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CHAPTER 1Nutrition

Essentials for Living, 3rd edition

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

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

Animal protein Vegetable protein

(i) _____________________________________ (i) _______________________________________

(ii) _____________________________________ (ii) _______________________________________

(iii) _____________________________________ (iii) _______________________________________

(iv) _____________________________________ (iv) _______________________________________

(v) _____________________________________ (v) _______________________________________

(vi) _____________________________________ (vi) _______________________________________

(vii) _______________________________________

(viii) _______________________________________

(ix) _______________________________________

Activity 2What three sources of protein do you eat most often? Would you consider each to be healthy? Explain why or why not.

(i) ____________________________________________________________________________________

(ii) ____________________________________________________________________________________

(iii) ____________________________________________________________________________________

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

Activity 41. Sharon wishes to calculate her RDA for protein. She knows she is 9½ stone but is not sure how

many kilograms that is. How many grams of protein should she eat per day? ___________________

7 stone = 44 kg 11 stone = 68 kg 8 stone = 50 kg 12 stone = 74 kg 9 stone = 56 kg (1 stone = 6.3 kg) 10 stone = 62 kg

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

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

(i) ________________________________________________________________________________

(ii) ________________________________________________________________________________

(iii) ________________________________________________________________________________

________________ ________________ ________________ ________________ ________________

________________ ________________ ________________ ________________ ________________

________________ ________________ ________________ ________________ ________________

Beans

Cereals

Pasta

Potatoes

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

_____________________________________________________________________________________

_____________________________________________________________________________________

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

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

Saturated fats Unsaturated fats

(i) _____________________________________ (i) _______________________________________

(ii) _____________________________________ (ii) _______________________________________

(iii) _____________________________________ (iii) _______________________________________

(iv) _____________________________________ (iv) _______________________________________

(v) _____________________________________ (v) _______________________________________

(vi) _____________________________________ (vi) _______________________________________

(vii) _______________________________________

(viii) _______________________________________

(ix) _______________________________________

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

A B

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 down whether it is an example of a sugar-, starch- or fibre-rich food.

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

Aoife This morning I got up and had some Weetabix (50g) with milk (150ml), a glass of orange juice (200ml), a boiled egg (50g) and two pieces of wholemeal bread (75g). I went 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) and chips (100g). For dessert I had tinned fruit salad (75g) and ice cream (75g). Before I went to bed I had two digestive biscuits (30g) and a glass of milk (250ml).

Wholegrain pasta

Whitebread

Potatoes

Brown bread

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

Apple Ham Tinned fruit

Chips Ice cream Vegetable soup

Crisps Milk Weetabix

Digestive biscuits Orange juice Wholemeal bread

Egg Plaice

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? _____________________________________________

Seán For my breakfast this morning, I had a bowl of cornflakes (50g) with milk (150ml), two toasted slices of white bread (75g) and a cup of tea. During break time at school I had a Mars bar (75g), a packet of crisps (25g) and a can of Coke (250ml). At lunchtime I had two white bread crisp sandwiches (bread 75g, crisps 25g) and a carton 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 pint of milk (500ml).

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

Chicken curry & rice Crisps Orange juice

Coke Mars bar White bread

Cornflakes Milk White bread, toasted

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

(i) _____________________________________________________________________________________________

(ii) _____________________________________________________________________________________________

Activity 11 1. Some breakfast cereals are good sources of fibre. Using the tables at the back of your textbook,

find out how much fibre 100g of each of the following cereals contains.

All-Bran Cornflakes Shreddies

Bran Flakes Frosties Start

Coco Pops Porridge Weetabix

Common Sense Rice Krispies

2. Which three contain the most fibre?

(i) _____________________________________________

(ii) _____________________________________________

(iii) _____________________________________________

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

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VITAMINS Activity 13 1. The foods listed below are high in vitamin C. Tick whether or not you eat each one regularly.

Food Yes No

Blackcurrants

Cabbage

Cauliflower

Coleslaw

Grapefruit

Lemons

New potatoes

Orange juice

Oranges

Peppers

Strawberries

Tomatoes

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

Explain your answer.

_____________________________________________________________________________________________

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Activity 14 The foods listed in the word bank below are sources of either vitamin C or B group. List each food 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 Vitamin B group

(i) _____________________________________ (i) _______________________________________

(ii) _____________________________________ (ii) _______________________________________

(iii) _____________________________________ (iii) _______________________________________

(iv) _____________________________________ (iv) _______________________________________

(v) _____________________________________ (v) _______________________________________

(vi) _____________________________________ (vi) _______________________________________

(vii) _____________________________________ (vii) _______________________________________

(viii) _____________________________________ (viii) _______________________________________

(ix) _____________________________________ (ix) _______________________________________

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

Vitamin C sources Vitamin B group sources

(i) _____________________________________ (i) _______________________________________

(ii) _____________________________________ (ii) _______________________________________

(iii) _____________________________________ (iii) _______________________________________

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Activity 16 The 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 good source of more than one vitamin, so they 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 Sources of vitamin D

(i) _____________________________________ (i) _______________________________________

(ii) _____________________________________ (ii) _______________________________________

(iii) _____________________________________ (iii) _______________________________________

(iv) _____________________________________ (iv) _______________________________________

(v) _____________________________________ (v) _______________________________________

(vi) _____________________________________ (vi) _______________________________________

(vii) _____________________________________ (vii) _______________________________________

Sources of carotene Sources of vitamin K

(i) _____________________________________ (i) _______________________________________

(ii) _____________________________________ (ii) _______________________________________

(iii) _____________________________________ (iii) _______________________________________

(iv) _____________________________________

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

Vitamin A Vitamin D

(i) _____________________________________ (i) _______________________________________

(ii) _____________________________________ (ii) _______________________________________

(iii) _____________________________________ (iii) _______________________________________

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

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 19 The table below lists the deficiency symptoms of various vitamins. List each vitamin beside its deficiency symptom. (Note: Vitamins can be linked with more than one deficiency symptom or 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 20 1. The foods pictured below are good sources of calcium. Go to the food tables at the back of your

textbook and find out how much calcium per 100g each food contains. Write your answer in the spaces provided.

2. Which are the three best sources of calcium?

(i) ________________________________________________________________________________

(ii) ________________________________________________________________________________

(iii) ________________________________________________________________________________

Activity 21 1. The foods listed below contain iron. Tick whether or not you eat each one regularly.

Food Yes No Food Yes No

Broccoli Brussels sprouts

Cabbage Cauliflower

Curly kale Green peppers

Kidney Lettuce

Liver Peas (even tinned)

Red meat Scallions

Spinach Tomatoes

Milk

Eggs

Yoghurt

White bread

Oily fish

Cheese

Lasagne

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

Explain your answer.

_____________________________________________________________________________________________

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

(i) _____________________________________________

(ii) _____________________________________________

(iii) _____________________________________________

Activity 22 1. The main functions of the minerals calcium, fluorine, iodine, iron, phosphorus and sodium are

listed below. Write each mineral 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 various minerals. Write each mineral beside its deficiency symptom.

Deficiency symptom Mineral

Cramps

Tooth decay

Goitre

Rickets/osteoporosis

Anaemia

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Water and energy Activity 23 Look at the mineral water label below. Write down two minerals contained in the water and find out the function of each one.

(i) Mineral 1: ______________________________________

Function: ______________________________________

_________________________________________________

(i) Mineral 2: ______________________________________

Function: _______________________________________

_________________________________________________

Activity 24 Go to the food tables at the back of your textbook. Find out how many kcals are contained in 100g of each of the following foods.

Food kcals

Beef curry and rice

Brown bread

Chocolate Swiss roll

Pears

Plaice in batter (fried)

Steamed plaice

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

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

1. How many kilocalories are there in 100g of this breakfast cereal?

2. How many kilocalories are there in a 30g serving with semi-skimmed milk?

3. Weigh out 30g of a breakfast cereal and measure out 125ml of milk. Is this a realistically sized serving?

Too small

About right

Too big

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

Activity Your estimate

Playing basketball

Power walking

Playing computer games

Playing pool

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100

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Activity 27 Revision crossword

Now test yourself at www.eTest.ie

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ACROSS 7 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)

DOWN 1 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)