NAME:_____________
FORM: ______
What’s for breakfast?
At the end of this unit you should be able to:1. Be aware of the importance of breakfast and healthy breakfast choice
2. Understand the source and functions of dietary fibre (N.S.P.) in the body.
3. Understand the structure of the wheat grain.
4. Interpret nutritional information on breakfast cereal packets.
5. Make a healthy fruit yogurt muesli stack!
Dietary Fibre
What people eat affects their health in some way, this is
particularly so if you are eating too much of one thing and not
enough of another.
What we eat is only one factor affecting our health but it is a
very important one. An unhealthy diet can lead to certain
health problems and diseases such as : –
 Obesity
 Coronary Heart Disease
 Tooth decay
 Upset stomachs, and even cancer of the digestive system
 High blood pressure
What’s wrong with the food we eat?
In the U.K. eating habits are changing. We eat more readymade foods and restaurants more often.
In my family
How often do you? (Tick the box)
Weekly
1. Eat out in cafe or restaurant
2. Have take-away food e.g chinese
3. Eat ready made meals
Monthly
Occasionally
Dietary Fibre
Dietary fibre is also known as non-starch polysaccharide (NSP). Dietary fibre is
the outer part of plant cells and is found in cereal grains and in fruit and
vegetables.
Dietary fibre cannot be digested. As it passes through the body it absorbs water,
increases bulk and helps the muscles of the intestine to push out the undigested
food. This removal of waste should be regular; otherwise toxins may build up in the
body.
Fibre acts like a sponge absorbing water.
If insufficient amounts are eaten, then the
body becomes constipated.
HIGH FIBRE – muscles in the wall of the large intestine.
Soft and bulky food helps to keep the
muscles healthy.
LOW FIBRE – The muscles do not work properly
when there is very little fibre.
DIVERTICULITIS – This is caused by a low fibre diet.
The wall of the large intestine is pushed
out and becomes painful.
Problems associated with a low fibre diet.
Constipation -
a condition where bowel movements are irregular and
uncomfortable because bowel waste is hard and slow moving.
Diverticulitis – a condition where the bowel wall has been
damaged and distorted with pockets where
bacteria can gather.
Dietary Fibre in cereal grains
A wheat grain is divided into three parts:
 Outside bran (source of dietary fibre)
 Endosperm (makes the flour)
 Germ (source of protein) where the seed
grows from.
What happens inside our digestive system?
An experiment!
1. Measure 2 tablespoons of wholemeal flour.
2. Sieve into bowl.
3. Identify what is left in the sieve.
__________________________________________________
__________________________________________________
4. Now measure 2 tablespoons of cold water into a small bowl.
5. Empty the contents of the sieve into the water and stir.
Describe what happens.
Result: ____________________________________________
____________________________________________
Fill in the missing words:
1. D _______ f _________ is the _____________ part of all __________
cells and is therefore found in c____________ g_________ and
f__________ and v_____________.
2. How does dietary fibre work?
(a) Acts like a ________________ (pnsoeg)
(b) __________(ksaos) up water and forms a _________ ________ (garle kblu)
(c) This helps push ________ (estwa) out of the body.
3. I need _______ dietary fibre every day.
(a) 15g
(b) 40g
(c) 80g
(d) 25-30g
4. Four types of food that contain dietary fibre are:
(i) F ________________
(ii) V _______________
(iii) C ________________
(iv) N _______________
Look at the cereal packets
Write down the name of each cereal below
From the information on the packet find how much dietary fibre there would be in a
serving of approximately 30g.
Name of cereal
Quantity of dietary fibre
in a 30g portion
1. Which cereal is highest in dietary fibre? ________________________
2. Which cereal is lowest in dietary fibre? _________________________
3. What is your favourite cereal? ________________________________
INCREASE FIBRE IN THE DIET
Using the 123 HE book 2 (page 13) list the 9 simple ways to increase fibre in the diet.
1.
_________________________________________________________
2.
_________________________________________________________
3.
_________________________________________________________
4.
_________________________________________________________
5.
_________________________________________________________
6.
_________________________________________________________
7.
_________________________________________________________
8.
_________________________________________________________
9.
_________________________________________________________
Foods high in
fibre
Foods lower in
fibre
Peas, Sweetcorn, lentils,
wholemeal bread, dried
fruit, leafy vegetables,
brown rice, wholemeal
pasta, apples with skin,
muesli, potatoes with skin,
some breakfast cereals.
White rice, cornflakes,
white bread, cucumber,
watery vegetables, tinned
fruit, white pasta,
tomatoes, peeled
potatoes, white flour
Foods with no
fibre
Eggs, butter, cheese,
milk, meat, fish, yogurt.
Where is our fibre?
Cereals:
grams of fibre
Bread:
grams of fibre
10g (2tblsp) bran
4.4
50g (2tblsp) All bran
13.4
25g (4tblsp) Cornflakes
0.28
200g porridge (made with
2 tblsp oats)
1.6
2 Shredded wheat
6.8
2 Weetabix
4.4
2 slices med.
cut white loaf
2 slices med.
cut wholemeal loaf
4 sm slices sunblest
hi-bran
Nuts:
fruit:
25g Almonds
25g Brazil nuts
25g peanuts
25g peanut butter
25g walnuts
Vegetables:
150g baked beans
75g cabbage
75g carrots
75g cauliflower
15g lettuce
50g mushrooms
75g onions
75g peas
120g baked potato
60g tomato
25g(1pkt) crisps
grams of fibre
3.6
2.3
2.0
1.9
1.2
2.2
6.8
8.3
grams of fibre
1 apple
1 banana
1 orange
1 pear
2 sticks rhubarb
75g strawberries
1 tblsp sultanas
grams of fibre
11.0
1.9
2.3
1.4
0.2
2.0
1.0
3.9
2.5
0.9
3.0
Highlight those foods that are particularly high in dietary fibre
2.3
2.0
3.4
3.0
2.4
1.7
1.8