Lesson 1

• LessonUp
• Middelbare school
• mavo
• Leerjaar 1

Planning a healty diet

Lesson 1

At the end of this lesson

Entry 3 Criteria

1.1 Identify the key elements of a healthy diet in relation to food and drink.

1.2 Outline the main health benefits of a healthy diet.

2.1 Give examples of the sorts of personal information needed about an individual when planning their diet.

Level 1 Criteria

1.1 Outline the importance of balance, moderation and variety, and appropriate fluid intake to a healthy diet.

1.2 Describe ways in which a healthy diet contributes to physical and mental well-being.

2.1 Outline the personal information needed about an individual when planning their diet.

2.2 State why this information is important in diet planning.

3.1 Plan a healthy diet for an individual which is consistent with the principles of healthy eating and takes into account their personal needs.

Timeline

- W/C 17th March 2025

- W/C 24th March 2025

- W/C 31st March 2025

HALF TERM WEEK - 7th April - 18th April

- W/C 21st April 2025

- W/C 28th April 2025

- W/C 5th May 2025

- W/C 12th May 2025

- W/C 19th May 2025

HALF TERM WEEK - 26th May - 30th May

- W/C 2nd June 2025

- W/C 9th June 2025

- W/C 16th June 2025

- W/C 23rd June 2025

Summer!

This is a mindmap

What is a diet?
Can you name some diets?

- Paleo Diet

- Mediterranean Diet

- Plant-based diet

- Keto diet

- Intermittent fasting

- Atkins diet

- Low-carb diet

- Low-fat diet

- Gluten-free diet

- Weight Watchers

- Slimming World

- Carnivore diet

- Low- calorie diet

- The pescatarian diet

- Raw food diet

- D a S h Diet

What are the pro's of a diet?

What are the cons of a diet?

My daily diet - page 5/6

In your booklets, there is a space to write down what you currently eat on an average day.

There is absolety not shame in what you are currently eating at the moment - you are young adults so can make your own food choices!! However, by the end of this unit I would like you all to have a better understanding of how you can balance your diet to stay healthy. 

Carbohydrates

These provide energy. Some types of carbohydrates are easy to digest - there are simple carbohydrates or sugars. Some are harder to digest - these are complex carbohydrates, sometimes called starches. Carbohydrates generally come from plant sources.

Which type of carbohydrates do the following provide? (in your booklets)

Fibre

Fibre is a type of complex carbohydrate, however, humans are unable to digest it. This means that it passes through the body, helping to promote a healthy digestive system. Fibre is made by plants as it provides them with structure. For this reason, fibre is found in high quantities in all unprocessed plant-based foods.

Label the foods below and state whether you think they are high or low in fibre: ( In booklets)

Fats

Fats are used by the body for energy - fat is the most calories dense of all the nutrients (calories are how we count the energy content of food). This doesn’t mean fats are all bad. Any energy-providing nutrient, eaten in excess, can cause weight gain. Fats are needed by the body for purposes other than energy. They help insulate nerves and allow the absorption of vital vitamins. Fat is an essential nutrient, meaning we cannot live without it.

Fats can come from plants or animals. Most of the time, animal fats are solid at room temperature. Fats of a plant origin are usually liquid at room temperature and are referred to as oils. In nature, fats exist in meats, eggs, dairy, nuts, and seeds along with many other nutrients. Humans have found ways to extract some fats for cooking.

Label the fats below and state whether they are of animal or plant origin. (In Booklet)

There is absolety not shame in what you are currently eating at the moment - you are young adults so can make your own food choices!! However, by the end of this unit I would like you all to have a better understanding of how you can balance your diet to stay healthy. 

Protein

Protein is used for growth and repair. For this reason, protein can be seen as some of the building blocks for the body. Most protein consumed can be used to build or fix body structures, however, if other energy sources are too low, it can be used for energy.

Many protein sources come from animals - this is because they’re made of protein too! - but it is also possible to get protein from nuts, seeds, beans, and other vegetable sources.

Name the protein sources below, are they plant or animal origin?

There is absolety not shame in what you are currently eating at the moment - you are young adults so can make your own food choices!! However, by the end of this unit I would like you all to have a better understanding of how you can balance your diet to stay healthy. 

Milk and Dairy

Milk and dairy foods, such as cheese and yogurt, are good sources of protein. They also contain calcium which helps to keep your bones healthy and strong. You want to make sure you have lower fat and lower sugar products. Choosing semi-skimmed, 1% fat, or skimmed milk, as well as lower fat hard cheeses or cottage cheese are good choices when adding milk and dairy into your balanced diet.

There are lots of different alternatives for dairy products. Some of these are soya milk and almond milk.

There is absolety not shame in what you are currently eating at the moment - you are young adults so can make your own food choices!! However, by the end of this unit I would like you all to have a better understanding of how you can balance your diet to stay healthy. 

Vitamins and Minerals

Vitamins and minerals do not provide the body with energy, however, they are essential because they allow all sorts of processes to occur in cells. For example, the body cannot make strong bones without both calcium (a mineral) and vitamin D, as well as protein and energy sources. These nutrients are needed in small amounts compared to the other groups, for this reason, they are called ‘micronutrients’. 

Micronutrients are found in plant and animal products. To get the full range of vitamins and minerals, it is best to eat a varied diet.

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