Lesson Notes By Weeks and Term v5 - Grade 5

Lesson Video

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Performance objectives

• This week, we will explore healthy eating habits and making informed food choices. In South Africa, many of us have access to a wide variety of foods, but it's not always easy to know which foods are best for our bodies. Understanding healthy eating is crucial for our growth, energy levels, and overall well-being. This is particularly important as children because what we eat now affects our health later in life. We need to learn to distinguish between foods that give us energy and help us grow strong, and those that might make us feel sluggish or lead to health problems in the long run. Eating well improves concentration in class, boosts our immune system to fight off sickness, and helps us maintain a healthy weight. Also, understanding food labels can help us make wise decisions when we buy food at the shops.
• Learning Objectives:
• By the end of this lesson, learners will be able to:
• Identify the five food groups and explain the importance of each for a balanced diet. (CAPS: Personal and Social Well-being: Making healthy food choices)
• Read and interpret basic food labels to identify key nutrients and ingredients, focusing on sugar, salt, and fat content. (CAPS: Health Promotion: Understanding food labels)

Lesson summary

This week, we will explore healthy eating habits and making informed food choices. In South Africa, many of us have access to a wide variety of foods, but it's not always easy to know which foods are best for our bodies. Understanding healthy eating is crucial for our growth, energy levels, and overall well-being. This is particularly important as children because what we eat now affects our health later in life. We need to learn to distinguish between foods that give us energy and help us grow strong, and those that might make us feel sluggish or lead to health problems in the long run.

Lesson notes

The Five Food Groups: A balanced diet consists of getting the right amounts of nutrients from different food groups.

The five major food groups are: Fruits: Fruits are a great source of vitamins, minerals, and fibre. Examples include apples, bananas, oranges, grapes, mangoes, pawpaws, and berries. Fibre helps with digestion. Aim to eat a variety of fruits each day.

Vegetables: Like fruits, vegetables are packed with vitamins, minerals, and fibre. They also provide antioxidants that protect our bodies from damage. Examples include carrots, spinach (imifino), cabbage, tomatoes, potatoes (batata), sweet potatoes, beans, peas, and butternut squash. Try to include a rainbow of colours in your vegetable intake.

Grains: Grains are our main source of energy. They provide carbohydrates which our bodies use as fuel. It's best to choose whole grains over refined grains whenever possible. Whole grains contain more fibre, vitamins, and minerals. Examples include brown rice, wholewheat bread, maize (mielies), oats, and whole-wheat pasta. Pap is also a staple grain product in South Africa.

Protein: Protein is essential for building and repairing tissues in our bodies. It also helps us feel full. Examples include meat, chicken, fish, eggs, beans, lentils (dhal), tofu, nuts, and seeds. In South Africa, we have many ways to prepare protein, from braaied meat to biltong.

Dairy: Dairy products, or dairy alternatives, are important for strong bones and teeth because they are rich in calcium. Examples include milk, yogurt, cheese, and fortified plant-based milks (like soy or almond milk). Lactose-free options are available for those who are lactose intolerant.

Food Labels: Food labels provide information about the nutrients, ingredients, and serving size of a food product.

Look out for: Serving Size: This tells you how much of the food the nutrition information applies to. Be careful, sometimes a package contains more than one serving!

Calories: Calories tell you how much energy you get from one serving of the food.

Total Fat: This includes saturated fat and trans fat. Try to limit your intake of saturated and trans fats, as they can be bad for your heart. Look for unsaturated fats instead.

Cholesterol: Keep your cholesterol intake low.

Sodium (Salt): Too much sodium can lead to high blood pressure. Be mindful of sodium content, especially in processed foods.

Total Carbohydrates: This includes sugars and fibre.

Sugars: Pay close attention to the sugar content. Many processed foods are high in added sugars. Choose foods with less added sugar.

Protein: Look for foods with a good amount of protein.

Vitamins and Minerals: Check the percentage of daily value (%DV) for vitamins and minerals like vitamin A, vitamin C, iron, and calcium. "Sometimes" Foods vs. "Everyday" Foods: "Everyday" foods: These are foods that we can eat regularly as part of a balanced diet. They provide our bodies with the nutrients we need to grow and stay healthy. Examples include fruits, vegetables, whole grains, lean protein sources, and dairy products. "Sometimes" foods: These are foods that are high in sugar, salt, and/or unhealthy fats. They don't provide many nutrients and can contribute to weight gain and other health problems if eaten too often. Examples include sweets, chips, fizzy drinks, processed snacks, and fast food. "Sometimes" foods should be eaten in moderation, or as treats only occasionally.

Hydration: Water is essential for our bodies to function properly. It helps to regulate body temperature, transport nutrients, and remove waste products. Dehydration can lead to fatigue, headaches, and poor concentration. Instead of sugary drinks, opt for water, diluted juice, or unsweetened herbal teas.

Examples: Reading a Food Label: Imagine you're choosing between two cereals. Cereal A has 10g of sugar per serving, while Cereal B has 2g of sugar per serving. Cereal B is the healthier choice because it has less added sugar.

Choosing a Snack: Instead of a packet of chips, which is high in salt and unhealthy fats (a "sometimes" food), choose an apple and a handful of almonds (an "everyday" food). The apple provides vitamins, minerals, and fibre, while the almonds provide protein and healthy fats.

Healthy Lunchbox: Instead of white bread sandwiches with processed meat and sugary juice, try a whole-wheat sandwich with chicken or cheese, cucumber slices, and a bottle of water. Add some grapes or a small container of yogurt for a balanced and nutritious lunch. Guided Practice (With Solutions)

Question 1: Name one food from each of the five food groups that you ate yesterday.

Solution: Fruits: Apple Vegetables: Carrots Grains: Bread Protein: Chicken Dairy: Milk

Commentary: This question tests the learners' ability to recall and categorize the foods they eat daily into the correct food groups, reinforcing the five food group concept.

Question 2: Look at the following ingredients list for a snack bar: Oats, Sugar, Honey, Vegetable Oil, Raisins, Salt.