Lesson Notes By Weeks and Term v5 - Grade 3

Lesson Video

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Performance objectives

• Identify the four main food groups
• Explain why a balanced diet and water are important
• Describe the benefits of being active
• Know the difference between safe and unsafe places to play
• Understand how to wash your hands properly

Lesson summary

This lesson focuses on making healthy choices every day to help us grow strong, feel good, and have lots of energy for school and play. In South Africa, we have many wonderful foods and beautiful places to be active, but it is important to know which choices keep our bodies and minds healthy. We will learn about the different kinds of foods that help us in different ways, just like a superhero needs different powers. We will also explore why running and playing is so important, and how to choose safe places to have fun. Understanding these things helps us take care of ourselves, stay out of the doctor's office, and do our best in everything we do.

Lesson notes

A. Healthy Eating: The Food Rainbow Our bodies need fuel to work properly, just like a car needs petrol. This fuel comes from the food we eat. But not all food is the same! To be healthy, we need a mix of different types of food. This is called a balanced diet. A great way to think about it is to try and 'eat a rainbow' every day, which means eating fruits and vegetables of different colours.

Let's look at the main food groups: Carbohydrates (Energy Foods): These are the 'Go' foods. They give you the energy to run, jump, and concentrate in class.

What they do: Provide fuel for your body and brain.

Examples: Pap, rice, bread (especially brown bread), samp, potatoes, sweet potatoes, mealies (corn).

Example in a meal: Having pap with your breakfast gives you slow-release energy to last the whole morning at school.

Proteins (Body-Building Foods): These are the 'Grow' foods. They build and repair your muscles and help you grow taller and stronger.

What they do: Help your body grow, build muscle, and heal if you get a cut.

Examples: Chicken, fish, beef, beans, lentils, eggs, peanuts.

Example in a meal: Eating beans or a piece of chicken for supper helps your body repair itself and grow while you sleep.

Fruits and Vegetables (Protective Foods): These are the 'Glow' foods. They are packed with vitamins and minerals that protect you from getting sick.

What they do: They act like a shield, protecting you from germs and sickness like colds and flu.

Examples: Morogo (spinach), cabbage, carrots, butternut, tomatoes, oranges, bananas, apples, mangoes, guavas. Why a rainbow? Different colours have different vitamins. Red tomatoes have vitamins that are good for your heart, while orange carrots have vitamins for good eyesight. Dairy and Fats (Strong Bones and Brain Foods): What they do: Dairy has calcium for strong bones and teeth. Healthy fats are good for your brain.

Examples: Milk, maas (amasi), yoghurt, cheese. Healthy fats are found in avocado, nuts, and fish.

Example in a meal: Drinking a glass of milk or maas helps build strong bones so you can play without getting hurt easily. Don't Forget Water! Your body is mostly water. You need to drink plenty of clean, safe water every day. It helps you think clearly, helps your body use the food you eat, and keeps you cool.

B. Physical Activity: Move Your Body! Being physically active means moving your body. It's not just about playing sports; it's about not sitting still for too long. You should aim for at least one hour of movement every day. Why is it important? It makes your heart strong. It builds strong muscles and bones. It helps you stay at a healthy weight. It makes you feel happy and less stressed. It helps you sleep better at night.

Fun ways to be active: Playing soccer or netball with friends. Dancing to your favourite music. Playing traditional games like kgati (skipping). Walking to school or the shops with a trusted adult. Helping with chores in the garden or house.

C. Safety First: Where to Play Being active is great, but you must do it in a safe place. A safe place is where you are unlikely to get hurt.

Safe Places to Play: Why they are safe: These places are usually fenced, are away from traffic, and often have adults nearby.

Examples: Your own yard, a school playground, a community park with a grown-up.

Unsafe Places to Play: Why they are dangerous: These places have hidden dangers that can cause serious injury.

Examples: Near busy roads: A car could hit you. Near rivers, dams, or quarries: You could fall in and drown.

In deserted or unfinished buildings: The structure could be weak, or there could be dangerous people inside.

Near electricity substations or pylons: There is a very high risk of electric shock.

D. Hygiene: Fighting Germs Hygiene means keeping yourself and your surroundings clean to prevent illness. Tiny invisible things called germs can get into our bodies and make us sick. Washing them away is a superpower!

Handwashing: This is one of the best ways to stop germs.

When to wash: Before you eat or touch food. After using the toilet. After playing outside. After coughing, sneezing, or blowing your nose.

How to wash (The 5 Steps): Wet: Use clean running water.

Soap: Lather up your hands with soap.

Scrub: Rub your hands together for 20 seconds (sing 'Happy Birthday' twice).

Rinse: Wash all the soap off under clean running water.

Dry: Dry your hands with a clean towel. Guided Practice (With Solutions)

Question 1: Zola's gogo packs her a lunchbox with a vetkoek, a banana, and a small bottle of maas. Sort these foods into their correct food groups and say why this is a good lunch. Solution and

Commentary: Vetkoek: This is made from flour, so it is a Carbohydrate (Energy Food). It will give Zola energy for the rest of her school day.

Banana: This is a fruit, so it is a Protective Food. It gives her vitamins to help her body fight off sickness.

Maas: This is a dairy product, so it is a Strong Bones Food. It gives her calcium for strong bones and teeth.