How big is the portion size for fish?
The whole hand including your fingers
What does fibre do?
Helps you feel full & moves waste through your digestive system
What medical condition is associated with too much sugar?
Diabetes
Chopping boards: what colour should you use to cut poultry (raw chicken)?
Yellow
How big is the portion size for fruit and veges?
Two cupped hands
How many servings of meat or alternatives (protein) should you have per day?
1 serving
What are some alternative proteins (not meat)?
Eggs, nuts, legumes (beans, peas, lentils), tofu, tempeh
You should drink about how much liquids per day?
Between 2.1-2.6L, about 8 cups
Minerals: iron helps your body with what?
Red blood cells carry oxygen
Minerals: magnesium is good for what?
Muscle and nerve function
How many servings of fruit and veg should you eat in a day?
5 - 2 fruit and 3 veg
Chopping boards: what colour should you use to cut bread and dairy?
White
How big is the portion size for meat (eg chicken, beef, lamb, not fish)?
The palm of your hand
Chopping boards: what colour should you use to cut fruit & veg?
Green
Name 3 of the 6 nutrient groups.
Water, carbohydrates, protein, fat, vitamins, and minerals
What do you do to keep your hair from being a distraction/getting into food when cooking?
Tie it up / wear a hat / wear a hair net / wear a head scarf
According to the 'Shop for Life' video we watched, what should you do to meat and chicken when you cook it (to make sure there is less fat)?
Remove chicken skin, trim off the fat on meat
10-10-5 refers to what?
Less than 10 grams fat, 10 grams sugar and 5 or more grams of fibre (per 100g of food)
Which fat is the "good fat"? Saturated, unsaturated, or trans fat?
Unsaturated; from plant based food - vegetable oils, nuts and seeds
How many servings of breads and cereals (starch) should you eat in a day?
6 servings
Name at least one good source of fibre
Whole grains, fibre-rich fruits and vegetables, beans (legumes)
What should you do if you touch your hair when cooking in the kitchen?
Wash your hands
What should you do to test food to ensure good personal hygeine?
Use a clean spoon to taste (not your finger or the same spoon multiple times)
Name 2 of the 3 types of carbohydrates
Simple, complex, fibre
Name 2 of the 3 types of fats
Unsaturated fats, saturated fats, trans fats
Name three scenarios when you should wash your hands when in the kitchen
Before starting, after a break, going to the toilet, handling raw food, handling rubbish, handling cleaning chemicals, blowing your nose, touching hair/face
What do whole grain starches provide?
Extra fibre and B vitamins
If no fresh fruit or veg is available, what is a good alternative?
Frozen, canned, bottled. Especially when out of season
Minerals: calcium is good for what?
Healthy bones and teeth
How many servings of milk and dairy products should you have per day?
2 servings
What are the main things to look for when checking the label of food products?
Sodium (salt), fat, sugar and portion sizes
Chopping boards: what colour should you use to cut red meat, eg lamb?
Red
What should you check when buying food products from the supermarket?
Check the label for the food nutrition information
What is the 7th additional nutrient group?
Fibre
According to the 'Shop for life' video we watched, what are the better choices in choosing a dairy product?
Low fat versions, eg green or light blue coloured milk