nutritio chapter 1 nutrition - egs.ie · helps prevent tooth decay works with calcium for strong...

Chapter 1Nutrition

1 Chapter 1 NutritionActivity Packs

Animal protein

(i)

(ii)

(iii)

(iv)

(v)

(vi)

PROTEINActivity 1Classify the following according to whether they are sources of animal or vegetable protein.

Vegetable protein

(i)

(ii)

(iii)

(iv)

(v)

(vi)

(vii)

(viii)

(ix)

Activity 2What are your three favourite sources of protein?

(i)

(ii)

(iii)

Nu

trition

beans, breakfast cereal, brown bread, cheese, chicken, eggs, fish, lentils,meat, milk, pasta, peas, potatoes, Quorn, rice, TVP

2 Chapter 1 Nutrition

Activity 3All the foods below are good sources of protein. Classify each food by writing downwhether it is an example of a high biological value (HBV) or low biological value(LBV) protein food.

Cereals

PastaBeans

Potatoes

Activity 41. Sharon wishes to calculate her RDA for protein. She knows she is 91⁄2 stone but isnot sure how many kilograms that is. How many grams of protein should she eat perday?

7 stone 8 stone9 stone

10 stone

====

44 kg50 kg56 kg62 kg

Key:

2. Look at the nutritional information on this packof chicken nuggets. How many grams of chickennuggets would she have to eat to reach her RDAfor protein?

11 stone 12 stone (1 stone

===

68 kg74 kg6.3 kg)

Activity Packs


2. Do you think in general that the Irish diet is a high protein one? Give a reason for your answer.

(i)

(ii)

(iii)

Activity 51. Give three reasons why it is important to have enough protein in the diet.

Saturated fats

(i)

(ii)

(iii)

(iv)

(v)

(vi)

FATActivity 6Do the following foods contain mainly saturated or unsaturated fats?

Unsaturated fats

(i)

(ii)

(iii)

(iv)

(v)

(vi)

(vii)

(viii)

(ix)

cream, pork chops, cheese, Flora margarine, nuts, sausages, eggs,rashers, butter, cereals, fish, beans


Activity 71. These two food labels are taken from cartons of milk. Which one is from a low-fat milk?

2. How much less fat per 100ml does the low-fat product contain?

3. Give two reasons why fat is necessary in the body.

(i)

(ii)


CARBOHYDRATESActivity 8All the foods below are good sources of carbohydrate. Classify each food by writing downwhether it is an example of a sugar, starch or fibre-rich food.

Whitebread

Pasta

Brownbread

Potatoes

Activity 9Using the food tables at the back of your textbook, answer the questions that followeach of the following cases.

AoifeThis morning I got up and had some Weetabix (50g) with milk (150ml), a glass oforange juice (200ml), a boiled egg (50g) and two pieces of wholemeal bread (75g). Iwent to school and at break time I had an apple (150g) and a packet of crisps (25g).At lunchtime I had a bowl of vegetable soup (250ml), two brown ham sandwiches(bread 75g, ham 75g) and a cup of tea. When I went home I had plaice (150g) andchips (100g). For dessert I had tinned fruit salad (75g) and ice cream (75g). Before Iwent to bed I had two digestive biscuits (30g) and a glass of milk (250ml).


Apple

Chips

Crisps

Digestive biscuits

Egg

Ham

Ice cream

Milk

Orange juice

Plaice

Tinned fruit

Vegetable soup

Weetabix

Wholemeal bread

1. How much fibre did each of the following foods provide Aoife with?

2. Approximately how many grams of fibre did Aoife have today?

Is this enough? Yes No

If ‘no’, suggest how Aoife can increase the fibre content of her diet.

3. Which food item provided Aoife with the most fibre?

SeánFor my breakfast this morning, I had a bowl of cornflakes (50g) with milk (150ml), twotoasted slices of white bread (75g) and a cup of tea. During break time at school Ihad a Mars bar (75g), a packet of crisps (25g) and a can of Coke (250ml). Atlunchtime I had two white bread crisp sandwiches (bread 75g, crisps 25g) and a car-ton of orange juice (250ml). When I went home I had chicken curry and white rice(200g). Before I went to bed I had two toasted slices of white bread (75g) and a pintof milk (500ml).

Chicken curryand rice

Coke

Cornflakes

Crisps

Mars bar

Milk

Orange juice

White bread

White bread,toasted

1. How much fibre did each of the following foods provide Seán with?

2. Approximately how many grams of fibre did Seán have today?

Is this enough? Yes No


If ‘no’, suggest how Seán can increase the fibre content of his diet.

3. Which food item provided Seán with the most fibre?

Activity 10Give two reasons why it is important to eat enough fibre.

(i)

(ii)

Activity 111. Some breakfast cereals are good sources of fibre. Using the tables at the back of this book,find out how much fibre 100g of each of the following cereals contains.

All-Bran

Bran Flakes

Coco Pops

Common Sense

Cornflakes

Frosties

Porridge

Rice Krispies

Shreddies

Start

Weetabix

(i)

(ii)

(iii)

2. Which three contain the most fibre?


Activity 12Look at the ingredients list on this package. Circle the words that show that the product containssugar.


VITAMINSActivity 131. The foods listed below are high in vitamin C. Tick whether or not you eat each one regularly.

Food

blackcurrants

cabbage

cauliflower

coleslaw

grapefruit

lemons

new potatoes

orange juice

oranges

peppers

strawberries

tomatoes

Yes No

2. Do you think you eat enough vitamin C? Yes No


Activity 14The foods listed in the word bank below are sources of either vitamin C or B group. List eachfood under the appropriate heading below.

beans, blackcurrants, brown bread, cabbage, cheese, coleslaw, eggs, fish,grapefruit, lemons, lentils, meat, milk, new potatoes, nuts, orange juice,oranges, peas, peppers, strawberries, tomatoes, yeast bread

Vitamin C

(i)

(ii)

(iii)

(iv)

(v)

(vi)

(vii)

(viii)

(ix)

Vitamin B group

(i)

(ii)

(iii)

(iv)

(v)

(vi)

(vii)

(viii)

(ix)

Activity 15List three vitamin C and three vitamin B group sources that you eat regularly.

Vitamin C sources

(i)

(ii)

(iii)

Vitamin B group sources

(i)

(ii)

(iii)


Activity 16The foods listed in the word bank below are sources of vitamin A (including carotene), D and K.List each food under the appropriate heading below. Please note that some foods are a goodsource or more than one vitamin, so will be recorded more than once.

broccoli, cabbage, carrots, cereals, cheese, eggs (2), fish liver oils (2),green vegetables, kidney, liver (2), margarine (2), milk, oily fish (2), peppers,sunshine

Sources of vitamin A

(i)

(ii)

(iii)

(iv)

(v)

(vi)

(vii)

Sources of vitamin D

(i)

(ii)

(iii)

(iv)

(v)

(vi)

(vii)

Sources of carotene

(i)

(ii)

(iii)

(iv)

Sources of vitamin K

(i)

(ii)

(iii)

Activity 17What are your three favourite sources of vitamins A and D?

Vitamin A

(i)

(ii)

(iii)

Vitamin D

(i)

(ii)

(iii)


Activity 18The table below lists the functions of the various vitamins. Write each vitamin in beside itsfunction.

Function Vitamin

Healthy lining of nose and throat

Helps wounds to heal

Blood clotting

Helps to absorb iron

Growth

Healthy nervous system

Healthy eyes

Healthy bones and teeth

Activity 19The table below lists the deficiency symptoms of the various vitamins. List each vitamin besideits deficiency symptom. (Note: Vitamins can be linked with more than one deficiency symptomor disease.)

Deficiency symptom Vitamin Deficiency symptom Vitamin

Rickets Poor blood clotting

Pellagra Delayed healing of wounds

Slowed growth Scurvy

Night blindness Dry linings of nose and throat

Beriberi Osteoporosis

Tiredness Breathlessness


Activity 201. The foods pictured below are good sources of calcium. Go to the food tables at the back ofyour textbook and find out how much calcium per 100g each food contains. Write your answerin the spaces provided.

(i)

(ii)

(iii)

2. Which are the three best sources of calcium?


Activity 211. The foods listed below contain iron. Tick whether or not you eat each one regularly.

Food

broccoli

Brussels sprouts

cabbage

cauliflower

curly kale

green peppers

kidney

lettuce

liver

peas (even tinned)

red meat

scallions

spinach

tomatoes

Yes No

2. Do you think you eat enough iron? Yes No

(i)

(ii)

(iii)

3. Name three foods that you like that contain iron.


Activity 221. Below are listed the main function of the minerals calcium, fluorine, iodine, iron,phosphorous and sodium. Write each mineral in beside its function.

Function Mineral

Keeps the correct water balance in the body

Healthy blood

Helps prevent tooth decay

Works with calcium for strong bones and teeth

Healthy thyroid gland

Builds strong bones and teeth

2. The table below lists the deficiency symptoms of the various minerals. Write each mineralin beside its deficiency symptom.

Deficiency symptom Mineral

Cramps

Tooth decay

Goitre

Rickets/osteoporosis

Anaemia


Water and EnergyActivity 23Look at the mineral water label below. Write down two minerals contained in the water and findout the function of each one.

(i) Mineral 1:

Function:

(ii) Mineral 2:

Function:

Activity 24Go to the food tables at the back of your textbook. Find out how many kcals are contained in100g of each of the following foods.

Food

beef curry and rice

brown bread

chocolate Swiss roll

pears

plaice in batter (fried)

steamed plaice

kcals

Note how few calories are in the fruit. Also notice how the method of cooking affects the num-ber of calories in the plaice.

1000

900

800

700

600

500

400

300

200

100

0

Sle

epin

g

Sitt

ing

Sta

ndin

g

Writ

ing

Wal

king

slow

ly

Hou

sew

ork

Wal

king

bris

kly

Cyc

ling

Cyc

ling

Dan

cing

/Ten

nis

Sw

imm

ing

/Sq

uash

Run

ning

/Foo

tbal

l

Kilo

calo

ries


Activity 25Study this food label and answer the questions that follow.

1. How many kilocalories are there in100g of this breakfast cereal?

2. How many kilocalories are there ina 30g serving with semi-skimmedmilk?

3. Weigh out 30g of this breakfast cereal and measure out125ml of milk. Is this a realistically sized serving?

Too small

About right

Too big

Activity 26It would be impossible to show every type of activity on a graph such as this one. Study it andthen, using it as a guide, estimate the number of kilocalories needed for the following similaractivities.

Activity

Playing basketball

Power walking

Playing computer games

Playing pool

Your estimate

Activity


Now test yourself at www.eTest.ie

1

13

7

8

12

14

65

17

2

3

11

10

9

4

15

16

ACROSS7 Condition caused by lack of vitamin D

(7)10 Salt (6)13 A, D, E and K are examples (3, 7, 8)14 A substance that changes to vitamin A

in the body (8)15 A mineral needed for healthy red blood

cells (4)16 Condition caused by lack of vitamin C

(6)17 Vitamin needed to absorb calcium (7, 1)

DOWN1 Caused by lack of iodine (6)2 Unit of energy (11)3 When energy input and output are

equal (6, 7)4 Vitamin needed to absorb iron (7, 1)5 Animal fat (9, 3)6 A component of fat (8)8 A good source of vitamin C (6, 5)9 Protein is the only nutrient that contains

this element (8)11 Protein is made up of chains of these

(5, 5)12 Lacks water (10)13 Added to water supplies to help prevent

tooth decay (8)

Activity 27Revision crossword

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