NATIONAL QUALIFICATIONS CURRICULUM SUPPORT
Home Economics
Health and Food Technology
Healthy Cooking
[ACCESS 3]
The Scottish Qualifications Authority regularly reviews
the arrangements for National Qualifications. Users of
all NQ support materials, whether published by
Learning and Teaching Scotland or others, are
reminded that it is their responsibility to check that the
support materials correspond to the requirements of the
current arrangements.
Acknowledgement
Learning and Teaching Scotland gratefully acknowledges this contribution to the National
Qualifications support programme for Home Economics.
© Learning and Teaching Scotland 2010
This resource may be reproduced in whole or in part for educational purposes by educational
establishments in Scotland provided that no profit accrues at any stage.
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HEALTHY COOKING (ACCESS 3, HOME ECONOMICS)
© Learning and Teaching Scotland 2010
Contents
Introduction
4
Meals
Meal times
What makes a meal?
Two-course meals
6
6
8
9
Food is fuel
The importance of nutrients
Nutrients in our food
Looking for nutrients in a meal
Finding the nutrients in a meal
Finding the nutrients in your own choice of meal
Looking for nutrients in a recipe
Finding the nutrients in a recipe
Don’t lose the vitamins!
10
11
12
16
17
18
19
20
21
Healthy eating advice
22
Resource section
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HEALTHY COOKING (ACCESS 3, HOME ECONOMICS)
© Learning and Teaching Scotland 2010
3
INTRODUCTION
Introduction
This resource supports learning for the Healthy Cooking unit in Access
3 Home Economics: Health and Food Technology. The unit is designed
as an introduction to healthy cooking. On completion of this unit
learners will have a basic understanding of the functions and sources of
the main nutrients and will be able to apply current healthy eating
guidelines to food preparation.
This resource offers support towards completion of the four specified
outcomes for the unit.
Outcomes
1.
2.
3.
4.
Identify the functions and food sources of the main nutrients in
food.
Identify how a specified two-course meal meets current advice on
diet and healthy eating.
Produce a balanced two-course meal to meet a given brief.
Carry out a sensory evaluation on a specified dish and identify its
nutrients.
For further information please refer to the Arrangements Documents
from the SQA.
For learners working within Access level national qualifications, the
benefits of practical activities as the main approach to learning and
teaching is imperative. This resource should be used to compliment
practical activities to help learners to practice and consolidate
knowledge and skills.
It is at the discretion of teachers how to use the various activities
contained in this resource to support learning in your establishment.
You may wish to conduct the activities in a different order or to adapt
activities to meet the needs of individual learners.
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HEALTHY COOKING (ACCESS 3, HOME ECONOMICS)
© Learning and Teaching Scotland 2010
INTRODUCTION
Learners should be fully involved in the learning process and, where
possible, have responsibility for their progress and development. Where
appropriate learners should be encouraged to engage in self and peer
assessment, based on agreed success criteria.
This resource will support the requirements of Curriculum for
Excellence as it develops:
Successful learners who are able to:
 learn independently and as part of a group
Confident individuals who are able to:
 relate to others and manage themselves
 pursue a healthy lifestyle
 achieve success in different areas of activity
Responsible citizens who are able to:
 make informed choices and decisions
Effective contributors who are able to:
 create and develop a healthy food product
 solve problems
HEALTHY COOKING (ACCESS 3, HOME ECONOMICS)
© Learning and Teaching Scotland 2010
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MEALS
Meals
Meal times
Throughout the day we eat different meals and snacks.
Breakfast
Lunch
Teatime/
Dinner time
Some people will have their main meal of the day in the evening, after
school or work, while others have their main meal around mid-day.
Which is your main meal of the day?
Lunch
Teatime/dinner time
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HEALTHY COOKING (ACCESS 3, HOME ECONOMICS)
© Learning and Teaching Scotland 2010
MEALS
Using the pictures in the resource section at the back of this booklet or
pictures from an old magazine, illustrate one of your favourite main
meals.
HEALTHY COOKING (ACCESS 3, HOME ECONOMICS)
© Learning and Teaching Scotland 2010
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MEALS
What makes a meal?
A meal can have two, three, four or even more courses!
In this unit you will prepare and cook a balanced two-course meal.
A two-course meal consists of a main course, with vegetables or salad,
plus either a starter (first course) or a pudding (sweet course or desert).
First course
Main course
+
Main course
= two-course meal
Pudding
+
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HEALTHY COOKING (ACCESS 3, HOME ECONOMICS)
© Learning and Teaching Scotland 2010
= two-course meal
MEALS
Two-course meals
Make up three different two-course meals.
(Use the pictures in the resource section at the back of this booklet or
pictures from an old magazine.)
+
= two-course meal
+
= two-course meal
+
= two-course meal
HEALTHY COOKING (ACCESS 3, HOME ECONOMICS)
© Learning and Teaching Scotland 2010
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FOOD IS FUEL
Food is fuel
Cars need to be topped up with fuel to keep them going.
We need fuel to give us energy, not just for activities such as walking,
riding a bike, playing football or dancing, but also for the things
happening in our bodies all the time, like breathing and keeping our
hearts beating.
Our bodies get fuel from the nutrients in food and drinks.
The other substances we get from our food are water, fibre, salt and
sugar.
Complete the labels in the diagram by writing the names of the
nutrients and some other things we get from our food.
P_____n
F____e
C___________s
W___r
V______s
F__s
S___r
M______s
S__t
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HEALTHY COOKING (ACCESS 3, HOME ECONOMICS)
© Learning and Teaching Scotland 2010
FOOD IS FUEL
The importance of nutrients
Each nutrient has a different part to play in keeping our bodies healthy.
Cut out the labels in the resource section at the back of this booklet and
stick them in the correct places below.
Strengthens bones and teeth
Helps nerves and muscles work
Helps prevent osteoporosis
Provides long-lasting energy
Essential for growth
Builds muscles and cells
Repairs and maintains the body
Provide essential fatty acids
Provide fat-soluble vitamins
Help keep the body warm
Helps the body absorb calcium
Keeps bones and teeth strong
Keeps the eyes healthy
Helps vision in dim light
Helps keep skin healthy
Keeps the skin healthy
Prevents infection
Helps the body to absorb iron
Makes connective tissue
Keeps blood healthy
Prevents anaemia
Help other nutrients to release energy
Keep blood healthy
Needed for growth and division of cells
HEALTHY COOKING (ACCESS 3, HOME ECONOMICS)
© Learning and Teaching Scotland 2010
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FOOD IS FUEL
Nutrients in our food
Today’s Menu
Vitamins and minerals
Protein and carbohydrates
Fibre
Fats
We don’t sit down to a meal of nutrients!
Our bodies get fuel from the nutrients in a variety of food and drink s.
Different nutrients are found in different foods. Some foods contain
more than one nutrient, but if a food has a lot of one particular nutrient
it is a good source of that nutrient.
Examples of good sources of calcium are:
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HEALTHY COOKING (ACCESS 3, HOME ECONOMICS)
© Learning and Teaching Scotland 2010
FOOD IS FUEL
Food and drink containing protein and carbohydrates
Complete the next few pages with food pictures from the resource
section or pictures cut out of old magazines.
Good sources of
protein
Good sources of
carbohydrates
HEALTHY COOKING (ACCESS 3, HOME ECONOMICS)
© Learning and Teaching Scotland 2010
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FOOD IS FUEL
Food and drink containing calcium, iron and fats
Good sources of
calcium
Good sources of
iron
Good sources of
fats
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HEALTHY COOKING (ACCESS 3, HOME ECONOMICS)
© Learning and Teaching Scotland 2010
FOOD IS FUEL
Foods containing vitamins
Good sources of
vitamin A
Good sources of
vitamin C
Good sources of
vitamin D
Good sources of
vitamin D
HEALTHY COOKING (ACCESS 3, HOME ECONOMICS)
© Learning and Teaching Scotland 2010
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FOOD IS FUEL
Looking for nutrients in a meal
What are the main ingredients in this meal?
Chilli con carne with rice and salad
Yoghurt
Rice
(carbohydrates)
Minced beef
(protein, iron, fats)
Kidney beans
(carbohydrate,
protein, iron)
Tinned tomatoes
(vitamins)
Salad leaves,
tomatoes
(vitamins,
minerals, fibre)
Yoghurt
(calcium, fats,
sugar)
The table below shows the balance of nutrients in this meal.
Chilli con carne with rice and salad,
yoghurt
Nutrient
Lots
Protein
√
Carbohydrates
√
Vitamins
√
Iron
√
Calcium
√
√
Fats
Fibre
√
√
Sugar
Salt
16
Little
√
HEALTHY COOKING (ACCESS 3, HOME ECONOMICS)
© Learning and Teaching Scotland 2010
None
FOOD IS FUEL
Finding the nutrients in a meal
What are the main ingredients in this meal and what nutrients do they
provide?
Lentil and vegetable soup, cheese salad roll
Ingredient lentils
Ingredient wholemeal
roll
Nutrients
carbohydrates,
protein,
fibre
Ingredient onion,
carrot, potato
Nutrients
carbohydrates,
vitamins, fibre
Ingredient salad
leaves
Nutrients
vitamins, minerals,
carbohydrates, fibre
Nutrients
vitamins, minerals,
fibre
Ingredient cheese
Nutrients
protein, calcium, fats,
salt
Ingredient
Nutrients
Fill in the table below to see if this meal has a good balance of
nutrients.
Lentil and vegetable soup, cheese salad roll
Nutrient
Lots
Little
None
Protein
Carbohydrates
Vitamins
Iron
Calcium
Fats
Fibre
Sugar
Salt
HEALTHY COOKING (ACCESS 3, HOME ECONOMICS)
© Learning and Teaching Scotland 2010
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FOOD IS FUEL
Finding the nutrients in your own choice of meal
Choose some pictures to illustrate a two-course meal.
Extra sheets are in the resource section.
Ingredient
Ingredient
Ingredient
Nutrients
Nutrients
Nutrients
Ingredient
Ingredient
Ingredient
Nutrients
Nutrients
Nutrients
Fill in the table below to show if your meal has a good balance of
nutrients.
Nutrient
Lots
Little
Protein
Carbohydrates
Vitamins
Iron
Calcium
Fats
Fibre
Sugar
Salt
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HEALTHY COOKING (ACCESS 3, HOME ECONOMICS)
© Learning and Teaching Scotland 2010
None
FOOD IS FUEL
Looking for nutrients in a recipe
To find the nutrients in a recipe, first find the main ingredients.
Spaghetti Bolognese
mince
Ingredients
100 g mince
½ onion
Garlic
1 tin tomatoes
½ teasp Italian herbs
100 g spaghetti
Salt and pepper
tinned
tomatoes
Method
spaghetti
1. Chop the onion and garlic.
2. Brown the mince.
3. Add the chopped onion and garlic and cook
for a few minutes.
4. Add the tomatoes and herbs. Stir well, season
to taste and . . . .
Fill in the table below to see if this recipe has a good balance of
nutrients.
Nutrient
Lots
Little
None
Protein
Carbohydrates
Vitamins
Iron
Calcium
Fats
Fibre
Sugar
Salt
HEALTHY COOKING (ACCESS 3, HOME ECONOMICS)
© Learning and Teaching Scotland 2010
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FOOD IS FUEL
Finding the nutrients in a recipe
Write the main ingredients in the recipe of your own choice.
Extra sheets are in the resource section.
Ingredient
Recipe
Nutrients
Ingredients
Ingredient
Nutrients
Ingredient
Nutrients
Ingredient
Nutrients
Ingredient
Nutrients
Ingredient
Nutrients
Fill in the table below to see if this recipe has a good balance of
nutrients.
Nutrient
Lots
Little
Protein
Carbohydrates
Vitamins
Iron
Calcium
Fats
Fibre
Sugar
Salt
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HEALTHY COOKING (ACCESS 3, HOME ECONOMICS)
© Learning and Teaching Scotland 2010
None
FOOD IS FUEL
Don’t lose the vitamins!
Fruit and vegetables are good sources of vitamins, but th ese vitamins
can be easily lost during preparation and cooking.
Can you match the problems below with the solutions?
One has been done for you.
(Hint: one reason has two solutions!)
Problems
Solutions
Vitamin content starts to
decrease as soon as fruit
and vegetables are
picked.
Just wash, don’t peel,
whenever possible.
Some vitamins are water
soluble, which means the
vitamins will leak out
into water.
Eat raw fruit and
vegetables as often as
possible.
Some vitamins are
destroyed by heat.
Don’t soak vegetables
before cooking them.
Most of the vitamins in
fruit and vegetables are
just under the skin.
Use fruit and vegetables
that are freshly picked.
Don’t cook vegetables by
boiling them.
HEALTHY COOKING (ACCESS 3, HOME ECONOMICS)
© Learning and Teaching Scotland 2010
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FOOD IS FUEL
Healthy eating advice
As well as eating foods which provide us with all the nutrients we need,
we are also advised that we should eat less of, or cut down on, the
foods which contain too much fat, salt and sugar.
A food or drink which contains a lot of one of these substances has a
high content of that substance, or it is high in . . . .
For example:
Fat
Foods with a high content of
or foods that are high in
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Foods with a high content of
or foods that are high in
Sugar
Foods with a high content of
or foods that are high in
Salt
HEALTHY COOKING (ACCESS 3, HOME ECONOMICS)
© Learning and Teaching Scotland 2010
HEALTHY EATING ADVICE
Eat less of these!
Complete this page with food pictures from the resource section or
pictures cut out of old magazines.
Foods high in
fat
Foods high in
sugar
Foods high in
salt
HEALTHY COOKING (ACCESS 3, HOME ECONOMICS)
© Learning and Teaching Scotland 2010
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RESOURCES
Resource section
Use these labels and pictures to help you complete your work book.
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HEALTHY COOKING (ACCESS 3, HOME ECONOMICS)
© Learning and Teaching Scotland 2010
RESOURCES
Nutrient labels
Cut out these labels to use on page 11 of your workbook.
Protein
Carbohydrates
Fats
Vitamin A
Iron
Calcium
Vitamin C
Vitamin D
Protein
Carbohydrates
Fats
Vitamin A
Iron
Calcium
Vitamin C
Vitamin D
Protein
Carbohydrates
Fats
Vitamin A
Iron
Calcium
Vitamin C
Vitamin D
B group vitamins
B group vitamins
B group vitamins
HEALTHY COOKING (ACCESS 3, HOME ECONOMICS)
© Learning and Teaching Scotland 2010
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RESOURCES
Meal 1
Cut out these pictures to use in your workbook.
26
orange juice
cheese salad roll
cornflakes
sandwich
cooked
breakfast
cheese
nachos
tomato soup
muffin
porridge
baked potato
bread
HEALTHY COOKING (ACCESS 3, HOME ECONOMICS)
© Learning and Teaching Scotland 2010
croissant
toast
grapefruit
RESOURCES
Meal 2
Cut out these pictures to use in your workbook.
stir-fried
vegetables
salad
muffin
strawberries
cup cake
yoghurt
fruit crumble
apple
ice cream
grapes
chocolate
biscuits
bananas
shortbread
satsumas
cheese and
crackers
HEALTHY COOKING (ACCESS 3, HOME ECONOMICS)
© Learning and Teaching Scotland 2010
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RESOURCES
Ingredients 1
Cut out these pictures to use in your workbook.
28
eggs
ham
milk
kidney beans
tomatoes
onions
raisins
pasta
spaghetti
cucumber
mushrooms
broccoli
carrots
tomato puree
cheese
HEALTHY COOKING (ACCESS 3, HOME ECONOMICS)
© Learning and Teaching Scotland 2010
RESOURCES
Ingredients 2
Cut out these pictures to use in your workbook.
butter
raw chicken
tinned tomatoes
cauliflower
red pepper
potatoes
cherry tomatoes
tinned tuna
sweetcorn
baked beans
minced beef
pitta bread
crème fraiche
apple
aubergine
HEALTHY COOKING (ACCESS 3, HOME ECONOMICS)
© Learning and Teaching Scotland 2010
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RESOURCES
Ingredients 3
Cut out these pictures to use in your workbook.
30
avocado
bananas
celery
cherries
brussel sprouts
pineapple
crisps
lentils
noodles
lettuce
kiwi fruit
parsnips
tortilla chips
leeks
bread
HEALTHY COOKING (ACCESS 3, HOME ECONOMICS)
© Learning and Teaching Scotland 2010
RESOURCES
Ingredients 4
Cut out these pictures to use in your workbook.
bacon
apricots
cooking apples
courgettes
tortilla wraps
fish fillets
rice
raspberries
green beans
melon
beef steak
white cabbage
grapefruit
salmon steak
peaches
HEALTHY COOKING (ACCESS 3, HOME ECONOMICS)
© Learning and Teaching Scotland 2010
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RESOURCES
Find the nutrients in your own choice of meal
Use pictures in the resource section or pictures from an old magazine to
illustrate a two-course meal.
Ingredient
Ingredient
Ingredient
Nutrients
Nutrients
Nutrients
Ingredient
Ingredient
Ingredient
Nutrients
Nutrients
Nutrients
Fill in the table below to show if your meal has a good balance of
nutrients.
Nutrient
Lots
Little
Protein
Carbohydrates
Vitamins
Iron
Calcium
Fats
Fibre
Sugar
Salt
32
HEALTHY COOKING (ACCESS 3, HOME ECONOMICS)
© Learning and Teaching Scotland 2010
None
RESOURCES
Find the nutrients in a recipe
Write the main ingredients in the recipe of your own choice.
Ingredient
Recipe
Nutrients
Ingredients
Ingredient
Nutrients
Ingredient
Nutrients
Ingredient
Nutrients
Ingredient
Nutrient
Ingredient
Nutrients
Fill in the table below to see if this recipe has a good balance of
nutrients.
Nutrient
Lots
Little
None
Protein
Carbohydrates
Vitamins
Iron
Calcium
Fats
Fibre
Sugar
Salt
HEALTHY COOKING (ACCESS 3, HOME ECONOMICS)
© Learning and Teaching Scotland 2010
33