ACTIVITY PACK CHAPTER PROTEIN Activity Classify 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) (iv) (iii) (iv) (v) (v) (vi) (vi) (vii) (viii) (ix) Activity 2 What three sources of protein do you eat most often? Would you consider each to be healthy? Explain why or why not. (i) (ii) (iii) Essentials for Living, 3rd edition
H ACTIVITY PACK H Activity 3 All 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. Potatoes Cereals Pasta Beans Activity 4. 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 8 stone 9 stone 0 stone 2. = = = = 44 kg 50 kg 56 kg 62 kg stone = 68 kg 2 stone = 74 kg ( stone = 6.3 kg) 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 5. Give three reasons why it is important to have enough protein in the diet. (i) _ (ii) _ (iii) _ 2 Essentials for Living, 3rd edition
2. Do you think that the Irish diet in general is a high-protein one? Give a reason for your answer. FAT Activity 6 Do 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) (iv) (iii) (iv) (v) (v) (vi) (vi) (vii) (viii) (ix) Activity 7. 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 00ml does the low-fat product contain? 3. Give two reasons why fat is necessary in the body. (i) (ii) 3 Essentials for Living, 3rd edition
ACTIVITY PACK CARBOHYDRATES Activity 8 All 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. White bread Wholegrain pasta Potatoes H Brown bread H 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 (50ml), 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 (50g) 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 (50g) and chips (00g). 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). 4 Essentials for Living, 3rd edition
H. 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 (50ml), 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).. 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 5 Essentials for Living, 3rd edition
H 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 0 Give two reasons why it is important to eat enough fibre. (i) (ii) Activity. Some breakfast cereals are good sources of fibre. Using the tables at the back of your textbook, find out how much fibre 00g 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) 6 Essentials for Living, 3rd edition
ACTIVITY PACK Activity 2 Look at the ingredients list on this package. Circle the words that show that the product contains sugar. 7 Essentials for Living, 3rd edition
VITAMINS Activity 3. 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. 8 Essentials for Living, 3rd edition
Activity 4 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) (iv) (iii) (iv) (v) (v) (vi) (vii) (viii) (ix) (vi) (vii) (viii) (ix) Activity 5 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) 9 Essentials for Living, 3rd edition
Activity 6 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) (iv) (iii) (iv) (v) (v) (vi) (vii) (vi) (vii) Sources of carotene Sources of vitamin K (i) (i) (ii) (ii) (iii) (iii) (iv) Activity 7 What are your three favourite sources of vitamins A and D? Vitamin A Vitamin D (i) (i) (ii) (ii) (iii) (iii) 0 Essentials for Living, 3rd edition
Activity 8 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 9 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 Pellagra Slowed growth Night blindness Beriberi Tiredness Poor blood clotting Delayed healing of wounds Scurvy Dry linings of nose and throat Osteoporosis Breathlessness Essentials for Living, 3rd edition
Activity 20. 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 00g each food contains. Write your answer in the spaces provided. Milk Eggs Yoghurt White bread Cheese Oily fish Lasagne 2. Which are the three best sources of calcium? (i) (ii) (iii) _ Activity 2. The foods listed below contain iron. Tick whether or not you eat each one regularly. Food Yes No Food Yes No Broccoli Cabbage Curly kale Kidney Liver Red meat Spinach Brussels sprouts Cauliflower Green peppers Lettuce Peas (even tinned) Scallions Tomatoes 2 Essentials for Living, 3rd edition
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. 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 3 Essentials for Living, 3rd edition
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 : 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 00g 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. 4 Essentials for Living, 3rd edition
ACTIVITY PACK Activity 25 Study this food label and answer the questions that follow.. How many kilocalories are there in 00g 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 25ml 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. 00 0 Cycling Swimming / Squash Writing 200 Sitting 300 Standing 400 Housework 500 Walking slowly 600 Sleeping Kilocalories 700 Walking briskly 800 Dancing / Tennis 900 Running / Football 000 Activity Activity Your estimate Playing basketball Power walking Playing computer games Playing pool 5 Essentials for Living, 3rd edition
Activity 27 Revision crossword 2 3 4 5 6 7 8 9 0 2 3 4 5 6 7 ACROSS 7 Condition caused by lack of vitamin D (7) 0 Salt (6) 3 A, D, E and K are examples (3, 7, 8) 4 A substance that changes to vitamin A in the body (8) 5 A mineral needed for healthy red blood cells (4) 6 Condition caused by lack of vitamin C (6) 7 Vitamin needed to absorb calcium (7, ) DOWN Caused by lack of iodine (6) 2 Unit of energy () 3 When energy input and output are equal (6, 7) 4 Vitamin needed to absorb iron (7, ) 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) Protein is made up of chains of these (5, 5) 2 Lacks water (0) 3 Added to water supplies to help prevent tooth decay (8) Now test yourself at www.etest.ie 6 Essentials for Living, 3rd edition