Lesson 3: Nutrients and Water

Helen explains why it’s important to have a varied diet, and drink lots of fluids!


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Food manufacturers put lots of helpful advice on their packaging, including the nutrients provided. Find 5 different food packages and write down the amount of carbohydrate, protein and fat in each food per 100g. Why not guess which will be the largest nutrient before you look, and see how many you got right?


Recap on Lesson 3

Energy comes from carbohydrate and protein helps grow and repair your muscles. Vitamins and minerals do lots of important jobs in your body, and you need some fat for general good health.

Don’t forget you also need fibre and water too. As you are 60% water, it’s not surprising that this is the first thing your body would miss. Luckily, drinking water is the easiest thing to do, so there are no excuses for not drinking enough. And fibre helps us feel full and get things moving – a bit like NutriDance!


You’ve been asked to keep a drink diary for 3 days, aiming to drink 6-8 glasses each day. These simple rules will help!

  • Always have a drink with your meal.
  • Sip from your water bottle during class and break time.
  • Drink plenty before and after being active.