1. Base your meals on starchy foods

Q1. Why are starchy foods important for maintaining good health?

______

______

______

______

Q2. Which nutrients do starchy foods provide?

______

______

Q3. Create your own meal ideas for the following starchy foods. How many food groups can you include?

Starchy food / Breakfast / Lunch / Dinner
Bread
Potato
Pasta
Rice
Other starchy food:

Q3. Which meal idea from the table will you try tomorrow? Why?

______

______

______

Q4. How can you ensure that starchy foods are not high in fat?

______

______

______

Q5. What changes can you make to these high fat starchy foods?

a)  Fried rice ______

______

______

b)  Deep fried chips ______

______

______

c)  Jacket potato with butter______

______

______

d)  Pasta with a creamy sauce ______

______

______


2. Eat lots of fruit and veg

Q1. a) Recall how many fruit and vegetables portions you ate yesterday.

i.  breakfast:

______

ii.  lunch:

______

iii.  dinner:

______

iv.  snacks:

______

b) The total number of portions consumed

Q2.Identify one fruit or vegetable for each of the sections on the table below.

Part of plant / Fruit or vegetable
Tuber
Leaf
Stem
Flower
Fruit
Fresh or processed / Fruit or vegetable
Canned
Dried
Fresh
Frozen
Juiced

Q3. What is the most popular fruit in your classroom? Why?

______

______

Q4. What is the most popular vegetable in your classroom? Why?

______

______

Q5. Find out how many people in your class achieved the target of eating at least five portions of fruit and vegetables yesterday:

______

Q6. How can more fruit and vegetables be included in your day tomorrow?

______

______

______

Q7. How confident are you at achieving this? (0 – not confident to 10 - very confident)

1 2 3 4 5 6 7 8 9 10

Q8. Why do you rate yourself at this level of achievement?

______

______

______

Q9. Complete the table as a record of how many portions of fruit and vegetables were you able to eat.

Date
How many portions of fruit and veg have you consumed?


3. Eat more fish

Q1. How many portions of oily fish are you recommended to consume each week?

______

______

______

Q2. Why are people encouraged to eat this number of oily fish?

______

______

______

______

Q3. Which type of fish do you often eat?

______

______

Q4. Name one type of fish you have not eaten before, which you would consider. Why?

______

______

Q3. Write a tweet (140 characters) to encourage other people to eat more fish at:



4. Cut down on saturated fat and sugar

Q1. Why is it recommended that people should cut down on:

a) saturated fat?

______

______

______

b) sugar?

______

______

______

Q2. Investigate how much sugar and fat can be found in five different food products by reading the food labels.

Food product / Energy / Fat / Sugar
(kJ) / (kCal) / (g)/100g / (g)/portion / (g)/100g / (g)/portion
1
2
3
4
5

a) Which food product was the highest in fat per 100g? ______

b) Which food product was the highest in sugar per 100g? ______


Q3. Look at the foods below and suggest swaps to similar foods with a lower fat and/or sugar content.

______

______

______

______

______

______

______

______

______

______

______

______


5. Eat less salt

Q1. Why is it important to reduce the amount of salt consumed?

______

______

______

Q2. Which types of food can be high in salt? ______

______

Q3. How can you determine if a food product is high in salt?

______

______

Q4. Name four ingredients that could be used to enhance the flavour of a meal instead of salt.

______

______

Q5. Suggest three different flavouring ideas for potato wedges.

1 ______

2______

3______

Q6. Name two different occasions when you might add salt to food. What else could you add?

Food item / Ingredient added instead of salt

6. Be active and be a healthy weight

Q1. Explain the term ‘energy balance’ in terms of ‘energy in’ and ‘energy out’.

______

______

______

Q2.What are the benefits of being active?

______

______

______

Q3. How many minutes of physical activity are you recommended to undertake each day?

______

______

Q4. List a variety of activities which can be included in being active.

Type of physical activity / Activities which this could include
Active living
Active recreation
Organised sport

Q5. How can you be active while watching television this week?

______

______

______

Q6. How can you be active:

a)  on your own?

______

b)  with your friends?

______

c)  with your family?

______

Q7. Create a banner for your school’s website to help promote an active lifestyle to your peers.


7. Don’t get thirsty

Q1. Why is it important to be hydrated?

______

______

______

______

Q2. How much fluid are you recommended to drink each day? ______

Q3. Which drinks count?

______

______

______

______

Q4. When do you need to drink more?

______

______

______

Q5. What type of drinks do you enjoy? Why?

______

______

______

______

Q6. Keep a record of how many drinks and what types of drinks you consume each day for a week?

Type of drink / Monday / Tuesday / Wednesday / Thursday / Friday / Saturday / Sunday

Q7. Describe any patterns you can see from the table above.

______

______

______

______

8. Don’t skip breakfast

Q1. Why is it important to eat breakfast?

______

______

______

______

______

Q2. a) Describe the breakfast foods you would eat on a:

i) School day ______

______

______

______

ii) Weekend ______

______

______

______

iii) Day when you have friends or family visiting ______

______

______

______

b) What are the differences between the above meal occasions?

______

______


Q3. a) Compare some of the nutrients in a variety of breakfast cereals.

Breakfast cereal / Energy (kJ/kCal)

b) What conclusions can you draw from your investigations?

______

______

Q4. Plan 5 breakfast ideas you can suggest for students who are short on time.

1______

______

2______

______

3______

______

4______

______

5______

______

© Agriculture and Horticulture Development Board 2012.

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