“Eat Like A Sports Star” “Making sense of food for children” Please refer to diet for video and resources to help teach this lesson. diet

Lesson timeframe: 45 minutes The big picture? Students will learn about macro- and micronutrients, a balanced diet and hydration, in preparation for the more details lessons 1 to 6 of the “ Eat like a Sports Star” course. Lesson Objectives? To understand -  The function of carbohydrates, protein and fats in an active lifestyle.  Why the body needs vitamins and minerals.  How to balance the diet and why this is important for active young people.  The importance of hydration and how to know how much and what to drink on a daily basis.

Materials? For the theory: website resources ( a variety of foods – milk, cereal packets (sugary and wholegrain), oats, eggs, wholegrain bread, fruit, rice, pasta, tin of sardines, cans of sugary drink. For the cooking activity: ingredients and equipment as listed in the recipe link below. Suggested session activities: 1. Split into groups and weigh out sugar to compare levels (grams) in different drinks (10 mins) 2. Make your own smoothie (15 mins). 3. Design your own ‘balanced’ activity food plate (15 mins). 4. Fill in the healthy diet sheet – eat lots of/eat some of/ eat little amounts of... Have the students understood the session? Play the “Eat like a Sports Star” Great Grub Quiz (see free download on (5 mins).

“Eat Like A Sports Star” FAST CARS NEED FUEL - SO DO YOU! Just like a car, you need fuel to:  give you MORE ENERGY  keep you FULLER FOR LONGER Eggs and toast Wholegrain cereal or porridge, with milk & fruit Muesli with fruit & yoghurt

“Eat Like A Sports Star” CARBS FOR ENERGY! SLOW- RELEASE carbohydrates Release energy slowly to keep you STRONGER for LONGER Athletes eat SLOW-RELEASE carbohydrates for  Energy  Concentration  Focus! You’ll find slow-release carbs in: Wholegrain cereals, pasta, rice, couscous, brown bread, bananas, apples, butternut squash, broccoli, tomatoes, raisins & dried apricots

“Eat Like A Sports Star” CARBS FOR ENERGY! QUICK-RELEASE Carbohydrates Give SHORT bursts of energy which runs out quickly to leave you… TIRED & HUNGRY!!! Athletes try NOT to eat QUICK-RELEASE carbohydrates You’ll find quick-release carbs in: Pizza, sweets, sugary cereals, white bread, chips

“Eat Like A Sports Star” PROTEIN POWER! You’ll find PROTEIN in:  Eggs  Quorn  Meat  Baked beans  Fish  Lentils  Nuts & Seeds  Milk  Yoghurt We need PROTEIN  for healthy muscles, bones, cartilage, skin & blood  to build and repair tissue

“Eat Like A Sports Star” FATS FOR FITNESS Nuts, seeds, salmon, sardines, avocado, Cheese, eggs, milk, Butter, some meat Pork pies, hot dogs, sausage rolls, salami, chorizo, burgers cakes & cookies Children need to eat fat  for healthy growth and development  to transport nutrients around the body  to fuel the muscles “Unsaturated” fat is good for your brain & body “Saturated” fat in processed food is less healthy

“Eat Like A Sports Star” VITAMINS & MINERALS CALCIUM is important for:  healthy teeth, as well as  strong bones Milk, cheese, yoghurt, nuts, oily fish, cabbage, kale & fortified soya milk all contain calcium. Eating a variety of different coloured fruits and vegetables means you eat a better mix of vitamins and minerals. FRUIT & VEGETABLES provide important vitamins and minerals:  EAT 5 or more portions EVERY DAY!

Athletes do The Pee Test to check they’re well-hydrated You can check you’re drinking enough by testing your pee; it should be a pale yellow colour. “Eat Like A Sports Star” MIND YOUR PEES?! WATERY FACTS!  Your body is 60-75% water!  Water is the best drink in the world! It’s cheap, healthy and doesn’t rot your teeth! Drink milk to rehydrate after sport; it contains carbs to replace energy and protein to feed tired muscles. Your body & brain work better when you’re well-hydrated !

“Eat Like A Sports Star” THE EATWELL PLATE

“ “Eat Like A Sports Star” Create your own energy meal: ACTIVITY FOOD PLATE Use the Eatwell plate for ideas. Don’t forget to include: Healthy carbohydrates Protein Fats Vitamins and Minerals

“ “Eat Like A Sports Star” A Healthy Diet: Eat lots of: Eat medium amounts of: Eat small amounts of:

WOULD YOU LIKE TO DOWNLOAD MORE LESSON PLANS? Lesson Plan 1 – Count on Carbs Lesson Plan 2 – Protein Power Lesson Plan 3 – Fit Fats Please visit "Download Lesson Plans" for more information."Download Lesson Plans" HAVE YOU SEEN OUR LATEST HEALTHY EATING POSTERS? Perfect to decorate the classroom, dining hall or gym! Set of 8 "Eat like an Athlete" laminated posters, A3 or B2 size. Click here for more information. **NEW FEATURE** QR codes on each poster link directly to relevant webpages for additional nutrition information, videos and recipes. Get the books! Go Faster Food for Kids gives case studies, additional nutrition resources and a further 101 healthy recipes suitable for making in class. Click here for more information. “ “Eat Like A Sports Star” Download more teaching resources: Lesson Plan 4 – Vitamins and Minerals Lesson Plan 5 – Hydration – Mind your Pees! Lesson Plan 6 – Brainy Breakfasts