Food Nutrition

How can I make informed

choices regarding my own
health and nutrition?

Why Is It Important To Learn About

Nutrition And Healthy Eating?

Your Breakfast, Lunch and

Dinner
Who prepares your food every day?

Do you have a say in what you eat?

Do you care in what type of food you eat?

So What Is In Your Food?

Your Homework
1. Take a photo of your dinner.
2. Identify two main ingredients in your
dinner (e.g. broccoli and carrots).
3. Use the website below and record some
of the key benefits and negatives of
eating that ingredient.
http://caloriecount.about.com/

EXAMPLE

http://caloriecount.about.com/

Food Nutrition
How can I make informed
choices regarding my own
health and nutrition?

Show and tell!

Share your dinner with the class!

Who made it?

Did you have a say in what was put on your plate?

What was the nutritional value of two major

ingredients you investigated?

DO YOU THINK YOUR

ENVIRONMENT INFLUENCES YOU
ON WHAT YOU CONSIDER HEALTHY
AND UNHEALTHY FOOD? WHY?

FOOD PACKAGING AND

NUTRITIONAL INFORMATION LABELS

Which One Do You Consider To

Contain Less Sugar?

http://www.youtube.com/watch?v=HUPMAlNHBiU

Homework
Go in your pantry and your favourite snack or
drink.
Take a photo of the front packaging.
Write a few sentences on why you think it is
healthy base on the front packaging.
Take a photo and look at the nutrition
information and ingredient list on back.

EXAMPLE
I think it is healthy because:
It is a blackcurrant fruit juice
The packaging looks healthy
with the black currents and
green leaves
No artificial colour
No artificial flavours
No artificial sweeteners
High in vitamin C

EXAMPLE

Food Nutrition
How can I make informed
choices regarding my own
health and nutrition?

Who has seen this?

Where is it found on the packaging?
What does it mean?

Nutritional Information
How do I read this?!?!!?!?!?!

Nutritional Information
Fats RDI = 10g/day
Fat consumed from this snack
Step 1 =
/ 10g
Step 2 = Answer to Step 1 x 100
Step 3 = Answer to Step 2 x serving per package
Answer = % of your daily intake from your
snack
EXAMPLE

Step 1 = 1g / 10g
Step 2 = 0.1 x 100
Step 3 = 10 x 2
Answer = 20% of my daily intake from my snack

Nutritional Information
Protein RD = 40g/day
Protein consumed from this snack
Step 1 =
/ 40g
Step 2 = Answer to Step 1 x100
Step 3 = Answer to Step 2 x serving per package
Answer = % of your daily intake from your
snack
EXAMPLE

Step 1 = 1g / 40g
Step 2 = 0.025 x 100
Step 3 = 2.5 x 2
Answer = 5% of my daily intake from my snack

Nutritional Information
Sodium RDI =0.6g/day
Protein consumed from this snack
Step 1 =
/ 0.6g
Step 2 = Answer to Step 1 x 100
Step 3 = Answer to Step 2 x serving per package
Answer = % of your daily intake from your
snack
EXAMPLE

Step 1 = 0.005g / 0.6g

Step 2 = 0.008 x 100
Step 3 = 0.8 x 2
Answer = 1.6% of my daily intake from my snack

Nutritional Information
Carbohydrates RDI = 214g/day

Sugars RDI =62g/day

Protein consumed from this snack

Step 1 =
/ 62g
Step 2 = Answer to Step 1 x 100
Step 3 = Answer to Step 2 x serving per package
Answer = % of your daily intake from your
snack
EXAMPLE

Step 1 = 25.8g / 62g

Step 2 = 0.41 x 100
Step 3 = 41 x 2
Answer = 82 % of my daily intake from my snack

Recap
Be aware of processed foods
Always read the nutritional information

Cooking your own food allows you to control what you put in
your food
Fat
Protein
Salt
Sugar

Follow a balanced diet

If we have time:
http://www.youtube.com/watch?v=S9B7im8aQjo

Food Nutrition
How can I make informed
choices regarding my own
health and nutrition?

Recommended Number of
Serves
Five (5) serves of vegetables &
legumes/beans
Two (2) serves of fruits
Four (4) serves of grain (cereal)
foods, mostly wholegrain
Two and a half (2.5) serves of lean
meats and poultry, fish, eggs and
nuts/seeds
Three (3) serves of milk, yoghurt and
cheese

How much is a serve?

Vegetables

Fruits

Grain (Cereal) food

Meats and Poultry, Fish, Eggs, and

Nuts/Seeds

Milk, Yoghurt, and Cheese

Your Food planner

Breakfast (main meal)
Morning break (snack)
Lunch (main meal)
Afternoon break (snack)
Evening meal/Dinner (main meal)
Evening snack (snack)

Food Planner
Page 2
Breakfast
I chose 2 serves of bread because...
I chose vegemite to go on my toast
because...

Morning break
I chose a carrot for a morning
snack because...

Lunch
I chose 2 serves of bread because...
I chose 1 serve of lettuce because...
I chose serve of tomato
because...

Afternoon snack
I chose this yoghurt because

Evening meal/Dinner

I chose 2 serves of beef because...

I chose 1 serve of broccoli because...
I chose 1 serve of bok choy because...
I chose a serve of capsicum
because...

Evening snack

I
I
I
I
I

chose
chose
chose
chose
chose

a serve of apple because...

a serve of kiwi fruit because...
a serve of oranges because...
a serve of bananas because...
this yoghurt because

Food Planner
First page your food planner poster (refer to the
example)
6 meals list them
List key ingredients for each meal
Follow recommended number of serves

Second page your analysis of your food planner

For each meal:
Why you chose the meal/ingredients (paraphrased)
Use calorie count website for fresh ingredients (good/bad points)
Use the nutritional information for processed foods (use Coles website)

Extension question (calculating the dietary intake from your

meal planner)

http://www.youtube.com/watch?v=S9B7im8aQjo

Food Planner
Second page analysis of your food
planner
For each meal:
Why you chose the meal/ingredients (paraphrased)
Use calorie count website for fresh ingredients (good/bad
points)
Use the nutritional information for processed foods (use
Coles website)

Extension question (calculating the dietary intake

from your meal planner)

https://www.youtube.com/watch?v=vrSdPWV5T
jo

Target Games Questionnaire

Think back over the last 4 weeks of
target games
Answer as much questions as you can
Silent working conditions
Once you have finished
quietly work on your food planner

Food Planner
Second page analysis of your food
planner
For each meal:
List all the good and bad point of your meals
Or fat, carbohydrate, sodium, protein for processed
foods. (e.g. yoghurt, muesli bar)
Summarise your food planner
Which meal in the planner is the healthiest?
Which meal in the planner is the unhealthiest?
Overall, do you think your food planner is healthy? Why?

https://www.youtube.com/watch?v=vrSdPWV5T
jo