Food and Nutrition
The senior classes, Room 5 and Room 6 had a visit from a health nutritionist, where we looked at the food pyramid, visited our local Four Square Supermarket and purchased ingredients to make sandwiches in the classroom. Here are some of the points that were covered during the week.

Your guide to healthy eating

Life as a young person can be fast, furious and fun. To grow and be healthy, you need to be active and eat the right foods.

Make healthy food choices

• Look after yourself. Your health is important, and it’s affected by what you eat.
• Help with preparing the family meals. You could even have one night a week when you cook for the whole family.
• As often as you can, eat meals with your family and whānau.
• Lead by example – encourage your family and whānau and friends to make healthy food choices.
• Eat three meals every day plus two or three healthy snacks during the day. You also need to drink plenty of water.
• Always take time to eat a healthy breakfast – so you have energy to start the day.

Eat many different foods

Eat a variety of foods from these four food groups every day. They are in our food pyramid.

• vegetables and fruit
• breads and cereals
• milk and milk products
• lean meats, chicken, seafood, eggs, nuts and seeds.

Vegetables and fruit

• Provide carbohydrate, vitamins and minerals, fibre and are low in fat.
• Eat them with most meals.
• Great snack food.

How much do I need?

• At least 3 servings of vegetables and 2 servings of fruit every day.
• Eat many different coloured vegetables and fruit: tomato or strawberry; broccoli or kiwifruit; carrot or mandarin; eggplant or plum; potato or pear.

Breads and cereals

• They also include rice and pasta.
• They provide carbohydrate, which can be an important source of energy and fibre, and some vitamins and minerals (especially wholegrain breads and cereals).
• A great source of energy for growth, sport and fitness.
• If you’re hungry, fill up on these foods. They will keep you full for longer than biscuits, cakes or sweets.

How much do I need?

At least 6 servings every day – if you’re very active, you may need more.

Milk and milk products

• They include milk, cheese and yoghurt.
• They provide energy, protein, fat and most vitamins and minerals, including calcium.
• You need high-calcium foods to build strong bones.
• Choose low-fat milk (yellow or green top) for extra calcium.
• Try milk, cheese and yoghurt as snacks.

How much do I need?

At least 3 servings every day. Choose low-fat options.

Lean meats, chicken, seafood, eggs, nuts and seeds

• All contain protein, which your body needs to grow.
• Also contain fat and many different vitamins and minerals – especially iron, which is important for your blood and brain.
• Your body easily uses the iron from meat, chicken and seafood. To help use the iron from legumes, eat fresh, vitamin C-rich vegetables and fruit at the same time, including kūmara, broccoli, tomatoes, oranges and kiwifruit.
• Limit processed meats, such as luncheon, salami, bacon and ham as they are usually high in fat and/or salt.

How much do I need?

At least 2 servings every day.

Healthy snacks

Snacks help provide the extra energy you need for growth and physical activity. If you are going to be out and about, take snacks with you. Choose healthy snacks that are low in fat, salt and sugar, such as:

• bread, bread rolls, bagels, rēwena and pita breads or French sticks. Try some wholegrain varieties and have them with your favourite low-fat fillings
• crackers, fruit buns, scones, fruit bread, pancakes, popcorn (try popping your own)
• pasta and rice
• breakfast cereals with low-fat milk/yoghurt
• low-fat yoghurt, plain or flavoured low-fat milk
• fresh fruit – whole, with yoghurt, blended in a home made smoothie or with a slice of cheese
• vegetable sticks together with a low-fat dip or spread (hummus, cottage cheese or yoghurt-based dips)
• reheated leftovers, for example, stews, soups and vegetables (such as potato, taro, pumpkin or kūmara)

Have plenty to drink

Drink at least 6 to 8 glasses every day. Drink even more during hot weather and when you are very active (especially before, during and after exercise).

Drink more of

Water is best – it’s free and easy to get.

Low-fat milk is also a good drink; it’s rich in calcium and makes a good snack.

Drink less of …

Fruit drinks and juice are high in sugar. If you choose juice, dilute it with water (1/2 juice and 1/2 water) and have it with a meal rather than on its own. This may help to protect your teeth from the sugar.

Soft drinks are high in sugar and energy (calories) and can contain caffeine. They should be occasional drinks (less than once a week).

Energy drinks and energy shots are not recommended. They contain added vitamins and caffeine. They are usually also high in sugar. Most of the added vitamins are not needed.

Sandwich making in the classroom

The children purchased items from the local supermarket to make sandwiches at lunch time. Here they are in their groups with healthy food items on display before they start making their sandwiches.