🥗 Part 1: Essential Nutrients Knowledge
1. Which nutrient is most important for building strong muscles during adolescence?
Calcium
Protein
Iron
Healthy fats
2. What role does iron play in your body? Choose the best answer.
Builds strong bones and teeth
Helps transport oxygen and gives you energy
Supports brain development
Helps muscles grow
3. Which traditional Māori foods are excellent sources of nutrients? (Select all that apply)
Kina (sea urchin) - rich in protein and healthy fats
Kūmara (sweet potato) - good source of vitamins
Pāua (abalone) - high in protein and iron
Processed chips - high in nutrients
4. Complete this sentence about hauora:
Hauora is the Māori model of wellbeing that includes _____________, _____________, _____________, and _____________ health.
5. Why is calcium especially important during adolescence?
It helps you concentrate better in class
It builds strong bones during your growth spurts
It gives you more energy for sports
It helps transport oxygen in your blood
🌿 Part 2: Food Sources and Cultural Connections
6. List three New Zealand foods (including Māori kai) that are good sources of protein:
a) _________________________
b) _________________________
c) _________________________
7. Explain how the concept of kaitiakitanga (guardianship of the environment) relates to healthy eating choices:
8. Look at the food pyramid. Why do you think vegetables and fruits form a large part of the pyramid base?
9. Name two foods rich in healthy fats that support brain development during adolescence:
1. _________________________
2. _________________________
🎯 Part 3: Personal Application
10. Think about your current eating habits. Which nutrient do you think you need to include more of in your diet? Explain why.
11. Set one realistic goal to improve your nutrition this week. Consider including local or traditional Māori foods if possible:
My nutrition goal: ________________________________________________
How I will achieve it: ________________________________________________
12. How does eating well connect to the four aspects of hauora (physical, mental, social, and spiritual wellbeing)?
🔑 Answer Key
1. Correct Answer: Protein
2. Correct Answer: Helps transport oxygen and gives you energy
3. Correct Answers: Kina, Kūmara, Pāua
5. Suggested Answer: It builds strong bones during your growth spurts.
6. Suggested Answers: (Examples: Fish, Chicken, Tofu)
7. Suggested Answer: Kaitiakitanga emphasizes sustainable practices that promote health and well-being through local food sources.
8. Suggested Answer: Vegetables and fruits are nutrient-dense and provide essential vitamins and minerals.
9. Suggested Answers: (Examples: Avocado, Nuts)
10. Suggested Answer: (Personalized response based on individual reflection)
11. Suggested Answer: (Personalized response based on individual goal setting)
12. Suggested Answer: Eating well supports physical health, enhances mental clarity, fosters social connections, and nurtures spiritual well-being.
