Download KNOW YOUR NUTRIENTS Standard Grade Home Economics

KNOW YOUR NUTRIENTS
Food
or Drink
Salmon
Sardines, Herring
Wholegrain Cereals
Main Nutrient
Function
Does this food meet
a Dietary Target?
Yes or No
Target is:
What are the benefits to
health of meeting this dietary
target?
Reducing sugar helps prevent
tooth decay,
obesity and diabetes
Sugar
Energy Quick release
No
Protein
GRM- Growth, Repair
+ Maintenance of
Body Tissue
Yes
Oils -Omega 3
Starch
Carbohydrates
Folic Acid
Weetabix, Shredded
Wheat, Porridge,
Cheerios
Low-Fat Margarine
Standard Grade Home Economics
Helps to lower
cholesterol
Slow release of
energy
Healthy red blood
cells
Polyunsaturated For warmth and
Fat
energy. Protection of
vital organs.
Vitamin A
Vitamin D
(The Sunshine
Vitamin)
Good night vision and
growth in young
children
Growth of strong
bones and teeth.
Absorption of calcium
Target is: To reduce
energy intake from
sugary foods.
Target is: to
increase / double our
intake of oily fish
Yes
Target is: to
Yes
Target is:
increase intake of
Total Complex
Carbohydrates
(Brown rice, oats,
wholemeal pasta,
fruit and vegetables.)
To reduce intake of
fat especially
saturated (animal)
fats.
Increasing levels of Omega 3
helps protect the heart from
disease.
CREDIT
LEVEL
Disease is prevented
because:
Less sugar protects the
enamel on our teeth, excess
sugar is not converted into
fat and the pancreas
produces sufficient insulin.
Omega 3 fatty acids lowers
cholesterol in the blood.
Helps to prevent coronary
heart disease.
High fibre foods helps to
prevent constipation and bowel
disease
Non-Starch
Polysaccharides (NSP) mop
up toxins in the gut, keeps
stools soft and prevents
disease such as
diverticulosis, bowel
cancer.
Polyunsaturated fat helps to
lower cholesterol levels and
protect the heart from
disease.
A deficiency in essential
fatty acids can lead to
blood clots and coronary
heart disease.
Reducing fat in your diet will
help to prevent obesity (being
overweight.)
Food
Main Nutrient
Function
Starch
Carbohydrates
Slow release of
energy
Vitamin B
Healthy nervous
system.
Helps release energy
from starch
carbohydrates
Wholemeal (Brown)
Bread
Calcium
Vitamin A
Vitamin C
Broccoli
Iron
Growth of strong
bones and teeth
Good night vision and
growth in young
children
Healthy gums, healing
of wounds, protection
against infection,
absorption of iron.
Healthy red blood
cells.
Does this food meet
a Dietary Target?
Yes or No
Target is:
What are the benefits to
health of meeting this dietary
target?
CREDIT
Yes
High fibre foods helps to
prevent constipation and bowel
disease
Non-Starch
Polysaccharides (NSP) mop
up toxins in the gut, keeps
stools soft and prevents
disease such as
diverticulosis, bowel
cancer.
Green leafy vegetables are
high in vitamins A + C which
help to protect against cancers.
Anti-oxidants (Vitamins A,
C and E) mop up free
radicals and help prevent
cancers.
Dietary fibre (NSP) in
vegetables also helps keep a
healthy digestive system.
Non-Starch
Polysaccharides (NSP) mop
up toxins in the gut, keeps
stools soft and prevents
disease such as bowel
cancer. diverticulosis,
Target is: to
increase intake of
wholemeal bread
(increasing our intake
of Total Complex
Carbohydrates ie.
potatoes, brown rice,
oats, wholemeal
pasta, wholegrain
breakfast cereals,
fruit and vegetables.)
Yes Target is:
to eat 5 portions of
fruit and vegetables
a day (double our
intake)
LEVEL
Disease is prevented
because:
Food
Main
Nutrient
Function
Salt
Maintains body’s fluid
balance.
Also known as
Sodium
1g Sodium =
2.5g Salt
Vitamin C
Kiwi Fruit and
Strawberry
Regulates blood
pressure.
Does this food meet
a Dietary Target?
Yes or No
Target is:
What are the benefits to
health of meeting this dietary
target?
CREDIT
No Target is:
Cutting back on salt/sodium will
help to prevent hypertension
(high blood pressure) and
strokes.
Meeting the Estimated
Average Requirement (EAR)
of salt/sodium for an adult
will prevent hypertension,
hardening of the arteries
and strokes.
To reduce intake /
EAT LESS Salt.
Helps with normal
function of nerves
and muscles.
Healthy gums, healing
of wounds, protection
against infection,
absorption of iron.
LEVEL
Disease is prevented
because:
Meeting the EAR of salt
will prevent calcium being
excreted and increasing
the risk of osteoporosis
(brittle bone disease) in
adults.
Yes Target is:
to eat 5 portions of
fruit and vegetables
a day (double our
intake)
Eating fresh fruit (containing
Vitamin C) will help protect
against cancers.
Dietary fibre (NSP) in fresh
fruit also helps to keep a
healthy digestive system.
Very low amounts of
salt/sodium in baby food
will prevent dehydration
and kidney failure.
Anti-oxidants (Vitamins A,
C and E) mop up free
radicals and help prevent
cancers.
Non-Starch
Polysaccharides (NSP) mop
up toxins in the gut, keep
stools soft and prevents
disease such as bowel
cancer and diverticulosis.