Practical: Balanced eating and planning a daily menu
Rational (Latin “sensible”) eating means eating in balance, in energy and nutrients, for your sex, age and activity. It has three rules. First: the energy gained from a day’s food must equal the energy used. Second: the proteins, fats, carbohydrates, mineral salts, water and vitamins in the food must match the body’s needs. Third: keep to a meal schedule – split the day’s food into four parts. In the book’s model, breakfast gives 25–30 percent of daily calories, lunch 35–40 percent, dinner 15–20 percent and an extra snack (at school break) 10–15 percent. According to the book’s table, a pupil aged 11–13 needs about 2350–2500 kcal a day, depending on activity. Rich in protein: meat, fish, egg, cottage cheese, peas, beans; rich in carbohydrate: potato, bread, flour foods, fruit; rich in fat: butter, cream, vegetable oil; rich in vitamins and minerals: vegetables and fruit.
Practical work: draw a table in your notebook (breakfast, lunch, snack, dinner) and, using the food-group table, include at least one item from each group (protein, carbohydrate, fat, vitamins). Roughly estimate what percent of daily energy each meal gives. Draw a “healthy plate” with coloured pencils. Health note: this is only planning; children with an illness or allergy should agree a meal plan with a doctor and parents.