LLNP Activities Book Eat Well Live Well

HandoutsE

at well, live w

ellContents

Handout Page

1. The food pyramid for health 3

2. My food pyramid 4

3. The food groups – grain group 5

4. Wholemeal and white 6

5. Healthy grain food 7

6. Healthy cereal? 8

7. Fruit and vegetables 10

8. About Fruit and vegetables 11

9. Fruit pictures 13

10. Vegetable pictures 14

11. Fruit and vegetable words 15

12. Go for 2 & 5 16

13. Shopping for fruit and vegetables 17

14. Whole, halves and quarters 18

15. Measuring quantities 19

16. Spoons and knives 21

17. A few cutting words 23

18. Fruit platter 24

19. Design a salad 26

20. Salad plus sandwiches 27

21. Pasta salad 28

22. Digital time 30

23. Potato & Thyme Pizza 31

24. Pizza portions 32

25. Dairy foods 33

26. Measuring liquids 34

27. Fat and calcium in milk 36

28. Protein 37

29. Eat least 38

30. Healthy Daily Meal Plan 40

31. Easy cake bake 41

32. Food safety – handling food 42

33. Food safety – cleaning up 43

34. Preparing food safely 44

3

Handout 1

The food pyramid for health

Adapted from www.readyed.com.au/healthy/the_food_groups.htm

We need to eat food from each of these groups.

We need most food from the bottom groups and least from the top group every day to stay healthy.

There are five main food groups.

1. Grain – bread

2. Fruit and vegetables – bananas apples, oranges, grapes, carrots, broccoli, mushrooms

3. Meat and protein – chicken, fish, eggs nuts

4. Dairy – Milk, cheese

5. Oils and sweets – Butter, margarine, lollies, cream

4 Add water and stir: A resource bank of CGEA material for LLNP

Handout 2

My food pyramid

Fruit and Oils and Grain vegetable Meat dairy sweets

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How would you rate your diet? healthy / fairly healthy / unhealthy

Eat well, live well, Handouts 5

Handout 3

The food groups – grain group

This is the food group that we should eat most often. Grain is the seed of grass plants that we can eat.

Wheat, oats, rice, barley, rye and corn are all grains.

Flour, cereal, rice, pasta and bread are made of grain.

Grain gives us energy. It can also have a lot of fibre and vitamins.

Serves of grain

We should eat 6 or more serves from this group every day.

A serving of grain could be one slice of bread, ½ cup of cooked cereal, half a cup of rice or pasta.

Food from grain

Rearrange the following letters to form the name of food made from grain. Write the unscrambled word beside each word and read and spell them with a partner.

bader .................................. erceal ..........................................

aspta ................................... ncro .............................................

icer ...................................... roulf ............................................


Handout 4

Wholemeal and white

If you cut a grain or seed and put it under a microscope it will look like this:

A grain seed Grain

A grain seed has three main parts:

Bran � : for fibreStarch � : for energyGerm � : for vitamins and minerals

Wholemeal = whole grainWholemeal flour and brown rice are made from the whole grain. These are best for our health. They are rich in vitamins and fibre.

StarchWhite flour, white rice, white pasta is made from the starch only. These foods do not have much fibre or vitamin B.

List some food that is made from flour. E.g. Pancakes.

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Handout 5

Healthy grain food

How many serves of grain in this person’s diet?

Which meals could you change to use wholegrain ingredients?

Breakfast2 slices white bread toast with marmaladeCoffee

Mid morning chocolate muffin

LunchWhite bread salad sandwichApple

Mid afternoonsmall packet of savoury biscuits

DinnerLarge bowl of spaghetti bolognaiseice cream

Suggest a replacement meal plan here

Breakfast Lunch Dinner

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Mid morning Mid afternoon

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Handout 6

Healthy cereal?

Breakfast cereal analysis – amount in grams (g)

Name of Per 100 grams of cerealcereal Fat sugar salt fibre

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Which cereal had the least fat?

Order the cereal brands from least fat to most fat. �

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Which cereal had the least sugar?

Order the cereal brands from least sugar to most sugar. �

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Which cereal had the least salt?

Order the cereal brands from least salt to most salt. �

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Which cereal had the most fibre?

Order the cereal brands from most fibre to least fibre. �

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Less of what ingredients make a cereal healthier?

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More of what ingredients make a cereal healthier?

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Which is the healthiest cereal? Discuss with your classmates.


Handout 7

Fruit and vegetables

Fruits and vegetables give us fibre and important vitamins and minerals.

We get Vitamin C from fruits such as oranges and kiwi fruit. Vitamin C helps to keep our bodies healthy and fight disease.

Fibre is very important because it helps to move food through the bowel. Everybody needs fibre in their diet.

Fruit and vegetables are low in fat and calories. �

They are a healthy snack between meals. �

We should eat at least 2-3 serves of fruit and 3 to 5 serves of vegetables every day.


Handout 8

About Fruit and vegetables

Which fruits are high in vitamin C?

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Why is fibre important?

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How many serves of fruit should we eat each day?

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Why are fruit and vegetables a healthy snack?

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Finish spelling the name of the fruit in the picture

A .... .... l .... s

M .... l .... n

B .... n .... .... a

K i .... .... Fr .... .... t

.... r .... p .... s

St .... .... .... b.... .... .... ies

Nect .... .... .... nes


Why is it important to know about fruit and vegetables?

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Have you learnt anything new from reading this?

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Handout 9

Fruit pictures


Handout 10

Vegetable pictures


Handout 11

Fruit and vegetable words

Match the words in the columns below to the pictures in handout

Fruit Vegetable

lemon carrots

orange bok choy

apples snow peas

kiwi fruit corn

pears tomatoes

strawberries pumpkin

bananas peppers

pineapple celery

grapes broccoli

watermelon red pepper

cherries onions


Handout 12

Go for 2 & 5

Go for 2 fruits and 5 vegetables every day for good health

The national Go for 2&5® campaign is an Australian Government, State and Territory health initiative.

http://www.gofor2and5.com.au/

What does Go for 2 & 5 mean?

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Is this a good way of letting people know about their fruit and vegetables?

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Where could you find out more about Go for 2 & 5?

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Write the names of 2 fruits that you like.

Two fruits I like are .......................................................................

In a sentence, write the names of 5 vegetables you like.

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Handout 13

Shopping for fruit and vegetables

These prices are from ..................................................................

Date ................................................

Fruit/Vegetable Price

apples ....................

oranges ....................

bananas ....................

lettuce ....................

onion ....................

cabbage ....................

beans ....................

potatoes ....................

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Handout 14

Whole, halves and quarters

Larger fruit such as watermelon, and vegetables such as pumpkin, are often sold by the whole, the half (½) or quarter (¼).

whole half quarter

…… …… ……

Write whole half and quarter under each diagram in numbers.

How many halves and how many quarters are there in the pictures below?

…… ……


Handout 15

Measuring quantities

Fruit and vegetables are often sold by weight in grams and kilo grams. Smaller fruits and vegetables are sold this way.

There are 1000 grams (g) in a kilogram (kilos or Kg).

Fill in the grams in this table:

Kilograms ½ kg 1 kg 2 kgs

Grams ................ 1000 g ................

Researching weights:

Order these fruit and vegetables from lightest to �

heaviest5kg bag of potatoes �

200g of cherries �

2 kg bag of onions �

500 g of tomatoes �

1kg of pumpkin �

1. .........................................

2. .........................................

3. .........................................

4. .........................................

5. .........................................


Use the measuring scales to find out the weight of the �

fruit your class purchased. Record below.

Fruit Weight

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Handout 16

Spoons and knives

Teaspoon, tablespoon, chopping knife, cutting knife, spreading knife

Write these words next to the correct picture:


Now complete these sentences:

Stir a coffee with a ........................................................................

Stir the soup with a ........................................................................

Chop up a water melon with a ........................................................

Slice a tomato with a ......................................................................

Peel an apple with a ........................................................................

Spread honey on bread with a ......................................................

Add a ............................................ of sugar to the coffee.

Add two ............................................ of oil to the cake mix.

Butter the bread with a ................................................................


Handout 17

A few cutting words

Read the recipe below and fill in the missing words where there is a line. The first instruction has been done for you. There is more than one right answer!

Words : Chop cut slice peel dice

A tropical fruit salad

Ingredients: ¼ a Watermelon, 1 rockmelon, 3 kiwi fruit, 3 bananas, 1 mango, 1 pineapple.

Preparation: First wash all the fruit.

Slice the watermelon into wedges and cut way the skin. Chop the melon into small chunks and add it to the bowl.

Do the same thing to the rockmelon, being sure to scoop out the seeds before chopping into chunks.

...................... the pineapple in half and ...................... the rough

skin away from each half. ...................... and ...................... the

pineapple and gently mix it through the chopped up melon.

...................... the skin away from the kiwi fruit and ......................

each fruit into the mix.

...................... the skin of the mango so that it can be peeled.

Then remove the skin and ...................... the mango into the

fruit mix.

...................... the bananas and ...................... them into the fruit

to finish the fruit salad.


Handout 18

Fruit platter

Ingredients – (serves approximately 12)

Selection of fruit

E.g. small pineapple, 200g grapes, 3 oranges, 1 melon, 4 kiwi fruit.

Equipment

Chopping boards, knives, tongs, serving plates /platters, serviettes.

Preparation – personal

Tie hair back. Wash hands well.

Preparation – food

Wash grapes and break into small bunches

Cut Pineapple in half

Cut off skin.

Cut each piece in half and slice

Cut each slice into wedges.

Cut Melon into quarters

Take out the seeds and pulp


Cut off skin

Cut each quarter into long wedges

Peel and slice kiwi fruit into quarters

Wash oranges and slice into thin wedges

To serve

Arrange fruit on platter, putting larger pieces on the plate first


Handout 19

Design a salad

What is your favourite salad?

Write down your recipe following the format of handouts 17 or 18

Ingredients

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Method

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Handout 20

Salad plus sandwiches

Makes approximately 10 rounds of sandwiches

Ingredients

Loaf of wholemeal/ whole grain bread

2 large carrots

1 large lettuce

5 tomatoes

2 large onions

Low fat mayonnaise

Salt and pepper

(Plus) 250 g cheese/ 1 large can of tuna/ 4 boiled eggs/ other

Method

Fillings

Grate carrot and cheese

Shred lettuce

Slice tomato and onion

Mash eggs with a tablespoon of mayonnaise

Sandwiches

Put slices x2 of bread out on bench top.

Add selected variety prepared fillings to bottom slice

Add top slice to make the sandwich

Cut to form 4 triangles

Place a selection of sandwiches on serving tray


Handout 21

Pasta salad

Serves 8

Ingredients

500g spiral pasta

2 medium cans of corn

500g green beans, trimmed, cut into 3cm pieces

500g lean leg ham, cut into short strips

2 red peppers, cut into short thin strips

6 ripe tomatoes, chopped

Equipment

chopping boards knives

serviettes large pot

large bowl serving spoon

small bowls small plates

grater

Method

Cook pasta in a large saucepan, simmer until just tender. (about 10 minutes). Drain.

Place in a large bowl


Bring a small saucepan of water to the boil. Add corn and beans. Cook for 1 minute or until beans are bright green. Drain.

Rinse under cold running water Drain.

Add corn, beans, ham, peppers, tomato to the warm pasta.

Toss until well mixed.

Add dressing and salt and pepper. Mix through.

Serve.


Handout 22

Digital time

Circle the hours and underline the minutes in these examples:

7.31, 6.56, 3.08, 10.25, 4.34

In one minute the time will be

9.36 ........................

3.45 ........................

11.19 ........................

In 5 minutes the time will be:

1.30 – 1. 3....

8.23 – 8. .... ....

12.05 -12. .... ....

In 10 minutes the time will be:

2.47 2. .... 7

4.30 4. .... 0

7.50 7. .... 0

In one hour the time will be:

6.10 .... .10

5.33 .... .33

12.00 .... .00


Handout 23

Potato & Thyme Pizza

Serves 3–4

Ingredients

1 large pizza base

olive oil

1 cup grated mozzarella cheese

2 x potatoes – washed and sliced thinly

2 teaspoons dried thyme leaves (or try another of your favourite herbs)

1 clove garlic – sliced thinly

Salt & pepper to taste

Method

Preheat oven to 220C.

Lightly cover an oven tray with oil.

Spread cheese evenly over the base of the pizza

Arrange the potato slices evenly over the top.

Sprinkle over the thyme and garlic.

Sprinkle with olive oil and season to taste.

Bake in a hot oven for approx 10 to 15 mins or until the base is crisp and light brown and the potatoes tender and the top lightly browned.

Cut into wedges and serve immediately


Handout 24

Pizza portions

The shape of the pizza is a ......................

Draw lines around half the pizza. How many pieces of pizza

are there in half the pizza? .......................

Draw lines around one quarter of the pizza. How many pieces

of pizza are there in one quarter of the pizza? .......................

Two friends decide to buy a pizza and share it so that they

both get the same number of pieces.

How many pieces do they each have? ....................... �

How much will each pay if the pizza costs $10.00? �

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Handout 25

Dairy foods

Dairy foods are milk and milk products, such as milk, cheese and yoghurt.

We should have two to four servings of dairy foods every day.

One serving of this food group could be one cup of milk or yoghurt or 50 g of cheese.

Dairy products give us calcium which we need to keep our bones and teeth strong.

Dairy products also contain some fat. Low fat milk and low fat yoghurt have had most of the fat taken out.

Cheese also contains fat.


Handout 26

Measuring liquids

Measuring jug

Liquids are measured by litres and millilitres (mls): A litre = 1000 mls

Liquids are also sometimes measured by the cup:

1 cup = 250 mls ½ cup = 125 mls

Activity group 1

Pour 1 cup into the jug. How many mls? ......................................

Pour in 3 more cups. What is the reading? ................................


Activity group 2

On the measuring jug, draw a line for ½ a cup.

On the measuring jug, draw a line to show 1 cup.

How many cups would you need to fill the fug to 500mls?

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How many cups would you need to fill the jug up to 1 litre?

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Handout 27

Fat and calcium in milk

Bring some empty and washed cartons of milk to class.

Write down the brand and whether it is whole milk, low fat or no fat.

Write down the calcium and fat each contains per 100 ml.

Brand and type of milk Calcium per 100 ml Fat per 100 ml

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Calcium content?

Arrange the cartons from highest calcium content to lowest calcium content ( per 100 ml). Number them 1-5 in the calcium column.

Fat content?

Arrange the cartons in order from lowest fat content to highest fat content ( per 100 ml). Number them 1-5 in the “fat” column.


Handout 28

Protein

This food group includes meat (e.g. poultry, fish, steak), dry beans, eggs and nuts, cheese.

We should eat two to three servings a day of the foods in this group.

We need protein to grow and keep a healthy body. Muscle, skin, and hair are all made up mostly of proteins.

The foods from this group also give us vitamins and iron. Iron is important for healthy blood.

Questions and discussion

Anna does not like to eat any meat. This is what she ate yesterday. Did she include enough protein food?

What foods could she eat to make sure she got enough protein and iron? Write down your suggestions under the meal headings

BreakfastCoffee and donut

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LunchTomato and lettuce sandwiches

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Dinner2 slices of pizza with cheese and mushroom

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Handout 29

Eat least

We need some fat and salt to be healthy. It is easy to eat too much from this food group as it is often part of other food. Think of fats, oils, sugars and salt as extras in your diet.

Fats and Oils

Fats and oils are such things as butter, margarine and cream. This food give us a lot of energy quickly. Often we cannot use this energy and our bodies store it as fat.

Our body needs some fat but we get enough from the other food we eat, such as chips, cakes, and chocolate.

If you want to use butter, margarine or oil, you should only have ½ to 1 tablespoon daily.

Hidden fat

One bucket of hot chips has 14 times more fat than a jacket baked potato.

Potato crisps have 2 ½ times more fat than hot chips. One 50 g packet of crisps has 3 ½ teaspoons of fat.


Salt

Your body needs small amounts of salt but this is found naturally in the foods we eat. There is no need to add extra salt.

Stock cubes, soy sauce, ham, bacon and smoked foods are all high in salt. Salted nuts and potato chips should also be eaten in small amounts.

Sugar

There are many different forms of sugar in food. Each Australian eats about 50 kg of sugar a year.

The natural sugars that occur in fruit and milk are not a problem in the diet, but try not to add sugar or to have too much food that has a lot of added sugar.

This includes adding sugar to tea and coffee, sweetened soft drinks, lollies, deserts, cakes and chocolates.


Handout 30

Healthy Daily Meal Plan

Write down what you usually eat under the column food eaten column. Discuss with a partner how healthy this food is. Partner must then suggest a healthier replacement. Talk about whether or not you will make this change.

Swap partners. Did they give you the same advice?

Health Healthier Food eaten value replacement Change?

Breakfast

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............................................ .................... ........................ ...............Evening snack

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This activity courtesy of Pauline Morrow and Chris Tully ACAL Conference 2008 from http://www.BreakingNewsEnglish.co


Handout 31

Easy cake bake

Ingredients

125 g margarine

125g sugar

2 eggs well beaten

250g self raising flour

½ cup of milk

½ teaspoon of vanilla

Preparation

Heat oven to 180ºC; grease cake tin

Method

Sift flour

Beat butter and sugar with electric beaters till light and creamy

Slowly pour in beaten eggs, flour milk and vanilla a little at a time

Stir with spoon till all ingredients are mixed through

Put mix in tin and bake for 40-45 minutes


Handout 32

Food safety – handling food

Wash hands in warm, soapy water for at least 30 seconds before preparing food.

Wash your hands thoroughly after handling raw meats, chicken, seafood, eggs and unwashed vegetables.

Dry your hands with clean towels or disposable towels.

If you have any cuts or wounds on your hands, cover them with waterproof wound-strips or bandages. Wear food gloves.

Wear clean, protective clothes like an apron when preparing food.

Tie your hair back

If you feel sick, let someone else prepare the food.

Don’t use the same plates, knives etc for raw foods and for ready-to-eat foods, without thoroughly cleaning them first.

Rinse raw fruits and vegetables with clean water before using them.


Handout 33

Food safety – cleaning up

Clean and dry cutting-boards, knives, pans, plates, and other utensils after using them.

Use hot soapy water to wash things and make sure they are dry before using them again.

Use fresh clean tea-towels or disposable towels, or let them to air-dry.


Handout 34

Preparing food safely

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LLNP Activities Book Eat Well Live Well