Page 19 - NEA NEWHERE FLIPBOOK

NUTRITION
PROTEIN CONTENT OF EVERYDAY FOODS
FOOD GROUP
PORTION SIZE
PROTEIN (G)
MEAT AND FISH
Beef
100g
28g
Salmon
150g - 1 1 steak
30g
Tuna
100g
- 1/2 tin
24g
Mackerel
150g - 1 1 fillet
31g
Chicken
130g - 1 1 breast
39g
FOOD GROUP
PORTION SIZE
PROTEIN (G)
DAIRY AND EGGS
Skimmed milk
200ml
7g
Cheese
40g - 1 thick slice
10g
Cottage cheese
100g
12g
Low fat plain yoghurt
150g 8g
Eggs
40g - 1 medium eggs
8g
AGE
PROTEIN 1-3 yrs
15g
4-6 yrs
20g
7-10 yrs
28g
11-14 yrs
42g
15-18 yrs
55g
19-50 yrs
55g
50+ yrs
53g
FOOD GROUP
PORTION SIZE
PROTEIN (G)
NUTS SEEDS AND PULSES
Baked beans
200g - 1/2 tin
10g
Kidney beans
200g - 1/2 tin
20g
Peanut butter
20g
- on 1 slice
of bread
5g
Chick peas
200g - 1/2 tin
20g
Brazil nuts
50g - 1 handful
7g
Roasted peanuts
50g - 1 handful
12g
Walnuts
50g - 1 handful
7g
Sesame seeds
15g
- 1tbsp
4g
Sunflower seeds
30g
- 2tbsp
6g
FOOD GROUP
PORTION SIZE
PROTEIN (G)
SOY BEAN AND TVP
Tofu
100g
8g
Soya milk
200ml
6g
Quorn mince
100g
12g
Tofu
burger
50g - 1 burger
4g
FOOD GROUP
PORTION SIZE
PROTEIN (G)
CEREALS AND GRAINS
Wholemeal bread
30g
- 1 slice
3g
White bread
30g
- 1 slice
3g
Wholemeal pasta
100g
3g
White pasta
100g
3g
Brown rice
100g
3g
White rice
100g
3g
Quinoa
100g
13g
Cous Cous Cous Cous 100g
5g
19 ACTIVITY:
Using the the information in in in in the the Protein Content of Everyday Food table (left)
and the protein reference intakes for different age groups (above) plan a a a a a meal using foods from the table that would meet the daily protein needs for each age group Your work could be presented as annotated sketches a a a a a collage of images from the Internet or a a a typed up rationale ACTIVITY:
Categorise the list of foods (left)
in terms of the following:
• Vegetarian
• Vegan
• High Saturated Fat • Low Saturated Fat ACTIVITY:
Find out which foods in in in the list contain all the essential amino acids for:
• Adults
• Children
KEY WORDS
Protein Growth
Repair
Amino Acids Biological Value Essential
Metabolism Hormones Antibodies Enzymes Peptides Cell