other nutrients.

So to conduct nutritional analysis, you can go to this link on the screen.

And then in the link, you then press go under calculator recipe, and you can add its name.

Then you search and add the ingredients, including its weight that you are interested in.

And then when you add those ingredients and put the weight in, it shows you how much energy and other nutrients it provides.

And what you can then do is to make a note of the energy or the nutrients you're interested in for your work.

So let's have a quick look at this in action, shall we? And this is how you use Explore Food.

So first of all, click go where it says calculate a recipe.

Then type in the name.

As you are just going to be looking for different foods, type in the word "food" as its name, then click start.

Then you can start to look for the food or the ingredients that you want to explore.

So for example, let's have a look at bread.

So we start to type in the word "bread", and then the computer shows us all the different types of bread it covers.

So we're going to click bread rolls, white, and soft.

So we click that and then we enter in the weight.

So we're going to add in 100 grammes followed by return.

And then here you can see that the energy appears next to it.

So for the bread rolls, for 100 grammes, we have 1,078 kilojoules or 254 kilocalories.

We can then continue adding other foods as well.

So for example, if we type in the word "egg", it then shows us all the different recipes or foods with egg in, and we can then search through the list by scrolling down.

And then here we can see the different types of eggs that we could have.

So let's say we're having a chicken egg, just the oak and it's raw, we click on that.

Then we type in 100 grammes, and then it shows us the energy available in kilojoules or kilocalories.

Okay, so let's see whether you've been listening, shall we? So based on the nutritional analysis on the screen here, which food provides the most energy proportion? Is it A, B, C, or D? Look closely.

Yes, that's right.

It's B, isn't it? It's milk chocolate.

Well done.

You can see it just on the screen here when we've conducted nutritional analysis.

Brilliant work.

So now I've got a task for you, and I want you to conduct your very own nutritional analysis.

So first of all, you go to the link, and then what I want you to do is to calculate the energy provided by 10 foods and drinks per hundred grammes.

And you can fill them in in the chart below.

So it's 10 different types of food and drinks.

I'm sure you're gonna do really, really well.

So follow the link, decide on 10 different food and drinks, and we'll come back very soon to look at some examples together.

Good luck.

Okay, so how did you get on? Bet you did really well.

Did you enjoy doing that? It's really interesting, isn't it? To see the different energy and nutrients that different types of foods and drinks provides.

Now, I'm gonna show you just some examples here, and I'm sure you've chosen lots of different types of food and drinks.

But here's my list.

So I've selected peas, and you can see here the energy provided by peas or the cream egg, cornflakes, spaghetti bolognese, the lentil and nut roast, a tuna sandwich, crumpet, banana, cucumber, and baked beans.

They've got lots of different of foods here.

And here I can see which ones actually provide the least energy, but also I can see the ones that provide the most energy too, so it helps me make decisions as I go forward.

And I bet you've come up with some really good examples too.

Well done.

So now let's move on to the second part of the lesson, which is all around sources of nutrients.

So let's see what Sofia's saying here, shall we? I like the same foods every day.

Is that okay? hmm, what do you think? Yes, that's right.

We need a variety of food, not the same food every day.

And this is because different food provides different types and amounts of nutrients.

And to help us get all the nutrients we need, we need to eat a wide variety of different foods from each of the Eatwell Guide food groups as they provide different nutrients.

So true or false, if I have the same food every day from the Eatwell Guide, I will get all the nutrients I need to be healthy.

Is that true or false? Well, that's false, isn't it? And why is that? Well, to be healthy and get all the nutrients we need, we need to eat a wide variety of food from all of the Eatwell Guide food groups.

Do you remember? Because different foods provide different amounts and types of nutrients.

Brilliant work.

Well done.

Now the main nutrients are called carbohydrate, protein, and fat.

And these nutrients are found in different types of food and drinks.

And each nutrient has a certain function or a job to keep us healthy.

And these three nutrients also provide energy for the body too.

Now, there are other nutrients that we need as well that are important to keep our body healthy.

Things like vitamins, for example, or minerals.

And there are different types of vitamins and minerals that have different functions or jobs to keep us healthy.

You can see here, for example, some of these minerals help to keep our teeth healthy.

And it's also important to note that vitamins and minerals do not provide energy.

Fibre is also provided by food, and it helps to keep our digestive system healthy.

And fibre can be found in these types of food groups.

So in fruits and vegetables, in potatoes, bread, rice, and pasta, and other starchy carbohydrates, and the beans, pulses, fish, eggs, and meat group, mainly in the beans and the pulses too.

And we should all have more fibre in our diet.

So it's really important to have foods from these three food groups.

Do remember the variety, because they all provide different types of nutrients as well as fibre too.

So let's have a quick check if you've been listening.

So which food group here provides fibre, A, B, or C? Look closely at the food groups and the foods inside.

Yes, that's right.

It's A, isn't it? Fruit and vegetables.

Anything else? Yes, that's right.

It's B as well, isn't it? It's the food group potatoes, bread, rice, and pasta and other starchy carbohydrates.

Brilliant.

Well done.

Then let's have a look at each of the food groups in turn, shall we? And to see what nutrients they provide.

Now, fruits and vegetable provides a range of different types of vitamins and fibre too.

And vitamins are need for general good health.

And different types of fruit and vegetables provide different vitamins.

So it's really important to get a variety, not the same thing every day.

And some vitamins have special jobs.

So for example, vitamin A is really important for night vision, and vitamin C is needed for the maintenance of our healthy skin.

And as we looked at earlier, fibre is needed for a healthy digestive system.

The next food group is the potatoes, bread, rice, and pasta, and other starchy carbohydrates food group.

And this group is the main source of carbohydrates.

And carbohydrates is the main source of energy for the body.

But also foods in this group also provide fibre, remember, which helps to keep our digestive system healthy too.

The next group, the beans, pulses, fish, eggs, meat, and other proteins group, well, this group provides protein as well as minerals.

And protein is needed for growth and repair.

And protein also provides energy.

Do you remember? We talked about this earlier.

And minerals are needed for general good health too.

And one mineral is called iron, and it's really important 'cause it's needed for healthy blood and it helps to transport energy around the body.

So which food group here is the main source of energy? A, B, or C? Yes, that's right.

It's B.

Well done.

The next food group is dairy and alternatives.

And this food group also provides a range of different minerals.

Now, one mineral is called calcium, and it's really important and it's needed for the growth and maintenance of strong bones and teeth.

Next, we've got the oil and spreads food group.

And oil and spreads are types of fat.

And we do need a little bit of fat in our diet to keep us healthy.

But fat, remember, provides energy to the body.

The next set of foods we're going to look at are foods that which are high in fat, salts, and sugars.

And the Eatwell Guide includes another group of foods which sits outside the main image.

Remember the five main food groups.

And this group of foods that are high in fat, salt, and or sugars.

And these foods are not needed in the diet.

So if they are included, they should only be eaten occasionally and in small amounts.

And these types of foods tend to be high in energy.

So let's have a quick check, shall we? So which foods tend to be high in fat, salt, and sugars, so should only be eaten occasionally and in small amounts? A, B, C, or D.

Yes, that's right.

It's A, isn't it? It's biscuits.

Is there anything else? Yes, well done.

Ice cream too.

So these foods can be high in fat, salt, and sugars.

So if we do eat them, we should only have them occasionally and in small amounts.

So I've got a task for you here now, and I want you to answer the pupil's questions about the source and function of different nutrients.

So Sam, she's asking what are the three main nutrients called? Hmm, do you remember? And Alex, why do we need vitamin A? Hmm.

And the last one, Izzy, what is the main role of carbohydrate and protein? That's more tricky, that one, isn't it? Hmm, can you answer these? Well, before you do, there's a few more pupils that have got questions too for you.

So Lucas is asking what food groups are iron and calcium in? Andeep is asking why do we need iron and calcium? And lastly, Laura is asking how do we get the energy and nutrients we need? Now you may need to go back to the previous slide as there's six questions I want you to answer, but think about what you've learned today.

So pause the video, and good luck, and we'll come back and look at the answers together very soon.

Okay, well, I bet you did really, really well.

So what we're gonna look at now are some example responses.

So the first question was from Sam, wasn't it? So what are the three main nutrients called? Yes, the three main nutrients are called carbohydrates, protein, and fat.

Brilliant.

Well done.

Next question from Alex.

Why do we need vitamin A? Hmm, that's more tricky, isn't it? Well, if you remember, Vitamin A is needed for our night vision.

So well done if you've got those correct.

How about the next one? What is the main role of carbohydrate and protein? Yes, remember, carbohydrate is the main source of energy, and protein is needed for growth and repair.

And Lucas, what food groups are iron and calcium in? Do you remember from the Eatwell Guide? Yes.

Well done.

Iron is in the beans, pulses, eggs, and meat food group.

And then the calcium is in the dairy and alternatives group.

Brilliant work so far.

Let's look at the last two questions, shall we? So why do we need iron and calcium? What did you put? Well done.

Iron is needed for healthy blood, and calcium is needed for growth and maintenance of strong bones and teeth too.

And very lastly, Laura's asking how can we get the energy and nutrients we need? What did you put? Yes, well, we all need to follow the Eatwell Guide, having a range and variety of different foods and drinks every day.

Brilliant.

Well done.

I'm so proud of you.

You're doing great.

Well, I really hope you enjoyed this lesson all around the sources of energy and nutrients.

We've done so much, haven't we? Just have a quick summary of what we've learned today.

Well, first of all, we know that food and drinks are the source of energy and nutrients for our growth, being active, and maintaining health too.

And we know that different types and amounts or portions of food and drinks provide different amounts of energy and nutrients.

And the main nutrients are carbohydrate, protein, and fat.

And these have certain functions or jobs in the body and also provide energy.

And there are other nutrients too, things like vitamins, do you remember Vitamin C? And also minerals, things like calcium.

And these also have certain functions or jobs for our health too.

And very lastly, we learned that the energy and nutrients provided by food and drinks can be calculated using nutritional analysis.

Wow.

Brilliant.

Well done.

That's a great lesson, and you did brilliantly today, and I hope you come back very soon for another cooking and nutrition lesson with me.

Thanks a lot.

Bye.