llnp activities book eat well live well
TRANSCRIPT
HandoutsE
at well, live w
ellContents
Handout Page
1. The food pyramid for health 3
2. My food pyramid 4
3. The food groups – grain group 5
4. Wholemeal and white 6
5. Healthy grain food 7
6. Healthy cereal? 8
7. Fruit and vegetables 10
8. About Fruit and vegetables 11
9. Fruit pictures 13
10. Vegetable pictures 14
11. Fruit and vegetable words 15
12. Go for 2 & 5 16
13. Shopping for fruit and vegetables 17
14. Whole, halves and quarters 18
15. Measuring quantities 19
16. Spoons and knives 21
17. A few cutting words 23
18. Fruit platter 24
19. Design a salad 26
20. Salad plus sandwiches 27
21. Pasta salad 28
22. Digital time 30
23. Potato & Thyme Pizza 31
24. Pizza portions 32
25. Dairy foods 33
26. Measuring liquids 34
27. Fat and calcium in milk 36
28. Protein 37
29. Eat least 38
30. Healthy Daily Meal Plan 40
31. Easy cake bake 41
32. Food safety – handling food 42
33. Food safety – cleaning up 43
34. Preparing food safely 44
3
Handout 1
The food pyramid for health
Adapted from www.readyed.com.au/healthy/the_food_groups.htm
We need to eat food from each of these groups.
We need most food from the bottom groups and least from the top group every day to stay healthy.
There are five main food groups.
1. Grain – bread
2. Fruit and vegetables – bananas apples, oranges, grapes, carrots, broccoli, mushrooms
3. Meat and protein – chicken, fish, eggs nuts
4. Dairy – Milk, cheese
5. Oils and sweets – Butter, margarine, lollies, cream
4 Add water and stir: A resource bank of CGEA material for LLNP
Handout 2
My food pyramid
Fruit and Oils and Grain vegetable Meat dairy sweets
........................ ......................... ......................... ........................ ...........................
........................ ......................... ......................... ........................ ...........................
........................ ......................... ......................... ........................ ...........................
........................ ......................... ......................... ........................ ...........................
........................ ......................... ......................... ........................ ...........................
........................ ......................... ......................... ........................ ...........................
........................ ......................... ......................... ........................ ...........................
........................ ......................... ......................... ........................ ...........................
........................ ......................... ......................... ........................ ...........................
........................ ......................... ......................... ........................ ...........................
........................ ......................... ......................... ........................ ...........................
How would you rate your diet? healthy / fairly healthy / unhealthy
Eat well, live well, Handouts 5
Handout 3
The food groups – grain group
This is the food group that we should eat most often. Grain is the seed of grass plants that we can eat.
Wheat, oats, rice, barley, rye and corn are all grains.
Flour, cereal, rice, pasta and bread are made of grain.
Grain gives us energy. It can also have a lot of fibre and vitamins.
Serves of grain
We should eat 6 or more serves from this group every day.
A serving of grain could be one slice of bread, ½ cup of cooked cereal, half a cup of rice or pasta.
Food from grain
Rearrange the following letters to form the name of food made from grain. Write the unscrambled word beside each word and read and spell them with a partner.
bader .................................. erceal ..........................................
aspta ................................... ncro .............................................
icer ...................................... roulf ............................................
6 Add water and stir: A resource bank of CGEA material for LLNP
Handout 4
Wholemeal and white
If you cut a grain or seed and put it under a microscope it will look like this:
A grain seed Grain
A grain seed has three main parts:
Bran � : for fibreStarch � : for energyGerm � : for vitamins and minerals
Wholemeal = whole grainWholemeal flour and brown rice are made from the whole grain. These are best for our health. They are rich in vitamins and fibre.
StarchWhite flour, white rice, white pasta is made from the starch only. These foods do not have much fibre or vitamin B.
List some food that is made from flour. E.g. Pancakes.
............................................................................................................
............................................................................................................
............................................................................................................
............................................................................................................
Eat well, live well, Handouts 7
Handout 5
Healthy grain food
How many serves of grain in this person’s diet?
Which meals could you change to use wholegrain ingredients?
Breakfast2 slices white bread toast with marmaladeCoffee
Mid morning chocolate muffin
LunchWhite bread salad sandwichApple
Mid afternoonsmall packet of savoury biscuits
DinnerLarge bowl of spaghetti bolognaiseice cream
Suggest a replacement meal plan here
Breakfast Lunch Dinner
........................................ ........................................ .......................................
........................................ ........................................ .......................................
........................................ ........................................ .......................................
........................................ ........................................ .......................................
........................................ ........................................ .......................................
Mid morning Mid afternoon
........................................ ........................................ .......................................
........................................ ........................................ .......................................
........................................ ........................................ .......................................
8 Add water and stir: A resource bank of CGEA material for LLNP
Handout 6
Healthy cereal?
Breakfast cereal analysis – amount in grams (g)
Name of Per 100 grams of cerealcereal Fat sugar salt fibre
........................................ ............... .............. ............... .............
........................................ ............... .............. ............... .............
........................................ ............... .............. ............... .............
........................................ ............... .............. ............... .............
........................................ ............... .............. ............... .............
Which cereal had the least fat?
Order the cereal brands from least fat to most fat. �
........................................................................................................
Which cereal had the least sugar?
Order the cereal brands from least sugar to most sugar. �
........................................................................................................
Which cereal had the least salt?
Order the cereal brands from least salt to most salt. �
........................................................................................................
Eat well, live well, Handouts 9
Which cereal had the most fibre?
Order the cereal brands from most fibre to least fibre. �
........................................................................................................
........................................................................................................
Less of what ingredients make a cereal healthier?
............................................................................................................
More of what ingredients make a cereal healthier?
............................................................................................................
Which is the healthiest cereal? Discuss with your classmates.
10 Add water and stir: A resource bank of CGEA material for LLNP
Handout 7
Fruit and vegetables
Fruits and vegetables give us fibre and important vitamins and minerals.
We get Vitamin C from fruits such as oranges and kiwi fruit. Vitamin C helps to keep our bodies healthy and fight disease.
Fibre is very important because it helps to move food through the bowel. Everybody needs fibre in their diet.
Fruit and vegetables are low in fat and calories. �
They are a healthy snack between meals. �
We should eat at least 2-3 serves of fruit and 3 to 5 serves of vegetables every day.
Eat well, live well, Handouts 1111
Handout 8
About Fruit and vegetables
Which fruits are high in vitamin C?
............................................................................................................
Why is fibre important?
............................................................................................................
How many serves of fruit should we eat each day?
............................................................................................................
Why are fruit and vegetables a healthy snack?
............................................................................................................
............................................................................................................
Finish spelling the name of the fruit in the picture
A .... .... l .... s
M .... l .... n
B .... n .... .... a
K i .... .... Fr .... .... t
.... r .... p .... s
St .... .... .... b.... .... .... ies
Nect .... .... .... nes
12 Add water and stir: A resource bank of CGEA material for LLNP
Why is it important to know about fruit and vegetables?
............................................................................................................
............................................................................................................
............................................................................................................
............................................................................................................
............................................................................................................
Have you learnt anything new from reading this?
............................................................................................................
............................................................................................................
............................................................................................................
............................................................................................................
............................................................................................................
Eat well, live well, Handouts 1313
Handout 9
Fruit pictures
14 Add water and stir: A resource bank of CGEA material for LLNP
Handout 10
Vegetable pictures
Eat well, live well, Handouts 1515
Handout 11
Fruit and vegetable words
Match the words in the columns below to the pictures in handout
Fruit Vegetable
lemon carrots
orange bok choy
apples snow peas
kiwi fruit corn
pears tomatoes
strawberries pumpkin
bananas peppers
pineapple celery
grapes broccoli
watermelon red pepper
cherries onions
16 Add water and stir: A resource bank of CGEA material for LLNP
Handout 12
Go for 2 & 5
Go for 2 fruits and 5 vegetables every day for good health
The national Go for 2&5® campaign is an Australian Government, State and Territory health initiative.
http://www.gofor2and5.com.au/
What does Go for 2 & 5 mean?
............................................................................................................
............................................................................................................
Is this a good way of letting people know about their fruit and vegetables?
............................................................................................................
............................................................................................................
Where could you find out more about Go for 2 & 5?
............................................................................................................
Write the names of 2 fruits that you like.
Two fruits I like are .......................................................................
In a sentence, write the names of 5 vegetables you like.
............................................................................................................
............................................................................................................
Eat well, live well, Handouts 1717
Handout 13
Shopping for fruit and vegetables
These prices are from ..................................................................
Date ................................................
Fruit/Vegetable Price
apples ....................
oranges ....................
bananas ....................
lettuce ....................
onion ....................
cabbage ....................
beans ....................
potatoes ....................
........................................ ....................
........................................ ....................
........................................ ....................
........................................ ....................
........................................ ....................
........................................ ....................
........................................ ....................
........................................ ....................
........................................ ....................
18 Add water and stir: A resource bank of CGEA material for LLNP
Handout 14
Whole, halves and quarters
Larger fruit such as watermelon, and vegetables such as pumpkin, are often sold by the whole, the half (½) or quarter (¼).
whole half quarter
…… …… ……
Write whole half and quarter under each diagram in numbers.
How many halves and how many quarters are there in the pictures below?
…… ……
Eat well, live well, Handouts 1919
Handout 15
Measuring quantities
Fruit and vegetables are often sold by weight in grams and kilo grams. Smaller fruits and vegetables are sold this way.
There are 1000 grams (g) in a kilogram (kilos or Kg).
Fill in the grams in this table:
Kilograms ½ kg 1 kg 2 kgs
Grams ................ 1000 g ................
Researching weights:
Order these fruit and vegetables from lightest to �
heaviest5kg bag of potatoes �
200g of cherries �
2 kg bag of onions �
500 g of tomatoes �
1kg of pumpkin �
1. .........................................
2. .........................................
3. .........................................
4. .........................................
5. .........................................
20 Add water and stir: A resource bank of CGEA material for LLNP
Use the measuring scales to find out the weight of the �
fruit your class purchased. Record below.
Fruit Weight
...................................................... .................................
...................................................... .................................
...................................................... .................................
...................................................... .................................
...................................................... .................................
...................................................... .................................
...................................................... .................................
...................................................... .................................
...................................................... .................................
...................................................... .................................
...................................................... .................................
...................................................... .................................
...................................................... .................................
...................................................... .................................
...................................................... .................................
...................................................... .................................
...................................................... .................................
...................................................... .................................
Eat well, live well, Handouts 2121
Handout 16
Spoons and knives
Teaspoon, tablespoon, chopping knife, cutting knife, spreading knife
Write these words next to the correct picture:
22 Add water and stir: A resource bank of CGEA material for LLNP
Now complete these sentences:
Stir a coffee with a ........................................................................
Stir the soup with a ........................................................................
Chop up a water melon with a ........................................................
Slice a tomato with a ......................................................................
Peel an apple with a ........................................................................
Spread honey on bread with a ......................................................
Add a ............................................ of sugar to the coffee.
Add two ............................................ of oil to the cake mix.
Butter the bread with a ................................................................
Eat well, live well, Handouts 2323
Handout 17
A few cutting words
Read the recipe below and fill in the missing words where there is a line. The first instruction has been done for you. There is more than one right answer!
Words : Chop cut slice peel dice
A tropical fruit salad
Ingredients: ¼ a Watermelon, 1 rockmelon, 3 kiwi fruit, 3 bananas, 1 mango, 1 pineapple.
Preparation: First wash all the fruit.
Slice the watermelon into wedges and cut way the skin. Chop the melon into small chunks and add it to the bowl.
Do the same thing to the rockmelon, being sure to scoop out the seeds before chopping into chunks.
...................... the pineapple in half and ...................... the rough
skin away from each half. ...................... and ...................... the
pineapple and gently mix it through the chopped up melon.
...................... the skin away from the kiwi fruit and ......................
each fruit into the mix.
...................... the skin of the mango so that it can be peeled.
Then remove the skin and ...................... the mango into the
fruit mix.
...................... the bananas and ...................... them into the fruit
to finish the fruit salad.
24 Add water and stir: A resource bank of CGEA material for LLNP
Handout 18
Fruit platter
Ingredients – (serves approximately 12)
Selection of fruit
E.g. small pineapple, 200g grapes, 3 oranges, 1 melon, 4 kiwi fruit.
Equipment
Chopping boards, knives, tongs, serving plates /platters, serviettes.
Preparation – personal
Tie hair back. Wash hands well.
Preparation – food
Wash grapes and break into small bunches
Cut Pineapple in half
Cut off skin.
Cut each piece in half and slice
Cut each slice into wedges.
Cut Melon into quarters
Take out the seeds and pulp
Eat well, live well, Handouts 2525
Cut off skin
Cut each quarter into long wedges
Peel and slice kiwi fruit into quarters
Wash oranges and slice into thin wedges
To serve
Arrange fruit on platter, putting larger pieces on the plate first
26 Add water and stir: A resource bank of CGEA material for LLNP
Handout 19
Design a salad
What is your favourite salad?
Write down your recipe following the format of handouts 17 or 18
Ingredients
............................................................................................................
............................................................................................................
............................................................................................................
............................................................................................................
Method
............................................................................................................
............................................................................................................
............................................................................................................
............................................................................................................
............................................................................................................
............................................................................................................
............................................................................................................
............................................................................................................
............................................................................................................
............................................................................................................
Eat well, live well, Handouts 2727
Handout 20
Salad plus sandwiches
Makes approximately 10 rounds of sandwiches
Ingredients
Loaf of wholemeal/ whole grain bread
2 large carrots
1 large lettuce
5 tomatoes
2 large onions
Low fat mayonnaise
Salt and pepper
(Plus) 250 g cheese/ 1 large can of tuna/ 4 boiled eggs/ other
Method
Fillings
Grate carrot and cheese
Shred lettuce
Slice tomato and onion
Mash eggs with a tablespoon of mayonnaise
Sandwiches
Put slices x2 of bread out on bench top.
Add selected variety prepared fillings to bottom slice
Add top slice to make the sandwich
Cut to form 4 triangles
Place a selection of sandwiches on serving tray
28 Add water and stir: A resource bank of CGEA material for LLNP
Handout 21
Pasta salad
Serves 8
Ingredients
500g spiral pasta
2 medium cans of corn
500g green beans, trimmed, cut into 3cm pieces
500g lean leg ham, cut into short strips
2 red peppers, cut into short thin strips
6 ripe tomatoes, chopped
Equipment
chopping boards knives
serviettes large pot
large bowl serving spoon
small bowls small plates
grater
Method
Cook pasta in a large saucepan, simmer until just tender. (about 10 minutes). Drain.
Place in a large bowl
Eat well, live well, Handouts 2929
Bring a small saucepan of water to the boil. Add corn and beans. Cook for 1 minute or until beans are bright green. Drain.
Rinse under cold running water Drain.
Add corn, beans, ham, peppers, tomato to the warm pasta.
Toss until well mixed.
Add dressing and salt and pepper. Mix through.
Serve.
30 Add water and stir: A resource bank of CGEA material for LLNP
Handout 22
Digital time
Circle the hours and underline the minutes in these examples:
7.31, 6.56, 3.08, 10.25, 4.34
In one minute the time will be
9.36 ........................
3.45 ........................
11.19 ........................
In 5 minutes the time will be:
1.30 – 1. 3....
8.23 – 8. .... ....
12.05 -12. .... ....
In 10 minutes the time will be:
2.47 2. .... 7
4.30 4. .... 0
7.50 7. .... 0
In one hour the time will be:
6.10 .... .10
5.33 .... .33
12.00 .... .00
Eat well, live well, Handouts 3131
Handout 23
Potato & Thyme Pizza
Serves 3–4
Ingredients
1 large pizza base
olive oil
1 cup grated mozzarella cheese
2 x potatoes – washed and sliced thinly
2 teaspoons dried thyme leaves (or try another of your favourite herbs)
1 clove garlic – sliced thinly
Salt & pepper to taste
Method
Preheat oven to 220C.
Lightly cover an oven tray with oil.
Spread cheese evenly over the base of the pizza
Arrange the potato slices evenly over the top.
Sprinkle over the thyme and garlic.
Sprinkle with olive oil and season to taste.
Bake in a hot oven for approx 10 to 15 mins or until the base is crisp and light brown and the potatoes tender and the top lightly browned.
Cut into wedges and serve immediately
32 Add water and stir: A resource bank of CGEA material for LLNP
Handout 24
Pizza portions
The shape of the pizza is a ......................
Draw lines around half the pizza. How many pieces of pizza
are there in half the pizza? .......................
Draw lines around one quarter of the pizza. How many pieces
of pizza are there in one quarter of the pizza? .......................
Two friends decide to buy a pizza and share it so that they
both get the same number of pieces.
How many pieces do they each have? ....................... �
How much will each pay if the pizza costs $10.00? �
.......................
Eat well, live well, Handouts 3333
Handout 25
Dairy foods
Dairy foods are milk and milk products, such as milk, cheese and yoghurt.
We should have two to four servings of dairy foods every day.
One serving of this food group could be one cup of milk or yoghurt or 50 g of cheese.
Dairy products give us calcium which we need to keep our bones and teeth strong.
Dairy products also contain some fat. Low fat milk and low fat yoghurt have had most of the fat taken out.
Cheese also contains fat.
34 Add water and stir: A resource bank of CGEA material for LLNP
Handout 26
Measuring liquids
Measuring jug
Liquids are measured by litres and millilitres (mls): A litre = 1000 mls
Liquids are also sometimes measured by the cup:
1 cup = 250 mls ½ cup = 125 mls
Activity group 1
Pour 1 cup into the jug. How many mls? ......................................
Pour in 3 more cups. What is the reading? ................................
Eat well, live well, Handouts 3535
Activity group 2
On the measuring jug, draw a line for ½ a cup.
On the measuring jug, draw a line to show 1 cup.
How many cups would you need to fill the fug to 500mls?
............................................................................................................
How many cups would you need to fill the jug up to 1 litre?
............................................................................................................
36 Add water and stir: A resource bank of CGEA material for LLNP
Handout 27
Fat and calcium in milk
Bring some empty and washed cartons of milk to class.
Write down the brand and whether it is whole milk, low fat or no fat.
Write down the calcium and fat each contains per 100 ml.
Brand and type of milk Calcium per 100 ml Fat per 100 ml
......................................................... ................................ ...............................
......................................................... ................................ ...............................
......................................................... ................................ ...............................
......................................................... ................................ ...............................
......................................................... ................................ ...............................
Calcium content?
Arrange the cartons from highest calcium content to lowest calcium content ( per 100 ml). Number them 1-5 in the calcium column.
Fat content?
Arrange the cartons in order from lowest fat content to highest fat content ( per 100 ml). Number them 1-5 in the “fat” column.
Eat well, live well, Handouts 3737
Handout 28
Protein
This food group includes meat (e.g. poultry, fish, steak), dry beans, eggs and nuts, cheese.
We should eat two to three servings a day of the foods in this group.
We need protein to grow and keep a healthy body. Muscle, skin, and hair are all made up mostly of proteins.
The foods from this group also give us vitamins and iron. Iron is important for healthy blood.
Questions and discussion
Anna does not like to eat any meat. This is what she ate yesterday. Did she include enough protein food?
What foods could she eat to make sure she got enough protein and iron? Write down your suggestions under the meal headings
BreakfastCoffee and donut
............................................................................................................
LunchTomato and lettuce sandwiches
............................................................................................................
Dinner2 slices of pizza with cheese and mushroom
............................................................................................................
38 Add water and stir: A resource bank of CGEA material for LLNP
Handout 29
Eat least
We need some fat and salt to be healthy. It is easy to eat too much from this food group as it is often part of other food. Think of fats, oils, sugars and salt as extras in your diet.
Fats and Oils
Fats and oils are such things as butter, margarine and cream. This food give us a lot of energy quickly. Often we cannot use this energy and our bodies store it as fat.
Our body needs some fat but we get enough from the other food we eat, such as chips, cakes, and chocolate.
If you want to use butter, margarine or oil, you should only have ½ to 1 tablespoon daily.
Hidden fat
One bucket of hot chips has 14 times more fat than a jacket baked potato.
Potato crisps have 2 ½ times more fat than hot chips. One 50 g packet of crisps has 3 ½ teaspoons of fat.
Eat well, live well, Handouts 3939
Salt
Your body needs small amounts of salt but this is found naturally in the foods we eat. There is no need to add extra salt.
Stock cubes, soy sauce, ham, bacon and smoked foods are all high in salt. Salted nuts and potato chips should also be eaten in small amounts.
Sugar
There are many different forms of sugar in food. Each Australian eats about 50 kg of sugar a year.
The natural sugars that occur in fruit and milk are not a problem in the diet, but try not to add sugar or to have too much food that has a lot of added sugar.
This includes adding sugar to tea and coffee, sweetened soft drinks, lollies, deserts, cakes and chocolates.
40 Add water and stir: A resource bank of CGEA material for LLNP
Handout 30
Healthy Daily Meal Plan
Write down what you usually eat under the column food eaten column. Discuss with a partner how healthy this food is. Partner must then suggest a healthier replacement. Talk about whether or not you will make this change.
Swap partners. Did they give you the same advice?
Health Healthier Food eaten value replacement Change?
Breakfast
............................................ .................... ........................ ...............
............................................ .................... ........................ ...............Morning snack
............................................ .................... ........................ ...............Lunch
............................................ .................... ........................ ...............
............................................ .................... ........................ ...............Afternoon snack
............................................ .................... ........................ ...............Dinner
............................................ .................... ........................ ...............
............................................ .................... ........................ ...............Evening snack
............................................ .................... ........................ ...............
This activity courtesy of Pauline Morrow and Chris Tully ACAL Conference 2008 from http://www.BreakingNewsEnglish.co
Eat well, live well, Handouts 4141
Handout 31
Easy cake bake
Ingredients
125 g margarine
125g sugar
2 eggs well beaten
250g self raising flour
½ cup of milk
½ teaspoon of vanilla
Preparation
Heat oven to 180ºC; grease cake tin
Method
Sift flour
Beat butter and sugar with electric beaters till light and creamy
Slowly pour in beaten eggs, flour milk and vanilla a little at a time
Stir with spoon till all ingredients are mixed through
Put mix in tin and bake for 40-45 minutes
42 Add water and stir: A resource bank of CGEA material for LLNP
Handout 32
Food safety – handling food
Wash hands in warm, soapy water for at least 30 seconds before preparing food.
Wash your hands thoroughly after handling raw meats, chicken, seafood, eggs and unwashed vegetables.
Dry your hands with clean towels or disposable towels.
If you have any cuts or wounds on your hands, cover them with waterproof wound-strips or bandages. Wear food gloves.
Wear clean, protective clothes like an apron when preparing food.
Tie your hair back
If you feel sick, let someone else prepare the food.
Don’t use the same plates, knives etc for raw foods and for ready-to-eat foods, without thoroughly cleaning them first.
Rinse raw fruits and vegetables with clean water before using them.
Eat well, live well, Handouts 4343
Handout 33
Food safety – cleaning up
Clean and dry cutting-boards, knives, pans, plates, and other utensils after using them.
Use hot soapy water to wash things and make sure they are dry before using them again.
Use fresh clean tea-towels or disposable towels, or let them to air-dry.
44 Add water and stir: A resource bank of CGEA material for LLNP
Handout 34
Preparing food safely