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Nourish

Nourish

Feeding our bodies nutritious food is very important so that we have enough energy to do our daily tasks. When we eat food it is broken down in the digestive system and the nutrients travel to where they are needed in our blood. Most of our energy comes from carbohydrates, protein and fat.
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Eating from a wide range of foods allows us to obtain all the nutrients and vitamins that are needed every day to grow, learn, and play. 
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Making traffic light kebabs

Harold and Jo are learning about the immune system, so are talking about what foods form a balanced diet and help us to get lots of nutrients and vitamins into our bodies. They had a neat idea of creating a traffic light kebab, using lots of colourful fruit or vegetables.

Watch the video and then give the activities below a try:
  • Download the template to plan how you might create a traffic light kebab here.
  • Vitamins can help boost the immune system.  Learn about the different types of vitamins: Vitamin A . B Vitamins, Vitamin C, Vitamin D, Vitamin E, 
    ​Vitamin K
  • Check out a short Ted–Ed video about vitamins and how they work here.
  • Investigate how your family can get all the vitamins needed from a balanced diet. Download our Learning Experience Vital Vitamins here.
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Re-write a favourite recipe

Think of a food that you love cooking or baking. What could you change about the recipe to add extra nutrients making it more healthy?

Write out your ideas as a new recipe and test it out. Is your special recipe more delicious?
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Cooking with mindfulness

Together as a family make some bread or pizza dough.

​Take notice of your senses as you are making it:
  • How does it feel?
  • How does it smell? 
  • What does it look like?
  • How does it taste?
  • How do you feel?
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A healthy snack

It's important that we eat food to help nourish our bodies. We often need to have a snack between meals to help keep us going. What is the difference between everyday foods, sometimes foods and occasional foods when it comes to snacks?

Together as a family, download Harold's Learning Experience and work through the questions here.

Did you know that you have the right to clean water, healthy food, a clean and safe environment and information to help you stay healthy? It is listed as article 24 in the United Nations Convention on the Rights of Children agreement. Make some delicious kai to share and celebrate your right to healthy food. Get Super Millie's delicious Oatie Cookies recipe here. 


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Cook a meal from a different culture

Is there something yummy that you are keen to try from a different culture? Perhaps you haven't tried an Indian curry or Japanese sushi? 

Trying different types of food helps us to enjoy different tastes, textures and flavours. By trying new foods you might come across some new favourites too!
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Eating a balanced diet

Our Small Changes Ambassador Danijela Unkovich is an expert on nutrition. In this video she talks us through tips to eating a balanced diet by eating a wide variety of foods. She tells us about the four main food groups, fruit and vegetables, breads and cereals, milk or milk products, and meat and meat alternatives.

To find out more about eating a balanced diet check out Harold's fact sheet 'What is a balanced diet?' and give the quiz a try here.


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Eating fresh

It's important to make sure the food you eat is fresh so you get maximum energy and all the nutrients you need. It’s good to know where food needs to be stored so it lasts longer and keeps nice and fresh.

Together as a family, download Harold's Learning Experience and work through the questions with your family here.
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Look at the label

As well as a list of ingredients, foods and drinks need to have a Nutritional Panel. That’s where you’ll find out how much of each nutrient is in a serve and in 100 grams or millilitres of the product. It’s important information because it tells you what you’re eating and, like the ingredients list, it can help people make healthier food choices and reduce their intake of salt, saturated fat, and sugar.

Together as a family, download Harold's Learning Experience and work through the questions with your family here.
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Baking banana oat biscuits

Our Small Changes Ambassador Danijela Unkovich is an expert on nutrition. In this video she shows us how to make a delicious and nutritious biscuit recipe. 

For this recipe you'll need:
  • 2 bananas
  • 1 1/4 cup of wholegrain oats
  • 1/4 cup shredded coconut
  • 6 dried apricots
  • 1/4 cup chocolate chips
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Pack up a healthy picnic and head outdoors

Head out into your garden with your whānau and enjoy a yummy meal and some fun outdoor activities. 

You can get creative and pretend you are having a picnic adventure somewhere else - use your imagination!
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Try out a healthy baking recipe together

Are you good at following a recipe? Baking together can be lots of fun, and also helps you to practice things like following a recipe and measuring out ingredients. 

Look out for healthy recipes that don't include too much fat or sugar. Can you find any recipes that use nutritious ingredients like fruit or vegetables?

Here are some ideas:
  • Mini quiches
  • Banana oat cookies
  • Muesli slice
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Growing your own food

Our Small Changes Ambassador Danijela Unkovich is an expert on nutrition. In this video Danijela talks to us about the benefits of growing your own food and the ways that you can do it. She also shares her tips for fruit and vegetables that are simple to grow in your garden and that are delicious to add to your meals.

Once you have watched the video give these activity ideas a try: 
  • Investigate what types of vegetable seeds can be planted during this time of year
  • What do you need to do to plant and take care of these seeds
  • Think about the healthy recipes you would be able to make using these veges
  • Research what nutrients and vitamins are in different types of vegetables you'd like to plant
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Snack time

A snack is something small that gives you that little burst of extra energy you need to get things done before your next meal. A piece of fruit or a handful of nuts is a healthy choice for a snack. What other food is a healthy snack?

Together as a family, download Harold's Learning Experience and work through the questions with your family here.​
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Understanding ingredients

The ingredient list is a helpful way to identify exactly what is in the food we eat. It identifies all the substances used to make the food, starting with the ingredient that there is most of in the food and ends with the one there is least of.

Together as a family, download Harold's Learning Experience and work through the questions with your family here.

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Find out more about Life Education Trust at lifeeducation.org.nz
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