Student Workbook

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Contents
PAGE
INTRODUCTION AND COURSE OUTLINE 3

SESSION 1 - INTRODUCTION TO THE FOOD PYRAMID 4

- QUIZZES AND ACTIVITIES 11

SESSION 2 - FIND OUT ABOUT FIBRE 14

- QUIZZES AND ACTIVITIES 15

SESSION 3 - FOCUS ON FRUIT & VEGETABLES 17

- QUIZZES AND ACTIVITIES 18

SESSION 4 - COUNTING ON CALCIUM 20

- QUIZZES AND ACTIVITIES 21

SESSION 5 - PROTEIN PROVIDERS 23

- QUIZZES AND ACTIVITIES 24

SESSION 6 - THE TOP SHELF 26

- QUIZZES AND ACTIVITIES 27

Text taken from Cook it! Leaders training Programme Pack Materials (HSE, 2007)
and edited by Kirsten Kavanagh, Susanne Shevlin and Orla Duffy.

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What is Cook it!?
Eating patterns have an important influence on health. Cook it! is a six week nutrition
education programme which aims to provide practical information on healthy eating
and improve skills by showing participants ways to provide healthy, nutritious, low
cost meals and snacks for their families. It also puts the healthy eating guidelines into
practice in an easy, relaxed and fun way. The healthy eating message to eat more
fibre, eat less fat, sugar and salt is incorporated into all the dishes prepared and
sampled during the course. Those taking part in Cook it! learn from each other and
get the chance to experiment with dishes that are quick and easy to prepare. At the
end of a session food prepared may be eaten and enjoyed by adults and children alike.

Course outline
Session 1 Introduction
What is healthy eating? - The Food Pyramid.
Healthy Meals - Breakfast, Dinner, Tea.
Food safety - “Common Sense in the kitchen”.
Choose recipes for next session.

Session 2 Find out about fibre

Is fibre on your menu - Fibre quiz.
The importance of eating more fibre.
Preparing and cooking a dish.
Choose recipes for next session.

Session 3 Focus on fruit and vegetables

The importance of eating more fruit and vegetables.
Preparing and cooking vegetables.
Vegetable Quiz.
Choose recipes for next session.

Session 4 Counting on calcium

The importance of getting enough calcium.
Ways to get the family to eat more calcium foods.
Preparing and cooking a dish.
Choose recipes for next session.

Session 5 Protein providers

Focus on meat, fish and alternatives.
Ways to lower fat. The fat teaspoon test.
What are the different types of fat?
Choose recipes for next session.

Session 6 A little bit of what you fancy - the top shelf

Fat and sugar display.
Ideas for lunches and snacks.
Dietitian’s visit - Presentation of Certificates.

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Cook it! Session 1- The Food Pyramid
This is the core session for the Cook it! programme. It includes an introduction to
healthy eating and food hygiene and therefore should be completed prior to any of the
practical sessions.

Objectives:
• To introduce the Cook it! Programme.
• Begin to get to know each other and the Cook it! Leaders.
• To set ground rules for the smooth running of the group sessions.
• To introduce the topic of healthy eating through the use of the Food Pyramid.
• To cover the basics of food hygiene to ensure safe food handling.

Key Messages:
• The food pyramid is a useful tool to help us understand how to achieve a healthy
balanced diet.
• We should aim to eat a variety of foods from the four main food groups to provide
the wide range of nutrients that the body needs to remain healthy and function
normally.
• Foods on the top shelf of the food pyramid add extra choice and enjoyment but
should not replace foods from the other food groups.
• Good standards of food hygiene are essential to prevent food poisoning.

INTRODUCING THE FOOD PYRAMID

No single food can supply all the nutrients we need. To help us understand how a
balanced diet is achieved, we use the Food Pyramid as a guide. Foods providing
similar nourishment are grouped together on the shelves of the Food Pyramid. As you
can see, it is better to eat more foods from the bottom of the Food Pyramid and less
from the top. The number of servings needed each day for adults and children is given
for each shelf of the Food Pyramid. People can choose whatever combination of
plates/ servings they like in each shelf to make up the total number of servings per
day.

(HPU, 2005)
BREAD, CEREALS AND POTATOES SHELF
What’s included:

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• All bread, eg white, wholemeal, wheaten, soda bread;
• Potatoes;
• Rice, pasta, noodles, couscous;
• Breakfast cereals, porridge oats.
Servings:
One serving is
• 1 slice of bread;
• 1 bowl of breakfast cereal;
• 1 medium potato - boiled or baked;
• 3 dessertspoons cooked pasta/rice.
Children and adults need six plus servings a day from the bottom shelf. If someone
has a very physically active job or lifestyle, up to 12 servings a day may be
necessary.17

Function:
The foods on the bottom shelf provide energy in the form of starch, vitamins, minerals
and fibre. Wholemeal or brown varieties provide extra fibre. The bottom shelf foods
should provide the basis of each meal during the day. An example of how to take in a
minimum six servings is shown below:
Servings
Breakfast: 2
One bowl of breakfast cereal (1), and
one slice wholemeal toast (1)
Lunch: 2
Two slices wholemeal bread in sandwich
Dinner: 2
Two medium potatoes
Total 6

FRUIT AND VEGETABLES SHELF

What’s included:
• All vegetables including fresh, frozen, canned, dried. This excludes potatoes
(potatoes are a starchy food, so are grouped with bread and other cereals).
• All fruit, including fresh, frozen, canned, dried fruits and fruit juice.

Servings:
One serving is
• 1 medium sized fresh fruit (apple, orange, banana);
• 2 small sized fresh fruits (plums, mandarins, kiwis);
• 1 small glass of fruit juice;
• 3-4 dessert spoons cooked vegetables/salad;
• Bowl of homemade vegetable soup;
• 3 dessertspoons cooked or tinned fruit (in own juice).
It is recommended to have at least five servings from this group daily.

Function:
Fruit and vegetables are important sources of vitamins, minerals, and fibre, and
should be eaten regularly during the day. The best sources of vitamin C are fruit,
especially citrus fruits and juices and vegetables. Dark leafy vegetables also provide
iron. Iron is absorbed best when the food containing iron is taken with a good source

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of vitamin C such as oranges or orange juice. An example of how to take in a
minimum five servings is shown below:
Servings
Breakfast:
Small glass fruit juice 1
Lunch:
Serving of salad 1
1 piece of fruit 1
Dinner: 2
6-8 dessertspoons mixed vegetables
Total 5

MILK, CHEESE AND YOGURT SHELF

What’s included:
• Milk;
• Cheese;
• Yogurt;
This group does not include butter, eggs and cream.
Servings:
One serving is
• 200ml (1/3 pint) milk;
• 30g (1oz) cheddar, Blarney or Edam cheese;
• 1 carton (125g) yogurt;
• Milk pudding made with 200ml (1/3 pint) of milk.
Children and adults need three servings a day from this shelf. Teenagers and women
who are pregnant or breastfeeding need five servings a day.

Function:
Milk, cheese and yogurts are important sources of energy, vitamins and minerals and
provide most of the calcium in our diet. Low fat varieties of milk, cheese and yogurts
contain the same amount of calcium as full fat varieties. Low fat milk should not be
given to children under two years of age and skimmed milk should not be given to
children under 5 years of age. Many Irishwomen have low calcium intakes. Calcium
is needed for strong bones and not eating enough calcium rich foods puts people at
risk of developing
osteoporosis (brittle bone disease).
An example of how to take in three servings is shown below:
Servings
Breakfast:
Milk with cereal 1
Lunch:
1 oz (30g) slice of cheese (whole or grated) 1
Dinner/ supper: 1
One carton low fat yogurt
Throughout the day:
Milk in teas and coffees
Total 3
MEAT, CHICKEN, FISH, EGGS, BEANS AND PEAS SHELF

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What’s included:
• Meat, including beef, pork, lamb and products made from them;
• Poultry including chicken and turkey;
• Fish including fresh, frozen and canned fish eg, sardines and tuna, and fish products,
e.g. fish fingers, breaded fish fillets;
• Eggs;
• Pulses, eg, peas, beans, lentils;
• TVP, soy protein;
• Quorn.20

Servings:
One serving is
• 60g (2oz) lean meat / poultry;
• 90g (3oz) fish;
• 2 eggs (not more than 7 a week);
• 9 dessertspoons peas / beans / lentils;
• 60g (2oz) cheese;
• 90g (3oz) nuts.
Children and adults need two servings a day from this shelf. A pregnant woman needs
three servings.

Function:
Meat, chicken, fish, eggs, beans and peas provide protein, vitamins and minerals. Red
meat is an important source of iron and vitamin B12, and an especially valuable food
for women who lose iron during menstruation (periods). Cheaper lean cuts of meat
(lean mince, lean stewing steak) contain as much iron as expensive cuts. Fish and
chicken provide protein and are low in fat, (if cooked without added fat). Beans, peas,
lentils and nuts also provide
protein.
An example of how to take in two servings is shown below:
Servings
Lunch:
1 boiled egg 1
Dinner: 1 1/2
3 ozs (90g) cooked meat
Total 2

TOP SHELF

What’s included:
• High fat foods such as oil, butter, margarine, spreads and mayonnaise;
• Savoury snacks like crisps;
• Cakes and chocolates;
• High sugar foods such as fizzy drinks, sugar and sweets;
• Alcohol.
Servings
These are foods which should be used in very small amounts, or should be seen as
occasional treats, and should not be used as rewards.
Function:

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These foods provide energy, but have few other nutrients. They are included in the
diet as extras. If you drink or eat snacks containing sugar, limit the number of times
you take them throughout the day in order to prevent tooth decay. Highlight the fact
that alcohol contains energy and should be taken in moderation and in very limited
amounts for those watching their weight.

Examples of one or more servings from this group:

• Every time butter/ spread is put on bread;
• If butter / spread is spread thickly;
• Every time food is fried/deep fried;
• Every time a cream sauce/ mayonnaise is added to food (this includes coleslaw);
• Every time sweets, cakes, biscuits, chocolate or crisps are eaten;
• Every time a standard drink of alcohol is consumed;
• Recommended daily allowance of fat is 1 oz (30g) of low fat spread or low fat
butter,
1/2 oz (15g) margarine or butter;
• Try to keep servings from the Top Shelf to a minimum.2

Other points from the Food Pyramid:

• Drink water regularly- at least 8 cups of fluid daily
Folic Acid- an essential ingredient in making a baby. You can get some Folic Acid
from green leafy vegetables but if there is any possibility that you could become
pregnant then you will need extra and you should be taking a folic acid tablet (400
micrograms per day). For more information on Folic Acid - talk to your GP.

KEY MESAGE - eat a wide variety of foods using the food pyramid as a guide.
There is no such thing as a ‘good’ or ‘bad’ food. Every food has something to offer-
though some offer nutritionally more than others.

HEALTHY EATING TIPS

1 Use the Food Pyramid to plan family meals.
2. Eat three main meals a day and don’t skip meals.
3. Remember, bread, potatoes, cereals, rice and pasta are economical, filling and not
fattening.
4. Buy fresh vegetables in season. Frozen vegetables are as good nutritionally as fresh
vegetables.
5. Have at least one fruit/ vegetable at each meal.
6. Have fruit instead of biscuits as a snack food.
7. Try a low fat butter/low fat spread and spread thinly.
8. Try low fat milk in tea/ coffee, on cereals and in cooking.
9. Don’t add fat to cooking. Boil, grill, steam, oven-bake or casserole. Trim fat from
meat.
(HPU 2000)

FOOD HYGIENE

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Common Sense in the Kitchen
Follow the simple guidelines below to help guard against food poisoning.
Buying Food
√ Buy from shops, which have a clean and tidy appearance and where staff handle
food hygienically.
When packing your shopping bag:
• Keep all raw and cooked foods separate;
• Try not to damage food packages by sharp corners and edges;
• Take chilled or frozen food home as quickly as possible and use a coolbag if you
have one.
Storing Food
√ Put frozen or perishable foods in either the freezer or fridge as soon as you get
home.
√ Keep the fridge and freezer clean and at the right temperature (below 5°C - fridge
and -18°C - freezer). Defrost regularly.
√ Don’t overload your fridge or freezer.
Take particular care when putting foods in to your fridge:
√ Put salad vegetables in the bottom, in the salad drawer if there is one.
√Store cooked foods on shelves above raw foods in the fridge.
√ Put dairy products at the top.
√ Check ‘use by’ and ‘best before’ dates on food and drink labels, and follow storage
and preparation instructions. Any food that has passed its ‘used by’ date should be
thrown away.
√ Transfer all leftovers to a clean dish and cover. Store above raw foods in the fridge.
Eat all leftovers within two days.5
Microwave Cookery
√ Follow your model’s manufacturer’s instructions when defrosting or reheating.
Personal Hygiene
√ Don’t handle food unnecessarily.
√ Cover cuts and sores with waterproof dressings.
√ Always wash hands thoroughly:
• Before preparing food;
• After handling raw meat and vegetables;
• After using the toilet;
• After coughing, sneezing or using a handkerchief;
• After handling a baby’s nappy;
• After handling pets.
Preparing Food
√ When using frozen meat or poultry, thaw completely before cooking. If using
frozen dishes, follow cooking instructions carefully;
√ Cooked food should be piping hot or cooled rapidly and stored in fridge;
√ Always reheat leftovers until the food is piping hot all the way through;
√ Keep pets out of the kitchen or at least restrict them to the floor area.
√ Don’t smoke near food.
Cleaning Up
√ Keep worktops, utensils and can-openers clean by washing in hot water and
detergent - a wipe down with a damp cloth is not enough.
√ Wash utensils and chopping boards well after use, and especially before contact
with cooked foods. Try to use separate boards and utensils for raw meats.

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√ Boil and replace kitchen cloths frequently- avoid storing them near food or on clean
surfaces or equipment.
√ Store all waste in a refuse bag or bin and seal tightly when full - keep waste covered
to keep flies from spreading bacteria, and remove from the kitchen each day.
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Symptoms of Food Poisoning
Symptoms of food poisoning include one or more of the following:
• Stomach pains;
• Diarrhoea;
• Vomiting, which may be accompanied by fever, headache and shivering.
Food poisoning can have very serious consequences especially in babies, small
children, older people and those already ill. It weakens general health, so if these
symptoms persist, do seek immediate medical attention. Therefore, the Department of
Health recommends that young children, pregnant women, older people and people
who are sick should not eat:
• Raw eggs;
• Blue-veined type cheese and soft unpasteurised cheese, e.g. Brie, Camembert,
Danish Blue;
• Women, who are pregnant or who are intending to become pregnant are also advised
to avoid liver and liver products such as liver paté.

Remember, the ‘10 Point Code of Food Hygiene’ from the Food Safety Authority of
Ireland:

1. Firstly, always cook food thoroughly;

2. Only use clean water;
3. Once thawed, cook food immediately;
4. Don’t forget to reheat cooked food thoroughly;
5. Store food as directed on the label;
6. Avoid contact between raw food and cooked food;
7. Frequently wash your hands;
8. Ensure that you keep kitchen surfaces very clean;
9. Take care that hot food is very hot and cold food is very cold;
10. Your food should be protected from insects, rodents and pets.
(HPA 2001, HPU 2000)

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Session 1- Quizzes and Activities

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1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

11.

12.

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FILL THE FRIDGE QUIZ

Indicate on the diagram of the fridge below where the following items should be
stored:

A Raw chicken drumsticks G Salami

B Cooked roast beef joint H Cheese
C Salad I Eggs
D Milk J Raw Pork chops
E Trifle K Yogurts
F Raw fish

FRIDGE SHELVES DOOR

(DRAWER) (DRAWER)

(Foodlink 2006)

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Cook it! Session 2- Find out about Fibre
OBJECTIVES:
• To explain which foods are included in this food group.
• To discuss the importance of these foods for good health.
• To clarify the number of servings recommended for health.
• To consider practical ways of including a wide variety of foods from this group.

Key Messages
Foods in this group are:
• good sources of fibre. Fibre is important because:
• It fills us up quickly.
• It helps with weight control.
• It helps prevent and cure constipation.
• It helps protect against some cancers, such as bowel cancer.
• It reduces the risk of developing heart disease.
• are good sources of B vitamins and are naturally low in fat.
• good value for money-eating more of these foods is an inexpensive and nutritious
way to fill up.
• Frying foods from this group, adding extra butter, margarine or cream sauces all
increase the fat content of these foods and make them more fattening.
• Drink 8-10 cups of fluid a day (water, fruit juice, tea, coffee).

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Session 2- Quizzes and Activities

Fibre Demonstrations:

Two simple demonstrations are very helpful to highlight the need for fibre and an
adequate fluid intake to maintain a healthy digestive system:

1. This will illustrate the length of the intestine (bowel) and the need for adequate
fibre to ensure healthy bowel function.
You will need a piece of string approximately 10m or 32 feet long (the length of the
intestine). Before the session, wind the string loosely around your fingers, to form a
flat roll of string and place it in a large envelope, with one end remaining outside.
This exercise works well if the group sits in a circle. Hold the envelope so that the
string remains hidden inside, then pass the free end of the string to the person sitting
on your left. They should then pass it on to the person sitting on their left and so on
until all the string has been pulled from the envelope.
This exercise highlights that the bowel is not a short straight tube, but in fact, is a very
long tube. Eating an adequate amount of fibre will help to ensure that all the products
of digestion pass through easily and rapidly, ensuring healthy bowel function.

2. This will illustrate the need for an adequate intake of fluid when the amount of
fibre in the diet is increased. Adequate fluid will prevent problems that some people
may experience, such as constipation.
You will need two cereal bowls, two Weetabix biscuits, two cups and some water.
Place one Weetabix in each of the bowls. To one Weetabix add a cup of water. To the
second add half a cup of water. Allow both to sit for a few minutes, to allow the water
to soak into the Weetabix. The Weetabix with a lot of water will be very soft and
fluid. The other will be firm - you will be able to turn the bowl upside down and the
Weetabix will stick to the bottom of the bowl.
The point is to highlight is that taking adequate fluid makes the fibre more bulky and
mobile and so will help to correct constipation.

(HPA 2001)
45

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IS FIBRE ON YOUR MENU? – QUIZ
Assess your fibre intake!
Tick the response which best answers the following questions.

1. How often do you eat breakfast cereal?

A. Rarely/ never;
B. 1-3 days a week;
C. every day.
2. If you eat breakfast cereal, which type is it?
A. sweet cereals, eg Frosties, Sugar Puffs, Coco Pops;
B. plain low fibre cereals, eg Corn Flakes, Rice Krispies, Special K;
C. wholegrain cereals, eg Weetabix, Porridge, Shredded Wheat.
3. How many large slices of bread do you eat each day?
A. 1-2 slices;
B. 2-4 slices;
C. 4-6 slices.
4. W hat type of bread do you usually eat?
A. white;
B. a mixture of white/ soft grain/ brown;
C. wholemeal or wheaten.
5. How often do you eat potatoes, pasta or rice?
A. hardly ever;
B. 2-4 days a week;
C. every day.
6. W hat type of potatoes do you usually eat?
A. chips or roast potatoes;
B. boiled potatoes;
C. jacket potatoes.46
7. W hat type of pasta or rice do you usually eat?
A. fried rice;
B. boiled white rice or pasta;
C. brown rice or wholemeal pasta.
8. How often do you eat pulses, baked beans, lentils, peas?
A. hardly ever;
B. once a week;
C. 2-3 times a week.
9. How often do you eat vegetables?
A. once a week or less;
B. once a day;
C. more than once a day.
10. How often do you eat fruit?
A. once a week;
B. once a day;
C. more than once a day.
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(HPA 2001)

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Cook it!-Session 3 Focus on Fruit & Vegetables
Objectives:
• To explain which foods are included in this food group.
• To establish why we need to eat more fruit and vegetables for good health.
• To clarify the number of servings needed for good health.
• To consider practical ways in which we can all eat more fruit and vegetables.

Key messages:
• Research indicates that diets rich in fruit and vegetables are protective against heart
disease and some cancers.
• Foods in this group are also low in fat.
• Aim to eat five servings of fruit and vegetables per day.
• Eat a wide variety of fruit and vegetables.
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SEASONAL GUIDE TO FRUIT AND VEGETABLES

SPRING SUMMER AUTUMN WINTER

Brussels Sprouts Beetroot Beetroot Broccoli
Cucumbers Blackberries Broad Beans Brussels Sprouts
Kiwi Blackcurrants Broccoli Curly Kale
Parsnips Broad Beans Brussels Sprouts Parsnips
Rhubarb Broccoli Courgettes Salad onions
Courgettes Cucumbers Satsumas
French Beans Curly Kale Spinach
Gooseberries French Beans Tangerines
Kiwi Parsnips
Nectarines Peaches
Peaches Peas
Peas Plums
Plums Radish
Radish Raspberries
Raspberries Runner Beans
Rhubarb Salad Onions
Salad Onions Spinach
Spinach Strawberries
Strawberries

AVAILABLE ALL YEAR

Apples, bananas, cabbage, carrots, cauliflower, celery, grapefruit, grapes, leeks,
lettuce, mushrooms, onions, oranges, pears, peppers, potatoes, Swedes, tomatoes,
turnips.
57

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63
Session 3- Quizzes and Activities

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CRUNCH TIME FOR VEGETABLES QUIZ
Put a circle around the correct answer
1. The best way to cook vegetables to preserve vitamins is to cover them with water.
True/ False

2. Overcooking vegetables can destroy vitamins.

True/ False

3. Adding bicarbonate of soda (baking soda) to the cooking water when cooking
vegetables adds extra vitamin C.
True/ False

4. Frozen vegetables are as good as fresh vegetables.

True/ False

5. Adding peas, beans to lentils to stews is a good way to increase fibre.

True/ False

6. Tick the foods which are good sources of vitamin C.

Oranges
Cornflakes
Cabbage
Yogurt
Baked beans
Potatoes

7. Tick the foods which are good sources of folic acid, the vitamin which is
recommended during early pregnancy.
Cabbage
Milk
Breakfast cereals fortified with vitamins
Brussels Sprouts
Sugar
Meat

(HPA 1995)

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Cook it! Session 3 Counting on Calcium

Objectives:
• To explain which foods are included in this food group.
• To discuss the importance of these foods for good health.
• To clarify the amount of these foods needed for health.
• To consider practical ways of including these foods.

Key messages:
• These foods are rich in calcium and in a form that is easily absorbed. Adequate
calcium is essential for bone health throughout life.
• Low fat milk, lower fat cheeses and low fat yogurts contain as much calcium as the
standard varieties.
• For people who don’t take milk or its products (eg yogurt or cheese), an alternative
source of calcium, such as a calcium enriched soya drink is advised.
• Foods mistakenly believed to be included in the milk and milk food product group,
eg cream, butter contain no calcium and are included on the top shelf of the Food
Pyramid.

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Session 3- Quizzes and Activities

CALCIUM COUNTER
The calcium content of common foods
The table below lists some popular foods and shows the amount of calcium they
contain per average portion.

Food Portion Size Milligrams (mgs)

of Calcium
Milk and Milk Products
Cow’s milk - whole 1/3 pint (200ml) 230
- Semi-skimmed (low fat) 1/3 pint (200ml 240
- Skimmed 1/3 pint (200ml) 240
Cheddar Cheese 1 oz (28g) 202
Reduced fat cheddar 1 oz (28g) 235
Cottage Cheese 2 tablespoons (80g) 58
Edam cheese 1 oz (28g) 216
Processed cheese 1 slice (20g) 120
Cheese spread 1 triangle 71
Low fat fruit yogurt 1 pot (125g) 188
Fromage Frais 1 small pot (60g) 52
Ice cream 1 scoop (60g) 72
Soya Drink 1/3 pint (200ml) 26
Calcium fortified soya drink 1/3 pint (200ml) 240
Custard (made with semi-skimmed average bowl (200g) 270
milk)

Cereals and Cereal Products

Muesli Medium portion (50g) 55
All Bran 7 tablespoons (50g) 34
Cornflakes 7 tablespoons (42g) 6
Porridge made with water Medium portion (160g) 11
White bread 1 slice (36g) 36
Wholemeal bread 1 slice (36g) 19
Plain scone 1 scone (60g) 108
Pasta (cooked) Medium portion (230g) 14
Rice (cooked) Medium portion (180g) 32

Meat, Fish and Eggs

Beef, lamb or pork (cooked) Medium portion (90g) 10
Cod or haddock (baked) Medium fillet (12Og) 26
Herring (cooked) Medium fillet (120g) 26
Pilchards in tomato sauce Sardines Average portion (100g) 300
in tomato sauce Average portion (100g) 460
Tuna (in brine) Average portion (92g) 7
Salmon (canned) Average portion (100g) 93
Egg (boiled) 1 egg (50g) 29
Cheese omelette Average portion (120g) 336
Cheese & tomato pizza 1 slice (100g) 210

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Vegetables
Broccoli (boiled) Medium portion (85g) 34
Cauliflower (boiled) Medium portion (90g) 15
Carrots (boiled) Medium portion (60g) 14
Cabbage (boiled) Medium portion (95g) 31
Baked beans 3 tablespoons (120g) 64
Potatoes (boiled) 1 average size potato 3
Spinach (boiled) Medium portion (50g) 80

Fruit
Apple 1 medium (100g) 4
Banana 1 medium (100g) 6
Orange 1 medium (160g) 176
Sultanas (dried) 1 tablespoon (30g) 19
Dried apricots 3 apricots (24g) 18
(HPA 2001)

SOURCES OF CALCIUM

Place a beside any food below which you think is a good source of calcium and
an x beside any food you think is a poor source of calcium.

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Cook it! Session 5- Protein Providers
Objectives:
• To explain which foods are included in this group.
• To discuss the importance of these foods for good health.
• To clarify the amount of these foods recommended for health.
• To consider practical ways of including these foods.

Key Messages:
• The foods in this group are high in nutrients e.g. protein, vitamins and minerals.
However we do not need to eat large portions.
• Red meat, e.g. beef, lamb and pork, is a particularly rich source of iron and it is a
form that is easily absorbed. This is especially valuable for women and children who
may be deficient in iron.
• All the essential nutrients in meat are found in the lean parts.
• The iron in meat is more easily absorbed than iron from vegetables, cereals and
eggs.
Foods high in vitamin C (e.g. oranges, blackcurrants and fruit juices) boost iron
absorption from these foods.
• Cook these foods without adding any fat, e.g. stew, casserole, roast, dry fry,
microwave, poach, steam.
• Meat products like sausages, sausage rolls, meat pies and paté contain less protein
and iron and more fat.
• High intakes of saturated fat, such as the fat found on meat, can lead to an increase
in blood cholesterol which is associated with an increased risk of heart disease.
• Cheaper cuts of meat tend to contain more fat and therefore, may not be such good
value for money. Buy the leanest meat you can afford.
• Oily fish are rich in omega-3 (n-3) polyunsaturated fats, which reduce the tendency
of the blood to clot and can reduce the risk of heart disease.
• Trimming and skimming can reduce the fat content.
• Pulses can be used as alternatives to meat or for extending meat dishes such as
casseroles. Pulses do not contain vitamins B12. Vegans, who eat no animal products,
are advised to take a B12 supplement.
• Some fish have bones which can cause choking. Try to remove all bones before
serving fish, particularly to children and older people.

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Session 5- Quizzes and Activities

A VEGETARIAN IN THE FAMILY

A vegetarian diet should not be seen as a standard diet without meat. For good health
you need to find ways of offering a meat alternative. Always offer one of these as a
meat alternative:
√ The meat alternatives are peas/ beans/ lentils, cheese, nuts, eggs and fish – two
servings of any of these each day fulfil the body’s protein requirement if not eating
meat.
√ Vitamin C helps the body to absorb iron, so, for example, a glass of orange juice
with a breakfast cereal will help absorb its iron content.
√ It is not necessary to cook special meals. Add vegetables and seasonings to sauces
and a meat alternative such as beans, cheese, and serve with potatoes, rice, pastas,
breads and salads for a rounded main meal.
√ Where possible, add protein by topping dishes with grated cheese and pop under the
grill .
√ Offer fruit/ yoghurt for dessert and snacks.

• Two servings / day of any of these will meet the body’s requirement for protein.
√ Sample servings:
- Eggs x 2;
- Cheese x 60g (2 oz);
- Beans/peas/ lentils x 150g (5oz);
- Soya beans- boiled x 60g (2 oz);
- Humus x 120g(4oz);
- Nuts and peanut butter x 90g (3 oz);
- Tofu x 120g (4 oz);
- Seeds x 60g (2 oz).
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Vegetarian Terms
PULSES: Collective name given to peas, beans and lentils. Can also be called
legumes.

TOFU: Soya bean curd which has been crushed and cooked into a paste and left to
set. It comes in 2 varieties, silken tofu which is soft and creamy and is used for
desserts and firm tofu, which can be cut into pieces and added to stir fry vegetables. It
is rich in protein, calcium and iron.

TAHINI: Creamed sesame seeds used in hummus.

MISO: Made from fermented soya beans, salt and rice or barley. It is high in protein
and the B Group vitamins.

TAMAN SAUCE: Made from whole soya beans like soya sauce but gluten- free so
suitable for coeliacs.

SOYA FLOUR: Made from ground dried soya beans, it is useful for sauces and
thickening when on a vegan diet.

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SOYA PRODUCTS: Soya milk and milk powder, soya desserts, custards and puree
are all available. Choose calcium fortified varieties.

VECON: Vegetable stock paste with vitamin and iron added.

NATEX: Low salt yeast extract with vitamin B12 added.

QUORN: A manufactured source of protein, which can be used in place of meat.

(INDI 2000)
92
Coo

ACTIVITY - REDUCE THE FAT

This activity shows how the fat in common meat products can be reduced.

Trimming
Take 1-2 rashers of streaky bacon and trim off all visible fat. Place both the lean and
fat on a plate and label.

Now repeat this using 1-2 rashers of back bacon.

Skimming
Place 120g (4oz) minced beef into a cold saucepan and place over a low heat. Stir
occasionally, until the fat has melted. Skim or drain the fat into a glass using a
teaspoon.
Record the number of teaspoons skimmed off.

Draining
Take 2-3 sausages, prick them all over using a fork, then put into a frying pan without
added fat and dry fry. When the sausages are cooked, drain off all the fat into a glass
using a teaspoon. Count the number of teaspoons.

Discuss your results with the rest of the group.

(HPA 2001)

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Cook it!- Session 6 THE TOP SHELF

Objectives:
• To explore the contribution of these foods to a healthy diet.
• To explore the effect of a diet high in fat and sugar on health.
• To highlight the foods that are high in fat and sugar, especially hidden sources of
these.
• To briefly discuss the differences between saturated and unsaturated fats and their
health consequences.

Key messages:
• These foods taste good and add interest to what we eat but should not replace foods
from the four main food groups.
• Diets rich in fat, especially saturated fat, have been shown to increase the risk of
heart disease and some cancers.
• The frequent consumption of sugar and sugary foods increases the risk of dental
decay and gum disease.
• Foods that are high in fat and sugar tend to be high in calories and can contribute to
weight gain.
• Eating less of these foods can help with weight control.
• Many commonly eaten foods contain large amounts of hidden fat and/or sugar.

A guide to fats and oils

1. Saturated fat (saturates) - increase blood cholesterol and increase your risk of
heart disease. Saturated fats should be limited. They are found in butter, hard
margarine, lard, cheese, cream, meat fat, cakes, biscuits, chocolate and savoury
snacks.

2. Unsaturated fats (unsaturates) - these can help to lower the levels of cholesterol
in the blood and there are two types:
• Polyunsaturated fats - are found in sunflower oil, corn oil, and safflower oil or
spreads made from these oils.
• Monounsaturated fats - are found in olive oil, canola oil and spreads made from
them.

When buying spreads and oils, try to choose those labelled ‘high in monounsaturates’
or ‘high in polyunsaturates’ and ‘low in saturates’.
Trans fats (trans fatty acids) and hydrogenated fats (eg hydrogenated vegetable oil)
have a similar effect on blood cholesterol levels to saturated fats. They are found in
some spreads and in commercially produced products, such as cakes and biscuits and
therefore should be limited.
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Page 26 of 32
Session 6- Quizzes and Activities
Fat content of commonly used spreading fats
Spreads can be divided according to the type and amount of fat they contain:
• Butter and all margarines contain equal amounts of fat (80%) and therefore equal
numbers of calories.
• Low fat spreads and reduced fat spreads contain less fat than butter or margarine,
but their fat contents can vary - look at the side of the cartons, and check whether the
tubs have been divided correctly.
• Some reduced fat spreads contain around three quarters of the amount of fat in butter
or margarine.
• Some very low fat spreads contain as little as a quarter of the fat in butter or
margarine.
• Always spread butter, margarine or low fat spread thinly. Try not to use more than
30g (1oz) low fat spread/ low fat butter or 15g (1/2oz) margarine / butter per person
each day.
• If you use a spread labelled ‘high in polyunsaturates’ or ‘high on monounsaturates’
this will help to shift the balance away from saturated fat.
Look at the table on the following page. Fat content is shown as a percentage, ie Xg
of fat per 100g of the product. Percentages are rounded to the nearest 1%.
All spreads contain a mixture of saturated, polyunsaturated and monounsaturated fats.
The main type of fat in the product is indicated:t! THE TOP SHELF
Spread % fat Main type of fat
Standard fat spread
Kerrygold butter 80 Saturated
Olivio 82 saturated
Stork 70 monounsaturated
Reduced fat spread
Dairygold 73 Saturated/monounsaturated
Country pride 73 Monounsaturated
Kerry move over butter 70 Monounsaturated
Flora butterly 70 Polyunsaturated
Flora 70 Polyunsaturated
Utterly butterly 67 Monounsaturated
Kerrymaid 66 Not available
Benecol 63 Polyunsaturated
Easigold Golden Vale 63 Monounsaturated
Churn 60 Not available
Avonmore Lifestyle 59 Monounsaturated
Golden Vale low fat butter 60 Not available
Connacht Gold low fat 40 Not available
butter
Avonmore light butter 40 Polyunsaturated
Kerry light 39 Not available
Flora light 38 Polyunsaturated
Low Low 38 Polyunsaturated
Avonmore extra light 38 Monounsaturated
Dairygold light 38 Monounsaturated
Golden olive 38.9 Monounsaturated
Flora Pro-active 35 Polyunsaturated
Benecol light 32 Polyunsaturated
(HPA 2001)

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106The sugar and fat content of some frequently eaten foods and drinks

Food/ drink No. of sugar cubes No. of fat packs

Sweets
1 tube fruit pastilles (52.5g) 11 -
1 bar milk chocolate (80g) 15 3 1/3
1 bag Jelly Babies (225g) 60 -
1 bag toffees (200g) 49 4
1 Mars Bar (65g) 14 1 2/3
1 bag Dolly Mixtures (190g) 55 1
1 bag boiled sweets (113g) 27 -
1 tube Polo Mints- original (35g) 11 -
1 tube sugar free Polo Mints (35g) - -
Biscuits
3 Bourbon Creams 9 1
3 Jaffa Cakes 6 ½
1 milk chocolate Digestive 2 ½
1 (higher fibre, reduced sugar) Digestive ½ ½
1 chocolate Snack bar (26g) 5 1
Drinks
1 can Coke (330mls) 12 -
1 can Diet Coke (330mls) - -
1 can Lucozade (330mls) 21 -
1 can Lucozade Sport (330mls) 7 -
1 can 7 up (330mls) 11 -
1 can Diet 7 up (330mls) - -
1 can Orange (330mls) 10 -
1 carton Ribena (288mls) 13 -
1 carton Ribena Toothkind (288mls) 2/3 -
1 can Red Bull (250mls) 9 -
Miscellaneous
1 packet crisps (35g) - 2
1 packet low fat crisps (35g) - 1
1 small box Pringles (50g) - 2½
1 packet nuts, roasted and salted (100g) - 6½
1 packet Popcorn (30g) - ½
1 Nutri Grain bar (37g) 4 ½

Each sugar cube weighs 3g and the total number is calculated to the nearest cube.

Each fat pack, eg, mini pats of butter weighs 7g.

Whole nuts are not suitable for under fives.

(HPA 2001)
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Making sense of labels
Food labels contain lots of information, but many people are confused by the different
labels and claims which appear on food packaging. The following explains some of
the information that may be included on a food label.

• A list of ingredients - these are listed in order of weight with the largest first.

• Nutritional information - the amounts of various nutrients are shown per 100g or
100ml of the product. The amount per typical serving may also be shown. Nutritional
labeling is not required unless products make a nutritional claim such as ‘low in fat’
where nutrition information must then be shown to back up this claim.

The following table outlines a useful rule of thumb to give an idea of how much is ‘a
lot’ or ‘a little’ of the most important nutrients for making healthy choices. These
figures can be used for a complete main meal or for 100g of a snack food.

NUTRIENT A LOT A LITTLE

These amounts or more These amounts or less
Sugar 15g 5g
Fat 20g 3g
Saturated fat 5g 1.5g
Fibre 6g 0.5g
Sodium 0.6g 0.1g
Salt 1.5g 0.3g

• Datemark - must appear on the product. ‘Use by’ means the product must be used
before that date and should be on sale after that date. ‘Best before’ means the product
is safe after that date, but the food may no longer be at its best.

• Storage instructions - will be shown if these are necessary, for example, ‘once
opened, store in a refrigerator’.

• Instructions for use - for example on cooked chilled foods. It is essential that these
instructions are followed accurately to prevent food poisoning.
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Food claims or statements about the product
• ‘no added sugar ’- means that no added sugar has been added to the food or drink.
However, the food or drink may not be sugar-free, for example, pure fruit juice
contains no added sugar, but it does contain sugar naturally.
• ‘low sugar’- this does not mean that the product is sugar free as other forms of sugar
can still be used that add sweetness and often just as many calories, for example,
honey, glucose, syrup, etc.
• ‘low fat’- means that compared with the standard food product this one contains less
fat, e.g. low fat mayonnaise. However, these products can still contain a lot of fat, for
example, low fat crisps contain around 25g fat per 100g with around 36g per 100g for
standard crisps.
• ‘80% fat free’- means that the food actually contains 20% fat. It therefore contains
a lot of fat.

Page 29 of 32
• Low calorie - these foods can help you if you are trying to lose weight but they
must be a part of an overall healthy eating plan, for successful weight management. It
is no use buying low calorie yogurts if you eat three at one time, or are still eating a
lot of high calorie snacks.
• Reduced calorie - these can play a useful part, but be aware that reduced calories
does not always mean low in calories.

If products don’t contain a nutrition label then you can still use the ingredients label to
compare products.

Items to look out for:

Fat - can be called vegetable oil, hydrogenated oil or vegetable fat, animal fat, butter,
lard, suet, non-dairy fat, cream, olive/ corn/ sunflower oil, polyunsaturated/
monounsaturated oil. Where possible, choose products lowest in fat.

Sugar - can be called sugar, dextrose, glucose, maltose, invert sugar, fructose, honey,
golden syrup, molasses, treacle.

Salt - can be called sodium (for example, sodium citrate, monosodium), salt, sodium
chloride, MSG, NaCl, garlic/ celery salt, sea salt.

(HPA 2001, HPU 1996)

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 UNDERSTANDING FOOD LABELS QUIZ

Look at a food label and answer the questions below:

Name of product? ______________________________________

Kcals per 100g? _______________________________________

Amount of fat per 100g? __________________________________

Do you think this product is a low fat product? __________________

Amount of sugar (if stated) per 100g? ________________________

What is the main ingredient? ________________________________

Can you identify a sugar containing ingredient(s) (if any) in the ingredient list?

Can you identify a fat containing ingredient(s) (if any) in the ingredient list?

Can you identify a salt containing ingredient(s) (if any) in the ingredient list?

What is the amount of sodium (if any) per 100g? __________________

If sodium content is stated, does this product contain a lot of sodium i.e. 0.5g of
sodium or more?
Yes or No? ______________________________________________

Page 31 of 32
Cook it! References
Health Service Executive (HSE) (2007) Cook it! Leaders training Programme Pack
Materials

Health Promotion Agency for Northern Ireland (HPA,NI). (2001). Cook it! Fun, Fast
Food for Less. www.healthpromotionagency.org.uk

Health Promotion Unit, Department of Health and Children. (HPU) Healthy Food
Made Easy.

Health Promotion Unit, Department of Health and Children. www.healthpromotion.ie

(2005) Take 5 Steps to a Healthier You. Healthy Eating Campaign leaflet.

Foodlink, Food and Drink Federation (2006). www.foodlink.org.uk

Health Promotion Unit, Department of Health and Children. (HPU) (1996). Eat More
Fruit and Vegetables. The Healthy Food Magazine.

Health Promotion Agency for Northern Ireland (HPA,NI). (1995). Cook it! Pack

Health Promotion Unit, Department of Health and Children. (HPU) (2001). Ready
Steady Go for Low Fat Healthy Eating. Healthy Food Magazine.

Irish Nutrition and Dietetic Institute (2000). A Guide to Vegetarian Eating booklet.

National Dairy Council, UK (NDC). (1993). Good Nutrition for Older People. A
Practical Interpretationof the Department of Health’s Report on the ‘Nutrition of
Elderly People’.

Health Promotion Unit, Department of Health and Children, Ireland. Food and
Nutrition Guidelines for Pre-School Services. Dublin: The Stationery Office, 2004.

Department of Health and Children (DOHC) Oral Health Services Research Centre,
National University Of Ireland, Cork and the Dental Health Foundation, Ireland
(1999). Oral Health in Ireland.

Health Promotion Unit, Department of Health and Children. (HPU 1998). Go for Low
Fat Healthy Eating. Healthy food Magazine.

Irish Heart Foundation (2004). Time to cut down on salt. Information on reducing salt
for a healthy heart.

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