Physical Wellbeing 2 - Healthy eating

Core PE Week beginning Monday 25th January Lesson 1 – At Home PE Lesson 2 – Well being

Well being Hour – A Healthy Diet Each week in your second hour of PE we are focussing on your well being, this week we are taking a look at a healthy diet. Thinking about what makes up a healthy diet? Why do we need to eat a healthy diet? Could you make some small changes to your diet to be healthier?

Type your answers to these questions in the chat, but do not press ENTER until your teacher says go!

1.) Do you know the name of any of the food groups that make up a healthy diet?

2.) Why is it important to eat a healthy diet?

Components of a healthy diet

In the chat space when your teacher says go can you give some examples of food from each food group?

• The following food groups make up a balanced healthy diet. You might have heard of some of them.

1. Carbohydrates

2. Proteins

6. Fibre

7. Water

3. Fats

4. Vitamins

5. Minerals

The Eatwell Guide The Eatwell guide shows how much of what we eat overall comes from each food group to achieve a healthy, balanced diet.

You do not need to achieve this balance with every meal, but try to get the balance right over a day or even a week.

Try to choose a variety of different foods from each group so your body gets the wide range of nutrients it needs to stay healthy.

You can download the Eatwell guide from GOV.UK

The Eatwell Guide – let’s take a closer look Starchy food 5 a day

• Should make a third of the food we eat each day.

• Aim to eat at least 5 PORTIONS of a variety of fruit and veg each day.

• Fresh, frozen, tinned or dried, • Source of vitamins, minerals and fibre.

• Should make up just over a third of food we eat.

• Try to choose wholegrain varieties e.g. wholewheat pasta and brown rice, leave the skin on potatoes.

• Source of energy, main source of nutrients in our diet.

Dairy and Alternatives

• Milk, cheese, yoghurt and fromage frais are good sources of protein and some vitamins.

• Dairy is also good source of calcium.

• Try to go for lower-fat and lower-sugar products where possible.

Beans, pulses, fish, eggs, meat and other protein

• These foods are good sources of protein needed for energy and growth and repair or body tissues and muscles.

• Pulses such as beans, peas and lentils are good alternatives to meat – lower in fat and higher in fibre and protein.

• Choose lean cuts of meat and mince, eat less red meat and processed meat like bacon, ham and sausages.

Fats, and sugar

• Choose unsaturated oils and spreads and eat in small amounts.

• Source of fats needed for energy and warmth.

Water

• Foods include chocolate, cakes, biscuits, sugary soft drinks, butter and ice-cream.

• They’re not needed in our diet so try to eat less often and in smaller amounts.

• Drink plenty of fluids to prevent dehydration.

• Should drink 6-8 glasses a day.

• Water, lower fat milks and tea and coffee all count.

Tips for healthy eating • Key to a healthy diet is to eat the right amount of calories for how active you are so you balance the energy you consume (use) with the energy you use.

Type your answers to these questions in the chat, but do not press ENTER until your teacher says go!

1) What measure do we use to know the amount of energy found in different foods?

2) How many calories a day are recommended for men and women?

Tips for healthy eating 1. Base your meals on higher fibre starchy carbohydrates.

Think about your diet during lockdown – can you make some small changes to yours?

2. Eat lots of fruit and veg 3. Eat more fish, including oily fish 4. Cut down on saturated fats and sugar 5. Eat less salt 6. Get active and be a healthy weight 7. Do not get thirsty 8. Do not skip breakfast

Could you help with the cooking and planning of meals in your family?

Why it is important to have a healthy diet.

• Helps to maintain a healthy body weight so we have enough energy to complete our days.

• Helps to reduce illness and disease – such as diabetes, high blood pressure, high cholesterol, joint pain, heart disease and obesity.

• Maintain body functions as we have the right nutrients to keep us healthy.

• Keeps bones and teeth healthy.

• Improves skin, nail and hair health.

• Improves self esteem if we feel good about ourselves and our health.

• Supports NHS as people will not need to use the services as much if not suffering from unhealthy diet related illness/disease.