Dawood Public School

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1 1 Dawood Public School Course Outline Food and Nutrition Grade 3 Reference book: Food & Nutrition by Bethan Jones and Victoria Ellis Reference websites: Yearly Syllabus: Month August September October November Healthy living Chinese BBQ wings. Continue with healthy living Lamingtons A Balanced Diet Italiano Tarts Nutrients Proteins Carbohydrates Fats Macaroni Medley Contents December Midterm exams January February March April May Nutrients Vitamins Minerals Caramel Banana Pinwheel Nutrients Dietary Fiber Water Mexican Pizza Food and Nutrition Labeling Chicken roll-on Continue with Food & Nutrition Labeling Rocky Roady. Annual Exams

2 2 Syllabus Contents Introduction August 2014 Lesson 1: My Eat well Plate Eating healthily is about eating the right amount of food for your energy needs. My eat well plate is a modified version of food guide pyramid that explains daily The eat well plate highlights the different types of food that make up our diet, and shows the proportions we should eat them in to have a wellbalanced and healthy diet. My Plate helps individuals use the Dietary Guidelines to: Make smart choices from every food group. Find balance between food and physical activity. Get the most nutrition out of calories. Stay within daily calorie needs. Recipe 1: Chinese BBQ wings Preparation time: 10 mins Refrigeration time: 4 hours Cooking time: 30 mins Serves: 1 wing per serving 1 kg chicken 1 tablespoon peanut oil 1 tablespoon soya sauce 2 tablespoon char sui sauce 1 teaspoon five-spice powder Cut wings into three pieces at joints; discard tips. Combine oil, sauces and five-spice powder in large bowl. Add chicken; toss to coat all over in mixture. Cover; refrigerate 4 hours. Preheat oven to 220 o C. Place chicken in single layer, on oiled wire rack set inside large shallow baking dish; brush remaining marinade over chicken. Roast, uncovered about 30 minutes or until chicken is well browned and cooked through. Serve hot. September 2014 Lesson 2: Continue with my Eatwell Plate Recipe 2: Lamingtons Preparation time: 30 mins Cooking time: 10 mins Serves: g plain sponge cake trimmed 4 cups icing sugar mixture ½ cup cocoa powder 2/3 cup milk 20 g butter melted 2 cups desiccated coconut Cut cake into 24 x 3 cm pieces. Sift icing sugar mixture and cocoa powder together into a large, heatproof bowl. Stir in milk and butter. Mix until smooth. Place the bowl over a saucepan of simmering water and heat on low flame, stirring continuously until the sugar dissolves and the mixture is of a coating consistency. Place coconut in a bowl. Using a fork, dip cake pieces into the chocolate icing. Then roll in coconut to coat. Place on a wire rack and allow to set.

3 3 October 2014 Lesson 3: A balanced diet A balanced diet is one that gives your body the nutrition it needs to function properly. In order to get truly balanced nutrition, you should obtain the majority of your daily calories from fresh fruits and vegetables, whole grains, and lean proteins. A balanced diet is important because your body s organs and tissues need proper nutrition to work effectively. Without good nutrition, your body is more prone to disease, infection, fatigue, and poor performance. Children with a poor diet run the risk of growth and developmental problems. Bad eating habits can continue for the rest of their lives. Recipe 3: Italiano tart Preparation time: 30 minutes Cooking time: 30 minutes Serves: 24 For filling 1 kg boneless chicken 2 tablespoon garlic paste 2 tablespoon butter 1 tablespoon oregano 1 tablespoon black pepper 1 tablespoon salt 1 tablespoon thyme 1 teaspoon mustard powder 1 tablespoon basil pesto 4 tablespoon wostershire sauce 1 tablespoon Italian dressing powder. ¼ cup lemon juice. Cheese slices for topping. For tarts 250g all purpose/plain flour Pinch of salt 100g / 4 oz butter, cubed or an equal mix of butter 2-3 tbsp cold water A little extra butter for greasing Sauté chicken in butter and garlic paste. Add all dry ingredients till chicken is golden brown. When chicken is tender add wostershire sauce. Add lemon juice and stir well. Keep away from flame. Preheat the oven to 350 F/180 C/Gas 4. Lightly grease a 12 hole tart mould with a little butter. If you are making the Pastry Place the flour, butter and salt into a large clean bowl. Rub the butter into the flour with your fingertips until the mixture resembles fine breadcrumbs, working as quickly as possible to prevent the dough becoming warm. Add the water to the mixture and using a cold knife stir until the dough binds together; add more cold water a teaspoon at a time if the mixture is too dry. Wrap the dough in Clingfilm and chill for a minimum of 15 minutes, up to 30 minutes. The dough can also be made in a food processor by mixing the flour, butter and salt in the bowl of the processor on a pulse setting. When the mixture resembles breadcrumbs, add the water, slowly, through the funnel until the dough comes together in a ball. Wrap in Saran wrap/ Clingfilm and chill as above. Assemble the Pies Unwrap the pastry onto a lightly floured work surface and roll to a ¼" /0.5cm thickness. Using a tart cutter or cup, cut circles from the pastry just slightly bigger than the holes in the prepared tart mould. Gently press one disc into each hole. Place a heaped teaspoon of chicken mixture into the pastry lined tins. Be careful not to overfill as the jam will spill out when hot and burn. Repeat until all the pastry is used up - you can squish the pastry trimmings back together and re-roll several times, so don't worry; just make sure you rest the pastry circles before cooking. Bake in the preheated oven for 15 mins or until golden brown. Remove from the oven and leave to cool completely. 5. Serve with salsa.

4 4 November 2014 Lesson 4: Proteins, Carbohydrates and Fats Protein supplies amino acids to build and maintain healthy body tissue. There are 20 amino acids considered essential because the body must have all of them in the right amounts to function properly. Twelve of these are manufactured in the body but the other eight amino acids must be provided by the diet. Foods from animal sources such as milk or eggs often contain all these essential amino acids while a variety of plant products must be taken together to provide all these necessary protein components. All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds are considered part of the Protein Foods Group. Beans and peas are also part of the Vegetable Groups. Select a variety of protein foods to improve nutrient intake and health benefits. Vegetarian options in the Protein Foods Group include beans and peas, processed soy products, and nuts and seeds. Meat and poultry choices should be lean or low-fat. Fat supplies energy and transports nutrients. There are two families of fatty acids considered essential for the body: the omega-3 and omega-6 fatty acids. Essential fatty acids are required by the body to function normally. They can be obtained from canola oil, flaxseed oil, cold-water fish, or fish oil, all of which contain omega-3 fatty acids, and primrose or black currant seed oil, which contains omega-6 fatty acids. Increased consumption of omega-3 oils is recommended to help reduce risk of cardiovascular diseases and cancer and alleviate symptoms of rheumatoid arthritis, dermatitis, and inflammatory bowel disease. Solid fats are fats that are solid at room temperature, like beef fat, butter, and shortening. Solid fats mainly come from animal foods and can also be made from vegetable oils through a process called hydrogenation. In contrast to solid fats, oils are fats that are liquid at room temperature, like the vegetable oils used in cooking. Oils come from many different plants - such as corn and peanuts - and from fish. A few plant oils, including coconut oil and palm oil, are high in saturated fats and for nutritional purposes are considered solid fats. Carbohydrates are the body's main source of energy and should be the major part of total daily intake. There are two types of carbohydrates: simple carbohydrates (such as sugar or honey) or complex carbohydrates (such as grains, beans, peas, or potatoes). Complex carbohydrates are preferred because these foods are more nutritious yet have fewer calories per gram compared to fat and cause fewer problems with overeating than fat or sugar. Complex carbohydrates also are preferred over simple carbohydrates by diabetics because they allow better blood glucose control. Recipe 4: Macaroni Medley Preparation time: 15 mins Cooking time: 15 mins Serves: 5 2 cups macaroni 2 small chicken breast 3 stalks Celery 1 med Tomato 1 med Green pepper 1 med Onion 1 cup Mayonnaise Salt to taste Pepper to taste 2 tbsp Sugar 2 tbsp Apple cidar vinegar 1. Cook macaroni according to box directions. Do not overcook. Drain. 2. Cut vegetables and chop them. 3. Add chicken, salad and flake it up gradually. 4. Combine rest ingredients. 5. Serve chilled December 2014 Midterm exams

5 5 January 2015 Lesson 5: Vitamins and minerals Vitamins are organic substances (made by plants or animals), minerals are inorganic elements that come from the earth; soil and water and are absorbed by plants. Animals and humans absorb minerals from the plants they eat. Vitamins and minerals are nutrients that your body needs to grow and develop normally. The best way to get enough vitamins is to eat a balanced diet with a variety of foods. You can usually get all your vitamins from the foods you eat. Recipe 5: Caramel banana pinwheel Preparation time: 20 mins Cooking time: 30 mins Serves 10 ½ cup firmly packed brown sugar 1 cup self-raising flour 1 cup whole-meal self-raising flour 30 g butter 3 small ripe bananas ½ cup low-fat milk 1/3 cup finely chopped walnuts Preheat oven to 200 ⁰ C. Grease 20 cm round pan. Sprinkle base of pan with 2 tablespoon of sugar. Place flours and 1 tablespoon of remaining sugar in a medium bowl; rub in butter. Mash 1 banana, add to bowl with milk; mix to a soft, sticky dough. Knead dough on a floured surface; roll dough to shape. Chop remaining bananas finely. Sprinkle remaining sugar over dough, top with nuts and extra banana. Starting from long side, roll dough tightly; trim ends. Cut roll into 10 slices; place pinwheel; cut-side up, in single layer, in pan. Bake 30 mins. Serve pinwheels warm. February 2015 Lesson 6: Dietary fiber and water Fiber is also known as roughage. It is the indigestible part of plant foods that pushes through our digestive system, absorbing water along the way and easing bowel movements. There is only one way to get fiber -- eat plant foods. Plants such as fruits and vegetables are quality carbohydrates that are loaded with fiber. Studies show an increased risk for heart disease with low-fiber diets. There is also some evidence to suggest that fiber in the diet may also help to prevent colon cancer and promote weight control. Recipe 6: Mexican Pizza Preparation time: 5 mins Cooking time: 15 mins Serves: 2 1 pocket pita bread ¼ cup canned refried beans ¼ cup small, finely chopped capsicum 2 teaspoons sweet chilli sauce 3 tablespoon pizza cheese 1 green onion, thinly sliced 1. Preheat oven to Spread pita with beans, top with capsicum, sauce and cheese. 3. Cook about 15 minutes until cheese melts. 4. Sprinkle onion over pizza just before serving.

6 6 March 2015 Lesson 7: Food and Nutrition Labeling A panel found on a package of food which contains a variety of information about the nutritional value of the food item. There are many pieces of information which are standard on most food labels, including serving size, number of calories, grams of fat, included nutrients, and a list of ingredients. This information helps people who are trying to restrict their intake of fat, sodium, sugar, or other ingredients, or those individuals who are trying to get enough of the healthy nutrients such as calcium or Vitamin C. The label provides each item with its approximate percent daily value, generally based on a 2,000 calorie diet. Recipe 7: Chicken roll ups Preparation time: 20 mins Cooking time: 30 minutes Serves 6 8 boneless skinless chicken breast halves (4 ounces each) 4 slices cheddar cheese, halved 2/3 cup seasoned bread crumbs Preheat oven to 425. Flatten chicken to 1/4-in. thickness. Place a half slice of cheese on each piece of chicken. Roll up from a short side and tuck in ends; secure with a toothpick. 1/2 cup grated Parmesan cheese 1/4 cup minced fresh parsley 1/2 cup milk In a shallow bowl, combine crumbs, Romano cheese and parsley. Pour milk into another bowl. Dip chicken rolls in milk and then roll in crumb mixture. Place roll-ups, seam side down, on a greased baking sheet. Sprinkle chicken with cooking spray. Bake, uncovered, 25 minutes or until meat is no longer pink. Remove toothpicks. April 2015 Lesson 8: Continue with Food & Nutrition Labeling Recipe 8: Rocky Roady Preparation time: 20 mins Serves 6 200g dark chocolate, chopped 125g unsalted butter, chopped Grease a 7cm-deep, 19cm (base) square pan. Line with baking paper, allowing a 2cm overhang on all sides. 1/3 cup icing sugar mixture 1 egg, lightly beaten 250g packet Cookies, broken into pieces 1/2 cup mini marshmallows 100g red glace cherries, halved 1/4 cup shredded coconut Place chocolate, butter and icing sugar in a saucepan over medium-low heat. Cook, stirring, for 8 to 10 minutes or until melted and smooth. Remove from heat. Transfer to a bowl. Set aside for 5 minutes. Add egg to chocolate mixture. Stir to combine. Stir in cookies, marshmallows, cherries and coconut. Spoon into prepared pan. Using the back of a fork, press mixture into pan. Cover. Refrigerate for 4 hours or until firm. Cut in half. Cut each half into 10 fingers. Serve. May 2015 Annual exams