Minds On
Rocket fuel
Imagine you are going to the moon in a rocket. What would be the right fuel to make the trip successful? You would use the best and cleanest rocket fuel of course.
This is the same with our bodies. Nutrients are like fuel for our bodies. Nutrients are the ingredients in foods that give us the essential fuel to keep our bodies and minds healthy.
What nutrients do you fuel your body with?
Check out this video entitled “New Canadian Food Guide” to learn about the changes to the Canadian Food Guide.
Record some of the changes made and any familiar foods that Dietician Shauna mentions.
Action
Nutrients as fuel
Canada’s Food Guide offers different food groups from which you may select from to incorporate into balanced meals. Explore the image of an example of a healthy plate according to Canada’s Food Guide.
The Canada's Food Guide recommends to eat well, live well, and eat a variety of healthy food each day. There is a glass of water and a plate with three parts; one half is fruits and vegetables, one fourth is sources of protein, and one fourth is whole grain foods. In other words, have plenty of fruits and vegetables, eat protein foods, choose whole grain foods, and make water your drink of choice.
More on nutrients
Press the following tabs to learn about the main nutrients in foods.
Carbohydrates are our main source of energy and help fuel our central nervous system, your heart, brain, and kidneys. Some carbohydrates have fibre that help our digestion.
Some sources of carbohydrates are breads, grains, pastas, starchy vegetables, and legumes.
Proteins help build our muscles, bones, skin, and hair.
Some sources of proteins are beef, turkey, prawns, cheese, yogurt, chickpeas, chia seeds.
Fats protect our organs and give us fatty acids that our body does not make.
Some sources of fat are avocados, sardines, olives, olive oil, eggs, and chia seeds.
Press the following tabs to learn about other nutrients in food.
Minerals and vitamins support our immune system, including B-Vitamins, Vitamin A, C, E, iron, calcium, and magnesium.
Some sources of vitamins and minerals are citrus fruits like oranges, leafy green vegetables, milk, and shrimp.
Water helps us digest and break down food.
These nutrients are important for our growth, our physical and mental health, and our learning and physical performance. Eating a nutritious diet helps you keep a heathy weight and a healthy heart. A well-balanced diet could help us improve concentration and our attention span. Nutritious foods can help relieve stress, improve your mood, and help you sleep better.
Reflect on the video you recently explored in the Minds On section as you check out the following carousel. Try to identify examples of foods/nutrients we should be fueling our bodies with.
Activity #1: Sorting out the nutrients
Using your information from the Action section and what you learned from the video, record the main nutrients, (carbohydrates, protein, fat, vitamins, minerals), what food group we find these nutrients in and specific foods with these nutrients.
Complete the Information Chart on Nutrients in your notebook or using the following fillable and printable document. You can also use another method of your choice to record your ideas
| Nutrient | Which food groups contain these nutrients? | What foods do I find this in? | Why is this nutrient important fuel for my body? | Which foods do I enjoy that contain this nutrient? |
|---|---|---|---|---|
| Carbo-hydrates | ||||
| Protein | ||||
| Fat | ||||
| Vitamins | ||||
| Minerals |
Press the ‘Activity’ button to access Information Chart on Nutrients.
Press ‘Information Chart on Nutrients Review Guide’ to review your answers.
Information Chart on Nutrients Review Guide
| Nutrient | Which food groups contain these nutrients? | What foods do I find this in? | Why is this nutrient important fuel for my body? | Which foods do I enjoy that contain this nutrient? |
|---|---|---|---|---|
| Carbo-hydrates |
All food groups contain carbo-hydrates |
Possible foods: breads, cereals, pastas, vegetables |
Main source of energy Fuel our central nervous system and kidneys |
Possible choices could be: breads, pastas, grains, sweet potatoes |
| Protein |
Meat and Alternatives/ Dairy and Alternatives |
Possible foods: chicken, beef, shrimp, tofu, eggs |
Help build our muscles, bones, skin, hair |
Possible choices could be: yogurt, chicken, beef jerky, cheese |
| Fat |
Meat/Dairy and Alternatives, Some fruit and vegetables |
Possible foods: olives, avocados, sardines |
It protects our organs and gives us fatty acid our body does not make |
Possible choices could be: butter, olives, avocados, sardines |
| Vitamins |
All food groups contain vitamins |
A wide variety of foods such as: green vegetables, citrus fruits, berries, potatoes, beets, watermelon |
To support our immune system |
Possible choices could be: strawberries, beets, watermelon |
| Minerals |
All food groups contain vitamins |
Salmon, broccoli, milk, beans, lentils |
To support our immune system |
Possible choices could be: salmon and beans |
Press the Activity button to access the Information Chart on Nutrients Review Guide.
Activity (Open PDF in a new tab)Consolidation
Check your learning!
For each nutrient, select the corresponding description.
Fill up your plate
Create a plate (a meal) with foods that provide balanced choices according to Canada’s Food Guide. Make sure you label the items on your plate.
If possible, share your ideas with a partner.
Complete the My Plate in your notebook or using the following fillable and printable document. You can also use another method of your choice.
Press the ‘Activity’ button to access My Plate.
Vegetarian plate
Vegetarians will have a plate that may contain different choices.
Press ‘Vegetarian’ to reveal what this word means.
Vegetarian: someone who does not eat any meat, fish or poultry
Create a plate (meal) for a vegetarian. Make sure you label the items on your plate.
Complete the Vegetarian Plate in your notebook or using the following fillable and printable document. You can also use another method of your choice.
Reflection
How do you feel about what you have learned in this activity? Which of the next four sentences best matches how you are feeling about your learning? Press the button that is beside this sentence.
I feel…
Now, record your ideas about your feelings using a voice recorder, speech-to-text, or writing tool.