fish and nutrition - province of manitoba · overview: nutrition is an important part of personal...

NutritionTeacher’s Instructions:

1) Read through the package and become familiar with the project and tasks.2) Hand out pages 2-28 to each student.3) Students will read page 2 (objectives, tasks, key terms).4) Select a due date for the project and ask students to write this date in the appropriate place on page 2.5) Students will form groups of 2 or 3 and complete the tasks and project.6) Collect projects on the due date and assess them.

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Fish and

Answer Key: For Part B question number 6.

Calories 240 cal 165 cal

Fat 0 0 3 g 4.5

Saturated 0 0 0.6 g 3

+ Trans 0 0 0 0

Cholesterol 0 0 0 0

Sodium 300 mg 12 375 mg 17

Carbohydrate 56 g 18 31.5 g 11

Fibre 2 g 10 3 g 15

Sugars 24 g 1.5 g

Protein 2 g 4.5 g

Vitamin A 20 0

Vitamin C 20 0

Calcium 0 6

Iron 50 45

Flakes O’ Frost Happy Oh’s

Nutrients amount % amount %

At first glance, which cereal seems more nutritious? Honey Oh’s! .

Let’s say you eat 1.5 cups (375 ml) of cereal in the morning. Complete the followingchart using the nutrition facts for each cereal above.

Now which cereal seems more nutritious? it’s more difficult to decide .

Objectives:

- To increase awareness of personal and family health history.- To develop a personal wellness plan.- To describe the functions of the six basic types of nutrients: carbohydrates, lipids, proteins, vitamins, minerals and water.- To identify dietary sources for each of the six basic types of nutrients.- To evaluate personal food intake and related food decisions.

Tasks:

Key Terms:- catalyst: a substance that increases the rate of a reaction without being consumed in the process.- diet: food and drink in general.- dietary: the kinds and amounts of food available or eaten by an individual.- metabolic: relating to metabolism- metabolism: the chemical processes occurring within a living cell that are necessary for life.- nutrient: any substance that can be metabolized by an organism to give energy and build tissue.- nutrition: the processes by which an organism uses food for growth and maintenance or the scientific study of food and drink.

1) Form a group of 2 or 3.

2) Read the overview (pages 3-7) and background information (pages 8-13)

3) Complete the chart on page 14.

4) Complete the Human Nutrition Project on pages 15-28 which includes: PART A: creating a specific teenager and planning a realistic healthy menu (or diet) to meet his or her body’s needs for a week (7 days), PART B: evaluating the diet, making recommendations, and learning about nutrition labels, and PART C: researching the benefits of fish in a diet.

5) Hand in project on ____________________________.

Human Nutrition Project

Nutrition

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Fish and

Overview:

Nutrition is an important part of personal wellness. A well-balanced diet helps tokeep a person healthy. A person’s diet should contain foods from all four food groups identified in the Canada Food Guide. These food groups are arranged in a rainbow with the largest part of the rainbow containing the foods needed in the greatest amounts (see page 4). From these foods we get the nutrients essential for good health. Starting from the top, the first food group is called “breads and cereals”. A high school student should eat 5 to 12 servings* from this food group each day. This food group includes bread, cereal, rice, pasta, crackers, etc.

The next food group is “fruits and vegetables”. A high school student should eat5 to 10 servings* from this food group each day. This food group includes: apples, broccoli, lettuce, grapes, bananas, potatoes, corn, beans, etc.

“Milk and milk products” is another food group. High school students shouldeat 3 to 4 servings* from this food group every day. “Milk and milk products” include: yogurt, milk, cream, ice cream, cheese, etc.

“Meat and alternatives” is the fourth food group. High school students should eat 2 to 3 servings* from this food group each day. This food group includes: fish, eggs, nuts, poultry, pork, beef, lamb, etc.

*see page 5 for servings/portion sizes

Fish and Nutrition

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Four Major Food Groups

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Canada’s Food Guide Rainbow

Fish and Nutrition

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Overview: (continued...)

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Servings/Portion Size

BREADS AND CEREALS

1 serving: one slice of bread; 30g of cold cereal; 3/4 cup hot cereal2 servings: one muffin, pita, bagel or bun; 1 cup rice or pasta

FRUITS AND VEGETABLES

1 serving: one medium size vegetable or fruit; ½ cup frozen or canned vegetables or fruit; ½ cup juice; 1 cup salad

MILK AND MILK PRODUCTS

1 serving: 50 g of cheese; 3/4 cup yogurt; 1cup milk, 1 cup frozen yogurt or pudding

MEAT AND ALTERNATIVES

1 serving: 50 to 100 g of meat, poultry or fish; ½ to 1 cup beans; 2 tbsp peanut butter; 1/3 cup tofu; 1 to 2 eggs

Fish and Nutrition

compact disc: about the size of one serving of pancake or waffle

muffin: twoservings

tennis ball: about thesize of a mediumapple or peach

computer mouse: about the size of one serving of baked potato

woman’s fist: about the size of one serving of fruits or vegetables

tennis ball: about thesize of one servingof ice cream

4-6 dice: aboutthe size of one serving of cheese

deck of cards: about thesize of one serving of meat, fish or poultry


There is another, very small food group called “Oils, fats and sweets”. Usually, aperson gets enough of this food group from eating other foods and does not have to make a conscientious effort to eat foods that are high in oil, fat or sugar. Most peopleneed to be mindful of the amount of these foods they eat and generally need to reduceconsumption of these foods as excess consumption can cause serious health problems.

The energy content differs from food type to food type. This energy is measuredin units called “kilocalories” (kcal). One kilocalorie is the amount of energy requiredto raise the temperature of 1 kilogram of water 1 degree Celsius.

Understanding appropriate portion sizes for all foods is important too, as eating anexcess of any food can cause health problems. By selecting foods in appropriate amounts from each food group, a person ensures that they are getting enough of eachof the six basic types of nutrients: carbohydrates, lipids, proteins, vitamins, minerals and water. These nutrients are essential to keep the body working properly.

Fish is easy to prepare and can be part of a healthy meal. It is an excellent choice for the “Meat and Alternatives” group as it a good source of high qualityprotein, low in sodium and generally low in fat. Fish is also a good source of nutrients. It contains minerals - phosphorus, calcium, iodine, copper and fluorine and vitamins such as Vitamin A, D and B. People in Manitoba often enjoy eating Walleye (also called Pickerel) and Northern Pike. See the chart onpage 7 for more information on the nutritional value of Manitoba’s fish.

Walleye

Northern Pike

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Fish and Nutrition

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Background:

CARBOHYDRATES: a group of organic compounds that include sugars, starches, celluloses, and serves as a major energy source in the diet of animals.

Carbohydrates are made up of carbon, hydrogen and oxygen with these elements in the ratio C:2H:O (1:2:1). Carbohydrates provide our bodies with the energy needed for Cellular Respiration.Our cells convert this fuel into a form of energy called ATP which is used by thecells to perform cellular functions. The building blocks of all types of carbohydratesare monosaccharides such as glucose (note: glucose is made of carbon, hydrogen andoxygen atoms). Monosaccharides are also called simple or single sugars. They havethe chemical formula C H O . Simple sugars are absorbed relatively quickly and thus provide almost immediate energy. Most carbohydrates are complex; they are made up of many monosaccharidesjoined together to form disaccharides (double sugars) such as sucrose or table sugar,and polysaccharides such as starches, cellulose and chitin. Starchy foods includebread, potatoes, rice, cereal and pasta. Starches provide a steadier, longer-lastingsource of energy than simple sugars. Cellulose is the structural material of plants andchitin is the outer covering of many insects. Good food choice of complex carbohydrates include whole grain products, legumes and vegetables. Always choose whole grain products over refined products because refining takes away certain nutrients. Each gram of carbohydrates provides the body with 4 kcal of energy. Simple sugars may enter our diet through fruit, juices, syrup, honey, candy and soft drinks. Our bodies readily store excess glucose as glycogen in the liver andmuscles (useful for quick energy and endurance) and as adipose tissue or fat. It is wise to limit the amounts of these sugars consumed because excess sugar consumption and fat storage can lead to a number of health problems such as obesity,heart disease and diabetes. Specific enzymes break down the complex foods we eat into basic nutrients needed at the cellular level. Although it may seem more efficient to eat straightsimple sugars for energy, human health requirements are much more complicated. For example, we lack the enzyme needed to convert the polysaccharide, cellulose, into the monosaccharide, glucose. But eating a variety of fruits and vegetablescontaining cellulose gives our diet fibre or “roughage”, undigestable material that moves through the digestive tract and helps to keep it healthy. As well, complexfood contains a variety of nutrients - not just a single nutrient.

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6 12 6

LIPIDS: a group of organic compounds, including fats, oils, waxes, sterols, and triglycerides, that are oily to the touch, and together with carbohydrates and proteins, constitute the principal structural material of living cells.

Lipids are made of the same elements as carbohydrates: carbon, hydrogen andoxygen, but contain less oxygen. However, lipids contain more than twice the energyper gram (9 kcal/gram) as carbohydrates. The building blocks of lipids are 1 glycerolmolecule and 3 fatty acids (there are many types). Lipids are commonly found as fats, oils and waxes. Fats and waxes are usually solid at room temperature while oilsare usually liquid at room temperature. Lipids have many important functions in our bodies: - a main component of cell membranes, - insulation and temperature control, - protection and cushioning of internal organs, feet, etc. - lubrication (e.g. skin), - component of steroid hormones such as estrogen, testosterone and cholesterol, - help control blood pressure, blood clotting and inflammation - dissolving fat-soluble vitamins, - provide buoyancy and - store energy (adipose tissue). Whole milk, cheese, cram, oils, butter, margarine, fatty meats, nuts, processed foods, chocolate and commerical baked goods like cookies and donuts are sources oflipids. Different lipids and their fatty acids are used differently by our bodies. Some,like trans fats and saturated fats, can cause health problems. Other, such as omega 3fatty acids, unsaturated fats, fish fats and flax oils have health benefits. It is imporantto know about the best and worst dietary fats and choose carefully. Our bodies readily store excess lipids in the diet as adipose tissue or fat. So,although lipids are essential to good health, we must be mindful not to eat too muchof high fat and processed foods such as french fries and donuts. Excess fat in the dietcan cause serious health problems such as atherosclerosis, high blood pressure and heart disease.

Fish and Nutrition

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Background: (continued...)

PROTEINS: a group of complex organic macromolecules that contain carbon, hydrogen, oxygen, nitrogen, and are composed of one or more chains of amino acids.

Proteins are important nutrients. The building blocks of all proteins are the 20amino acids. The human body can make 12 of the amino acids it requires. The other8 amino acids must come form our food and these are called essential amino acids. Plant proteins are usually not complete; they may be lacking 1 or more of the essential amino acids. Therefore, vegetarians must combine proteins from differenttypes of plants in order to obtain all the essential amino acids. Proteins provide thebody with 4 kcal/gram of energy, like carbohydrates. The elements making up proteins are carbon, hydrogen, and oxygen with nitrogen, phosphorous or sulfur. Proteins have important roles to play in our bodies: - enzymes (make and break biochemical reactions), - hormones (one of our bodies’ control systems), - antibodies (immunity) and - structural materials (muscle, skin, hair, brain, internal organs, growth and repair of various tissues). Major sources of protein include fish, meats, poultry, eggs, nuts, beans and lentils.Fruits, vegetables and grains also provide some protein. When using meat as the main source of protein it is important to choose lean meat as meat often has a high fatcontent. Fish is an excellent choice for protein as the fat content is often low.

Fish and Nutrition

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CH

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aminoacid

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PROTEIN

WATER: a clear, colourless, odourless, and tasteless liquid, essential for most plant and animal life.

Water is essential for all life. It is one of the reactants in cellular respiration andphotosynthesis. Over 60% of our body is water. Regular intake of water is necessarybecause we continuously lose it through urine and sweat. Cells must be bathed in fluid so that dissolved nutrients can pass into and wastes can pass out of them. Waterhelps reactions occur in our bodies and is a main ingredient of blood, saliva and digestive fluids. Water dilutes and helps dispose of body wastes and toxins. It servesas a lubricant and shock absorber for the eyes, joints and spinal cord. It helps regulate body temperature. Main sources of water include water itself, soup, milk, juice, fruits and vegetables.A person needs a minimum of 8 glasses of water or the equivalent per day, and moreas temperature and activity levels increase.

Fish and Nutrition

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Vitamins and minerals are called the micronutrients because only small amounts are needed. All the micronutrients humans need can be supplied by plant foods butmeat and animal products are also good sources. Improper processing, cooking and storage can remove micronutrients from food.Plants grown on soils low in certain minerals may also be less nutritious.

VITAMINS: a group of organic substances essential in small quantities to the nutrition of most animals and some plants.

Vitamins are nutrients that do not provide energy (calories) for the body. Instead,vitamins help prevent diseases and act as catalysts for reactions that occur in the body. They are needed in the body in small amounts. There are two types of vitamins: fat-soluble vitamins and water-soluble vitamins. Fat-soluble vitamins are found in fats and oils and are stored in the liver. These are vitamins A, D, E and K. Vitamin D is produced when the skin is exposed tosunlight and is added to milk in our part of the world. Main dietary sources of fat-soluble vitamins include fish and plant oils. Water-soluble vitamins include vitamin C, Biotin, Folic Acid, Pantothenic Acid and the B complex vitamins: Riboflavin, Niacin, B and B . These vitamins arecarried in the bloodstream. Main dietary sources of water-soluble vitamins includefish, vegetables, fruit, meat, eggs, milk, oysters and fortified breakfast cereals. If fats are not present in the digestive tract when vitamins are taken in, they cannotbe absorbed. Therefore, vitamin supplements should be taken at meals rather than with water or on an empty stomach.

Fish and Nutrition

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6 12

MINERALS: a group of inorganic elements that are essential to the nutrition of animals and plants.

Minerals are inorganic elements needed in small amounts to assist in a variety of body functions and for many body structures. They help the body grow and develop.They are important for the formation of cells, bones, teeth, proteins and fatty acids.They help regulate the pH balance of body fluids, control water balance, are part of many complex molecules in the body, and help some enzymes and hormones work. Some minerals are essential for the normal functioning of nerves and muscles. We need some minerals in larger amounts than others. These include calcium,phosphorous, potassium, sodium and iron. Other minerals needed are zinc, iodine,fluoride, selenium and chloride. Even heavy metals such as gold, silver andmagnesium are found in trace amounts in our bodies. Major sources of minerals in our diet include dairy products, fish, vegetables,whole grains, nuts, fruit, meat, eggs and cereals. Seafoods are high in iron, which isimportant to the functioning of our blood, and ocean foods are good sources of iodinewhich helps regulate metabolism.

DID YOU KNOW? According to the Food and Agricultural Organization of the United Nations, anaverage human adult needs about 2500 kcal/day for best health. People who receiveonly 90% of this amount are considered undernourished. People who receive 80% ofthis amount are seriously undernourished. In 1980, estimates indicated that 730 million people in developing nations wereundernourished and one in every four children in these countries dies of diseasesrelated to poor diet.

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NUTRIENT FUNCTIONS SOURCES

Carbohydrates

Lipids

Proteins

Vitamins

Minerals

Water

Chart:

Fish and Nutrition

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Project:

PART A:

1) Create a specific teenager. Decide the gender, body size and types of activities your teenager regularly does.

Gender:_______________ Age: ___________

Height: _______________ Weight: __________

Regular activities and how often each is done during the week: __________________________________________________ __________________________________________________ __________________________________________________ __________________________________________________ __________________________________________________ __________________________________________________ __________________________________________________

2) Plan a realistic, healthy diet for this person for one week (7 days). Use pages 16-19 to create this diet. Be sure to include the following: a) locally grown foods whenever possible, b) portion sizes (refer to page 3), c) two or three meals with a locally caught type of fish (i.e. a fish from Manitoba).

Use the pages you have just read to ensure this diet meets your teenager’s nutritional requirements. Note: you do not have to fill in 3 snacks everyday but you should include at least 2 snacks per day.

Fish and Nutrition

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DAY 1

Breakfast: Snack 1:

Lunch: Snack 2:

Dinner: Snack 3:

DAY 2

Breakfast: Snack 1:

Lunch: Snack 2:

Dinner: Snack 3:

Fish and Nutrition

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Project: (continued...)

DAY 3

Breakfast: Snack 1:

Lunch: Snack 2:

Dinner: Snack 3:

DAY 4

Breakfast: Snack 1:

Lunch: Snack 2:

Dinner: Snack 3:

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DAY 5

Breakfast: Snack 1:

Lunch: Snack 2:

Dinner: Snack 3:

DAY 6

Breakfast: Snack 1:

Lunch: Snack 2:

Dinner: Snack 3:

Fish and Nutrition

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3) Complete the following chart, indicating the number servings you’ve chosen from the four food groups. Did you meet your teenager’s suggested number of servings? Keep in mind the size of a serving and the portion size you chose. See page 5 for servings and portion sizes.

DAY 7

Breakfast: Snack 1:

Lunch: Snack 2:

Dinner: Snack 3:

*the upper and lower range limits have been multiplied by 7 since the meal plan is for 7 days.

FOOD GROUP TALLY RANGE* Within Range?

Breads andCereals

Fruits andVegetables

Milk and Milk products

Meat and Alternatives

35 to 84

35 to 70

14 to 28

14 to 21

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PART B:

Evaluate the diet you’ve created for your teenager using www.healthyontario.com and by completing the following instructions:

1) SET-UP:

Visit www.healthyontario.com and click on “Health Tools” in the left-hand column.

Find “Meal Planner” in the middle column and click on it.

Scroll down and click on the “Start searching” box.

2) ADDING FOODS:

Enter the food from your meal plan (you may also select a food category to help narrow your search) and click “Go”.

Scroll down and find the food that best matches the food in your meal plan. Notice that the portion size is shown in brackets (e.g. Milk (100ml)). Enter the number of portions in the box next to the food (e.g. if your diet says “glass of milk” you will have to estimate that there are 300 ml or 400 ml in a glass and then enter 3 or 4 in box in front of “Milk”). Click “Add to Meal”. You will see the food added to the top of the page. If you entered the wrong food, click “Remove from Meal” beside the unwanted item.

Continue adding the foods from your meal plan until they are all added to the page.

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Fish and Nutrition

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Protein

Fat

Carbohydrates

Energy (Calories)

Fibre

VITAMINS AND MINERALS

Calcium

Iron

Sodium

Vitamin A

Vitamin C

FATS

Cholesterol

Trans Fatty Acids

Saturated Fatty Acids

AMOUNT RDA x 7 MET?

g

g

g

kcal

g

mg

mg

mg

IU

mg

mg

g

g

46-56 g

65 g

300 g

2000 - 3000 kcal

25 g

1200 mg

14 mg

max. 2400 mg

4000-5000 IU

60 mg

300 mg

combinedmax. of 20 g

3) ANALYSIS

When all foods are added, click “View Nutrition Details” and fill in the first column in the chart on page 21.

If the amounts you filled in fall within the recommended amount (RDA x 7) then write “yes” in the “Met?” column. If not, write “no”.

4) Answer the following questions.

Which nutrient requirements were met through your teenager’s diet? Which were not?________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

How would you change the diet so that it meets the requirements he/she was missing?____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

Did you include 2-3 meals of Manitoba fish?____________________________________________________________________

Overall, how would you rate this diet? Why?________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

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5) Canada has a new system for providing nutrition information on food labels. Labels entitled “Nutrition Facts” appear on most prepackaged foods. These labels use a standard format. Read the information below and on pages 24-25 to learn how to read and use the information presented on these labels.

The % Daily Value makes food product comparison easier since it puts nutrients on the same scale (0% to 100%). For example, 1 000 mg of sodium may not seem to be a significant amount but, when it is expressed as a % Daily Value of 42% one realizes that it is almost half of the daily recommended amount for sodium.

A list of ingredients also appears on most prepackaged food. The ingredients are listed by weight, from most to least (those with the most weight are listed first). This list helps to identify the sources of the nutrients and is an important source of allergy information.

Amount % Daily Value

Calories 80

Fat 0.5 g 1%

Saturated 0 g

+ Trans 0 g

Cholesterol 0 mg

Sodium 0 mg 0 %

Carbohydrate 18 g 6 %

Fibre 2 g 8 %

Sugars 2 g

Protein 3 g

Vitamin A 2 % Vitamin C 10 %

Calcium 0 % Iron 2 %

0 %

Nutrition FactsPer 125 ml (87g)

All of the informationin Nutrition Facts isbased on this specificamount of food. Thisis NOT a recommended serving or portion size.

This number is theactual amount of thenutrient in the specificamount of food. Evenif the nutrient amount is zero, it is listed.

The % Daily Valuegives a context to theactual amount of anutrient. It indicates ata glance if there is a lotor a little of a nutrientin the specific amountof food.

The Nutrition Factslabel lists Caloriesand these 13 corenutrients. Morenutrients may belisted on somelabels.

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Fish and Nutrition

Reference: Nutrition Labelling Toolkit for Educators. www.hc-sc.gc.ca/hpfb-dgpsa/onpp-bppn/labelling-etiquetage/te_background_3.pdf


Nutrition claims may also appear on prepackaged food. Such claims include “low fat”, “good source of calcium”, etc. Manufacturers use nutrition claims to bring attention to positive features of their food products. However, to assess the overall value of a food consumers should read Nutrition Facts and the ingredients list because a product that is low in sodium may still be higher in fat Further, “fat free” products may be high in calories.

Health Canada developed regulations that specify the criteria that food product must meet in order to qualify for a nutrition claim. These regulations also specify the wording that must be used in nutrition claims so that they are consistent and not misleading. See the chart below and on page 24 for the meaning of nutrition claims.

NUTRIENT CONTENT CLAIMS

Key Words What They Mean

FREE An amount of a nutrient so small, health experts consider it nutritionally insignificant.

sodium-free less than 5 mg of sodium per specific amount of food listed in Nutrition Facts

cholesterol-free less than 2 mg of cholesterol, and low in saturated fat (includes a restriction on trans fat), not necessarily low in total fat.

LOW Always associated with a very small amount of a nutrient

low fat 3 g or less of fat

low in saturated fat 2 g or less of saturated and trans fat combined

REDUCED At least 25% less of a nutrient compared with a similar product

reduced in calories at least 25% less energy than the food to which it is compared

SOURCE Always associated with a “significant” amount

source of fibre 2 g or more of fibre

good source of calcium 165 mg or more of calcium

LIGHT When referring to a nutritional characteristic of a product, it is allowed only on foods that are either “reduced in fat” or “reduced in calories”. Must provide an explanation on the label of what makes the food “light”.

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Fish and Nutrition



potassium, sodium must be low in (or free of) sodiumand reduced risk of may also be high in potassium high blood pressure must be low in saturated fatty acids must be limited in alcohol must have more than 40 calories if the food is not a vegetable or fruit must have a minimum amount of at least one vitamin or mineral

calcium, vitamin D must be high (or very high) in calciumand regular physical may also be very high in vitamin Dactivity, and reduced cannot have more phosphorus than calciumrisk of osteoporosis must be limited in alcohol must have more than 40 calories if the food is not a vegetable or fruit

saturated and trans fat, must be low in (or free of) saturated fat and trans fatand reduced risk of must be limited in cholesterol, sodium and alcoholheart disease must have more than 40 calories if the food is not a vegetable or fruit must have a minimum amount of at least one vitamin or mineral must, if it is a fat or an oil, be a source of omega-3 or omega-6 polyunsaturated fatty acids

vegetables and fruit, must be a fresh, frozen, dried or canned fruit or vegetable; fruit juice;and reduced risk of vegetable juicesome types of cancer must be limited in alcohol

DIET-RELATED HEALTH CLAIMS

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Fish and Nutrition

HC IPS

free oftrans fat

excellentsource ofcalcium



Fish and Nutrition

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6) Compare these two breakfast cereals and answer the questions below.

At first glance, which cereal seems more nutritious? ________________________

Let’s say you eat 1.5 cups (375 ml) of cereal in the morning. Complete the followingchart using the nutrition facts for each cereal above.

Now which cereal seems more nutritious? ______________________


Calories 240

Fat 0 g 0 %

Saturated 0 g

+ Trans 0 g

Cholesterol 0 mg

Sodium 300 mg 12 %


Fibre 2 g 10 %

Sugars 24 g

Protein 2 g



0 %

Nutrition FactsPer 375 ml (62g), cereal only


Calories 110

Fat 2 g 3 %

Saturated 0.4 g

+ Trans 0 g

Cholesterol 0 mg

Sodium 250 mg 11 %


Fibre 2 g 10 %

Sugars 1 g

Protein 3 g



2 %

Nutrition FactsPer 250 ml (30g), cereal only


Calories

Fat

Saturated

+ Trans

Cholesterol

Sodium

Carbohydrate

Fibre

Sugars

Protein

Vitamin A

Vitamin C

Calcium

Iron


Nutrients g % g %


PART C:

Research the benefits of including Manitoba fish in a diet. You should use Canadian references (use the references listed below and on page 28) whenever possible and answer the following questions:

1) How much fish should you eat per week? 2) Which nutrients do fish provide? 3) Are some types of fish “healthier” than others? If so, which ones? 4) Which diseases and/or health conditions are helped or prevented by eating fish?

Fish and Nutrition

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F I

S H

P R O J E C T

References:

e.g.) St. Lawrence Food Guide: http://www.slv2000.qc.ca/bibliotheque/centre_docum/phase3/guide_ailimentaire/accueil_a.asp

NOTE: Be sure to use Manitoba fish species.

References (continued...)

Fish and Nutrition

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Biology of Ourselves (2nd Ed.) by: Gordon Berry and David Lynn.

- this biology textbook contains detailed information about nutrition.

Health Canada: Office of Nutrition Policy and Promotion www.hc-sc.gc.ca/hpfb-dgpsa/onpp-bppn/index_e.html

- information about nutrition and nutrients.

HealthyOntario.com www.healthyontario.com

- use the health tools section to help you maintain a healthy body

Heart and Stroke Foundation of Manitoba: www.heartandstroke.mb.ca

- search this site for information about fish and nutrition.

Irish Sea Fisheries Board www.bim.ie

- information about fish and nutrition, look under the “for students” section.

Nutrition Labelling www.healthcanada.ca/nutritionlabelling

- contains information about the new nutrition labelling regulations as well as a Toolkit for Educators

St.

- contains information about the nutrient content of fish as well as information about nutrients.

University of Wisconsin Sea Grant Institute www.seagrant.wisc.edu/greatlakesfish/calories.html

- an article about fish and nutrition.

Lawrence Food Guide: http://www.slv2000.qc.ca/bibliotheque/centre_docum/phase3/guide_ailimentaire/accueil_a.asp

fish and nutrition - province of manitoba · overview: nutrition is an important part of personal...

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