Nutrition Essentials Worksheet

Name:

Date:

Healthy foods and nutrition illustration

🥗 Part 1: Essential Nutrients Knowledge

1. Which nutrient is most important for building strong muscles during adolescence?

Protein

Calcium

Iron

Healthy fats

Correct Answer: Protein

2. What is the main role of calcium in your body?

Carrying oxygen to muscles

Building strong bones and teeth

Supporting brain development

Providing energy

Correct Answer: Building strong bones and teeth

3. Which traditional Māori foods are excellent sources of protein? (Select all that apply)

Kina (sea urchin)

Pāua (abalone)

Kūmara (sweet potato)

Hīnaki (freshwater eels)

Correct Answers: Kina (sea urchin), Pāua (abalone), Hīnaki (freshwater eels)

4. Iron deficiency in teenagers can lead to:

Stronger bones

Tiredness and difficulty concentrating

Better muscle growth

Improved vision

Correct Answer: Tiredness and difficulty concentrating

🌱 Part 2: Hauora and Nutrition Connection

5. Explain how the Māori concept of hauora relates to nutrition and healthy eating. Include at least two aspects of wellbeing in your answer.

Example Answer: Hauora encompasses physical, mental, and spiritual wellbeing, emphasizing the importance of balanced nutrition for overall health.

6. Fill in the blanks about the food pyramid:

The food pyramid helps us understand how much of each food group we should eat daily. Foods at the bottom of the pyramid should be eaten most, while foods at the top should be eaten least.

Correct Answers: food, most, least

7. How does kaitiakitanga (guardianship of the environment) connect to our food choices? Give one specific example.

Example Answer: Choosing locally sourced foods helps reduce carbon footprint and supports sustainable practices.

8. List three New Zealand foods (including at least one Māori kai) that are good sources of healthy fats for brain development:

1. _________________________

2. _________________________

3. _________________________

Example Answers: 1. Avocado, 2. Fish (e.g., salmon), 3. Pāua (abalone)

🎯 Part 3: Personal Nutrition Goals

9. Reflect on your current eating habits. Which essential nutrient do you think you need more of in your diet?

Protein

Calcium

Iron

Healthy fats

Correct Answer: (Any of the options: Protein, Calcium, Iron, Healthy fats)

10. Write one realistic goal to improve your nutrition that includes either a traditional Māori food or a sustainable food choice. Explain why you chose this goal.

Example Answer: My goal is to include more fish in my diet because it is a sustainable source of protein and rich in omega-3 fatty acids.