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Years 7&8

Student Toolkit

MODULE 1: Food for Health

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Student Activities Toolkit

© 2015 ACT Health and Nutrition Australia ACT Inc.

This work is copyright. Apart from any use as permitted under the Copyright Act

1968, the work may be reproduced in whole or in part for study or training purposes,

subject to the inclusion of an acknowledgement of the source. It is not for

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the written permission of ACT Health and Nutrition Australia ACT Inc.

Enquiries should be made in writing to:

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Food&ME is a registered trademark of Nutrition Australia ACT Inc.

Disclaimer

This material is provided on the basis that it constitutes advice of a general nature only and on

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howsoever such loss or damage is caused. Readers should take advice as appropriate from

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TABLE OF CONTENTS

MODULE 1: FOOD FOR HEALTH 4

LEARNING INTENTIONS FOR MODULE 1 4

WHAT’S YOUR NUTRITION IQ? STUDENT QUIZ 5

THE AUSTRALIAN GUIDE TO HEALTHY EATING 7

FOOD PLATE - Template 7

ARE YOU MEETING YOUR FOOD GROUP SERVES? 9

EXTENSION ACTIVITY: FOOD GROUP BINGO 11

FOOD GROUP BINGO - Template 11

GLOSSARY 12

RECOMMENDED READING AND RESOURCES 17

WEBSITES 18

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MODULE 1: Food for Health

LEARNING INTENTIONS FOR MODULE 1

By the end of this module you will be able to:

○ list the Five Food Groups and the amount from each group that is required for good health

○ demonstrate their understanding of the roles of protein, fat and carbohydrates and identify food sources of these macronutrients

○ explain why the Australian Dietary Guidelines recommend limiting intake of foods containing saturated fat, added salt and added sugars.

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STUDENT

WORKSHEET

Name: Date:

WHAT’S YOUR NUTRITION IQ? STUDENT QUIZ

Please circle your answers to the following questions:

1. How many serves of fruit should teenagers eat each day?

a. 3 serves

b. 1 serve

c. 2 serves

d. None, fruit is optional

2. Meat and meat alternatives are good sources of which nutrient important for growth and

repair?

a. Carbohydrate

b. Fibre

c. Fat

d. Protein

3. What is an example of one serve of vegetables?

a. ½ cup cooked vegetables

b. 3 lettuce leaves

c. 2 carrot sticks

d. 2 cups of mashed potato

4. Grain foods are important sources of carbohydrate which our bodies use for energy.

Which of the following is NOT an example of a grain food:

a. Bread

b. Wheat biscuit cereals (e.g. Weet-Bix™)

c. Cous cous

d. Air popped popcorn

e. They are all examples of grain foods

5. We need calcium to build healthy bones and for regular muscle, heart and nerve function.

Which of the following foods contain calcium?

a. Almonds

b. Sardines

c. Cheddar cheese

d. Firm tofu

e. They all contain calcium

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STUDENT

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WHAT’S YOUR NUTRITION IQ? STUDENT QUIZ CONTINUED

6. Iron is a mineral found in red meat, eggs, green leafy vegetables and some breakfast cereals.

Iron is important for:

a. Carrying oxygen in the blood

b. Digesting food

c. Producing healthy saliva

d. Eye health

7. How many serves of dairy foods are required for teenagers each day?

a. 3 ½

b. 3

c. 2

d. 1 ½

8. Some fats are healthy for us in small quantities, and others are less healthy. Which of the

following foods contains mostly unhealthy fat?

a. Olive oil

b. Avocado

c. Sausages

d. Oily fish such as salmon or tuna

9. Lean meat, poultry, fish, eggs, nuts, seeds and legumes are all sources of protein which is

important for growth and repair. How many serves of these foods should teenagers have

each day?

a. 1

b. 2

c. 2 ½

d. 4

10. If you eat too many kilojoules from foods and drinks for your requirements, what will

happen to your body weight?

a. It will stay the same

b. You will gain weight

c. You will lose weight

d. You will lose muscle

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STUDENT

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THE AUSTRALIAN GUIDE TO HEALTHY EATING

FOOD PLATE - TEMPLATE

Grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties

Vegetables and legumes/beans

Fruit

Milk, yoghurt, cheese and/or alternatives, mostly reduced fat

Lean meats and poultry, fish, eggs, tofu, nuts and seeds and legumes/beans

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STUDENT

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Name: Date:

ARE YOU MEETING YOUR FOOD GROUP SERVES?

Reflect on the foods you eat every day and what food groups they belong to. Complete the table

below to determine if you are meeting your requirements and how you could improve.

Food group Number of serves

I need everyday

Number of serves

I am currently

eating

What, if any, changes do you

need to make to meet your

requirements?

Provide examples.

Grains

Vegetables

Fruit

Dairy &

alternatives

Meat &

alternatives

Images: National Health and Medical Research Council (2013) Australian Guide to Healthy Eating. Canberra:

National Health and Medical Research Council.

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STUDENT

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EXTENSION ACTIVITY: FOOD GROUP BINGO

FOOD GROUP BINGO - TEMPLATE

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Glossary

AUSTRALIAN DIETARY GUIDELINES (2013)

The Australian Dietary Guidelines use the best

available scientific evidence to provide

information on the types and amounts of foods,

food groups and dietary patterns for good health.

For further information visit:

www.eatforhealth.gov.au

AUSTRALIAN GUIDE TO HEALTHY EATING

The Australian Guide to Healthy Eating is an

evidence based daily food selection guide based

on the Five Food Groups. A plate is divided into

the Five Food Groups to show the relative

amounts we should be consuming from each

group.

For further information visit:

www.eatforhealth.gov.au/guidelines/australian-

guide-healthy-eating

ANAEMIA

Anaemia occurs when there are too few red

blood cells or not enough haemoglobin in the

blood. Haemoglobin is an iron-containing

compound found in the red blood cells, which

transports oxygen around the body. The most

common type of anaemia occurs when there isn't

enough iron in the body.

CALCIUM

Calcium is an essential mineral needed for

building strong bones and teeth. Small amounts

of calcium are also needed in the blood to help

nerves and muscles function properly. Good

sources of calcium include dairy foods and

calcium fortified products such as soy drink and

breakfast cereals.

CARBOHYDRATE

Carbohydrate is our body’s preferred source of

energy. Carbohydrates are stored in the form of

glycogen in our liver and muscles, to supply our

bodies with a constant source of energy when

we are not consuming carbohydrates.

Our brains, nervous system and red blood cells

rely exclusively on carbohydrates for energy.

Food sources of carbohydrate include: bread,

rice, pasta, noodles, grains, flour, fruit, legumes

and starchy vegetables such as potato, sweet

potato and corn.

CHRONIC DISEASE

The World Health Organization describes chronic

diseases as non-communicable diseases

(NCDs), which are not passed from person to

person. They are long lasting diseases that

begin very slowly. Chronic diseases include

cardiovascular diseases (like heart attacks

and stroke), cancers, and diabetes.

DIET

Diet refers to the pattern of foods eaten. This can

include the normal or habitual intake of food of

an individual or a population.

DIGESTION

When we eat food our body breaks it down into

tiny pieces so we can absorb the nutrients.

The process of breaking food down is called

digestion.

DIGESTIVE SYSTEM

The body’s digestive system breaks down food

and releases nutrients for use by the body. It is

responsible for the ingestion, digestion and

absorption of food.

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“DISCRETIONARY” FOODS AND DRINKS

Refer to “sometimes” foods and drinks.

ENERGY

Energy is released when a food is burned for fuel

within the body. Energy is measured in kilojoules

in Australia; however calories (or kilocalories) are

another well-known measure of energy. One

kilocalorie is equivalent to approximately

4.2 kilojoules.

“EVERY DAY” FOODS

“Every day” foods are foods from the Five Food

Groups that provide lots of important nutrients

which are required on a daily basis. These

nutrients help our body to work efficiently and to

make it strong and healthy.

FAT

Fat is an important part of a healthy diet. Small

amounts of fats are needed for the absorption of

fat-soluble vitamins (A, D, E and K). We also

need some essential fatty acids (linoleic acid and

alpha-linolenic acid) for growth and development.

Eating large amounts of fat can contribute to

excessive weight gain. Fat is classified as either

saturated or unsaturated.

Saturated fats are often referred to as

‘unhealthy fats’ and are associated with high

blood cholesterol levels which can increase the

risk of heart disease. Saturated fats occur in fatty

meats and some full fat dairy products. They also

occur in palm and coconut oils which are

commonly used in biscuits, cakes, pastries and

many fast foods.

Unsaturated fats are the healthy fats, which are

needed in small amounts every day.

These fats include healthy oils such as olive,

sunflower and canola oils.

FIBRE

Dietary fibre is found in grain foods, fruits,

vegetables, legumes and nuts. Fibre is resistant

to digestion and absorption in the small intestine

and is then subject to fermentation in the large

intestine. Fibre plays an important role in

maintaining healthy gut bacteria and regular

bowel movements. The main role of fibre is to

keep the digestive system healthy.

FIVE FOOD GROUPS

The Five Food Groups make up the Australian

Guide to Healthy Eating. Foods are grouped

together because they provide similar amounts

of key nutrients. Each of the Five Food Groups

are summarised below:

Grain (cereal) foods

Grain foods are mostly made from wheat, oats,

rice, rye, barley, millet and corn and include

breads, cereals, pasta and noodles. These foods

are high in carbohydrates and wholegrain

varieties are high in fibre.

Vegetables and legumes

Vegetables come from many different parts of

the plant, including the leaves, roots, tubers,

flowers, stems, seeds and shoots. Legumes are

the seeds of the plant and are eaten in their

immature form as green peas and beans, and

the mature form as dried peas, beans, lentils and

chickpeas.

Some vegetables such as tomato and capsicum

are botanically defined as fruits; however their

low sugar (fructose) content allows them to fit

into the vegetable food group.

Fruit

Fruit can grow on a tree, bush, vine or low to the

ground. Fruits contain natural sugars and are

sweet when ripe. They also contain fibre,

vitamins and minerals that help our body to be

healthy.

Lean meat and poultry, fish, eggs, tofu, nuts and

seeds and legumes/beans group (meat and

alternatives)

These foods are high in protein and iron. People

who choose not to eat meat need to ensure they

eat suitable meat alternatives from this group.

Milk, cheese, yoghurt and alternatives (dairy and

alternatives)

Milk, cheese and yoghurt provide calcium in a

readily absorbable and convenient form. They

are good sources of protein and many vitamins

and minerals. Dairy alternatives include calcium

fortified soy based milks, yoghurt and cheese.

FLUORIDE

Fluoride is a mineral that helps to prevent tooth

decay. It is added to public water supplies to

reduce the rate of tooth decay.

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FRUCTOSE

Fructose is a naturally occurring sugar found in

fruit and honey. Fructose is also found in table

sugar. Table sugar (sucrose) comprises both

fructose and glucose bound together.

FOOD LABELS

Food Standards Australia and New Zealand

(FSANZ) are the national governing body that

sets the standards for what information must be

on Food labels. Food labels on packaged food

provides information for the consumer about the

nutritional content (ingredients list),

manufacturer, country of origin, storage

requirements, presence of allergens and date

marks. The Nutrition Information Panel on a food

label shows the nutritional quality of the product

by displaying the macronutrient contents as well

as some micronutrient profiles.

For further information visit:

http://www.foodstandards.gov.au/consumer/label

ling/Pages/default.aspx

FOOD AND NUTRITION CLAIMS

Voluntary claims about the content of certain

nutrients or substances in a food, such as ‘low in

fat’ or ‘made from natural ingredients’.

HEALTH

The World Health Organization defines health as

“a state of complete physical, mental and social

well-being and not merely the absence of

disease or infirmity.”

HEALTH MESSAGE

A message or advertisement which relates to the

health and wellbeing of individuals and

communities. Media can include television or

magazine advertisements, product labels and

media articles.

HEALTHY FOOD

Foods that are included in the Five Food Groups

are healthy foods. These foods contain lots of

nutrients that our body needs for growth and

repair. Healthy foods should be eaten every day.

HYDRATION

By drinking the amount of water our body needs

each day we stay hydrated. This means our body

can function at its best. If we do not drink enough

water we become thirsty and our body can

become dehydrated. Children aged 12–13yrs

are recommended to consume 6–8 cups of water

per day.

IMMUNE SYSTEM

The immune system is a bodily system that

fights infection from bacteria, viruses and other

microbes.

IRON

Iron is an important dietary mineral that is

involved in various bodily functions, including the

transport of oxygen in the blood. Good sources

of iron include red meat, offal and iron-fortified

breakfast cereals.

KILOJOULE

A kilojoule is a unit of energy. A measure of

kilojoules refers to the energy value of food.

Kilojoules also refer to the amount of energy our

bodies burn. Calorie (or kilocalorie) is another

well-known measure of energy. One kilocalorie is

equivalent to approximately 4.2 kilojoules.

LEGUMES

Legumes are included in two of the Five Food

Groups. Legumes are considered a vegetable,

but because of their high protein value they are

also a valuable meat alternative.

MACRONUTRIENTS

Our bodies get energy from three

macronutrients: carbohydrate, protein and fat.

The energy from these nutrients is measured in

kilojoules, which is used to fuel our body.

MICRONUTRIENTS

Vitamins and minerals are essential

micronutrients and keep our bodies functioning

well. Vitamins are chemicals found in many

foods and are needed to build a healthy, strong

body. Minerals in food are made of small

amounts of salts and natural metals. Vitamins

can be water soluble (e.g. vitamin C and B) or fat

soluble (vitamins A, D, E and K). Examples of

minerals include iron, calcium, zinc, magnesium.

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MINERALS

Minerals in food are made of small amounts of

salts and natural metals. They are required for

good health and are particularly important in

bones, teeth and in the blood and connective

tissues. Some of our essential minerals include

calcium, iodine, iron, magnesium, phosphorous,

potassium and zinc.

NUTRIENTS

Nutrients are the building blocks that join

together to make food and are essential for

life and health. Nutrients include protein,

carbohydrate, fat, vitamins, minerals, fibre

and water.

NUTRITION INFORMATION PANEL (NIP)

The nutrition information panel (NIP) indicates

the amount of nutrients found in packaged food.

The NIP lists energy (kilojoules), protein, fat

(total and how much of that is saturated fat),

carbohydrate (total and how much of that is

sugar) and sodium (salt). The nutrient content is

indicated in both per serving and per 100g.

PROCESSED FOOD

When foods are processed some of the parts of

the original food are destroyed or lost. The more

processing that a food is subject to, the less

nutritious it becomes.

PROTEIN

Protein makes up about half of the human body's

dry weight. Many of the foods we eat contain

protein, particularly meat (chicken, beef, lamb

and fish) and legumes. Protein is used for growth

and repair and is the foundation of muscle, skin,

hair, nails, blood compounds and enzymes.

PUBLIC HEALTH

The World Health Organization defines public

health as “all organized measures (whether

public or private) to prevent disease, promote

health, and prolong life among the population as

a whole. Its activities aim to provide conditions in

which people can be healthy and focus on entire

populations, not on individual patients or

diseases”.

SALT (SODIUM)

Salt added to food is made up of the minerals

sodium and chlorine. While small amounts of salt

are needed by the body, too much can be

harmful and cause high blood pressure. Excess

consumption of sodium can also increase the

excretion of calcium, which is a problem for

developing bone density in young people.

Processed foods are high in salt. Too much salt

can also be added in recipes and at the table.

SUGAR

Sugar is the common name for sucrose which is

made from sugar cane and sugar beet. It

comprises of one molecule of glucose joined to

one molecule of fructose and only provides the

body with kilojoules. Excessive sugar intake also

contributes to tooth decay, weight gain and

increased risk of obesity.

‘SOMETIMES’ FOODS AND DRINKS

‘Sometimes’ foods and drinks, do not provide

essential nutrients and are not required as part of

a healthy diet. These foods and drinks are often

higher in energy, saturated fat, added sugars

and/or salt. These foods and drinks can be

enjoyed occasionally in small amounts

TRAFFIC LIGHT SYSTEM

The Traffic Light system uses colour-coding of

foods to distinguish between foods we should eat

every day, occasionally and in limited amounts.

○ GREEN foods are healthy

foods and the best choices

to choose every day.

○ AMBER foods are the foods

which we need to be careful

not to eat too much of.

○ RED foods are not nutritious

foods and should not be

available at school.

For further information visit:

www.health.gov.au/internet/main/publishing.nsf/

Content/phd-nutrition-canteens

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VEGETARIAN

A vegetarian diet does not include meat – red

meat, poultry, seafood, and the flesh of any other

animal. Vegetarians need to eat suitable meat

alternatives such as legumes, nuts and eggs to

help provide them with nutrients (protein and

iron) that meat would otherwise provide.

Other types of vegetarian diets include:

○ Ovo vegetarian – eat eggs

but not dairy products.

○ Lacto vegetarian – eat dairy

products but not eggs.

○ Lacto-ovo vegetarian – eat

eggs and dairy products

○ Vegan – excludes all animal

flesh and animal products,

such as dairy, honey and

eggs

VITAMINS

Vitamins are substances found in many

foods and are needed to keep the body

functioning well. Vitamins can be water soluble

(e.g. B vitamins and vitamin C) or fat soluble

(vitamins A, D, E and K).

WATER

The human body is made up of over 50% water.

We need water for all of our bodily processes

therefore it is very important to drink plenty of

water each day. Water keeps us hydrated and is

used in many reactions in our body. Adolescents

need to drink approximately 6–8 cups of water

per day to ensure they are well hydrated, and

more during and after exercise.

ZINC

Zinc is an essential mineral needed for a healthy

immune system. It is also important in wound

healing and in growth and reproduction of cells.

Good sources of zinc include shellfish, meat

(particularly red meat) and dried beans.

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Recommended reading and resources

Saxelby C. 2012 The Complete Food and Nutrition Companion.

The Ultimate A–Z Guide. Hardie Grant Books, Richmond Victoria.

National Health and Medical Research Council. 2013

Australian Dietary Guidelines Summary. Canberra.

William, T. 2010 This =That A life-size photo guide to kid’s food serves.

1st ed. Trudy Williams Nutrition and Dietetics Pty Ltd. Queensland.

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Websites

BETTER HEALTH CHANNEL

www.betterhealth.vic.gov.au

EAT FOR HEALTH

www.eatforhealth.gov.au

FRESH TASTES: HEALTHY FOOD AT SCHOOL

www.health.act.gov.au/freshtastes

NUTRITION AUSTRALIA

www.nutritionaustralia.org

STEPHANIE ALEXANDER KITCHEN GARDEN FOUNDATION

www.kitchengardenfoundation.org.au

FOOD STANDARDS AUSTRALIA NEW ZEALAND

www.foodstandards.gov.au

DEPARTMENT OF HEALTH

www.health.gov.au

8700.COM.AU

www.8700.com.au