Our bodies are like a car..

The body gets its fuel (energy) from nutrients that can be found in food and drinks.

Nutrients help to provide the body with the fuel it needs to work well and to stay healthy.

The body also needs water. Water is not a nutrient but it’s very important​.

There are different groups of food. We need to eat from each of the groups to
stay healthy. Food also gives the body the energy it needs for all growth and
repair of our body, normal body functions like our heartbeat, breathing, and for
activities such as walking, riding a bike, skateboarding or playing football.

It is important that we eat the right amounts of food from each of the groups. It’s a
bit like building blocks – we have to balance the blocks carefully to make sure we
get the correct nutrients, otherwise the body will not work properly.

The biggest proportion of our food should come from bread, potatoes and cereal,
and fruit and vegetables. Milk and dairy foods, and meat, and fish should follow
this.

Only a little of food containing fats and sugars should be eaten.

Now let's have a look at what each of the nutrients does for the body and how they can help keep us healthy as well
as providing extra energy when we're doing something active.

Examples of food containing carbohydrates:

Potatoes
Pasta
Cereal
Rice
Bread
Noodles

How do carbohydrates help the body?

Carbohydrates help fuel the body by giving energy. When we riding a bike, run or
play sport the body uses up large amounts of energy. We have to make sure we
balance the energy that goes out, with food and water that comes into the body. We
can replace lost energy by eating foods rich in carbohydrates and drinking plenty of
water.
 That breakfast is the most important meal of the day. If we skip breakfast we
will miss out on important vitamins and minerals.

Carbohydrates contain lots of fibre which helps the body get rid of waste
products.

Examples of food containing vitamins and minerals:

FRUIT VEGETABLES

Apples Peas
Bananas Carrots
Grapes Onions
Pears Cabbage
Cherries Spinach
Peaches Cauliflower
Strawberries Lettuce
Oranges Turnip
Kiwi Broccoli

How do vitamins and minerals help the body?

Fruit and vegetables are full of vitamins, minerals and fibre that help protect the
body from illness.

You can increase your vitamins and minerals by:

● drinking a class of pure fruit juice with breakfast

● eating fruit rather than sweets as a snack
 ● having a fruit salad for dessert
● eating two servings of vegetables or salad for your evening meal

Examples of food containing calcium:

Milk
Cheese
Yoghurt

How does calcium help the body?

Calcium is a mineral that is good for your bones and teeth. It also helps the
nerves and muscles in the body work.

You can increase your calcium by:

● taking a cereal for breakfast with extra milk

● having a yoghurt after your evening meal
● adding a piece of cheese to your pack-lunch box

Examples of food containing protein:

Chicken
Beans
Meat
Soya
Fish
Eggs

How does this nutrient help the body?

Protein is good for the body as it helps to build and repair cells and muscles.

You can increase your protein by:

● choosing lean meat or chicken

 ● eating at least two servings of fish a week
● having beans with meat or as a meat free meal

Examples of food containing fats and sugars:

Fats:

Cheese
Margarine
Whole Milk
Butter
Fat on Meat and Poultry

Hidden Fats and Sugar

Cake Crisps
Sweets Fizzy Drinks
Chocolate Fast Foods - Chips,
Biscuits Fried Rice, Sausage
Ice-Cream Rolls

Do fats help the body?

Fats give the body energy for growth, but we need to make sure we eat the right
amount as too much fat can be bad for us.

Too much sugar in our diet can damage our teeth and is bad for our health.

Think Before You Eat!

We need to make sure we eat a balanced diet so that the body gets all the nutrients it needs.

If we are careful of what we eat, we can help our body grow, and protect it from illness.

Remember we are what we eat – so think before you eat!

Have a look at Tips for eating a balanced diet​.

Breakfast is the most important meal of the day.

It gives energy your body uses while sleeping. Breakfast suggestions:

● cereal with milk and chopped bananas

● experiment with eating different types of bread
● freshly squeezed fruit juice
●

Eat five portions of fruit and vegetables a day. For example:

● freshly squeezed fruit juice

● snack on a piece of fruit between meals instead of sweets
● include raw carrots or celery sticks in your pack lunch
● take two servings of vegetables or salad with your evening meal

Foods containing carbohydrates

Try to eat one or more servings of this food group at each meal. Why not:

● eat mashed potatoes, potatoes have a lot of fibre

● try toasted bread for a snack rather than eating cakes and biscuits?
● replace chips with boiled rice or pasta?
Calcium

Aim for two – three servings a day of this food group. How about...

● taking cereal for breakfast and adding extra milk

● making a fresh fruit milk shake
● taking some cheese with your pack lunch
● have a yoghurt after your evening meal

Protein helps to repair the body

Take small amounts of this food group. Think about:

● having fish at least twice a week

● eating an egg for breakfast
● choosing lean meat or chicken that is cooked with little or no added fat
● have beans together with the meat

Fats are an important source of energy, but remember we should only eat small amounts of this food group!

Be careful of the fats that can be found in fried rice, chips, cakes, crisps, sausage rolls, burgers, pastry, biscuits and
foods which are cooked in fat.

We should drink between eight and ten cups of water.​

Our bodies lose water everyday, so it's important that we drink water, especially before and after exercising and
during hot weather.

Food and Fitness

Who Needs Exercise?

It is important to exercise to help the body stay healthy

and fit.

Children should have one hour of some sort of

exercise a day, like walking, running, playing football,
skate boarding, dancing or swimming. You should
start with 30 minutes of exercise a day.

Exercise Makes Us Stronger and Fitter

It helps the body by:

● your heart is stronger

● your lungs are stronger
● you are fit
● you have more energy
● you feel better and happier
● you sleep better