Nourish |
Nourish
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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.
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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Re-write a favourite recipeThink 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 mindfulnessTogether as a family make some bread or pizza dough.
Take notice of your senses as you are making it:
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A healthy snackIt'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 with your family here. 
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Cook a meal from a different cultureIs 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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Write a healthy shopping list together and go grocery shoppingDo you help the adults in your home with the grocery shopping? It can be a big job!
Sit down together and write a shopping list based on the healthy meals that your family plan to cook for the coming days. Then head off to the supermarket and help to find and pick out what you need. Do you know how to read the nutritional panels to find out things like how much fat, carbohydrate, sugar, and sodium are in different food items? Check out Harold's Food Analyser to learn how to understand nutritional information here. 
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Eating a balanced dietOur 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?' here. 
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Eating freshIt'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 labelAs 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 biscuitsOur 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:
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Pack up a healthy picnic and head outdoorsHead outdoors with your whānau with a yummy meal and some fun outdoor activities. You could choose somewhere nearby like the local park or beach, or even turn it into a bit of a weekend road trip and head out somewhere that is further away.
When packing up your picnic think about what nutritious foods travel well, for example things that don't need to be hot, and things that aren't too messy. 
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Try out a healthy baking recipe togetherAre 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:
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Growing your own foodOur 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.
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Snack timeA 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 ingredientsThe 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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