Food & Nutrition

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Food & NutritionNutrition facts for kids learning Key Stage 1 and Key Stage 2 (KS1 & KS2) at Primary School, homework help. Healthy living lifestyle, cooking and types of food.

Why is it important to stay healthy?

It is very important to live a healthy lifestyle in order for our bodies to work correctly. This means eating a balanced diet and drinking enough water. We need to eat the right amounts of food from the main food groups:

fruit & vegetables, carbohydrates, proteins, dairy, sugar & fats

Make a plate gameMake a balanced plate
Do you know your food groups? Play this fun game to learn where different foods belong.
BBC Bitesize NutritionBBC Bitesize Nutrition
Healthy eating and nutrition videos from BBC Bitesize. See how you can design a new sandwich.
Balanced diet food plateDK Find out!
What you need in a balanced diet, dairy, fats & sugars, fruit & vegetables.
Basket of foodDK Find out!
What’s in food? Learn about nutrients in the foods we eat.

Fruit and vegetables

vegetablesFruit and vegetables gives us our vitamins and minerals. The vitamins and minerals do all sorts of things for our bodies. They help build strong bones and teeth, keep our body fighting off germs and help heal wounds. 

One third of what we eat a day should be fruit and vegetables. A great way to measure this is to eat 5 handfuls of fruit or vegetables. Try it. How many handfuls of fruit and vegetables are you eating every day?

five-a-day-hands

Face make of fruitFive a day song
This catchy song promotes eating five pieces of fruit or vegetables a day in order to keep fit and healthy.
Colouring in sheetFruit & Veg colouring in
Fruit & Veg colouring in sheets and guessing game for you to print and play

What are carbohydrates?

carbohydratesCarbohydrates are foods that give us energy. The type of foods that give us energy are bread, potatoes, pasta, rice, cereals, cakes and biscuits. 

Starches and sugars

Carbohydrates are split into two groups, starches and sugars. Starches are the ones that really give us our energy. Bread, potatoes, pasta, rice and cereals. One third of what we eat every day should be of starchy foods.

Biscuits and cakes are carbohydrates but they contain sugars. Your body only needs very little of these.

Carbohydrates foodWhat are carbohydrates?
Bread, cereals, pasta, rice, and sweet foods are mostley carbohydrates.

What are proteins?

proteinOur body needs proteins to grow and repair itself. Proteins help protect you from getting ill and is what your muscles, organs, hair and skin are made of.

Some of the types of foods that give us protein are chicken, ham, beef and fish. If you do not eat meat then you can find protein in beans, nuts, seeds, eggs, lentils and beans.

Protein foodWhat is protein?
Foods such as meat, fish, eggs, beans and nuts all contain protein.
A cooked chickenFood facts
What foods are high in proteins? How do proteins work in our bodies?

What is dairy?

dairyFoods in this group give us calcium which gives us strong, healthy bones. Dairy foods also contain protein. Milk, cheese and yogurt are foods in this group. 

 

Sugar and fats

sugar-fatSugar can be found in a lot of foods that we like the taste of but they are not necessarily good for us. Sweets, chocolate, honey, cakes and biscuits all contain too much sugar and we shouldn’t eat too much of this everyday. Having too much sugar can be harmful to your teeth and cause tooth decay. Eating too much sugar can also cause you to put on weight which is bad for your health and can cause things like diabetes and heart disease.

Fats give our body energy that is stored as a fat layer under the skin to keep us warm. Too much fat will cause a bigger layer under the skin and will cause us to look bigger than we should be. Fats can also build up in your arteries, the tubes that carry your blood around your body. When this happens your brain and heart doesn’t always get the amount a blood flowing that it needs and this can cause problems with your health.

food-labelFoods that have fats are butter, oil, cream, mayonnaise, ice cream, crisps, cakes and biscuits. In fact most food have some kind of fat.  The here is a food label from a cereal box. Even though we know that cereal is a carbohydrate is still contains fat. 

Saturated and unsaturated fats

It’s good to have a little bit of fat in what you eat and unsaturated fat is the better to have. Saturated fat is not good for our bodies and you can find saturated fat in many foods such as butter, cheese, ice cream, biscuits and cakes. Check out the food label again. It has 6.0g of fat in this cereal. 1.3g of that is saturated fat. Check your food labels at home, how much saturated fat does your food have? 

Foods with fatWhat is fat?
Nuts and dairy foods, such as butter and cheese contain fat.

How much water should we drink?

drinking-waterWater is very important to our body. Without it, we would only live for a few days. We need water in our bodies to help carry around all the nutrients we get from our food. It’s also a way of our body keeping the right temperature. If we don’t drink enough water our body struggles to work. We then will start to feel a bit grumpy, tried and it will be hard to concentrate. That’s why it’s a good idea to keep some water with you while you work.

When we exercise we lose water from our body through sweating. We must remember to replace the water we use by drinking plenty when we are exercising. This table shows how much water you should be drinking.

Age Glasses of water
5-8 years old 5 glasses
9-12 years old 7 glasses
13+ years old 8-10 glasses

How to make a balanced meal

A balanced meal should contain the right amount of these 5 food groups. Try swapping sugary foods with more healthy foods like fruit and vegetables. 

Alisha & Ronnie gameAlisha and Ronnie
Help Alisha or Ronnie plan a balanced diet for a day. Who will you choose?
Make a Healthy lunchbox gameMake a healthy lunchbox
Can you make a healthy lunchbox? Play this game and find out what makes a healthy lunchbox.

Healthy recipes

Have a go at making some healthy meals yourself.

I can cookI can cook
Join Katy and her helpers as they cook tasty meals. Sing songs, discover recipes and play a cooking game.
Change 4 lifeChange 4 Life
Fresh, crunchy, satisfying bagels – just what you want for a lunchtime treat.
Mini pizza quichesKids cooking recipes
Get those budding Jamies and Nigellas into the kitchen.

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