1. Diana Hansford Food in Schools Consultant
KS2 Eat well Assembly
Diana Hansford
Food in Schools Consultant

2. Eat well!

3. Lets think about Healthy Eating
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? ?

4. The Eatwell Guide
The Eatwell Guide shows how much of what we eat overall should come from each food group to achieve a healthy, balanced diet.
You don't need to achieve this balance with every meal but try to get the balance right over a day or even a week.
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
Base meals on potatoes, bread, rice, pasta or other starchy carbohydrates. Choose wholegrain where possible
Starchy food should make up just over a third of the food we eat. Choose higher-fibre, wholegrain varieties, such as wholewheat pasta and brown rice, or simply leave skins on potatoes. There are also higher-fibre versions of white bread and pasta.
Starchy foods are a good source of energy and the main source of a range of nutrients in our diet.
Eat at least five portions of a variety of fruit and vegetables a day
One-third of The eatwell plate should be made up of fruit and vegetables.
Have some dairy or dairy alternatives (such as soya drinks and yoghurts). Choose lower-fat and lower-sugar options
Milk, cheese, yoghurt and fromage frais are good sources of protein and some vitamins, and they're also an important source of calcium, which helps to keep our bones strong. Try to go for lower-fat and lower-sugar products where possible, like 1% fat milk, reduced-fat cheese or plain low-fat yoghurt.
Eat some beans, pulses, fish, eggs, meat and other protein. Aim for at least two portions of fish every week – one of which should be oily, such as salmon or mackerel
These foods are good sources of protein, vitamins and minerals. Pulses such as beans, peas and lentils are good alternatives to meat because they're lower in fat and higher in fibre and protein, too. Choose lean cuts of meat and mince and eat less red and processed meat like bacon, ham and sausages.
Choose unsaturated oils and spreads and eat in small amounts
Unsaturated fats are healthier fats and include vegetable, rapeseed, olive and sunflower oils.
Remember all types of fat are high in energy and should be eaten sparingly.
Eat foods high in fat, salt and sugar less often and in small amounts
These foods include chocolate, cakes, biscuits, sugary soft drinks, butter, ghee and ice cream.
They're not needed in the diet and so should be eaten less often and in smaller amounts.
Drink plenty of fluids – the government recommends 6-8 cups/glasses a day
Water, lower-fat milks and lower-sugar or sugar-free drinks including tea and coffee all count. Fruit juice and smoothies also count towards your fluid consumption but they contain free sugars that can damage teeth, so limit these drinks to a combined total of 150ml per day.
Oils and Spreads

5. 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?
Eat at least five portions of a variety of fruit and vegetables a day
One-third of The eatwell plate should be made up of fruit and vegetables.
Most of us still aren't eating enough fruit and vegetables. They should make up over a third of the food we eat each day. Aim to eat at least five portions of a variety of fruit and veg each day. Choose from fresh, frozen, tinned, dried or juiced.
Fruit and vegetables are a good source of vitamins, minerals and fibre.
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

6. 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

7. 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?

8. 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).

9. Foods and drinks high in fat and/or sugar
These foods add enjoyment to our diet, but we should eat less often and 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.
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?

11. Kids are consuming THREE times more sugar than they should be
You should only be having a maximum of 6 cubes or 24 grams of added sugar per day
Our kids might seem fine on the outside, but too much sugar can cause tooth decay and lead to the build up of harmful fat on the inside that we can't see. This fat around their vital organs can cause serious disease in the future, like:
Weight gain
Type 2 diabetes
Heart disease
Some cancers
Kids are consuming THREE times more sugar than they should be*
The problem is that sugar is often lurking in our kids' food and drink, and the biggest source is sugary drinks.
*Based on the maximum daily added sugar recommendation
So how much is too much?
For 7-10 years 6 cubes of 24 grammes of added sugar per day

12. Change4Life Sugar Swaps

15. Sugar Line Up 3 sugar cubes per serving 1 sugar cube per serving
Coco pops 3.5 cubes
Crunchy nut cornflakes 3.5 cubes
Frosted Shreddies 3 cubes
Shreddies 1.5 cubes of sugar
Weetabix 1 cube of sugar
Cornflakes 1 cube
Readybrek <1 cube of sugar

22. 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.