Diet & Nutrition
A good diet and nutrition are important for our health and can help us feel our best. Learners are taught the importance of this in both their PE and Health and Well Being lessons.
Hydration
Fluid is so important in the body that even when levels drop only slightly, we begin to feel the consequences. Low levels of fluid in the body can cause headaches, feelings of dizziness, lethargy, poor concentration and a dry mouth. Over a longer term, dehydration can cause constipation and can be associated with urinary tract infections and the formation of kidney stones. Regular and adequate intakes of fluid can help to prevent these. Adults and teenagers need to drink around 1.5–2 litres of fluid a day , ideally in the form of water.
Hydration Tips
Keep a bottle of water with you during the day. Use the water fountains in school to refill your bottle.
If you don't like the taste of plain water, try adding fruit such as strawberries, lemon or lime to your drink.
Drink water before, during, and after a workout.
When you're feeling hungry, drink water.
Diet and Nutrition
Eating a healthy, balanced diet is an important part of maintaining good health, and can help you feel your best. This means eating a wide variety of foods in the right proportions, and consuming the right amount of food and drink to achieve and maintain a healthy body weight.
Nutrition Tips
Eat at least 5 portions of a variety of fruit and vegetables every day
Eat higher fibre starchy foods like potatoes, bread, rice or pasta. Eat wholegrain where possible.
Include some dairy or dairy alternatives (such as soya drinks)
Make sure you eat protein. For example meat, beans, pulses, fish and eggs.
Choose unsaturated oils and spreads, and eat them in small amounts
Drink plenty of fluids (at least 6 to 8 glasses a day)
Links and Tips
Eat Well Guide
Healthy Body
Some useful online resources
The Eatwell Guide - https://www.nhs.uk/live-well/eat-well/the-eatwell-guide/
Healthy Recipes - https://www.nhs.uk/live-well/eat-well/the-eatwell-guide/?tabname=recipes-and-tips
Cooking with Jamie Oliver - https://www.jamieolcom/features/category/get-kids-cooking/
Potential Activities to Support Healthy Diet/Healthy Mind
Investigate what we need in our diet to stay healthy – how does this compare with your own diet? What changes do you think might help you feel better? Set yourself a goal – what two positive changes can you make to improve your diet over the next two weeks? Keep a log and see you how you get on. Make it into a family challenge!
Time to cook – plan a healthy meal for the family, design the menu, and get cooking! You might want to choose a recipe from Jamie Oliver (see website above) or from one you have researched yourself.
Rainbow Cake – treat yourself and your family by baking a rainbow cake. This website - https://www.youtube.com/watch?v=9P4F-G3FZp8 – has a recipe and other fun ideas for treats.