Nutrition
Lesson 1
Introduction to Nutrition
Discussion Time
Discuss Australian diet and lifestyle.
Your own personal feelings on nutrition.
1. What types of foods do you eat to feel your best?
2. What types of foods have you eaten when you
feel your worst?
3. Write down and then discuss.
Who likes Boost Juice?
What is healthy?
Before we begin…
Answer the following questions with as much detail as
possible:
1.
What is Nutrition?
2.
State four (4) functions of food
3.
List the five main food groups
4.
List as many nutrients as you can
What is Nutrition?
The process of eating
The process by which organisms (including humans)
take in and utilise food material for bodily functions
A study of food and its’ nutritional qualities
Functions of Food
Why is food important?
Energy – to perform the tasks of everyday living
Growth and repair – the body tissues
Regulation of body’s processes
Protection of body organs
What has changed?
What has changed?
Task 1
Visit “The Australian Guide to Healthy Eating” to find out heaps more about these food
groups
•List the 6 main food groups on the Healthy Eating Plate and the key nutrients each gives
us.
•Explain what the different portions (pie slices) represent on the plate.
_________________________________________________________________________
•a) What should you eat most of?
_________________________________________________________________________
b) What should you eat moderately?
_________________________________________________________________________
c) Explain the yellow triangle worth of goodies in the bottom corner
_________________________________________________________________________
•The recommended amount of water every person should drink per day is ________.
•When would someone require more than this amount?
Lesson 2
Nutrients
You are what you eat:
https://clickv.ie/w/kV6u
Explore the video as a class and complete
‘Worksheet 1: You are what you eat’ on Ede
Nutrients
The main nutrients are:
Carbohydrates
Protein
Fats
Vitamins
Minerals
Water
Plus fibre
Functions for each nutrient. What do you think are the best food sources for
each? Discuss as a class.
Nutrient
Function
Carbohydrates
Primary source of energy for
the body
Fats
Secondary energy source for
the body and insulation of
body from the cold
Protein
Growth and repair of body
tissue such as bone, muscle
and skin
Vitamins
Assist in a range of chemical
reactions occurring in the body
such as energy release. Also
promote healthy skin and help
to fight off infections.
Minerals
Help to maintain a range of
internal body functions such as
blood cell development, bone
density and water balance.
Water
Maintains hydration of the
body’s cells
Best Food Sources
Recommended Daily Servings
This depends a little on your body size and activity
level but aim for the following:
Table 1:
Sample serves from the Australian Guide to Healthy Eating suggested for children and
adolescents.
NUTRIENTS – TASK 3. OPEN BLANK TABLE
FROM EDE CLASS PAGE AND COMPLETE
NUTRIENT
Carbohydrates
Protein
Fat
Minerals
Vitamins
Water
Fibre
FUNCTION
FOODS IT IS FOUND IN
RECOMMENDED
SERVINGS PER DAY
FOR YOU
Lesson 3
Who influences
what I eat?
Servings
Introductory Video
HTTPS://CLICKV.IE/W/MV6U
Eating Out
Most restaurants and cafes now serve low fat, nutritious foods.
When selecting your foods, choose foods that follow the
Healthy Eating Plate.
Choose hamburgers and steak sandwiches with salad rather
than ‘the lot’
Ask for no mayonnaise or margarine
Pasta with tomato based sauces
Stir fry with steamed rice
Low fat smoothies
Low fat frozen yogurt or gelato
Whole meal or wholegrain rather than white bread
Pizza with lean meat, vegies and little cheese
Kebab with extra salad
Opt for a baked potato rather than fries
Any other suggestions?
What influences your diet?
The diets of adolescents are influenced by a number of internal
and external factors. These range from age, family, peers and
television viewing to socioeconomic status, environment and
personal beliefs. The intake of several nutrients may decline with
age and access to meals and drinks outside the home may result
in increased intake of saturated fat and sugar.(NSW Schools
Nutrition Survey 2004)
How can we improve the situation?
Are you willing to try new foods?
Do you eat meals together as a family?
Can you increase your fruit and vegetable consumption if
needed?
Can you reduce soft drink consumption?
Can we improve the way food is marketed?
Rank on a scale of 1 – 10 (1 influencing you the most, 10
the least), how your food choice is influenced by the
following:
Packaging
Taste
Family
Advertising
Friends
Culture
Religion
Celebrities
Nutritional value
Other:______________
Rank the list above according to what should be most
important to what should be least important.
Nutrition for Teens
The teens are a time of rapid growth and
development. Usually appetites match needs, but
some teens are attracted to fad diets.
Teenagers express their newly found independence
by giving up some of the family food habits and
developing their own style.
Good food and regular exercise still needs to be part
of a teenagers healthy lifestyle.
WHAT IS A SERVE?
TASK 4 – OPEN BLANK VERSION FROM EDE CLASS PAGE
Find examples of what is considered to be ONE serve
of these food groups. Hint: Start your search in ‘Food
Essentials’.
FOOD GROUP
Breads and Cereals
Vegetables
Fruit
Milk and Milk Products
Meat and Meat
Alternatives
Extras
Example 1
Example 2
Example 3
Example 4
Food Group
Sources of this
food
Main nutrients
How does this
food group
help the body
Serves
required
daily
Bread, cereals, rice,
pasta, noodles
2 slices of bread, 1 bread
roll,1 cup cooked rice,
pasta, noodles, 1 1/3
cup cereal, ½ cup muesli
Carbohydrates
Iron
Thiamin
Provide energy
Growth and repair of
tissue
5
Vegetables, Legumes
75g or ½ cup vegies
75g or ½ cup cooked
dried beans, peas, lentils,
1 potato, 1 cup salad
vegies
Vitamin A
Energy
Fruit
1 apple, banana,
orange, pear, 1 cup
dried or canned fruit, 2
apricots, kiwi fruit, plum
Vitamin C
Fibre prevents bowel
problems, energy
2
Milk, Yogurt, cheese
250ml milk, 2 pieces
cheese (40g),200g
yogurt
Calcium, Protein
Provide calcium to
prevent osteoporosis
3
Meat, fish, poultry, eggs,
nuts, legumes
65-100g cooked
meat,1/2 cup cooked
beans, lentils, split peas,
80 -120g cooked fish, 2
eggs, 1/3 cup nuts, ¼
cup sunflower or sesame
seeds
Protein, Iron, Zinc
Iron helps carry oxygen
in the blood
Zinc helps repair wounds
and needed for growth
and reproduction
4-5
2½
Lesson 4
What does my body
need?
Adolescent Requirements
Adolescents have different dietary requirements than
other age groups. Why?
Explain why girls have different dietary needs than
boys?
Task 4: Analyse your Diet
Go to the website for Dieticians Association of Australia
https://dietitiansaustralia.org.au/smart-eating-for-you/smarteating-fast-facts/healthy-eating/
Enter your details and assess if you consumed enough serves in
one particular day.
Click on the Australian dietary guidelines to see what is
recommended for adolescents.
Did you consume the recommended serves per day for each
food group?
If not, why do you think this is the case?
Smart Eating Quiz Results
www.daa.asn.au
1. What did your results tell you about the general
knowledge people have about eating well?
2. What could be done to improve their knowledge?
Health
Promoting
Strategies
Lesson 5
Energy Balance
Energy Balance
Our source of energy is FOOD
Different foods have varying energy values
The energy value of food is measured in calories
(American) or kilojoules (Australian)
1 calorie = 4.2 kilojoules
Please watch the following video explaining Energy
Balance:
https://www.youtube.com/watch?v=k5Y9D37KmJo
Energy Balance
KJ intake is determined by what kinds of food you eat
ie energy in
KJ expenditure is determined by the amount of activity
you do
ie energy out
To maintain a healthy weight range:
KJ intake = KJ expenditure
Energy balance
Positive Energy Balance- When the kilojoule intake, in the
form of food, is greater than the kilojoule expenditure
through activity and exercise, the result is WEIGHT GAIN.
Negative Energy Balance- When kilojoule expenditure
through activity and exercise is greater than the kilojoule
intake from food, the result is WEIGHT LOSS.
Neutral Energy Balance – When kilojoule intake and kilojoule
expenditure are balanced, the result is STABLE WEIGHT.
How many kilojoules does your body
need?
For sedentary (relatively inactive) people:
Weight (kg) x 130 = estimated kj/day
For moderately active people:
Weight (kg) x 160 = estimated kj/day
For active people:
Weight (kg) x 180 = estimated kj/day
How important is exercise?
Exercise benefits every part of the body, including the mind.
Exercising can help you look and feel better.
ENERGY BALANCE - KILOJOULE INTAKE & EXPENDITURE
ALL THE FOODS WE EAT CONTAIN ENERGY THAT IS MEASURED IN KILOJOULES.
ALL THE ACTIVITIES WE DO USE UP ENERGY. THIS ENERGY IS MEASURED IN
KILOJOULES TOO.
THE NEXT SLIDE CONTAINS SOME EXAMPLES:
Lesson 6
Food Labels
Task 5: Label Analysis
Collect 3 food labels of nutritional content. Use these labels to help
you answer the following.
Does the order of ingredients listed on the label imply anything?
Yes/No
Explain your answer.
Which quantity information listing is recommended as the best to
use? Average quantity per serving OR Average quantity per
100g
Give a reason for this. List three important pieces of information (to
you) that can be found on food labels
Tips when looking at Nutrition Information Panels (NIP)
Ingredients are listed from the most to the least in quantity
Look for products with much more total carbohydrates than sugars alone
Choose products with less than 10g fat per 100g
Choose milk and yogurts with less than 2g fat
Look for no more than 120mg sodium per 100g food
Look for products with more fibre per 100g
Look for a breakfast cereal with at least 8g of fibre per 100g
Saturated fats has more effect on blood cholesterol levels than mono or
polyunsaturated fats. It is generally higher in animal based products.
Video: YouTube – How to read food labels (foodstandardsanz)
Task 7: Nutritional Information Panels
From the sample panels you have, determine if the food have a high, low or
medium level of the following nutrients and rate the product (good, average or
poor) as a food choice.
Nutrient
Energy (kj)
Protein
Fat
Saturated
fat
Carbohydrate
Sugar
Fibre
Sodium
Food 1
Food 2
Food 3
Good/
average/
poor
Lesson 7
Work on Assessment Task
Lesson 8
Work on Assessment Task
Lesson 9
Work on Assessment Task
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