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Morley Primary School

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Are you a Healthy Thinker?

Are you a healthy eater?

 

We have been learning about how we can help to stay healthy. We looked at what makes a healthy plate; found out about the different food groups; planned healthy lunchboxes; found out how much sugar we really eat; and researched what we could do instead of eating 'red' foods. We kept food diaries for a whole week to see what we ate. We know that treat foods are good to eat in small quantities, but these should be treats, not all the time. We are going to make some changes and become the healthiest class in school!

The Healthy Eat-Well Plate                                                        

Proteins

You need proteins because they make your muscles strong. 

Eggs, fish, meat, nuts,  beans              

 

            

Carbohydrates

Carbohydrates are good for you because they fill you up and give you energy. Carbohydrates have some fibre and fibre is good. Try brown bread - it is more healthy.

Rice, potatoes, bread, pasta, cous cous

Dairy

Dairy gives you calcium. Calcium helps your bones. It helps them grow.

Cheese, milk, cream, yoghurt, chocolate

 

 

 

 

 

 

 

Fruit and vegetables 

If you are healthy you should be

eating at least 5 fruit and veg a day. If you can, they should be different colours. Fruit and veg have lots of fibre. They help to keep you fit and strong and healthy.

Broccoli, oranges, carrots, pears, apples, sweet corn, bananas, plums, salad, cauliflower, cucumber, tomatoes, green beans, sweet potato, parsnip, spinach

Fats and sugars

Fat foods are an occasional treat.

Fat foods are chocolate, crisps and sweets. Lots of processed foods have too much sugar in. Too much sugar is bad for you because it rots your teeth. Only have a bit of unhealthy foods.

Chocolate, sweets, cake, biscuits, pastry, fizzy drinks

Some cereal bars have a lot of sugar, so why not make your own?

 

 

 

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Healthy luncboxes

 

Here is our advice for what should go in a healthy lunchbox:

 

Some carbohydrates - a sandwich, or a small box of pasta or cous cous, or a bread roll to eat with soup

Some protein - meat, fish or cheese filling in a sandwich, or with the pasta, or a flask of soup

Plenty of fruit and veg - choose 3 different things: carrot or cucumber sticks, some tomatoes, a box of salad, an apple or banana, a pot of grapes or mango - the list is endless. Try putting salad in your sandwich,  or have a vegetable soup or pasta sauce, or add chopped fruit and veg to your cous cous

Dairy - a yoghurt or milk drink, or a piece of cheese

Fats and sugars - you will probably be eating plenty of these anyway, so you really don't need any more. Most of us like these foods, though, so we would just say don't eat too many. Have one small biscuit or cake, or have a low fat packet of crisps such as roasted ones. And if you have had a biscuit or crisps for your break time snack, you don't need any more! If you do this most days, then an occasional treat, like a sausage roll or a scrummy piece of cake is fine.

 

Remember that nuts are banned in our school, and chocolate is only on Fridays!

 

Here is an ideal lunchbox: a ham and lettuce sandwich on brown bread, some cucumber sticks, a packet of low fat crisps, a yoghurt, a bottle of water, and a kiwi

Here is another: a box of cous cous with sweet corn, sultanas, chopped chicken, and pieces of carrot, a box of chopped mixed fruit, a Babybel, a bottle of milk, a low sugar cereal bar

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        Today's Swaps!    

 

Swap:

chocolate for a banana

crisps for an apple

ice cream for carrot sticks, cucumber and humus

hot dogs for a salad

 

How much should we be having?

 

Typical values      
Women    
Men Children (5-10 years)
Calories      
2,000 kcal    
2,500 kcal 1,800 kcal
Protein      
 
45 g    
 
55 g  
 
24 g
 
Carbohydrate      
230 g    
300g 220 g
Sugars      
90 g    
120 g 85 g
Fat      
70 g    
95 g 70 g
Saturates      
20 g    
30 g 20 g
Fibre      
24 g    
24 g 15 g
Salt      
6 g    
6 g 4 g

 

85g of sugar is about 6 teaspoons.  There is a lot of sugar in processed foods and ready meals, so be careful. We did a check on how much sugar we had eaten in one day. The worst in class was 48 teaspoons! Most of us had more than 6, 18 of us had more than 12, and 13 of us had more than 18 teaspoons of sugar in one day. We were rather shocked. The class average was more than 18 teaspoons of sugar a day - over 3 times the recommended limit! We will try to replace some of the sugar with fruit and vegetables.

Our Top Tip

 

Why not grow your own veg and fruit? That way you will be eating very fresh food, saving air miles, and having fun outdoors. Go on - give it a go!

Are you interested in a career in teaching? We are a teacher training school. See the Initial Teacher Training page (under About Us) on our website for more details.
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