Eat well!

Welcome to Healthy Eating Week! What does healthy eating mean to you? Think about the following… Eating well is important for us to be healthy and strong. Ask the children what healthy eating means to them. Do they: eat 5 a day? eat breakfast every day? drink 6-8 glasses of fluid a day? undertake activity for 60 minutes a day? ?

Eating well The eatwell plate helps us to choose the types and proportions which make up a healthy, varied diet. Bread, rice, potatoes, pasta and other starchy foods Fruit and vegetables The eatwell plate is the UK’s healthy eating guide which sets out the types and proportions of food and drinks which make up a healthy, varied diet. It applies to most people over 2 years of age and those of all ethnic backgrounds. The balance does not need to be achieved at every meal, but can be over a few days or up to a week. It is divided into five food groups: Fruit and vegetables Bread, rice, potatoes, pasta and other starchy foods Milk and dairy foods Meat, fish, eggs, beans and other non-dairy sources of protein Foods and drinks high in fat and/or sugar Meat, fish, eggs, beans and other non-dairy sources of protein Milk and dairy foods Foods and drinks high in fat and/or sugar

Fruit and vegetables One-third of The eatwell plate should be made up of fruit and vegetables. Fruit and vegetables provide vitamins and minerals for good health. We should all eat at least 5 a day. What counts? One-third of The eatwell plate should be made up of fruit and vegetables. Fruit and vegetables provide vitamins and minerals (especially vitamin C) for good health. Most of them are low in fat. A diet rich in fruit and vegetables can help us achieve/keep a healthy weight. We should all eat at least 5 portions of fruit and vegetables each day (5 a day). Ask the children what counts: Fresh, frozen, dried, canned and juiced options all count towards 5 a day. The key message is to eat a variety of different types because they offer a range of different nutrients. fresh frozen dried canned juiced

A. 1 pineapple B. 1 plum C. 1 apple D. 1 pea How much is a portion? A. 1 pineapple B. 1 plum C. 1 apple D. 1 pea correct

A portion * * 3 tablespoons A portion of fruit or vegetables is around the amount you can place in the palm of your hand. This may be: 1 apple, orange or banana 2 plums or satsumas ½ an avocado 1 slice of melon 1 handful of berries 1 heaped tablespoon of dried fruit, e.g. sultanas or apricots 1 glass of 100% juice (150ml)* 2 broccoli spears or 4 heaped tablespoons of kale, spinach, spring greens or green beans 3 heaped tablespoons of cooked vegetables 3 heaped tablespoons of beans or pulses* * One 150ml glass of unsweetened 100% fruit or vegetable juice can count as a portion, but further glasses of juice do not count towards the total 5 a day portion. Smoothies can be counted as a maximum of 2 portions, if it is made with at least 2 different kinds of whole fruit and/or vegetables, or at least 1 portion of whole fruit and/or vegetables and 150ml of juice. Beans and pulses can only be counted as a maximum of 1 portion per day. Ask the children to raise their hands if they eat 5 A DAY. What is their favourite fruit or vegetable? * Can only be counted as one of your portions a day. What is your favourite fruit/veg?

True or false? “Drinking 5 different glasses of fruit juice provides my 5 A DAY!” False Juice only counts as a maximum of 1 A DAY because much of the fibre is lost. Smoothies can count as 2 of your 5 A DAY (if they include at least 80g crushed fruit/vegetable and at least 150ml fruit juice).

Bread, rice, potatoes, pasta and other starchy foods These foods provide starchy carbohydrate, which gives us energy. They also provide some B vitamins and minerals such as calcium and iron. Choosing whole grain varieties gives us extra dietary fibre which is important for gut health. Include some starchy foods at every meal. What is your favourite? These foods provide starchy carbohydrate, which gives us energy. They also provide some B vitamins and minerals such as calcium and iron. Choosing whole grain varieties gives us extra dietary fibre which is important for gut health. Starchy foods form the staples of many traditional diets around the world. For example, rice in India and China, yam and cassava in Africa and pasta in Italy. Ask the children to name other types of starchy foods. Include some starchy foods at every meal. Ask the children to suggest how they include starchy foods at every meal and name their favourite.

Milk and dairy foods Milk and dairy foods provide us calcium, which is an important mineral to keep our bones strong. They also provide protein, some B vitamins and other minerals. Try different kinds - milk, cheese, yogurt and calcium-fortified soya drinks all count. Choose lower fat versions whenever possible. Milk and dairy foods provide us calcium, which is an important mineral to keep our bones strong. They also provide protein, some B vitamins such as vitamins B2 and B12 and other minerals. Try different kinds - milk, cheese, yogurt and calcium-fortified soya drinks all count. Choose lower fat versions whenever possible. Ask the children what their favourite dairy food is.

True or false? “Reduced fat dairy products contain less calcium than full fat options.” False Calcium is in the non-cream part of milk, so it is not removed with the fat when milk is skimmed.

Meat, fish, eggs, beans and other non-dairy sources of protein These foods are great sources of protein, which is important for growth and development. There are plenty of foods to choose from in this group – try a variety, go for leaner cuts of meat and use healthier ways when cooking these foods. We are recommended to eat two portions of fish a week, one of which should be oily. Can you name some examples? These foods are great sources of protein, which is important for growth and development. They also provide some vitamins and minerals, such as iron. There are plenty of foods to choose from in this group – try a variety, go for leaner cuts of meat or removing visible fat, and use healthier ways when cooking these foods, such as poaching, steaming or baking. We are recommended to eat two portions of fish a week, one of which should be oily. This is because oily fish is a good source of the omega-3 fatty acids which are important to keep the heart healthy. Oily fish also provides vitamin A and D. Ask the children to name some examples of white and oily fish: White fish: Cod Coley Haddock Plaice Pollock Tilapia Canned tuna** Oily fish: Herring Pilchards Mackerel Salmon Sardines Trout Fresh tuna** ** Only fresh tuna counts as oily because canning removes much of the long-chain omega-3 fatty acids to levels similar to those of white fish. Beans and pulses, nuts and seeds also belong to this group. Ask the children to name a food from this group.

Which of these is an oily fish? A. Haddock B. Salmon correct C. Canned tuna D. Cod

Foods and drinks high in fat and/or sugar These foods add enjoyment to our diet, but we should keep these in small amounts. Foods high in fat are high in energy, and having too many foods high in saturated fat can be bad for our hearts. Too many sugar-containing food and drinks consumed between meals is linked with an increased tendency towards tooth decay. These foods add enjoyment to our diet, but we should keep these in small amounts. Foods high in fat are high in energy. Eating too many foods high in fat will increase our energy intake and may lead to weight gain, if the extra weight is not used up through activity. Having too many foods high in saturated fat can increase blood cholesterol levels and be bad for our hearts. Too many sugar-containing food and drinks consumed between meals is linked with an increased tendency towards tooth decay. Ask the children to suggest ways to limit having foods from this group. What are some foods and drinks which belong to this group?

Sort out these foods Where do these foods and drinks belong to on The eatwell plate? Challenge the children to put the foods and drinks into each food group: Fruit and vegetables: Figs, cabbage, orange juice, blueberries, avocado Bread, rice, potatoes, pasta and other starchy foods: Yam, potato, pasta, bagels, rice Milk and dairy foods: Milk, yogurt, cheese Meat, fish, eggs, beans and other non-dairy sources of protein: Nuts, egg, lamb chops, canned fish Foods and drinks high in fat and/or sugar: Muffin, oil

Sort out these foods Fruit and vegetables Bread, rice, potatoes, pasta and other starchy foods Meat, fish, eggs, beans and other non-dairy sources of protein Milk and dairy foods Foods and drinks high in fat and/or sugar

Composite dishes Most dishes are made up of foods from different food groups. Can you name the main ingredients for these dishes and where they belong to on The eatwell plate? For answers, refer to the teachers’ notes.

Composite dish Beans on toast  Baked beans Toast 

Onions, carrots, tomatoes, peppers and celery Composite dish Bean stew  Onions, carrots, tomatoes, peppers and celery Kidney beans Vegetable oil 

Frozen berries and banana Composite dish Fruit smoothie  Frozen berries and banana Milk and yogurt

  Composite dish Spaghetti bolognese Tomatoes and onions Spaghetti Cheese Minced beef Vegetable oil 

Also… Remember to: keep hydrated, drinking 6 to 8 glasses of fluid each day - more when the weather is hot and when you have been active; be active - at least 60 minutes each day! It is also important to: - keep hydrated, drinking 6 to 8 glasses of fluid each day - more when the weather is hot and when you have been active; - be active - at least 60 minutes each day.

Track your targets! What are you doing for Healthy Eating Week? To help the class/school achieve: eating 5 A DAY eating breakfast every day drinking 6-8 glasses each day being active for 60 minutes a day What are you doing for Healthy Eating Week?

For further information on Healthy Eating Week, visit www For further information on Healthy Eating Week, visit www.healthyeatingweek.org.uk