ng
H e a lt h y e a t i
© The Guide Association 2013 www.girlguiding.org.uk
Go For It! Healthy eating
Welcome to Go For It! Healthy eating
What’s this Go For It! about?
A balanced diet is the best diet and this doesn’t have to mean cutting out all of your
favourite snacks! From our research, we know that healthy eating is something you
think is important but you feel you are less healthy as you get older.
Go For It! Healthy eating helps you make eating the right things enjoyable by getting
you and your Patrol involved with lots of fun food activities. Your Patrol will have the
opportunity to find out why some food is healthy and why some isn’t so good for you.
You can choose activities about where your food comes from and learn about
different types of food. If you hadn’t guessed already, there is also the opportunity to
do some cooking as part of this Go For It! – and when there is cooking, there is
eating!
How does it work?
For your first session, have a go at some of the activities in the ‘Get started’ section to
find out which activities in Go For It! Healthy eating interest you. Then choose three
more sessions’ worth of activities in the rest of the pack. Make sure you do at least
one activity from three of the five sections. You should spend four Patrol times
(including planning time) on the Go For It! to gain the badge.
If you enjoy Go For It! Healthy eating, check out the ideas in the ‘Take it further’
section on page 20.
Team work
You’ll need to work together all the way on this Go For It! – there are lots of decisions
and plans to be made. How will you make sure everyone’s voice is heard? Think about
everyone’s strengths and how best to use them.
Go For It! Healthy eating badge
When your Patrol has completed Go For It! Healthy eating you will each gain this great
badge!
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© The Guide Association 2013 www.girlguiding.org.uk
Go For It! Healthy eating
Get started
These activities are designed to get you started and help your Patrol to pick other
activities from this Go For It!. Try a few and find out what you enjoy most! Don’t forget
to leave time once you have done this to plan what you will be doing for the next
three Go For It! sessions.
Time for fruit and veg
Fruit and vegetables are an excellent source of vitamins, minerals
and fibre, which your body needs to grow. They also contain
important sugars, proteins, fats, oils and water. Our bodies can’t
make vitamins or fibre and we can’t absorb minerals directly from
rocks, but luckily for us, plants can!
Did you know? Vitamins are vital for life! They help our cells to grow
and are needed for healthy muscles, nerves, bones, hair, skin and
blood vessels. Plus they help us fight disease.
ll t
It wi ake:
20 minutes
Vital Vitamins
For
Found in
Vitamin A
Growth, healthy eyes and skin
Liver, egg yolk, yellow fruit and
vegetables
Vitamin B
Healthy nervous and digestive
systems, kidneys, energy and
metabolism (turning food into
energy)
Meat, cereal, bread, milk and
green vegetables
Vitamin C
Healthy skin, teeth and bones,
and helping combat disease
Citrus fruit, strawberries and
potatoes
Vitamin D
Healthy bones
Salmon, liver, eggs, fish
Vitamin E
Healthy cells and body fats
Margarine, wholegrain cereals
and nuts
You will need
Pens
Paper
What to do
As a group, see if you can plan a meal that includes all the vitamins in the table above.
Take it further
If you enjoyed this activity, make sure you take a look at ‘The right stuff’ activity on
page 5. Have a go at cooking the meal you have designed.
2
© The Guide Association 2013 www.girlguiding.org.uk
Go For It! Healthy eating
What’s the story?
No single food will provide you with all the nutrients you need to
stay healthy and strong. We all need a balanced diet of foods
containing fats, carbohydrates and proteins, as well as foods that
provide vitamins, minerals and fibre. So, what should a balanced
diet consist of?
ll t
It wi ake:
15 minutes
The five food groups!
Fruit and vegetables – vitamins, minerals and fibre.
Starchy foods (bread, cereals, potatoes, rice and pasta) –
carbohydrates and fibre.
Meat, fish, poultry, eggs and pulses – protein and iron.
Milk and dairy foods – protein and fats.
Foods containing fat and/or sugar (nuts, oily fish, avocados, cakes, sweets, crisps,
fizzy drinks) – fats, sugars, protein and carbohydrates.
You will need
Pens
Paper
What to do
Everyone in your Patrol should write a list of everything they have eaten today.
Does it contain all five of the food groups?
As a Patrol, look at your diaries and discuss how you can get the balance right.
Did you know? As well as the right food, your body needs lots of water.
So make sure that you drink at least one and a half litres – that’s five to seven glasses
a day! It can be a mixture of different drinks, but water is by far the best.
Take it further
If you enjoyed this activity, make sure you take a look at ‘The right stuff’ activity on
page 5.
Going veggie
A vegetarian is someone who chooses not to eat meat, poultry,
game, fish, shellfish or animal products. This could be for a number
of reasons – an allergy, religion, personal taste or moral beliefs.
There are a number of different types of vegetarians.
ll t
Lacto-ovo vegetarian – Most vegetarians come under this
It wi ake:
category as they eat both dairy products (butter, vegetarian cheese
and milk) and eggs.
15 minutes
Lacto-vegetarian – These vegetarians eat dairy products but not
eggs.
Ovo-vegetarian – These people eat eggs but not dairy products.
Vegan – A vegan does not eat dairy products, eggs or any food (such as jelly or
chewing gum) which is made using an animal product.
Did you know? Pescetarians share many components of their diet with vegetarians,
but they also eat fish and shellfish.
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© The Guide Association 2013 www.girlguiding.org.uk
Go For It! Healthy eating
You will need
Pens
Paper
What to do
With your Patrol, conduct a survey to find out how many Guides in your unit are
vegetarian. Find out what type of vegetarian they are. You could also find out why they
are or wanted to be a vegetarian.
Take care
Remember that not everyone will be happy talking about their
diet so it’s good to have a ‘prefer not to say’ option in your
answers.
Take it further
Plan a vegetarian meal suitable for the different types of vegetarians in your unit and
have a go at cooking it.
What next?
Now you have had a taste of a few activities to get you thinking about food and eating
healthily, check out the activities in the following sections:
Creative food
Food for thought
Out and about with food
What’s cooking in the savoury kitchen?
What’s cooking in the dessert kitchen?
Choose which ones you want to do for the rest of your sessions on this Go For It!. You
can either plan the next three sessions in one go or allow time at the end of each one
to plan the following session. Your Leaders will be able to help you with the planning.
4
© The Guide Association 2013 www.girlguiding.org.uk
Go For It! Healthy eating
Creative food
Fruits for free
If you’re feeling green-fingered, you could use seeds straight
from a fruit to grow your own. You’ll have to be patient if you
want to harvest your own fruit, but it could be worth the wait!
What to do
lu
s
tim
o
gr
w
p
Pips or seeds from a fruit (orange, apple, melon etc)
Small plant pot each
Compost
Plastic bag (food bags are ideal)
!
ll t
It wi ake:
10 minutes
for planting
You will need
e fo
to
r your seeds
1.Soak your seeds in water and then leave them in a warm place for two days.
2.Plant the seeds in a pot of damp compost.
3.Cover the pot with a plastic bag to keep the moisture in and leave it on a
windowsill.
4.It will be several weeks before your seeds start to germinate. As the plants grow,
transfer them to a larger pot to give them enough space.
Take care
Be aware of any food allergies in your Patrol.
The right stuff
Is what you eat good for you? Over the next seven days get all
members of the Patrol to keep a ‘food diary’.
You will need
Food diary for each member of the group
Information about food groups from the ‘Get started’ section
Pens
Paper
What to do
Write down everything you eat and drink for breakfast, lunch and
dinner, as well as any snacks you eat between meals.
ll t
It wi ake:
20 minutes
plu
s tim
g
tin
e outside mee
Use the information about food groups and vitamins from the ‘Get started’ section to
work out if you can improve your diet. Are there any food groups and vitamins which
you haven’t eaten? Should you try to eat less or more of something?
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© The Guide Association 2013 www.girlguiding.org.uk
Go For It! Healthy eating
Creative cuts
You’ll be amazed at the patterns that fruits can make when you cut
them in half and use them for printing! Have a go at making greeting
cards or wrapping paper from fruit printing. Alternatively, you could
use the prints to design different cartoon characters which
encourage younger children to eat more healthily.
You will need
ll t
It wi ake:
20 minutes
A selection of differently shaped fruit
Chopping board
Sharp knife
Kitchen paper
Poster paints
Paper or card
What to do
1.Cut your various fruits in half and dry them on kitchen paper.
2.Dip the shapes into the paint.
3.Press the fruit half down on to paper or card to create your fruit patterns and leave
to dry before turning them into greeting cards, wrapping paper or art.
Take care
Be aware of any food allergies in your Patrol.
Follow good food hygiene practice, eg washing hands, tying
back long hair.
Take care when using a sharp knife.
Relax with food
Many relaxation treatments are made from natural ingredients, so
why not have a go at making some for yourself?
You will need
Cucumber or cooled tea bags
Mint leaves
Bowl or bucket big enough to soak your feet
Knife
Chopping board
Warm water
ll t
It wi ake:
30 minutes
What to do
For your eyes
Place slices of cucumber on tired eyes for about ten minutes. When they are removed,
your eyes will feel fresh and revived! This works with fresh damp tea bags too.
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© The Guide Association 2013 www.girlguiding.org.uk
Go For It! Healthy eating
For your feet
Add mint leaves to a bowl of warm water for a soothing footbath!
Take it further
If you know of any other relaxation treatments which are made from natural
ingredients, why not have a go at them too?
Take care
Be aware of any food or skin allergies in your Patrol.
Get creative
Campaign for health!
You will need
Pens
Large sheet of paper
Cooking/food magazines (optional)
Glue (optional)
Computer (optional)
Video camera (optional)
ll t
It wi ake:
45 minutes
What to do
Pretend you work for the government and you want people your age to be healthier.
Design an advertising campaign with your Patrol about healthy eating for teenagers.
Use the information in this Go For It! and other information you have collected to put
together an eye-catching campaign. This could include radio or TV adverts, posters,
websites or anything else you can think of.
Take it further
Present your advertising campaign to the rest of your unit. What do they think?
7
© The Guide Association 2013 www.girlguiding.org.uk
Go For It! Healthy eating
Food for thought
A tasty surprise
Organic food is produced without using man-made chemicals.
So organic fruit and vegetables have not been sprayed with
man-made fertilisers or pesticides, and other products do not
have chemically treated or artificial ingredients in them like
colourings, flavourings or preservatives. For meat to be organic
the animals must be fed on an organic diet. Many people say
that they buy organic foods because they are tastier. Find out if
this is true!
ll t
It wi ake:
30 minutes
(
de
You will need
pe
A selection of food with organic and non-organic options
Utensils/equipment to prepare these items
nd i
n g on
the foo
o
d ch
se
n)
What to do
Prepare the organic and non-organic food options in exactly the same way. Make sure
only one person in the group knows which is organic and which is non-organic. Hold
a taste testing with everyone in your Patrol. Discuss which foods you prefer and why.
Now look at the prices and find out which products were the most expensive. Was the
extra expense worth it?
Take care
Be aware of any food allergies in your Patrol.
You should eat at least five portions of fruit and vegetables a
day. You can do this in a number of ways:
raw – straight from the fridge or fruit bowl
cooked from fresh or frozen
in juices, shakes, smoothies and soups
from tins, dried or stewed.
( de
di
ng
ch
n
pe
There are so many different varieties – from the exotic to the
everyday – that you’re sure to find some that will tickle your taste
buds. You’ll be amazed at how different vegetables taste when
you cook them in different ways.
ll t
It wi ake:
30 minutes
os
en)
Same food, different flavour
on
the m
e
g
kin
o
o
thod of c
You will need
Four or five different vegetables in large enough portions to cook them in a few
different ways
Saucepans
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© The Guide Association 2013 www.girlguiding.org.uk
Go For It! Healthy eating
Frying pans
Baking trays
Sharp knives
Chopping board
Oven with hob
What to do
Cook each vegetable in a variety of different ways – boil, steam, stir-fry, roast or even
sauté them. Conduct a taste test with the rest of your Patrol, then discuss the
following questions.
Do the vegetables taste different?
Which way of cooking tastes best?
Which do you think is the healthiest cooking method?
Faraway fruits
In the UK, many of our fruits are imported from other countries.
You will need
A selection of exotic fruits
World map (optional)
Sharp knife
Chopping board
ll t
It wi ake:
45 minutes
What to do
Each person from the Patrol should bring in one exotic fruit – something they think
the others won’t have tried before. They should know what it is and the country it
comes from.
Each member of the Patrol should try to guess the name of the fruit and where it
comes from. If you have a world map, see if you can find all the countries where your
fruits are from.
Try all the different fruits. Which ones are your favourites? You could even make a
global fruit salad.
Take care
Be aware of any food allergies in your Patrol.
Follow good food hygiene practice, eg washing hands, tying
back long hair.
Taste test
Fine tune your taste buds!
You will need
A selection of meat-free products such as vegetarian sausages or burgers
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© The Guide Association 2013 www.girlguiding.org.uk
Go For It! Healthy eating
Utensils/equipment to prepare the food
What to do
In your Patrol conduct a taste test on your meat-free products.
How do they compare with meat products? If you are vegetarian
compare similar meat-free products, for example two different
brands of meat-free sausages.
Which do you prefer? Draw up a chart with the names of the
products that you tested and include three tick boxes next to
each one.
Above each tick box write
Tasted gross!
Tasted fine
Tasted fab!
ll t
It wi ake:
30 minutes
(c o
)
ary
okin
g time may v
After you have tasted each item, tick the box that you think best describes what you
have eaten.
Take care
Be aware of any food allergies in your Patrol.
Follow good food hygiene practice, eg washing hands, tying
back long hair.
Designing food
Imagine you are launching your own healthy snack. How would you
encourage others to try it?
You will need
Pens
Paper
Computer (optional)
Video camera (optional)
ll t
It wi ake:
45 minutes
What to do
In your Patrol, divide yourselves into small groups to design some packaging for your
snack. Don’t forget to include:
your snack name and logo
a list of ingredients
any other information found on food packaging, like weight.
Think about how you would market your new snack. You could:
design a poster or magazine advert
act out a television commercial
think of a new marketing strategy.
Present your new snack to the other group(s) in your Patrol.
10
© The Guide Association 2013 www.girlguiding.org.uk
Go For It! Healthy eating
Out and about with food
A world of food
There are many different communities living in the UK, from
Indian to Chinese, Jamaican to Greek. With each community
comes a whole new world of exciting food to make and eat.
You will need
A selection of recipe books
Food and equipment depending on the dish you choose to
make
What to do
With your Patrol, organise an evening where you learn to make a
dish from another country.
ll t
It wi ake:
15 minutes
to pick the dish
(plu
s
it)
time to cook
In the first Patrol session on this activity, use the recipe books to pick a new dish to
make at the following Go For It! session. Work out what ingredients and equipment
you will need to make enough for everyone in your Patrol to try some. Agree who is
going to bring what.
In the following Patrol session, make and try your chosen dish.
As well as learning about the foods, do some research and find out about some of
the customs related to eating too – do some cultures mostly eat with their hands or
with chopsticks, or maybe eat particular foods only on certain days?
Take it further
There are also many traditional regional dishes in the UK which you could try. If you
don’t know already, try to find out what food is traditionally eaten in your local area,
and learn how to make it.
If this interests you, learn how to make other regional dishes from around the UK. You
could serve up a UK-themed banquet at Guides!
If you like the idea of trying out different foods, why not have a World Food Day once
a term, where you bring and eat food that is usually eaten in a different country or
culture?
Time for tea
How many types of tea do you think there are? If you look in your
local supermarket you will find quite a few, but these are just the tip
of the tea-leaf iceberg!
You will need
A selection of teabags (black teas such as Assam, Darjeeling or
Ceylon will work best)
Milk
Lemon
Sugar
Cups/mugs
Kettle
Chopping board
Sharp knife
ll t
It wi ake:
15 minutes
11
© The Guide Association 2013 www.girlguiding.org.uk
Go For It! Healthy eating
What to do
With your Patrol, choose four or five different teas from around the world. Lots of
supermarkets do selection packs of teabags. Try each one, first with just a slice of
lemon and then with a splash of milk instead. Which ones do you prefer and why?
Take it further
Different kinds of tea are claimed to have different health benefits, but do you think
there is any truth behind them? Do an experiment by giving ‘relaxing’ camomile tea to
one Patrol and a tea that’s supposed to pep you up to another Patrol, then see which
is the noisiest during that meeting!
Take care
Be aware of any food allergies in your Patrol.
Charity and you
Even in the 21st century there are still lots of people dying
because they do not have enough food. Charities feed
thousands of people who would otherwise not be able to
provide themselves with enough food. Being hungry can affect
your concentration, so children who regularly don’t have enough
to eat can find it a lot harder to concentrate at school.
ll t
It wi ake:
Depends...
You will need
Information about different food-related charities
Equipment for your fundraising activity
What to do
...o
ny
our
ty
tivi
c
a
fundraising
Have a look through the information you have brought in about different charities. As
a Patrol, discuss them and choose which one you would like to raise funds for.
There are lots of different ways you could fundraise – here are a few suggestions.
Keep your mouth shut and do a sponsored silence.
Organise a bring and buy or jumble sale at Guides.
Sell some of the food you make using the recipes in this Go For It!.
Hold a raffle and get local shops to donate prizes.
Organise a World Food Day event and sell tickets to family and friends.
As well as raising funds for charities, it’s also important to raise awareness of the
issues they are tackling. Find out as much as you can about where your fundraising
money is going, how it is going to be used and what has caused the particular
problems dealt with by the charity you have chosen.
Take it further
Check out the World Association of Girl Guides and Girl Scouts (WAGGGS) website
at www.wagggsworld.org to see if there are Guides in the country your chosen charity
helps.
12
© The Guide Association 2013 www.girlguiding.org.uk
Go For It! Healthy eating
What’s cooking in the savoury
kitchen?
The only way to discover if you really like something is to try it. So get out those pots
and pans!
Take care
Be aware of any food allergies in your Patrol.
Follow good food hygiene practice, eg washing hands, tying
back long hair.
Vegetable barbecue
i ng
(if us
ll t
It wi ake:
25 minutes
cooking time
ba
rbe
cu e
a
20 cherry tomatoes
10 baby sweetcorn
Olive oil
Salt and pepper
Skewers
Pastry brush
Grill or barbecue
et
it will need tim
ar
m
You will need
up)
Instead of sausages and burgers, barbecue something sweet,
light and refreshing.
o
w
What to do
1.Heat up the grill or barbecue – you may have to ask your Leader for help with this.
2.Thread the tomatoes and sweetcorn on to the skewers and brush with a little olive
oil. Season with salt and pepper.
3.Grill the tomatoes and sweetcorn skewers, turning them so they cook evenly. This
will take about five minutes.
4.Remove from the heat and set aside until they are cool enough to handle, then
enjoy!
What else could you put on your skewers?
Top tip
Whatever you choose for your skewers, make sure all the
chunks are around the same size so that they take the same
length of time to cook.
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© The Guide Association 2013 www.girlguiding.org.uk
Go For It! Healthy eating
Take it further
Instead of grilling the vegetable skewers, cook them over a fire while at camp, taking
care not to burn them.
Chicken in coconut sauce
More coconuts grow in Indonesia than anywhere else in the world
and they are used in many Indonesian dishes.
You will need
30ml vegetable oil
4 chicken breasts
2 onions
1 clove of garlic, peeled and crushed
15ml lemon juice
1tsp ground ginger
1tsp chilli powder
Pinch of salt and pepper
300ml hot water
60g creamed coconut
Rice
Frying pan
Kitchen paper
Vegetable knife
Chopping board
Bowl
Wooden spoon
Tongs (for turning the chicken)
Hob
ll t
It wi ake:
1 hour
What to do
1.Heat the oil in a large frying pan and carefully add the chicken breasts. Cook for
five minutes on each side.
2.Lift the chicken breasts out and place on some kitchen paper.
3.Sprinkle the chicken with the ground ginger, chilli powder, salt, pepper and lemon
juice.
4.Chop the onions and, using the same frying pan you used for the chicken, fry them
with the crushed garlic until they are soft.
5.Pour the hot water into a bowl and add the creamed coconut. Mix thoroughly.
6.Return the chicken to the pan with the onions and garlic and pour the coconut
over the top.
7.Cook the dish over a low heat for about 40 minutes.
8.Meanwhile, boil your rice according to the instructions on the packet.
Hummus
Many Middle Eastern meals begin with a selection of starters called
‘mezze’. Hummus is a classic mezze dish and a tasty starter. You
can buy it ready-made, but why not try making it for yourself? Then
see if there is a difference in cost and taste.
ll t
It wi ake:
15 minutes
14
© The Guide Association 2013 www.girlguiding.org.uk
Go For It! Healthy eating
You will need
1 medium can of chickpeas, drained and rinsed
1 clove of garlic, peeled and crushed
1tbsp light tahini (sesame seed paste)
90ml lemon juice
30ml olive oil
45ml milk
Pinch of salt and pepper
Sprig of parsley
Pitta bread
Sieve or blender
Spoon
Bowl
Dish or plate (to serve)
Toaster
What to do
1.Put the chickpeas in a blender or push them through a sieve into a bowl with the
back of a spoon until you have a smooth paste.
2.Mix the paste with all the other ingredients, except for the parsley and pitta bread.
3.Transfer the hummus to a dish or plate to serve and decorate with the parsley
sprig. Serve with some warmed pitta breads.
Tomato salsa
In Latin America, hot, spicy sauces called salsas are served with
many meals. They are also excellent as dips for tortillas and tacos.
You will need
2 tomatoes
1 small onion
Pinch of salt and pepper
2 sprigs of coriander, chopped
Pinch of sugar
1tsp chilli powder
Tacos or tortillas
Chopping board
Bowl
Spoon
Vegetable knife
ll t
It wi ake:
15 minutes
What to do
1.Finely chop the tomatoes and onions.
2.Mix all the ingredients together and serve in a bowl.
3.Add more chilli powder if you like hot flavours.
4.Serve with tacos or tortillas, or add to burgers to spice them up!
15
© The Guide Association 2013 www.girlguiding.org.uk
Go For It! Healthy eating
Top tip
Mash the salsa with a drained tin of kidney beans and wrap
the mixture in flour tortillas. Cover them with cheese and grill
until the cheese melts to make enchiladas.
Gazpacho
This tangy Spanish soup is served cold and is very refreshing on a
hot summer’s day.
You will need
1 slice of bread
6 spring onions
6 tomatoes
1 cucumber
1 green pepper
30ml olive oil
30ml lemon juice
Pinch of salt and pepper
120ml very cold water
Chopping board
Saucer
Vegetable knife
Food blender
Bowl
Fork
Plastic wrap
Crusty bread (to serve)
ll t
It wi ake:
20 minutes
to prepare
plus
ol
1 hour to co
What to do
1.Cut the crusts off the slice of bread and crumble it into a saucer.
2.Dice the onions, cucumber and tomatoes, and de-seed and dice the pepper.
3.Transfer your vegetables to a serving bowl and stir in the olive oil.
4.Add the lemon juice to the bread and leave it to soak.
5.Put the vegetables and soaked bread in a blender for three minutes. When the
mixture is smooth, add the water and stir.
6.Sprinkle the soup with salt and pepper, pour into a bowl and cover with plastic
wrap. Place in the fridge to chill for an hour before serving.
7.Eat the soup at the end of the meeting with crusty bread.
16
© The Guide Association 2013 www.girlguiding.org.uk
Go For It! Healthy eating
Spanish omelette
Grilling your omelette sound crazy? Not if you’re cooking it the
Spanish way!
You will need
1 large onion
1 large red pepper
2 medium-sized potatoes, cooked
30ml vegetable oil
4 eggs
Salt and pepper
30g butter
Vegetable knife
Chopping board
Frying pan with heatproof handle
Bowl
Fork
Grill
Hob
ll t
It wi ake:
30 minutes
What to do
1.Peel the onion and chop it finely. Thinly slice the potatoes. Cut the pepper in half,
remove the seeds and dice it.
2.Heat the oil in a frying pan. Cook the onion and pepper gently until soft. Add the
potato and heat for two minutes. Leave to cool slightly.
3.Beat the eggs in a bowl with a fork. Stir in the onions, peppers, potatoes and
seasoning.
4.Add the butter to the frying pan and let it melt.
5.When the butter has melted, pour the mixture into the pan and cook over a low
heat for about ten minutes. It should go quite solid.
6.Carefully lift the frying pan on to the grill tray and finish cooking under a hot grill.
17
© The Guide Association 2013 www.girlguiding.org.uk
Go For It! Healthy eating
What’s cooking in the dessert
kitchen?
There are many great desserts out there and for some people they are the best part
of a meal. Have a go at making some of these sweet dishes to try in your Patrol.
Take care
Be aware of any food allergies in your Patrol.
Follow good food hygiene practice, eg washing hands, tying
back long hair.
Mexican fruit snack
Don’t be afraid to mix food groups that you think at first won’t go
together. This Mexican snack combines cucumber and tropical
fruits. It makes a good pudding and an even better afternoon
snack!
ll t
It wi ake:
15 minutes
to prepare
You will need
1 medium-sized cucumber
1 ripe mango
1 orange
150g tin papaya, drained
100g tin pineapple, drained
Juice of 1 lime
Chopping board
Sharp knife
Vegetable peeler
Mixing bowl
Spoon
plu
s 15
minutes to c
l
oo
What to do
1.Wash and carefully peel the cucumber and all the fruits.
2.Cut the fruit into bite-sized pieces and put into the bowl.
3.Add the lime juice and mix everything together.
4.Chill for 15 minutes then enjoy your refreshing treat!
Mexican smoothies
This Mexican drink makes a healthy treat, whatever the weather.
You will need
1 banana
200ml milk
1tbsp honey
ll t
It wi ake:
15 minutes
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Go For It! Healthy eating
2 pinches cinnamon
3 drops vanilla essence
Chopping board
Vegetable knife
Blender
Tall glass and straw (to serve)
Decoration, such as a cocktail umbrella (optional)
What to do
1.Chop the banana and place all the ingredients into the blender.
2.Blend until the mixture is smooth.
3.Pour the smoothie into a glass and serve with a straw and a decoration if you like.
Not as it seems
Bananas are great – they are an excellent source of vitamins A, B
and E and minerals such as potassium and fibre. Plus, if your energy
levels are low, eating a banana will perk you up! So why not serve
up some tasty banana sandwiches?
You will need
3 slices of bread
30ml crunchy peanut butter
50g seedless green, red or black grapes
2 lettuce leaves
1 medium banana, sliced
Juice of 1 lemon
Butter knife
ll t
It wi ake:
10 minutes
What to do
1.Toast the bread and spread each slice with peanut butter.
2.Cut the grapes in half.
3.Wash the lettuce and tear it into small pieces.
4.Toss the banana slices with the lemon juice.
5.Layer up the toast with the lettuce, grapes and banana to make a sandwich.
6.Top the sandwich with a banana slice and grape half.
Fruit smoothies
Chill out with a tasty smoothie.
You will need
175g strawberries
1 banana
15g caster sugar
115g natural yoghurt
150ml milk
Chopping board
Vegetable knife
Blender
Tall glass and straw (to serve)
Decorations, such as a cocktail umbrella and cherries
ll t
It wi ake:
20 minutes
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© The Guide Association 2013 www.girlguiding.org.uk
Go For It! Healthy eating
What to do
1.Wash the strawberries and remove their stalks.
2.Peel and slice the banana and place in the blender. Add the strawberries, sugar,
yoghurt and milk.
3.Blend for one minute until the mixture is smooth and frothy.
4.Serve immediately in a tall glass with a straw, umbrella and cherries!
Take it further
If it is the wrong season for strawberries, why not try a different soft fruit such as
mango – delicious!
Take it further
If you enjoyed this Go For It!, why not try…
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Go For It! Five senses
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© The Guide Association 2013 www.girlguiding.org.uk
Go For It! Healthy eating
Notes for Leaders
A balanced programme
One of your responsibilities is to ensure that your Guides experience a balanced and
varied programme. Chat to the Patrol and find out what their plans are – encourage
them to choose a variety of different activities.
Remember you can ensure a balance by doing unit activities, games and so on in
addition to Go For Its!
Safety
Ensure the Guides are safe. You should always adhere to the rules within The Guiding
Manual and, depending on the girls’ ages and abilities, you may need to give extra
support with:
going outside the normal meeting place
inviting members of the public into the meeting place
staying away from home in unfamiliar surroundings
the use of specialist equipment, such as tents, knives and cooking appliances
personal and food hygiene
allergies and what to do in the event of an allergic reaction.
©The Guide Association 2013
Project Coordinator: Jen Buche
Project Editor: Alison Shaw
Series Designer: Yuan Zhuang
Designer: Angie Daniel
Girlguiding is an operating name of The Guide Association. Registered charity number
306016. Incorporated by Royal Charter.
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© The Guide Association 2013 www.girlguiding.org.uk
Go For It! Healthy eating