Vitamins and Minerals
Eating habits during adolescence can have a lifelong impact on bone health. What mineral and what vitamin are especially important for bone strength?
Calcium (best source is dairy products) and vitamin D (found in fortified milk).
Name two reasons why eating breakfast is important.
Improved concentration (especially by late morning), starts your metabolism in the morning, provides energy and helps you meet daily nutrient requirements.
What dietary habits help you to keep your skin healthy?
Eat vegetables and fruits, follow Canada's Food Guide and drink plenty of water.
Foods are grouped according to the nutrients they provide. Name the four food groups.
Vegetables and fruit. Grain products. Milk and alternatives. Meat and alternatives.
A lack of this mineral can cause tiredness, an inability to concentrate and anemia. What is it and name an excellent food source.
Iron. Best food sources are meat and alternatives (eg: beef, chicken, pork, turkey, oysters, beans, lentils, etc.). Iron is also found in enriched grain products (eg: cream of wheat, oatmeal, cold cereals, quinoa and pasta).
Describe two healthy breakfasts that contain at least three food groups.
- Vegetable omelet with toast.
- Whole grain bagel, fruit salad and yogurt.
- Smoothie.
Etc.
Athletes need food to fuel their muscles and brain. Name three healthy foods that provide plenty of energy.
Whole grains such as pastas, cereals, rice or bread. Milk and alternatives such as low-fat milk, cheese or yogurt. Whole vegetables and fruit. Low-fat meat and alternatives such as beans, lentils, low-fat meat, tofu or nuts.
Canada's Food Guide tells us to have vegetables that are these two colours every day. Name the colours and tell why these vegetables are encouraged.
Dark green and orange. These vegetables are generally rich in vitamin A and contain other phytonutrients ("phyto" meaning "plant" that offer protective health benefits). Eg: spinach, squash, carrots, broccoli, etc.
Vegetables and fruit contain many needed nutrients. Name at least three nutrients they provide.
Fiber, vitamin A, vitamin C, phytonutrients, B vitamins, potassium, calcium and antioxidants.
Name two different healthy lunches that you could buy at a fast food outlet and contain all four food groups.
- Caesar salad with parmesan cheese, chicken and croutons.
- Whole wheat panini with turkey, tomatoes and swiss cheese.
Etc.
Many TV commercials and magazine ads can affect the way we feel about food. Choose an ad and explain how it can effect our food choices.
Sugary cereal commercials during children's cartoons. Fast food and unhealthy snack commercials around dinner time. Brands using popular cartoon characters to promote their product.
Etc.
Some foods do not fit into a food group category because they are low in nutrients and/or high in fat or sugar (therefore are often called empty calories). Name three foods that do not fit into a food group category.
Chips, pop, jam, candy, chocolate, salad dressings, butter or margarine, fruit gummies, alcoholic beverages, syrup, honey, sugar, cake, cookies, pie, mayonnaise, sports drinks, etc.
This vitamin is needed in periods of rapid growth and cell division. It is important to all women of child-bearing age because it reduces the risk of certain birth defects. It is important for heart health. What is the vitamin and what are the best food sources?
Folate or folic acid. Think "foliage". Found in plant sources such as dark green leafy vegetables (spinach, romaine lettuce), oranges, pineapple, dried beans, lentils, seeds, sprouts, melon, berries, enriched cereals and pastas.
Grocery stores use various techniques to get consumers to buy products that they had no intention of purchasing. Describe at least three of these techniques.
Hitch-hiking (placing items on display with a feature item such as cake beside strawberries), end of aisle displays, eye level displays, taste-testing, coupons and impulse aisle before checkout.
Name two examples of a nutrition claim that you might see on a label.
Low in trans fat - heart healthy. High in calcium - good for bone health. High in fiber - lowers cholesterol.
Name two key nutrients that meat and alternatives provide and then name at least five meat and alternatives.