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Be Well

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Make a meal of it

We all know we should eat healthily, although it’s not always easy! But by gradually trying new foods, thinking of better alternatives to your favourite dishes and cooking in healthier ways, you’ll soon be a pro at cooking delicious, healthy meals.

1. Make your favourite meal healthy

What’s your favourite food? Curry? Fish and chips? Burgers?

Choose three of your favourite (but not so healthy!) meals. Work out how you can make the same meal healthier – yet still super tasty. For example, your curry could lose the cream, or use yogurt instead. For fish and chips, you could use un-battered fish and oven chips instead of deep-fried chips.

Have a go at making at least one of the healthier meals you’ve come up with. 

2. Discover new foods

Set yourself a week-long challenge to cook nutritious meals, eat healthy foods and try healthier ingredients you haven’t had before.

Aim to broaden your tastes by adding new ingredients to meals, trying new cooking methods and learning new skills in the kitchen. For example, poach eggs, grill food instead of frying, use spices instead of salt and find unrefined alternatives to sugar to sweeten food.

Create reviews of your food and present these visually in any way you want.

3. Make a recipe book

Now you’ve discovered new foods and ways of making your meals healthier, share your nutritious and delicious recipes by creating a recipe book.

Use the recipes from challenges one and two. Why not ask your friends and family to share their favourites too? You can theme your book (non-baked, sugar-free, vegetarian or desserts, for example), or have different sections for different types of recipes.

Share your recipe book online or make a physical book ready to take to university or use at home. You could even gift it to a friend or family member if you want to.

Cooking safety

  • Check the ingredients you use to make sure you, or other people eating, are not allergic to them.
  • You should be supervised by an adult when cooking, and follow good hygiene rules.
  • Tie long hair back and wash your hands before you start.
  • Always use oven gloves when handling hot items.
  • Check the oven and other cooking appliances are turned off before you leave the kitchen.

Knife safety

  • Always direct a knife away from your body when cutting, and use a cutting or chopping board.
  • Always hold on firmly to what you’re cutting and keep your fingers away from the blade.
  • If you drop a knife, do not try to catch it. Step back and pick it up once it has landed.

Internet safety

To keep safe online, I will…

  • Not share any personal information on the internet (my full name, my home or school address, my phone number or my email address).
  • Only download files on to my devices with permission from my parent/carer.
  • Always ask permission before uploading photos or videos online. If I send pictures, I am aware that these can be forwarded onto others.
  • Tell my parent/carer, teacher or leader if something online worries or upsets me.
  • Only add people online that I know in the real world.
  • Be wary of emails that contain unknown links. I know clicking links can download viruses or other harmful files onto my devices.
  • Treat people online with the same respect as I would in the real world. I will never write anything that might hurt or upset someone.
  • Not meet up with someone that I have met online and if someone asks me to do so, I will tell a parent/carer.
  • Think carefully about what I read, hear and see online, and not trust information unless I have checked it on other websites or in books, or have asked an adult about it.