Vitamins and Minerals
Eating habits during adolescence can have a lifelong impact on bone health. What mineral and what vitamin are especially important to bone strength?
Calcium (needed to build healthy/strong bones) Found in dairy products and fortified foods
Plant based sources: beans/lentils/ peas, some nuts/sees and grains, dark leafy greens.
Vitamin D (helps the body absorb calcium and is an important antioxidant)
Found in fatty fish, red meet, egg yolks and fortified foods
Name two reasons why eating breakfast is important.
A healthy breakfast kick starts your metabolism and provides the energy and nutrients your body needs for better concentration and mental focus.
What dietary habits can help you to keep your skin/hair/nails healthy?
Eat a variety of vegetables and fruits
Drink plenty of water
Avoid fried and nutrient deficient foods (junk food)
Eat healthy fats (nuts/seed/avocados/etc.)
Eat protein (eggs, meats and alternatives such as beans, tofu, nuts and seeds)
Eat high fibre foods (fruit, grains, veg)
Why?
vitamins and minerals help nourish body and destroy toxins
-fibre helps draw toxins out of the body
-protein is a building block for hair/skin/nails
-fried/junk foods are toxins the body needs to work hard to get rid of (through the skin)
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
Found in meat and alternatives (beef, chicken, pork, turkey, oysters, beans, lentils, some nuts/seeds and dark leafy greens and beets.
Iron is also found in fortified/enriched grain products (e.g. cream of wheat, oatmeal, cold cereals, quinoa, pasta).
Describe two healthy breakfast options that provide at least 3 of the food groups.
Many possible answers and combinations
A breakfast high in protein, fibre and healthy fats (ie: eggs, whole grain toast and an orange or avocado toast and an apple or oatmeal with nuts/seeds and berries) can keep you feeling full longer, provide energy and stabilize your blood sugar longer.
Athletes need food to fuel their muscles and brain.
Name 3 healthy foods that provide plenty of energy.
Whole grains such as pastas, cereals, rice or bread.
(unrefined)
Milk and Milk Alternatives, cheese, yogurt.
Whole vegetables and fruit
Meat and Alternatives such as eggs, beans, lentils, low-fat meat, tofu or nuts.
Canada’s Food Guide tells us to have vegetables that are these two colours everyday.
Name the colours and tell why these vegetables are encouraged
Dark Green - packed with vitamins, minerals and fibre but low in calories
Orange –high in vitamin A (cells, vision, immunity), vitamin C (immunity), potassium (nerves), and Vitamin K (blood)
These vegetables other phytonutrients – “phyto” meaning “plant” that offer protective health benefits. Spinach, squash, carrots, broccoli, sweet potato etc.
Vegetables and fruit contain many essential nutrients.
Name at least 3 nutrients they provide.
Possible Answers:
Fibre -to keep the digestive system healthy
Vitamin A -vision, growth, cell division, reproduction and immunity, antioxidant
Vitamin C -to form blood vessels, cartilage, muscle and collagen in bones, important for healing
Phytonutrients -protect cells from damage
B Vitamins -energy levels, brain function, and cell metabolism
Potassium -nerve function and muscles contraction
calcium - strong bones, muscle contraction and for nerves to carry messages from the brain
Name two different healthy lunches that you could buy at a fast food outlet that contain all four food groups.
Many possible answers and combinations (use Canada’s Food Guide to help you find options)
Which is the hardest food group to find at fast food restaurants?
Subway: Whole grain bread, lettuce/spinach, veggies, cheese and meat with apple slices on the side.
Tim Hortin's: BLT sandwich with cheese
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.
Examples:
Sugary cereal commercials during children’s cartoons, Fast food and
unhealthy snack commercials show people making connections with friends/dates
brands using popular cartoon characters
to promote their product
Some foods do not fit into a food group category because they are low in nutrients and/or high in fat or sugar, therefore often called “empty calories”.
Name eight foods that do not fit into a food group category
Chips, pop, jam, candy, chocolate, salad dressings, butter or margarine, fruit gummies, alcoholic beverages, kool-aid, syrup, honey, sugar, cake, cookies, pie, mayonnaise, sports drinks, ketchup, etc.
This vitamin is needed in periods of rapid growth and cell division and is important to keep your heart healthy.
It is important to all girls and women of child-bearing age because it reduces the risk of certain birth defects (neural tube defects).
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/food demos, coupons, items at the checkouts (magazines, gum, chocolate and candy), bulk pricing (buy 3 of one item and get a deal).
Name two examples of a nutrition claim that you might see on a label.
Examples:Low in trans fat- heart healthy, high in calcium-good for bone health, high in fibre-lowers cholesterol etc.
Name two key nutrients that Meat and Alternatives provide and then name at least 5 meat alternatives.
Key nutrients: protein, iron, zinc, B vitamins
Examples:
eggs, lentils, legumes, baked
beans, kidney beans, refried beans, dried peas, tofu, nuts, seeds, peanut butter, etc.
Zinc -helps your immune system and metabolism function. (important to wound healing and your sense of taste and smell)