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Teenage Nutrition Essentials

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Teenage Nutrition Essentials

Aotearoa New Zealand students have busy days involving learning, friends, sport and rest. Use the information on this sheet to investigate how food and drinks support health. Nutritional needs vary between people; there is no single perfect meal. Answer in your own words where asked.

Nutrients at work

Use your knowledge of macronutrients, micronutrients and water.

1.A student has a long morning of classes and wants food that can provide energy. Which two nutrient groups are the body's main energy sources?

Carbohydrates and fats
Vitamins and minerals
Water and fibre
Calcium and iron

2.After training, the body repairs and builds tissues. Explain one important role of protein.

3.Circle all the micronutrients in this list: iron, carbohydrate, vitamin C, calcium.

4.Water is essential even though it does not provide energy. Give two jobs water helps the body do.

Read the label like a detective

This is a made-up nutrition label for one 40 g serve of a wholegrain snack. Use the table for Questions 5–7. The figures are for this example only.

Nutrient

Amount per serve

Energy

620 kJ

Protein

5.0 g

Fat

6.0 g

Carbohydrate

22.0 g

Fibre

4.0 g

Sodium

180 mg

5.According to the example label, how many grams of carbohydrate are in one serve, and how many grams of fibre?

6.Mere chooses two serves of this snack. Calculate the total protein and total energy she would get, using the example label.

7.Does the label alone tell you whether this snack is a healthy choice for every teenager? Explain one reason for your answer.

Build a balanced day

Think about variety, practical choices and how nutrients support the body.

8.Ana's lunch is a cheese sandwich on wholegrain bread and an apple. Suggest one addition that would add variety, and name a nutrient or benefit it could contribute.

9.Explain how choosing wholegrain bread, oats, beans or fruit can support digestion.

10.Choose iron or calcium and explain one role it has in the body. Name one food that can provide it.

11.A friend says, “Carbohydrates are always bad, so teenagers should avoid them.” Write a respectful reply that corrects this claim and gives one example of a nourishing carbohydrate food.