t t LEARNING OBJECTIVES PGCE To learn and make choices about how to develop healthy lifestyles. Design and Technology To understand and apply the principles of a healthy and varied diet.

Eatwell Guide copyright belongs to Public Health England in association with the Welsh government, Food Standards Scotland and the Food Standards Agency in Northern Ireland.

t t HOW MUCH? Fruit and vegetables should make up just over a third of the food we eat each day.

t t What does 5 a day mean? 5 a day is a great way of remembering how many portions of fruit and vegetables you should be eating every day.

t t What is a portion? A portion is roughly what fits into the palm of your hand.

t t Which is best? Choose a variety of different fruit and vegetables every day

t t How do we eat a variety? Eat a rainbow!

t t Mix it up There is more to salad leaves than you might think. There are loads of different leaves to choose from – you can pick your favourites. Every salad leaf is different. Do you prefer crunchy or soft? Green or purple?

t t t t know your salad leaves Iceberg Large, pale green leaves Juicy with a fantastic crunch and sweet flavour Try filling the leaves with spicy chicken or vegetables

t t t t know your salad leaves Rocket Small, curly thin leaves Flavoursome and peppery Try scattering on pizza or in salad with cheese and tomatoes

t t t t know your salad leaves Red Chard Striking red stem with small, dark leaves Flavoursome leaves that are tender but firm Try adding to stir fries or in warm salads

t t t t know your salad leaves Round/Butterhead Soft, bright green leaves Very mild, buttery taste Try with other mild ingredients, like fish or chicken

t t t t know your salad leaves Little Gem Small, bright green leaves Firm-hearted lettuce with a sweet flavour Try using the leaves to scoop dips

t t t t know your salad leaves RADICCHIO Firm, bright purple leaves with a white stem and veins Bitter flavour Try mixing with sweeter leaves, such as iceberg, romaine and round or butterhead

t t t t know your salad leaves Watercress Small, dark green leaves Lots of flavour and a peppery taste Try making into sauce or soup

t t t t know your salad leaves baby leaf spinach Dark green, glossy leaves Earthy, buttery taste Try stirring into tomato pasta sauce

t t t t know your salad leaves Endive Pale to dark green curly leaves Crisp texture and nutty, bitter flavour Try serving it with sweet ingredients and dressings

t t t t know your salad leaves lollo rosso Vibrant frilly green and red leaves Soft leaves and a subtle, mild flavour Try using them as wraps or pairing with fish

t t t t know your salad leaves romaine/cos Long, thin light green leaves Great crunch and a refreshing flavour Try making a simple and creamy Caesar salad with croutons for added crunch

t t t t know your salad leaves Crisp/Curly Bright green with large frilly leaves Sweet flavour and slightly acidic taste Try with roast chicken or in green salads

t t Start with Salad Salads come in all shapes and sizes. There is so much you can do with salad leaves. They are a brilliant start to create a tasty and healthy meal.

t t Start with Salad Our favourite ways to use salad leaves

t t PACKED FULL OF NUTRIENTS Our bodies need nutrients to keep healthy. Different nutrients do different things for us. Vitamins, minerals and fibre are nutrients that keep different parts of our bodies healthy. Carbohydrates, protein and fat are all nutrients that give our bodies energy. Salad leaves are packed with vitamins, minerals and fibre. Each leaf contains different nutrients so it’s good to eat a wide variety of different leaves. A rich source of Iron helps to move oxygen around your body Vitamin A helps your body to grow and looks after your eyes, hair, skins, nails and teeth Vitamin K helps to heal wounds e.g. cuts and scrapes and helps to build strong bones Vitamin C helps to protect your body from the environment e.g. pollution, helps your body to fight against illness and looks after your skin, blood vessels, bones and gums

t t Mu Super Salad Carbohydrates give your body the energy it needs POTATOES, BREAD, RICE, PASTA AND OTHER STARCHY CARBOHYDRATES t t Base your salad around starchy carbohydrates such as the ones shown here…

t t My Super Salad Protein and iron helps to protect and repair your body BEANS, PULSES, FISH, EGGS, MEAT AND OTHER PROTEINS t t These foods are healthy and are great for adding more flavour and texture to your salad…

t t My Super Salad FRUIT AND VEGETABLES t t The more fruit and vegetables you include in your meals the better… go for it!