Chapter 1Nutrition
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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
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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
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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
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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)
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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).
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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
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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?
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Activity 12Look at the ingredients list on this package. Circle the words that show that the product containssugar.
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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
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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)
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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)
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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
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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?
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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.
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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
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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
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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
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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