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FOODcents® Teachers Guide and Activities Year 5 to 8
For more information on FOODcents® including on-line training,
visit www.foodcentsprogram.com.au
FOODcents® Objectives The main objectives of the FOODcents® schools program are to:
• Provide students with skills that assist with making healthy food choices. • Help students identify the best value-for-money choices, within and between specific food product
groups. • Increase students' knowledge of the information provided on food labels and how to apply this
knowledge when making food choices. • Increase students' awareness of the additional costs of processing, packaging and advertising
foods. • Promote increased consumption of fruits, vegetables, breads and low-cost cereals from an
economic as well as a nutritional point of view.
FOODcents® Activities Curriculum Links
The following table details the links to the curriculum framework.
Learning Area Aspect
Health & Physical Education • Knowledge & Understandings
• Self Management Skills
English • Speaking & Listening
• Writing
• Reading
• Viewing
Mathematics • Working Mathematically
• Number
Activity/Concept Name Health & Physical Education
English Mathematics
Healthy Eating Pyramid � � �
KILOcents Counter � � �
Food Label Reading � � �
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FOODcents® Activities Overview Concept One: Healthy Eating Pyramid - Page 3 The Healthy Eating Pyramid shows which foods should be eaten in which proportions for a healthy diet. The student activities consist of:
• Reading a background information text • Filling in a blank Healthy Eating Pyramid • Applying concepts to own diet
Additional materials (optional) – Free copies of the FOODcents® Healthy Eating Pyramid poster (A2) are available for Western Australian schools by ordering on-line at www.dohpackcentre.com.au/doh. Quote resource number OA4250. Concept Two: KILOcents Counter - comparing foods on a cost per kilogram basis - Page 8 The KILOcents Counter allows students to calculate the cost per kilogram of the foods illustrated in the FOODcents® Curriculum Activities. Students should find that when they compare prices per kilogram, highly processed, packaged and advertised foods are more expensive than less processed, healthier foods. Students can compare the prices of foods between and within food and Healthy Eating Pyramid groups. The student activities consist of:
• Reading a background information text and becoming familiar with the KILOcents Counter • Working out the price per kilogram of common breakfast cereals and snack foods • Drawing conclusions from answers, i.e. determining which foods are the best value.
Additional information required (optional) – The activities include the price and weight of common breakfast cereals and snack foods. The price and weight of other food products can also be used, particularly those commonly consumed by students. Concept Three: Food Label Reading - comparing foods nutritionally - Page 14 Many food packets claim that the product it contains is ‘healthy’ in some way and foods are often advertised to parents and children as being ‘good for you’. Healthy foods are those that are low in sugar, fat and salt and high in nutrients such as fibre. Students use the Nutrition Information Panel to determine healthy options for breakfast cereals and snack foods commonly found in lunchboxes. The student activities consist of:
• Reading a background information text • Locating and ranking the nutrition information of breakfast cereals and snack foods • Drawing conclusions from answers, i.e. determining which foods are healthier.
Additional materials required – Students investigate the nutrition information panel of breakfast cereals and snack foods. The activity requires approximately five food labels/packets of:
• Breakfast cereals (include healthier options such as rolled oats/wheat biscuits as well as sweetened, highly advertised cereals)
• Snack foods (nutrition information for apples has been provided. Other snacks may include muesli bars, cheese spread and cracker packs etc)
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FOODcents® CONCEPT ONE
Healthy Eating Pyramid
Suggested activities
1. Provide students with the Healthy Eating Pyramid background information and copy of the Healthy Eating Pyramid (free posters are available for Western Australian schools from the WA Department of Health. Order on-line at www.dohpackcentre.com.au/doh and quote resource number OA4250. Alternatively, copy the Healthy Eating Pyramid provided on page 6).
2. Conduct a guided reading lesson using the Healthy Eating Pyramid background information. Set a focus question before reading such as what are Eat Most, Eat Moderately and Eat Least foods and how should they align with our daily food intake? Students can predict the answers before reading, read and then discuss.
3. Generic questions for discussing the text could include: What is the text about? What is the main message of the text? Who could have written the text? Why was it written? How does it compare to what you already know about healthy eating?
4. Students could identify and clarify unknown words and terms from the text (e.g. ‘phytochemicals’, ‘saturated fat’, ‘meat alternatives’, ‘arteries’ etc.)
5. Students summarise/paraphrase the text by identifying key points, giving an oral summary or writing a newspaper report.
6. Once familiar with the Healthy Eating Pyramid, students can use a blank pyramid to place food labels or food pictures in the correct section.
7. Students write a daily or weekly food diary and allocate each food they consumed to the ‘Eat Most’, ‘Eat Moderately’ or ‘Eat Least’ sections.
8. If students are consuming more than 10% of their diet as ‘Eat Least’ foods, set goals and devise strategies to swap them for ‘Eat Most’ foods.
9. Direct students to the FOODcents® website www.foodcentsprogram.com.au to complete the Healthy Eating Pyramid game.
© The Australian Nutrition Foundation Inc.
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Healthy Eating Pyramid – Background information
The FOODcents® food pyramid groups food into three categories according to the nutrients they provide and how healthy they are.
1. Eat Most 2. Eat Moderately 3. Eat Least
The pyramid shows that we should eat mostly fruits, vegetables and breads and cereals. We should have smaller amounts of meat and meat alternatives everyday and we should be eating the least amount of extra foods, if at all. Remember that some cooking essentials, like margarine, oil and sugar are in the ‘eat least’ category too.
Let’s look more closely at the food categories.
Eat Most – 60% of your diet
The Eat Most section of the pyramid includes the foods we should it eat the greatest quantities.
They should be our main source of energy, fibre, vitamins and minerals. These include fruit and vegetables, legumes (peas, beans, lentils) breads and wholegrain cereals. Wholegrain cereals refer to products such as rice, wheat and oats and only include unrefined breakfast cereals with no added sugar or salt. Wheat biscuits and
flakes, bran flakes and rolled oats are the healthiest breakfast cereals and fit in Eat Most.
All plain pasta, noodles and rice which do not include flavourings or sauces are also Eat Most foods. These foods are the cheapest at around $2-$6 per kilo.
Breads and cereals provide lots of carbohydrates as well as fibre, B vitamins, some minerals, antioxidants and phytochemicals. Wholegrain breads and cereals contain the most nutritious part of the plants and provide more nutrients. Fruit and vegetables provide carbohydrates, vitamins, minerals, antioxidants and phytochemicals. Children are encouraged to Go for 2&5® for good health. It is important to eat a variety of fruit and vegetables every day. Include raw and cooked, and many different colours. The amount of fruit and vegetables recommended depends on age, appetite and activity levels.
Recommended daily intake of fruit and vegetables for children and adolescents
Age of child
(years)
Fruit (serves)
Vegetables (serves)
4-7 1-2 2-4
8-11 1-2 3-5
12-18 3-4 4-9
© The Australian Nutrition Foundation Inc.
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Eat Moderately – about 30% of your diet
The Eat Moderately section of the pyramid includes the foods we should eat often, but in limited quantities.
These are the high protein foods such as lean meats, poultry, fish, eggs, nuts, milk, cheese and yoghurt. Reduced-fat dairy foods are the best choice.
Eat Moderately foods provide essential nutrients which we need regularly, but in smaller quantities than the Eat Most foods. These foods also contain some nutrients we should try and limit, such as saturated fat. Eat Moderately foods usually cost around $5-12 per kilo - sometimes more for expensive cuts of meat or cheese.
Meat, fish, poultry eggs and nuts are good sources of protein, minerals like iron, zinc, vitamin B12 and niacin. These vitamins and minerals help give use energy and to feel energetic by helping to use the energy we eat.
Milk, yoghurt and cheese are high in protein for energy and muscle development. They are also high in calcium and other minerals essential for bone strength.
These foods contain some good fats, like from fish oils and eggs. These good fats are polyunsaturated fat or monounsaturated fats. These fats provide energy, help carry fat-soluble vitamins and can lower the bad type of cholesterol (LDL) in the blood.
Saturated fat is a bad fat found in animal products. It is not useful to the body and increases bad cholesterol (LDL) in the blood. This type of cholesterol can form plaques of fat in arteries, causing them to narrow.
Eat Least – no more than 10% of your diet
The Eat Least section of the pyramid includes the ‘extra' foods which often aren't essential for good health but are available for people to buy.
These foods also contribute to the overall enjoyment of eating and in home cooking and therefore need to be considered in the overall diet.
These foods are high in salt, sugar, fat and/or kilojoules. The Eat Least foods include ‘junk' foods which might be deep-fried fast food or energy-dense packaged foods like potato crisps lollies and biscuits. Household cooking
ingredients such as sugar and oil are essential for people to make healthy meals at home, but should be consumed in limited quantities.
The Eat Least section also includes foods which may not be unhealthy, but do not fit in Eat Most or Eat Moderately. Such foods may include tea, coffee, herbs and spices. These foods are not essential to good health, but are often required to be purchased for home cooking and to enhance the flavour of other foods. These foods are also the most expensive at $10-$40 a kilo and sometimes more.
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Healthy Eating It pays to eat smart
Eat
Least
Spend
Least
Eat
Moderately
Spend
Moderately
Eat
Most Spend
Most
© The Australian Nutrition Foundation Inc.
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Blank Healthy Eating Pyramid
Draw, write or attach picture of foods to the correct section of the pyramid.
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FOODcents® CONCEPT TWO
KILOcents Counter
Suggested activities
1. Students familarise themselves with the KILOcents Counter. The Counter requires students to round the price and weight of products and find the corresponding figures on the grid to find the price per kilogram of the product.
2. Using the common food products – price per kilo sheets and KILOcents Counter, students can find the price per kilogram of the products. Each of the products has a weight and a price allocated which are current metropolitan Perth supermarket prices. These can be altered to reflect your local prices.
3. Students may wish to find the price per kilogram of other food products such as common lunchbox items. Prices and weights can be found on supermarket websites or using shopping dockets and catalogues.
4. Ask students draw conclusions from their results, comparing the price per kilogram of the following:
• Breakfast cereals (sweetened and highly advertised cereals versus unsweetened oats and less advertised cereals) – higher prices for more highly processed and heavily advertised products
• Snack foods – fresh fruit is cheaper and more nutritious than processed snacks. They also have little packaging. Fruit bread is also a cheaper alternative.
• Healthy Eating Pyramid – ‘Eat Least’ foods are more expensive than ‘Eat Most’ foods.
5. Students can use information from KILOcents Counter in the Food Label activity.
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Background information - KILOcents Counter Comparing foods on a cost per kilogram basis
The KILOcents Counter is a simple ready reckoner to help you calculate the cost per kilogram of foods. Many supermarkets now have this information but some provide the price per kilogram, per 100 grams or even per 10 grams, making it difficult to compare products. By using the KILOcents Counter, you can compare products within and between product groups to identify good nutritional value for money.
Check the price per kilogram of the food you buy and decide if it is good value for money compared to alternatives.
To find the price per kilogram:
Step 1 Round off the price to the nearest 50 cents.
Step 2 Round off the weight to the nearest 50 grams. This will give rounded amounts. If the price or weight is mid-way (e.g. $2.75 or 275g) always round off only one way, either up or down.
Step 3 Use the KILOcents Counter on the next page. Move across the prices row at the top to the rounded price of the food item, and then move down this column to the rounded weight of the food item, shown in the margins.
The square you land on will be the approximate price per kilogram.
For example:
A food item costs $1.20 and weighs 200 grams:
- Round off $1.20 price to $1.00.
- Weight is 200g.
- The price per kilogram will be approximately $5.00 (see table below).
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KILOcents Counter
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COMMON FOOD PRODUCTS- PRICE PER KILO Use the KILOcents Counter and the price and weight of each product to work out the price per
kilogram of each.
$5.59 for 450 grams
$6.62 for 560 grams
$5.61 for 490 grams
BR
EA
KF
AS
T C
ER
EA
LS
$7.19 for 600 grams
OW
N C
HO
ICE
CE
RE
AL
S
$_____ for _____grams
$_____ for _____grams
$_____ for _____grams
$4.91 for 750 grams
$2.14 for 900 grams
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$3.20 for 200 grams
$2.45 for 175 grams
$8.99 for 650 grams
$4.27 for 96 grams
$6.61 for 375 grams
SN
AC
K
FO
OD
S
$7.98 for 2 kg
$2.59 for 600 grams
$4.91 for 750 grams
$2.78 for 1 kg
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Answers to Common Food Products – Price per Kilo sheet
Breakfast cereals
Coco Pops Round to $5.50 for 450 grams $12.23/kg
Nutri-Grain Round to $6.50 for 550 grams $11.81/kg
Rice Bubbles Round to $5.50 for 500 grams $11.00/kg
Weetbix Round to $5.00 for 750 grams $6.67/kg
Rolled Oats Round to $2.00 for 900 grams $2.22/kg
Special K Round to $7.00 for 600 grams $11.66/kg
Snack foods Biscuits Round to $5.00 for 750 grams $6.67/kg
Chocolate Round to $3.00 for 200 grams $15.00/kg
Potato Crisps Round to $2.50 for 200 grams $12.50/kg (round up to 200g to keep consistency)
Dried Apricots Round to $9.00 for 650 grams $13.84/kg
Fruit Roll-Ups Round to $4.50 for 100 grams $45.00/kg
Muesli Bars Round to $6.50 for 350 grams $18.57/kg(round down to 350g to keep consistency)
Oranges Half $7.98 $3.99/kg
Fruit Bread Round to $2.50 for 600 grams $4.17/kg
Apples Stays as $2.78 for 1 kg $2.78/kg
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FOODcents® CONCEPT THREE
Food Label Reading
Suggested activities
1. Provide students with the background information on food label reading.
2. Collect a variety of breakfast cereal boxes and
packets (include highly advertised and sweetened products as well as rolled oats and wheat biscuits) and snack food packets.
3. Students complete the Food Label Reading sheet
to locate nutrition information. Foods compared are breakfast cereals and common lunchbox snack foods.
4. Give each student (or group of students) a food
label. Students line up in order (e.g. food labels from highest to lowest sodium, followed by highest to lowest sugar). Allowing students to visually compare products helps them to understand how unhealthy some products are.
5. Once nutrition information has been collected, students draw conclusions from data. These may
include: eating a healthy diet is not necessarily expensive; highly advertised foods are often more expensive and less nutritious; the nutritional claims on the front of breakfast and cereal boxes can be misleading.
6. Students may wish to use the ‘Nutrition Information Panel: What to look for’ table in the
background information for their family shopping or to see if items in their lunch box meet the criteria provided.
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Background information – Food Labelling
Labels – What should I look for?
Almost all packaged food products have nutrition information on their label, for example: Strawberry Yoghurt (full fat)
Useful information includes:
Serving Size: This is the average serving size of the product, but this may not be the same as the serving you have. Use the per 100g column when comparing products.
Per 100g: Per 100g is a useful standard to compare products, for example to check which product is lower in fat. Use this information when choosing products.
Fat: Use the figure per 100g and pick the product with less fat. Rule of thumb for fat is less than 5g per 100g.
Carbohydrate: Total - this includes both the sugars and starches in food. Sugars - this tells you how much of the total carbohydrate is sugar and includes natural and added sugars. Use the figure per 100g and pick the product with less sugar. Rule of thumb for sugar is less than 10g per 100g.
Dietary Fibre: Use the figure per serve and pick the product with more fibre. Rule of thumb for fibre is more than 3g per serve. Note: Fibre is the only nutrient for which ‘per serve’ information is used when comparing food items, instead of ‘per 100g.’ Not all Nutrition Information Panels will have fibre content. Sodium (salt): Choose, where possible, foods with reduced or no added salt. Use the figure per 100g and pick the product with less salt. A low salt food has less than 120mg sodium per 100g. The only
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exception to this is breakfast cereals, where less than 350mg per 100g is considered low in salt. Ingredients List: This lists a food’s ingredients in order of quantity, from most to least, and is useful for identifying sources of added fat, sugar and salt. Alternative Food Names: sometimes fat, sugar and salt are called… Fat: beef fat, butter, coconut oil, cocoa butter, copha, diglycerides, dripping, hydrogenated vegetable oil, lard, milk solids, monoglycerides, oven baked, palm oil, shortening, tallow, toasted and vegetable oil. Sugar: brown/raw sugar, corn syrup, cane sugar, dextrose, disaccharides, fructose, glucose, golden syrup, honey, invert sugar, lactose, malt, malt extract, maltose, molasses, sorbitol and sucrose. Salt: celery salt, chicken salt, garlic salt, MSG, rock salt, sea salt, sodium (any type), table salt and vegetable salt.
Nutrition Information Panel: What to look forFruit and Vegetables:• All fresh fruits and vegetables are healthy choices• When buying canned fruit and vegetables, choose ‘no added salt’ and ‘no added sugar’ varieties
Breads and Cereals:• More than 3g fibre per serve
– Choose wholegrain (wholemeal, multigrain).
Breakfast Cereals: • More than 3g fibre per serve• Less than 120mg sodium per serve
• Less than 10g sugars per 100g– If sugar content is high and the product contains fruit, check ingredients. Only choose the
product if fruit is listed before sugar in the ingredient list.– Choose untoasted muesli.
Fats and Oils• Choose healthy oils and spreads made from olive, canola, peanut, sunflower, soy or safflower
Dairy (milk, yoghurt, cheese):• Less than 3g total fat per 100g
• Less than 1.5g saturated fat per 100g• Less than 10g sugars per 100g
– Cheese products will not meet these criteria. When buying cheese compare products per 100g and choose the one with the least fat and sodium (reduced-fat cheese is about 15g fat per 100g).
Meat, chicken, fish, nuts, legumes:• Less than 10g total fat per 100g• Less than 3g saturated fat per 100g
• Less than 120mg sodium per 100g
– When choosing canned fish and legumes look for ‘no added salt’ varieties.– Choose unsalted, raw nuts.
Extras/Occasional foods• Energy less than 600kJ per serve
– Choose extras with the least saturated fat and sodium per 100g.
Remember that some of the healthiest foods are unlabelled – fresh fruits and vegetables, nuts, legumes, fresh meat and fish.
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FOOD LABEL READING – How do foods compare?
On some common breakfast cereal packets locate the Nutrition Information Panel. Compare the price per kilogram using the KILOcents Counter, the sugar per 100grams, the sodium per 100grams and the fibre per serve for each product and rank each food. The best breakfast cereal is low in sugar and salt and high in fibre, not necessarily the most advertised! Breakfast cereals
Cereal name
_________________
_________________
_________________
_________________
_________________
Cost per kilogram
$_______/kg
$_______/kg
$_______/kg
$_______/kg
$_______/kg
Rank (1 is cheapest)
______
______
______
______
______
Cereal name
_________________
_________________
_________________
_________________
_________________
Sugar per 100g
_________g
_________g
_________g
_________g
_________g
Rank (1 has least sugar) ______
______
______
______
______
Cereal name
_________________
_________________
_________________
_________________
_________________
Salt (sodium) per 100g
_______mg
_______mg
_______mg
_______mg
_______mg
Rank (1 has least sodium) ______
______
______
______
______
Cereal name
___Rolled Oats___
_________________
_________________
_________________
_________________
Fibre per serve
___2.9___g
_________g
_________g
_________g
_________g
Rank (1 has most fibre)
______
______
______
______
______
What do I notice? Which breakfast is the best choice and why?
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FOOD LABEL READING – How do foods compare? - Continued
Now compare common snack foods that might be found in lunch boxes such as muesli bars, Le Snacks, LCMs etc. Information for apples has been provided for you. Compare the price per kilogram using the KILOcents Counter, the sugar per 100grams, the sodium per 100grams and the total fat per 100grams for each product and rank each food. The best snack food is low in sugar, fat and salt, not necessarily the most advertised. Snack foods
Snack food name
____Apples______
_________________
_________________
_________________
_________________
Cost per kilogram
$_______/kg
$_______/kg
$_______/kg
$_______/kg
$_______/kg
Rank (1 is cheapest)
______
______
______
______
______
Snack food name
____Apples______
_________________
_________________
_________________
_________________
Sugar per 100g
__10.4___g
_________g
_________g
_________g
_________g
Rank (1 has least sugar) ______
______
______
______
______
Snack food name
____Apples______
_________________
_________________
_________________
_________________
Salt (sodium) per 100g
__2.0__mg
_______mg
_______mg
_______mg
_______mg
Rank (1 has least sodium) ______
______
______
______
______
Snack food name
___Apples_____
_________________
_________________
_________________
_________________
Total fat per 100g
___0.0___g
_________g
_________g
_________g
_________g
Rank (1 has least fat)
______
______
______
______
______
What do I notice? Which lunch box snack is the best choice and why?
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Knowledge
• Make a facts chart about fresh food and processed food
• Make a list of all the fresh foods and processed foods used during the activities
Comprehension
• Write a summary of what you learned during the activities
• List the differences between fresh and processed foods
• Make a cartoon strip of you shopping for food
Application
• Design a marketing strategy for a fresh food product
• Construct a model of a FOODcents® meal (breakfast, lunch or dinner). Write an information card detailing costs and Healthy Food Pyramid proportions to put with your model
• Design a board game to teach your peers about fresh foods vs. processed foods
Analysis
• Design a questionnaire to gather information about shopper’s food preferences. Present the information to your peers
• Review successful food ads and present your findings
• Write your own ad to sell a fresh food product
Synthesis
• Convert an "unhealthy" recipe for apple pie to a "healthy" recipe by replacing your choice of ingredients. Explain the health benefits of using the ingredients you chose vs. the original ones.Write a summary of what you learned during the activities
• How do you feel about healthy food? Write a song/play/ magazine cover to show your feelings
Evaluation
• Conduct a debate about value for money when buying food or if unhealthy foods should be advertised to children
• Make a booklet that shoppers can use to educate them about FOODcents® and present to parents
