Lesson Notes By Weeks and Term v5 - Grade 4

Lesson Video

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Performance objectives

• Identify different food groups for a balanced diet.
• Describe simple food safety practices.
• Plan a healthy and affordable meal.
• Explain why sugary drinks and processed foods are not healthy.

Lesson summary

Healthy eating habits are crucial for growing strong and healthy bodies and minds. In South Africa, where access to nutritious food can sometimes be a challenge, understanding what constitutes a balanced diet and how to keep our food safe is even more important. This knowledge helps us make informed choices about what we eat, stay healthy, and prevent illnesses. Term 4 focuses on making healthy choices for our well-being, and this week specifically tackles Healthy Eating Habits and Food Safety, which are directly relevant to learners' lives, families, and communities.

Lesson notes

Food Groups and a Balanced Diet: A balanced diet means eating a variety of foods from different food groups to get all the nutrients your body needs.

The main food groups are: Fruits and Vegetables: These provide vitamins, minerals, and fibre.

Examples: apples, bananas, oranges, carrots, spinach, tomatoes, gem squash. Aim to eat a rainbow of colours! Fibre helps with digestion and keeps you feeling full.

Grains (Starchy Foods): These provide energy. Choose whole grains like brown rice, wholewheat bread, maize meal, or samp whenever possible. Whole grains have more fibre and nutrients than refined grains.

Examples: Pap (maize porridge), bread, rice, potatoes.

Protein: This is essential for building and repairing tissues.

Examples: meat, chicken, fish, eggs, beans, lentils, nuts, and seeds. Protein helps you grow and stay strong.

Dairy (or Dairy Alternatives): These provide calcium for strong bones and teeth.

Examples: milk, cheese, yogurt. Soy milk or almond milk can be good alternatives for those who don't consume dairy. A balanced plate should ideally consist of roughly: half fruits and vegetables, a quarter grains, and a quarter protein. Dairy can be included separately.

Food Safety Practices: Keeping food safe prevents food poisoning (foodborne illnesses), which can cause stomach aches, vomiting, and diarrhoea.

Here are some important practices: Wash your hands: Before preparing or eating food, wash your hands thoroughly with soap and water for at least 20 seconds (think of singing "Happy Birthday" twice). This removes germs that can make you sick.

Wash fruits and vegetables: Rinse fruits and vegetables thoroughly under running water to remove dirt, pesticides, and germs. Even if you are going to peel them, wash them first!

Cook food properly: Cook meat, poultry, and eggs to the correct internal temperature to kill harmful bacteria. Use a food thermometer if you have one.

Store food safely: Keep raw meat separate from other foods to prevent cross-contamination. Store perishable foods (like meat, dairy, and cooked food) in the refrigerator promptly.

Use clean utensils and surfaces: Use clean cutting boards, knives, and other utensils when preparing food. Clean countertops and surfaces regularly with soap and water.

Healthy and Affordable Meals: In South Africa, affordability is a key factor when planning meals. Here are some ideas for healthy and affordable meals: Pap and Morogo (Spinach): Pap is a staple food in South Africa and is a good source of energy. Morogo is a nutritious and affordable leafy green vegetable.

Bean Stew: Beans are a good source of protein and fibre and are very affordable. You can add vegetables like carrots, potatoes, and onions to the stew.

Chicken and Rice with Mixed Vegetables: Chicken is a relatively affordable source of protein, especially if you buy it in bulk. Serve it with rice and a variety of vegetables like carrots, peas, and green beans.

Lentil Soup: Another fantastic source of protein, fibre and vital minerals. Lentils are cheap and easy to cook.

Unhealthy Choices: Sugary Drinks and Processed Foods: Sugary drinks like sodas and fruit juices are high in sugar and provide little to no nutritional value. Processed foods like chips, sweets, and fast food are often high in sugar, salt, and unhealthy fats. These foods can contribute to weight gain, tooth decay, and other health problems.

Healthier Alternatives: Choose water, milk, or unsweetened tea instead of sugary drinks. Opt for fresh fruits and vegetables instead of processed snacks. Prepare meals at home using fresh ingredients instead of relying on fast food.

Example 1: Identifying Food Groups Scenario: Lerato has a lunchbox containing an apple, a cheese sandwich, and a packet of chips. Which food groups are represented in her lunchbox?

Solution: Apple: Fruits and Vegetables Cheese Sandwich: Grains (bread), Dairy (cheese)

Packet of Chips: Not part of any food group, an unhealthy processed snack.

Example 2: Food Safety Practice Scenario: Thabo wants to make a sandwich. He takes the bread and cheese out of the fridge. What should he do before making the sandwich?

Solution: Thabo should wash his hands thoroughly with soap and water before making the sandwich.

Example 3: Planning a Healthy Meal Scenario: Maria has R20 to spend on lunch. What is one healthy and affordable meal she could buy?

Solution: Maria could buy a vetkoek filled with mince (from a local spaza shop), and a piece of fruit (like an apple or banana), which provides protein, carbohydrates, and vitamins. Guided Practice (With Solutions)

Question 1: Name two fruits and two vegetables that are easily available in South Africa. Which food group do they belong to?

Solution: Fruits: Apples, Bananas.

Food Group: Fruits and Vegetables Vegetables: Carrots, Tomatoes.

Food Group: Fruits and Vegetables

Commentary: This question reinforces the identification of specific food items and their respective food group.