Nutrients Sources
Name at least two food sources of protein
Dairy products such as cheese, milk and yogurt
Eggs
Fish and seafood
Legumes such as beans, dried peas, lentils, soybeans
Meat such as beef, lamb, pork, veal
Nuts and seeds
Poultry like chicken and turkey
Name two food sources of iron
nuts
seeds
legumes
eggs (yolk)
fish and shellfish
dark green vegetables
lean red meat, including wild game
whole grains and whole grain foods
Why is eating enough protein important?
It helps build and repair body tissues. Like carbohydrates and fat, protein is a source of energy (also called Calories)
Why is it important to get enough iron in your diet?
Iron helps produce red blood cells and transports oxygen throughout the body
Name the two main pieces that must be included in a Nutrition food label
Nutrition facts table AND list of ingredients
Name at least two food sources of fibre
Fruits
Legumes such as dried beans, lentils, peas, soybeans
Nuts and seeds
Vegetables
Whole grains such as whole grain breads, cereals, crackers and pasta, brown rice, hulled barley, oats
Name two food sources of calcium
tofu (prepared with calcium)
fish and shellfish
dark green vegetable
seaweed
leafy greens
milk, yogurt and kefir
cheese
legumes (beans)
unsweetened fortified plant-based beverages
Why is it important for us to eat fibre?
Eating enough fibre helps us with digestion (but eating too much fibre can give us digestion issues!)
Foods high in fibre usually help keep us feeling full longer
When you get older, eating enough fibre can help regulate and lower blood cholesterol levels
Why is it important to get enough calcium in our diet?
helps muscles work
forms the structure of your bones and teeth
What is at least one piece of information you can find in the nutrition facts part of a food label?
Name at least two food sources of carbohydrates
Carbohydrates are found in many foods. For example:
Fibre is found in beans, bran, fruit, lentils, nuts and seeds, vegetables, whole grains
Starch is found in beans, bread, cereal, pasta, potato, rice, vegetables and any foods made with flour
Sugars are found in fruit, juice, milk and some vegetables and are added to many prepackaged foods such as baked goods, candy, ice cream and soft drinks
Name two food sources of vitamin A
Dairy products like cheese and milk
Eggs
Fish and seafood such as herring, mackerel, oysters, salmon, tuna
Leafy green vegetables such as collards, kale, spinach, Swiss chard
Liver
Orange fruit like apricots and cantaloupe
Orange vegetables such as carrots, pumpkin, squash, sweet potato
Why is it important to eat carbohydrates?
Carbohydrates are important nutrients for your health. They are the body's main source of energy (Calories). The main kinds of carbohydrates are fibre, starch and sugars.
Why is it important to get enough vitamin A in our diet?
It may help keep skin healthy.
It may help keep good night vision.
It is part of normal bone growth.
What does serving size mean?
-the amount of a food product usually eaten in one sitting
Name the three types of fats
trans, saturated and unsaturated
Name two food sources of vitamin D
eggs (yolk)
soft margarine
fatty fish, such as:salmonarctic charrainbow trout
unsweetened lower fat milk
unsweetened fortified plant-based beverages
Why is it important to eat enough [healthy] fats?
Fat is an important nutrient for your health.
It:
gives you energy
helps your body grow and develop
helps your body absorb vitamins A, D, E and K
Why is it important to get enough vitamin D?
helps your body absorb calcium
builds and maintains strong bones and teeth
-refers to what daily percentage of a nutrient or vitamin is in one serving of a food product
What is the healthier type of fats called?
unsaturated
Name two food sources of vitamin C
broccoli
snow peas
red cabbage
sweet peppers
Brussels sprouts
leafy greens like:kalearugulakholrabiturnip greensmustard greens
Fruits that can help you get enough vitamin C include:
kiwi
lychee
mango
papaya
peaches
strawberries
citrus fruit such as: orange & grapefruit
Why is it important for children to eat [healthy] fats?
Fat is an important nutrient for your health. It:
gives you energy
helps your body grow and develop
helps your body absorb vitamins A, D, E and K
Why is it important to get enough vitamin C?
helps build strong immune system
helps your body heal wounds
helps body absorb other nutrients (like iron)
What are some other names for sugar that may be on nutrition label ingredient lists?
-glucose
-golden syrup
-corn syrup