LLNP Activities Book Eat Well Live Well

Contents
Handout
Page
1. The food pyramid for health
2. My food pyramid
3. The food groups grain group
4. Wholemeal and white
5. Healthy grain food
6. Healthy cereal?
7. Fruit and vegetables
10
8. About Fruit and vegetables
11
9. Fruit pictures
13
10. Vegetable pictures
14
11. Fruit and vegetable words
15
12. Go for 2 & 5
16
13. Shopping for fruit and vegetables
17
14. Whole, halves and quarters
18
15. Measuring quantities
19
16. Spoons and knives
21
17. A few cutting words
23
18. Fruit platter
24
19. Design a salad
26
20. Salad plus sandwiches
27
21. Pasta salad
28
22. Digital time
30
Eat well, live well
Handouts
23. Potato & Thyme Pizza
31
24. Pizza portions
32
25. Dairy foods
33
26. Measuring liquids
34
27. Fat and calcium in milk
36
28. Protein
37
29. Eat least
38
30. Healthy Daily Meal Plan
40
31. Easy cake bake
41
32. Food safety handling food
42
33. Food safety cleaning up
43
34. Preparing food safely
44
Handout 1
The food pyramid for health
Adapted from www.readyed.com.au/healthy/the_food_groups.htm
We need to eat food from each of these groups.

We need most food from the bottom groups and least from
the top group every day to stay healthy.
There are five main food groups.

1. Grain bread
2. Fruit and vegetables bananas apples, oranges, grapes,

carrots, broccoli, mushrooms
3. Meat and protein chicken, fish, eggs nuts
4. Dairy Milk, cheese
5. Oils and sweets Butter, margarine, lollies, cream

3
Add water and stir: A resource bank of CGEA material for LLNP
Handout 2
My food pyramid

Grain
Fruit and
vegetable
Meat
dairy
Oils and
sweets
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How would you rate your diet? healthy / fairly healthy /

unhealthy
Eat well, live well, Handouts
Handout 3
The food groups grain group

This is the food group that we should eat most often. Grain is
the seed of grass plants that we can eat.
Wheat, oats, rice, barley, rye and corn are all grains.
Flour, cereal, rice, pasta and bread are made of grain.
Grain gives us energy. It can also have a lot of fibre and vitamins.
Serves of grain
We should eat 6 or more serves from this group every day.
A serving of grain could be one slice of bread, cup of cooked
cereal, half a cup of rice or pasta.
Food from grain

Rearrange the following letters to form the name of food made
from grain. Write the unscrambled word beside each word and
read and spell them with a partner.
bader ...................................
erceal . .........................................
aspta ....................................
ncro ..............................................
icer ......................................
roulf .............................................
Handout 4
Wholemeal and white

If you cut a grain or seed and put it under a microscope it will
look like this:

A grain seed
Grain
A grain seed has three main parts:

Bran:
for fibre
Starch: for energy
Germ: for vitamins and minerals
Wholemeal = whole grain
Wholemeal flour and brown rice are made from the whole
grain. These are best for our health. They are rich in
vitamins and fibre.
Starch
White flour, white rice, white pasta is made from the starch
only. These foods do not have much fibre or vitamin B.
List some food that is made from flour. E.g. Pancakes.
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Handout 5
Healthy grain food

How many serves of grain in this persons diet?
Which meals could you change to use wholegrain ingredients?
Breakfast
Lunch
Dinner
2 slices white bread toast

with marmalade
White bread salad

sandwich
Large bowl of
spaghetti bolognaise
Coffee
Apple
ice cream
Mid morning chocolate

muffin
Mid afternoon
small packet of
savoury biscuits
Suggest a replacement meal plan here

Breakfast
Lunch
Dinner
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Mid morning
Mid afternoon
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Handout 6
Healthy cereal?
Breakfast cereal analysis amount in grams (g)
Name of
cereal
Per 100 grams of cereal

Fat
sugar
salt
fibre
........................................ ............... ............... ................ .............

........................................ ............... ............... ................ .............
........................................ ............... ............... ................ .............
........................................ ............... ............... ................ .............
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Which cereal had the least fat?
Order
the cereal brands from least fat to most fat.
. .......................................................................................................
Which cereal had the least sugar?
Order
the cereal brands from least sugar to most sugar.
. .......................................................................................................
Which cereal had the least salt?
Order
the cereal brands from least salt to most salt.
. .......................................................................................................
Which cereal had the most fibre?

Order
the cereal brands from most fibre to least fibre.
. .......................................................................................................
. .......................................................................................................
Less of what ingredients make a cereal healthier?
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More of what ingredients make a cereal healthier?
............................................................................................................
Which is the healthiest cereal? Discuss with your
classmates.
10
Handout 7
Fruit and vegetables
Fruits and vegetables give us fibre and important vitamins

and minerals.
We get Vitamin C from fruits such as oranges and kiwi fruit.
Vitamin C helps to keep our bodies healthy and fight disease.
Fibre is very important because it helps to move food
through the bowel. Everybody needs fibre in their diet.
Fruit
and vegetables are low in fat and calories.

They are a healthy snack between meals.
We should eat at least 2-3 serves of fruit and 3 to 5 serves
of vegetables every day.

11
Handout 8
About Fruit and vegetables

Which fruits are high in vitamin C?
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Why is fibre important?
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How many serves of fruit should we eat each day?
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Why are fruit and vegetables a healthy snack?
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Finish spelling the name of the fruit in the picture
A .... .... l .... s
M .... l .... n
B .... n .... .... a
K i .... .... Fr .... .... t
.... r .... p .... s
St .... .... .... b.... .... .... ies
Nect .... .... .... nes
12
Why is it important to know about fruit and vegetables?

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Have you learnt anything new from reading this?
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13
Handout 9
Fruit pictures
14
Handout 10
Vegetable pictures

15
Handout 11
Fruit and vegetable words

Match the words in the columns below to the pictures in
handout
Fruit
Vegetable
lemon
carrots
orange
bok choy
apples
snow peas
kiwi fruit
corn
pears
tomatoes
strawberries
pumpkin
bananas
peppers
pineapple
celery
grapes
broccoli
watermelon
red pepper
cherries
onions
16
Handout 12
Go for 2 & 5
Go for 2 fruits and 5 vegetables every day
for good health
The national Go for 2&5 campaign is an Australian
Government, State and Territory health initiative.
http://www.gofor2and5.com.au/
What does Go for 2 & 5 mean?
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Is this a good way of letting people know about their fruit
and vegetables?
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Where could you find out more about Go for 2 & 5?
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Write the names of 2 fruits that you like.
Two fruits I like are .......................................................................
In a sentence, write the names of 5 vegetables you like.
............................................................................................................
............................................................................................................

17
Handout 13
Shopping for fruit and vegetables

These prices are from ...................................................................
Date .................................................

Fruit/Vegetable
Price
apples
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oranges
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bananas
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lettuce
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onion
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cabbage
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beans
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potatoes
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18
Handout 14
Whole, halves and quarters

Larger fruit such as watermelon, and vegetables such
as pumpkin, are often sold by the whole, the half () or
quarter ().
whole
half
quarter
Write whole half and quarter under each diagram in

numbers.
How many halves and how many quarters are there in the
pictures below?

19
Handout 15
Measuring quantities
Fruit and vegetables are often sold by weight in grams and
kilo grams. Smaller fruits and vegetables are sold this way.
There are 1000 grams (g) in a kilogram (kilos or Kg).
Fill in the grams in this table:
Kilograms
Grams
kg
1 kg
2 kgs
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1000 g
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Researching weights:
Order
these fruit and vegetables from lightest to

heaviest
5kg bag of potatoes
200g of cherries
2 kg bag of onions
500 g of tomatoes
1kg of pumpkin
1. .........................................
2. .........................................
3. .........................................
4. .........................................
5. .........................................
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Use
the measuring scales to find out the weight of the

fruit your class purchased. Record below.
Fruit
Weight
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Handout 16
Spoons and knives

Teaspoon, tablespoon, chopping knife, cutting knife,
spreading knife
Write these words next to the correct picture:
22
Now complete these sentences:

Stir a coffee with a . .......................................................................
Stir the soup with a ........................................................................
Chop up a water melon with a ........................................................
Slice a tomato with a ......................................................................
Peel an apple with a .........................................................................
Spread honey on bread with a ......................................................
Add a ............................................ of sugar to the coffee.
Add two ............................................ of oil to the cake mix.
Butter the bread with a .................................................................

23
Handout 17
A few cutting words

Read the recipe below and fill in the missing words where
there is a line. The first instruction has been done for you.
There is more than one right answer!
Words : Chop cut slice peel dice
A tropical fruit salad

Ingredients: a Watermelon, 1 rockmelon, 3 kiwi fruit,
3 bananas, 1 mango, 1 pineapple.
Preparation: First wash all the fruit.
Slice the watermelon into wedges and cut way the skin. Chop
the melon into small chunks and add it to the bowl.
Do the same thing to the rockmelon, being sure to scoop out
the seeds before chopping into chunks.
...................... the pineapple in half and ...................... the rough
skin away from each half. ...................... and ...................... the
pineapple and gently mix it through the chopped up melon.
...................... the skin away from the kiwi fruit and ......................
each fruit into the mix.
...................... the skin of the mango so that it can be peeled.
Then remove the skin and ...................... the mango into the
fruit mix.
...................... the bananas and ...................... them into the fruit
to finish the fruit salad.
24
Handout 18
Fruit platter
Ingredients (serves approximately 12)
Selection of fruit
E.g. small pineapple, 200g grapes, 3 oranges, 1 melon, 4 kiwi
fruit.
Equipment
Chopping boards, knives, tongs, serving plates /platters,
serviettes.
Preparation personal
Tie hair back. Wash hands well.
Preparation food
Wash grapes and break into small bunches
Cut Pineapple in half
Cut off skin.
Cut each piece in half and slice
Cut each slice into wedges.
Cut Melon into quarters
Take out the seeds and pulp

25
Cut off skin

Cut each quarter into long wedges
Peel and slice kiwi fruit into quarters
Wash oranges and slice into thin wedges
To serve
Arrange fruit on platter, putting larger pieces on the plate
first
26
Handout 19
Design a salad
What is your favourite salad?
Write down your recipe following the format of handouts 17
or 18
Ingredients
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Method
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27
Handout 20
Salad plus sandwiches

Makes approximately 10 rounds of sandwiches
Ingredients
Loaf of wholemeal/ whole grain bread
2 large carrots
1 large lettuce
5 tomatoes
2 large onions
Low fat mayonnaise
Salt and pepper
(Plus) 250 g cheese/.1 large can of tuna/ 4 boiled eggs/ other
Method
Fillings
Grate carrot and cheese
Shred lettuce
Slice tomato and onion
Mash eggs with a tablespoon of mayonnaise
Sandwiches
Put slices x2 of bread out on bench top.
Add selected variety prepared fillings to bottom slice
Add top slice to make the sandwich
Cut to form 4 triangles
Place a selection of sandwiches on serving tray
28
Handout 21
Pasta salad
Serves 8
Ingredients
500g spiral pasta
2 medium cans of corn
500g green beans, trimmed, cut into 3cm pieces
500g lean leg ham, cut into short strips
2 red peppers, cut into short thin strips
6 ripe tomatoes, chopped
Equipment
chopping boards
knives
serviettes
large pot
large bowl
serving spoon
small bowls
small plates
grater
Method
Cook pasta in a large saucepan, simmer until just tender.
(about 10 minutes). Drain.
Place in a large bowl

29
Bring a small saucepan of water to the boil. Add corn and

beans. Cook for 1 minute or until beans are bright green.
Drain.
Rinse under cold running water Drain.
Add corn, beans, ham, peppers, tomato to the warm pasta.
Toss until well mixed.
Add dressing and salt and pepper. Mix through.
Serve.
30
Handout 22
Digital time
Circle the hours and underline the minutes in these
examples:
7.31, 6.56, 3.08, 10.25, 4.34
In one minute the time will be
9.36 ........................
3.45 ........................
11.19 ........................
In 5 minutes the time will be:
1.30 1. 3....
8.23 8. .... ....
12.05 -12. .... ....
In 10 minutes the time will be:
2.47
2. .... 7
4.30
4. .... 0
7.50
7. .... 0
In one hour the time will be:

6.10
.... .10
5.33
.... .33
12.00
.... .00

31
Handout 23
Potato & Thyme Pizza

Serves 34
Ingredients
1 large pizza base
olive oil
1 cup grated mozzarella cheese
2 x potatoes washed and sliced thinly
2 teaspoons dried thyme leaves (or try another of your
favourite herbs)
1 clove garlic sliced thinly
Salt & pepper to taste
Method
Preheat oven to 220C.
Lightly cover an oven tray with oil.
Spread cheese evenly over the base of the pizza
Arrange the potato slices evenly over the top.
Sprinkle over the thyme and garlic.
Sprinkle with olive oil and season to taste.
Bake in a hot oven for approx 10 to 15 mins or until the base
is crisp and light brown and the potatoes tender and the top
lightly browned.
Cut into wedges and serve immediately
32
Handout 24
Pizza portions
The shape of the pizza is a .......................

Draw lines around half the pizza. How many pieces of pizza
are there in half the pizza? .......................
Draw lines around one quarter of the pizza. How many pieces
of pizza are there in one quarter of the pizza? .......................
Two friends decide to buy a pizza and share it so that they
both get the same number of pieces.
How
many pieces do they each have? .......................
How
much will each pay if the pizza costs $10.00?
.......................

33
Handout 25
Dairy foods
Dairy foods are milk and milk products, such as milk, cheese
and yoghurt.
We should have two to four servings of dairy foods every
day.
One serving of this food group could be one cup of milk or
yoghurt or 50 g of cheese.
Dairy products give us calcium which we need to keep our
bones and teeth strong.
Dairy products also contain some fat. Low fat milk and low
fat yoghurt have had most of the fat taken out.
Cheese also contains fat.
34
Handout 26
Measuring liquids
Measuring jug
Liquids are measured by litres and millilitres (mls):

A litre = 1000 mls
Liquids are also sometimes measured by the cup:
1 cup = 250 mls
cup = 125 mls
Activity group 1
Pour 1 cup into the jug. How many mls? .......................................
Pour in 3 more cups. What is the reading? .................................

35
Activity group 2
On the measuring jug, draw a line for a cup.
On the measuring jug, draw a line to show 1 cup.
How many cups would you need to fill the fug to 500mls?
............................................................................................................
How many cups would you need to fill the jug up to 1 litre?
............................................................................................................
36
Handout 27
Fat and calcium in milk

Bring some empty and washed cartons of milk to class.
Write down the brand and whether it is whole milk, low fat or
no fat.
Write down the calcium and fat each contains per 100 ml.
Brand and type of milk
Calcium per 100 ml
Fat per 100 ml
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Calcium content?
Arrange the cartons from highest calcium content to lowest
calcium content ( per 100 ml). Number them 1-5 in the
calcium column.
Fat content?
Arrange the cartons in order from lowest fat content to
highest fat content ( per 100 ml). Number them 1-5 in the
fat column.

37
Handout 28
Protein
This food group includes meat (e.g. poultry, fish, steak), dry
beans, eggs and nuts, cheese.
We should eat two to three servings a day of the foods in
this group.
We need protein to grow and keep a healthy body. Muscle,
skin, and hair are all made up mostly of proteins.
The foods from this group also give us vitamins and iron.
Iron is important for healthy blood.
Questions and discussion

Anna does not like to eat any meat. This is what she ate
yesterday. Did she include enough protein food?
What foods could she eat to make sure she got enough
protein and iron? Write down your suggestions under the
meal headings
Breakfast
Coffee and donut
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Lunch
Tomato and lettuce sandwiches
............................................................................................................
Dinner
2 slices of pizza with cheese and mushroom
............................................................................................................
38
Handout 29
Eat least
We need some fat and salt to be healthy. It is easy to eat too
much from this food group as it is often part of other food.
Think of fats, oils, sugars and salt as extras in your diet.
Fats and Oils

Fats and oils are such things as butter, margarine and cream.
This food give us a lot of energy quickly. Often we cannot use
this energy and our bodies store it as fat.
Our body needs some fat but we get enough from the other
food we eat, such as chips, cakes, and chocolate.

If you want to use butter, margarine or oil, you should only
have to 1 tablespoon daily.
Hidden fat
One bucket of hot chips has 14 times more fat than a jacket
baked potato.
Potato crisps have 2 times more fat than hot chips. One
50g packet of crisps has 3 teaspoons of fat.

39
Salt
Your body needs small amounts of salt
but this is found naturally in the foods
we eat. There is no need to add extra
salt.
Stock cubes, soy sauce, ham, bacon and
smoked foods are all high in salt. Salted
nuts and potato chips should also be
eaten in small amounts.
Sugar
There are many different forms of sugar
in food. Each Australian eats about 50 kg
of sugar a year.
The natural sugars that occur in fruit
and milk are not a problem in the diet, but
try not to add sugar or to have too much
food that has a lot of added sugar.
This includes adding sugar to tea and
coffee, sweetened soft drinks, lollies,
deserts, cakes and chocolates.
40
Handout 30
Healthy Daily Meal Plan

Write down what you usually eat under the column food
eaten column. Discuss with a partner how healthy this food
is. Partner must then suggest a healthier replacement. Talk
about whether or not you will make this change.
Swap partners. Did they give you the same advice?

Food eaten
Health
value
Healthier
replacement
Change?
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. .......................
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Breakfast
Morning snack
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Lunch
Afternoon snack
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Dinner
Evening snack
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This activity courtesy of Pauline Morrow and Chris Tully ACAL Conference 2008 from
http://www.BreakingNewsEnglish.co

41
Handout 31
Easy cake bake

Ingredients
125 g margarine
125g sugar
2 eggs well beaten
250g self raising flour
cup of milk
teaspoon of vanilla
Preparation
Heat oven to 180C; grease cake tin
Method
Sift flour
Beat butter and sugar with electric beaters till light and
creamy
Slowly pour in beaten eggs, flour milk and vanilla a little at a
time
Stir with spoon till all ingredients are mixed through
Put mix in tin and bake for 40-45 minutes
42
Handout 32
Food safety handling food

Wash hands in warm, soapy water for at least 30 seconds
before preparing food.
Wash your hands thoroughly after handling raw meats,
chicken, seafood, eggs and unwashed vegetables.
Dry your hands with clean towels or disposable towels.
If you have any cuts or wounds on your hands, cover them
with waterproof wound-strips or bandages. Wear food
gloves.
Wear clean, protective clothes like an apron when preparing
food.
Tie your hair back
If you feel sick, let someone else prepare the food.
Dont use the same plates, knives etc for raw foods and for
ready-to-eat foods, without thoroughly cleaning them first.
Rinse raw fruits and vegetables with clean water before
using them.

43
Handout 33
Food safety cleaning up

Clean and dry cutting-boards, knives, pans, plates, and other
utensils after using them.
Use hot soapy water to wash things and make sure they are
dry before using them again.
Use fresh clean tea-towels or disposable towels, or let them
to air-dry.
44
Handout 34
Preparing food safely

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Contents

1. The food pyramid for health

3. The food groups grain group

4. Wholemeal and white

5. Healthy grain food

7. Fruit and vegetables

8. About Fruit and vegetables

10. Vegetable pictures

11. Fruit and vegetable words

12. Go for 2 & 5

13. Shopping for fruit and vegetables

14. Whole, halves and quarters

15. Measuring quantities

16. Spoons and knives

17. A few cutting words

18. Fruit platter

19. Design a salad

20. Salad plus sandwiches

21. Pasta salad

22. Digital time

Eat well, live well

23. Potato & Thyme Pizza

24. Pizza portions

25. Dairy foods

26. Measuring liquids

27. Fat and calcium in milk

29. Eat least

30. Healthy Daily Meal Plan

31. Easy cake bake

32. Food safety handling food

33. Food safety cleaning up

34. Preparing food safely

The food pyramid for health

Adapted from www.readyed.com.au/healthy/the_food_groups.htm

We need to eat food from each of these groups.

2. Fruit and vegetables bananas apples, oranges, grapes,

3. Meat and protein chicken, fish, eggs nuts

4. Dairy Milk, cheese

5. Oils and sweets Butter, margarine, lollies, cream

How would you rate your diet? healthy / fairly healthy /

Eat well, live well, Handouts

The food groups grain group

Food from grain

Wholemeal and white

A grain seed has three main parts:

Eat well, live well, Handouts

Healthy grain food

2 slices white bread toast

White bread salad

Mid morning chocolate

Suggest a replacement meal plan here

Per 100 grams of cereal

........................................ ............... ............... ................ .............

the cereal brands from least fat to most fat.

the cereal brands from least sugar to most sugar.

the cereal brands from least salt to most salt.

Eat well, live well, Handouts

Which cereal had the most fibre?

the cereal brands from most fibre to least fibre.

Fruit and vegetables

Fruits and vegetables give us fibre and important vitamins

and vegetables are low in fat and calories.

Eat well, live well, Handouts