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PREPARING FOR A HEALTHY LIFESTYLE Level 1/SCQF Level 4

NAME SCHOOL

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CONTENTS CONTENTS ............................................................................................................................. 2 TRACKING SHEET ................................................................................................................. 3 TOP TIPS FOR SUCCESS ..................................................................................................... 6 FACTORS THAT CONTRIBUTE TO A HEALTHY LIFESTYLE ............................................. 7 PLANNING A HEALTHY MEAL ............................................................................................ 12 MAKING A HEALTHY MEAL ................................................................................................ 17 WORKING TOWARDS A HEALTHY LIFESTYLE ................................................................ 20

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PLEASE LEAVE THIS TRACKING SHEET BLANK UNTIL YOU HAVE FINISHED THE BOOKLET. YOUR TEACHERS/ SUPPORT STAFF CAN HELP YOU TO FILL IT IN WHEN YOU RETURN TO SCHOOL.

TRACKING SHEET

The aim of this unit is to introduce learners to ways in which they can contribute to a healthy lifestyle and to encourage them to plan activities which will improve their own lifestyle such as a balanced diet e.g. food groups, risks of over/under eating; sufficient sleep; taking regular exercise; alcohol and drug awareness.

A key part to this unit at Levels 1/SCQF Level 4 is the cooking of a healthy meal. The act of cooking supports the other aspects of the unit and encourages learners to develop independent living skills. To be classed as cooking heat must be applied to food in some way; learners must therefore apply heat to at least one ingredient within the meal for it to be a suitable assessment activity.

Level 1/SCQF Level 4

Learner name

Centre name

To do this you must Page number Assessment date 1. Understand the factors that contribute to a healthy lifestyle

1.1 Give examples of things to include for a healthy lifestyle

1.2 Give examples of things to avoid for a healthy lifestyle

1.3 Give examples of the impacts on health of: a) drinking alcohol

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b) smoking tobacco c) taking illegal drugs and substances d) lack of sleep

2. Be able to plan a healthy meal

2.1 Select a healthy meal to cook

2.2 Identify the ingredients, and required amounts, for this meal

2.3 Identify the steps, timings and equipment needed to cook the meal

2.4 Calculate the cost of the ingredients

3. Be able to cook a healthy meal

3.1 Cook the meal

3.2 State the cooking methods used

3.3 Clean work areas and equipment after cooking

4. Be able to work towards a healthy lifestyle

4.1 Give examples of how to make own lifestyle more healthy

4.2 Give examples of places and organisations that offer help and advice about achieving a healthy lifestyle

Assessor feedback

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Declaration I confirm that the details above are correct, that the evidence submitted is the learner’s own work and that the learner meets all the requirements for the unit: Learner Name

Learner Signature

Date signed

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TOP TIPS FOR SUCCESS

• You can print this booklet and write/draw in it or do this on the computer.

• Try to complete all the activities if you can. These will help you to gain a better understanding of the topic and will help you to answer the questions and complete the assessment tasks.

• Assessment tasks will be labelled throughout the booklet and these MUST be completed.

• Make sure that you have read a task/question carefully and are doing EXACTLY what it asks you to do. This is important because key words help us to measure how much you have understood, and to decide which level you are working at. For example, if you have “listed” when you were asked to “describe” then your work will not pass the final assessment. Your teachers can check this for you when you return to school.

• Use your own words (unless you are specifically asked to search for information). We check that work is not copied from the Internet or books and your work will fail if you are found to have taken text from other sources. Copying others’ work is called “plagiarism” and this is taken very seriously.

• If you do include research from the Internet, books or magazines, make sure that you say where you found the information. E.g. “Quote” – From (name of book/magazine) by (author’s name) OR “Quote” – From (website name) at (website address)

• If you use photographs as evidence, make sure that you write a short annotation to explain what you are doing in the picture.

• If you get stuck, you should have contact information for your school staff. If they aren’t sure of the answers, they can contact their executive at Prince’s Trust to ask for help.

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FACTORS THAT CONTRIBUTE TO A HEALTHY LIFESTYLE

ACTIVITY The importance of food and a balanced diet

The picture below shows the balance of food we should eat to maintain a health diet.

Can you name the different food groups?

Match the food groups in the table with the picture below.

Carbohydrates Fats & Sugars Proteins Dairy Fruit & vegetables

CARBOHYDRATE

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Our bodies and minds need a balanced diet and exercise to function at their best.

ACTIVITY There are 5 main food types. Give 3 examples of each below.

Carbohydrates

Proteins

Fats (saturated and unsaturated) & sugars

Fibre

Fruits & vegetables

ACTIVITY In the last 24 hours, what have you eaten? List out what you’ve eaten in the table below.

Breakfast

Lunch

Dinner

Snacks

Drinks

Do you eat a well balanced diet? Read on to find out…

Your diet should have 1/3 of Carbohydrates, 1/3 Fruit and Veg & the remaining 1/3 made up of Dairy, Protein and natural Fats and Sugars.

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Do you think your diet is balanced?

Looking at the food you have eaten in the last 24 hours, is there anything you might change to make your diet more balanced?

It is just as important to eat regularly and NOT skip meals too.

A vital component of a healthy, well balanced diet is to maintain our hydration levels - to drink.

How many glasses of water / fluid should we drink every day as a minimum to stay hydrated? Tick the box with the correct answer.

2 glasses

4 glasses

8 glasses

24 glasses

ACTIVITY Lifestyle cards

These cards represent some lifestyle choices you might want to include or avoid, to stay healthy and active.

Put a TICK in the positive life choices

Put a CROSS in the Negative life choices X

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Smoking

Eating 5 fruits/vegetables a day

Sleeping 3 hours a night

Eating Sweets

Walking to School/College

Eating from all the food groups

Sleeping 8 hours a night

Cycling at the weekends

Skipping meals

Playing a sport regularly

1.1 ASSESSMENT TASK From what you have learnt so far, give examples of things to include for a healthy lifestyle.

Write four things that you should do if you want to be healthy.

1.

2.

3.

4.

1.2 ASSESSMENT TASK Write four things that you should NOT do if you want to be healthy.

1.

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2.

3.

4.

1.3 ASSESSMENT TASK Using the internet for research (remember to list the websites used) or speak to family members to give examples of the impacts on health of:

For each section, try to find out:

• What is it? • What impact does it have on your health? • How can it affect your life? • What are the risks? • What are the consequences? • How does it affect your body?

Drinking alcohol

Smoking tobacco

Taking illegal drugs and substances

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Lack of sleep

PLANNING A HEALTHY MEAL

2.1 ASSESSMENT TASK Choose a health meal

Select a healthy meal to cook, you can research ideas in recipe books or websites, or by speaking to your family.

Example websites to help:

http://www.greatgrubclub.com/teachers-recipes#.Xqf8-6aWy3A

https://www.nhs.uk/change4life/recipes

Draw or describe your meal below.

My healthy meal is

Why have you chosen it?

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2.3 ASSESSMENT TASK Write the steps to make your meal

Identify the steps, timings and equipment needed to cook the meal: Add more rows if you need to.

Step 1

Wash my hands for 20 seconds with soap and warm water.

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2.2 ASSESSMENT TASK List the equipment you will need

How long will it take to prepare?

How long will it take to cook?

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2.4 ASSESSMENT TASK Calculate the cost of the ingredients

MAKING A HEALTHY MEAL

3.1 ASSESSMENT TASK Time to put what you have learnt into practice… Let’s get cooking!

Make sure to take pictures after every step and once your meal is finished, also take some photos of you cleaning up afterwards.

In the space below, put your pictures. If you can, write next to each photo what you are doing.

Photos / Pictures Description Example:

Example: I am washing up after cooking my meal

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Ask an adult for help and supervision …be careful and have fun.

3.2 ASSESSMENT TASK State the cooking methods used

Write a list of the methods you used in your recipe, eg. chopping veg, boiling, baking, blending etc .

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3.3 ASSESSMENT TASK Clean work areas and equipment after cooking.

Now you know what you need make your meal and how you’re going to cook it, it’s time to think about how to clean up afterwards. Create a list of items you need to clean up and what you’ll use them for below. For example, washing up liquid – to clean the dishes.

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WORKING TOWARDS A HEALTHY LIFESTYLE 4.1 ASSESSMENT TASK Give examples of how to make own lifestyle more healthy.

1.

2.

3.

4.

ACTIVITY What are you going to do this week to improve your health?

Eg. YouTube exercise video / 30 min walk / reduce the number of sweet things eaten

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

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ACTIVITY Perhaps keep a food diary for a week – make sure you drink enough water every day, 5 x portions of fruit and veg, not too much fat or sugar….

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4.2 ASSESSMENT TASK Give examples of places and organisations that offer help and advice about achieving a healthy lifestyle

1.

2.

3.

4.

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ACTIVITY As a recap, have a go at the word search below.

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CONGRATULATIONS!

• You have completed the Preparing for a healthy lifestyle unit of the Prince’s Trust Personal Development and Employability (PDE) qualification. Make sure you give this booklet to your teacher (either in person or online) for it to be marked.

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