ZAVO e-Book

Katarina Za rinkijević, Joan J. Martínez Valero, Claudiu Pulpa-Petrovici and Ellen Mels

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Contents

1. Lesson Plan .................................................................................................................................3

2. Materials for pupils .....................................................................................................................4

2.1 Empty food triangle .............................................................................................................5

2.2 Discussion about the triangle exercise .................................................................................6

2.3 Information about the food triangle ..........................................................................................7

2.4 Pop quiz questions...............................................................................................................9

2.5 PowerPoint ........................................................................................................................ 10

1. Lesson Plan

THEME OF THE LESSON: HEALTHY DIET AND EXERCISE, A GOOD RELATIONSHIP

ATTAINMENT TARGET OF THE LESSON: RASING AWARENESS ABOUT HEALTH

Time Content of the lesson Teacher activities Pupils activities

5m Introduction The teachers introduce themselves. Pupils listen to the teachers and also

introduce themselves.

10m

Movement

Teachers do physical exercises to

show how important they are to

have a healthy life.

Pupils take part.

15m Food Triangle Exercise

Teachers present empty food

triangles for the students to fill and

then compare them to the real ones.

Pupils make a food triangle model

and compare it to the Belgian one.

10m Discussion about Triangle Exercise

Teachers make pupils understand

the Belgian model and the

importance of a healthy diet and

exercise.

Pupils listen and are allowed to ask

questions.

10m Pop-quiz Review everything with a quiz.

Teachers will ask questions orally

and will wait for a “yes” or a “no”.

Also they will explain the answers.

Pupils answer with a red or green

card.

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2. Materials for pupils

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2.1 Empty food triangle

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2.2 Discussion about the triangle exercise

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2.3 Information about the food triangle

The active food triangle gives an idea of what you should eat to have enough nutrients daily.

In addition, the active food triangle also makes clear how much a day you should exercise.

All types of food in itself provides a number of nutrients. A single food never supplies all the

required nutrients. In the active food triangle you find 7 groups that each play their part in a

healthy lifestyle. The tip of the active food triangle, the rest group, is a bonus. Both balanced eating and sufficient daily exercise is essential for health.

What's in each group?

EXERCISE

Exercise is ,next to a proper diet, very important for a good health. For a good health adults

should exercise at least 30 minutes a day. This should be spread over the day, for example,

two times 15 minutes. For children and young people is the recommendation that they

exercise at least 60 minutes a day. Choose activities that fit into your daily activities such as

cycling, swimming, dancing, … . Choose activities you can fit easily in everyday life and that promote your health.

WATER

Water is an indispensable part of our body. Water is an essential ingredient of a healthy diet.

Adults need about 1,5 litres of water a day. In hot weather and to people who play sports or

heavy physical work and lose more fluid through sweating, it is recommended to drink more,

best water. Limit the intake of caffeine. Drinks that are in the water group are water, coffee,

tea and broth (bouillon). Other beverages, such as milk and fruit juice, also supply water, but

also contain other nutrients. Therefore they belong in other groups.

CEREAL PRODUCTS AND POTATOES

Cereal products and potatoes provide multiple carbohydrates, fibers, vitamins and minerals.

They form your basic nutrients. That means that grain products and potatoes are an

important part of every meal. This group includes potatoes and all kinds of grain products such as bread, biscuits, cereals, rice and pasta..

How many grain products and potatoes a day you need depends on how active you are.

Someone that does heavy physical work, uses more energy than someone who is sitting the

whole day. The recommendation therefore varies from 5 to 12 slices of bread (from 175 to 420 grams) and from 3 to 5 potatoes (210 to 350 grams).

VEGETABLES

Vegetables provide fibers, vitamins, minerals and carbohydrates. Because not all vegetables

contain the same vitamins and minerals is very important to eat a variety of vegetables.

You never eat too much vegetables. In total you should be eating 300 g of vegetables per

day. This quantity can be reached by both prepared vegetables as raw vegetables to eat,

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spread over the meals. A hot meal must contain vegetables: at least 200 grams after

preparation or 250 grams raw weight. Also the snacks or breakfast can best use some veggies.

FRUIT

Just like vegetables, fruit supplies fibers, vitamins, minerals and carbohydrates. Fruits and

vegetables are distinguished from each other by the presence of different types and

amounts of vitamins and minerals. Therefore you must eat fruit en vegetables daily. You can

eat fruit at breakfast, as a snack and it can be eaten for dessert. You should eat 2 to 3 pieces per day.

MILK PRODUCTS

Milk products are an important source of calcium, protein and vitamins. Calcium is an

essential nutrient that contributes to building and maintaining strong bones.

You should drink 3 to 4 glasses of milk (450-600 ml) and eat 1 to 2 slices cheese (20-40 grams)

per day. Those are sufficient to meet our calcium needs.

Milk products: we mean besides milk derivative products such as yogurt, also all types of cheese (cream cheese, cottage cheese, ...) and buttermilk (karnemelk).

Meat, fish, eggs

Meat, fish, eggs and replacement products are a source of protein, vitamins and minerals.

Alternative products of meat, fish and eggs include soy products and nuts. To fully replace

meat in a vegetarian nutrition, it is necessary to supplement with cereals or milk products.

100 grams of meat or meat products is sufficient per day. Fish, eggs and soy products are

covered by the same 100 grams. It’s best if you put one to two times a week fish on the menu.

BUTTER, OIL

Butter and oil delivers energy in the first place. This group containes: minarines, margarines,

butter, balade light butter, baking and cooking fat and oils. You best choose oil and

margarine which helps prevent heart diseases. A touch of grease on the sandwich and 1 tablespoon of fat per person for the hot meal is sufficient.

REST GROUP

The tip of the food triangle contains the rest group, a separate "floating" section in which you

can place all the foods that are not necessary, strictly speaking in a balanced diet. You'll find

sweets, alcoholic and sugary drinks, fatty sauces, .... They provide typically a lot of energy in

the form of fats and sugar. Foods from this group fit into a healthy diet if they are consumed in

small quantities.

Source: http://www.gezondheid.be/index.cfm?fuseaction=art&art_id=550

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2.4 Pop quiz questions

1. Is 1 liter of water enough for a day? No, we need at least 1,5 liters a day.

2. Is chocolate good for your health? No, it contains plenty of fat, sugar and calories.

3. Is 3 hours of sports a week enough? Yes, for a child or a teenager.

4. Is smoking good for your health? Absolutely not, it is very dangerous for your lungs and

blood.

5. Do you need to sleep more than 7 hours every night? Yes, of course. For a teenager

like you the minimum is 9 hours, because you are growing and you need a lot of rest.

6. Is it good for your health to eat 10 apples a day? No, because although an apple is

very healthy, your diet has to be balanced.

7. Is white bread healthier than brown bread? No, because brown bread has more fiber

and vitamins.

8. Is milk good for your bones and growth? Yes, because it has a lot of calcium. In fact,

milk is the most complete food in the world.

9. Is boiled food better than fried food? Yes, because fried food has a lot of fat (from the

oil).

10. Is soda juice healthier than water? No, because they are made of sugar and the

water is not enough.

11. Do you think it is hard to eat healthy?

Our last question, today, is a bit different.

12. Do you think you can live healthier from now on? …

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2.5 PowerPoint

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