LESSON 6/ 9‐11‐12/ TEACHING MATERIAL: TEXT, THE FOOD GROUPS PART 2 Fruit and vegetables
Five a day
Due to their nutritional and health benefits, it's recommended that fruit and vegetables form the basis of
your diet, with a minimum intake of five portions each day - about a third of your daily food consumption.
Fruit and vegetables should be incorporated into every meal, as well as being the first choice for a snack.
Population studies have shown that people who eat a lot of fruit and vegetables may have a lower risk
of chronic disease, such as heart disease and some cancers. Health benefits can be gained from fresh,
canned (in natural juice), frozen, cooked, juiced or dried versions. Potatoes don't count though, as they're
a starchy food.
Some fruits contain many of their nutrients just under the skin, so eating them with the skin on can
provide greater nutritional benefits and the maximum amount of fibre compared with just drinking the
juice of the same fruit.
Fruit and vegetables of differing colours contain diverse mixtures of phytonutrients (protective plant
compounds). These can act as powerful antioxidants, protecting the body from harmful free radicals and
helping to protect against certain chronic diseases such as cancer. Some fruit and vegetables are labelled
as 'superfoods' because they contain high concentrations of some phytonutrients, particularly
antioxidants, which appear to be beneficial to health.
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•
Blueberries - contain flavonoids that can improve circulation and help defend against
infection
Broccoli - rich in the antioxidants vitamin C and beta-carotene, as well as folate, all of which
can protect against cardiovascular disease and cancer
Tomatoes - rich in lycopene, a powerful antioxidant that can protect against harmful free radicals
But variety is the key. In addition to these phytonutrients, each variety of fruit and vegetables contains its
own combination of vitamins, minerals and fibre. Choosing a variety throughout the day will provide a
diverse package of essential nutrients.
Boiled or steamed?
Although fruit and vegetables are packed with vitamins and minerals, many of these essential nutrients can
be easily destroyed by heat when cooking and during food preparation. Water-soluble vitamins are
especially vulnerable when boiled. One solution is to eat raw vegetables as much as possible, such as raw
carrot, celery or peppers.
When cooking vegetables, try steaming, microwaving or poaching rather than boiling. These methods
do not involve immersing them in water, so the maximum amount of nutrients can be retained, as well
as their fresh taste. If you prefer to boil vegetables, do so for the minimum amount of time and in as little
liquid as possible in order to retain their valuable nutrients. You could also utilise the water used in another
part of your dish, such as gravies or stocks, to recapture some of the leached nutrients.
Fibre for weight control?
Fruit and vegetables are an important source of dietary fibre – both soluble and insoluble, they are virtually
fat free and low in calories so in addition to keeping your digestive system healthy they can help with
weight management
1 LESSON 6/ 9‐11‐12/ TEACHING MATERIAL: TEXT, THE FOOD GROUPS PART 2 Protein
Foods containing protein
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Meat, poultry, fish, shellfish and eggs
Pulses, nuts and seeds
Soya products and vegetable protein foods
From hair to fingernails, protein is a major functional and structural component of all our cells. Protein
provides the body with roughly 10 to 15 per cent of its dietary energy, and is needed for growth and
repair.
Proteins are large molecules made up of long chains of amino acid subunits. Some of these amino
acids are nutritionally essential as they cannot be made or stored within the body and so must come from
foods in our daily diet.
Although all animal and plant cells contain some protein, the amount and quality of this protein can vary
widely.
Animal protein
Protein from animal sources contains the full range of essential amino acids needed from an adult's diet.
But red meat, in particular, should be eaten in limited amounts due to the high level of saturated fat it
contains, which may raise blood levels of 'unhealthy' LDL cholesterol.
A high intake of saturated fat can lead to an increased risk of cardiovascular disease and other related
disorders. As an alternative source of animal protein, choose poultry, fish and shellfish.
Fish is a good source of animal protein. Oil-rich fish such as salmon, mackerel, herring, tuna, trout and
sardines are all rich in omega-3 fatty acids, which help to reduce the risk of developing cardiovascular
disease. Shellfish is also a good source of protein and is low in fat.
The aim should be to eat a couple of portions of fish every week, with at least one portion being an oily
fish.
Eggs contain all eight essential amino acids, making them a perfect source of protein. However, we'd have
to eat at least eight eggs a day to get all the protein you need. We should include them as part of a
balanced and varied diet.
Advice for vegans and vegetarians
Vegetarians rely on plant sources for their daily protein. Plants don’t contain the full range of essential
amino acids and so are not as high in nutritional value as animal protein. But by eating a wellbalanced diet that contains a variety of different foods, it's possible to consume the required amino acids,
regardless of the time of day they’re eaten or in what combinations within a meal.
Foods such as nuts, seeds, beans, pulses, vegetable protein foods and soya products all contain protein.
There are also small amounts in grains and dairy products.
Health professionals suggest men should eat 55.5g protein a day and women 45g. In practical terms,
eating a moderate amount of protein - in one or two meals every day – should give you all the protein you
need.
2 LESSON 6/ 9‐11‐12/ TEACHING MATERIAL: TEXT, THE FOOD GROUPS PART 2 We should eat two to three servings of protein every day from both plant and animal sources. Here are
some examples of one serving (about the size of a standard pack of playing cards):
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•
•
•
•
•
100g boneless meat (eg lean beef, lamb or pork)
100g boneless poultry (eg chicken or turkey breast)
100g fish (eg salmon, sardines or tuna)
2 medium eggs
3 tablespoons of seeds (eg sunflower or pumpkin seeds)
3 tablespoons of nuts (eg almonds or walnuts)
Milk and dairy products
This food group includes milk and milk products - cheese, yoghurt and fromage frais - but not butter,
margarine or cream.
Varieties of milk
Supermarkets now stock many different varieties of milk. The most common is still cow's milk, but others
include sheep and goat's milk, as well as a number of plant-based substitutes - including soya, rice,
oat and almond milk - for those with lactose intolerance.
Milk (generally cow's milk) is distinguishable by its fat content.
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•
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Whole or full-fat milk contains about 3.5 per cent fat
Semi-skimmed contains about 1.7 per cent fat
Skimmed milk contains 0.1 to 0.3 per cent fat
Even whole milk is relatively low in fat and certainly semi-skimmed milk can be labelled as a low-fat food.
Contrary to popular belief, lowering the fat content in milk does not affect the calcium content, so an
adequate calcium intake can still be obtained from lower-fat dairy products. However, low fat milk
contains less energy and lower amounts of fat soluble vitamins and isn't suitable for children under two
years.
Some supermarkets have now started selling milk with a 1 per cent fat content which has almost half the
fat of semi-skimmed milk but retains a more creamy flavour. This is a good option for those people who
want to lower the amount of fat they're consuming but don’t like the taste of skimmed milk.
Milk products
Cheese contains the same beneficial nutrients as milk, but most cheeses contain much more saturated fat
and high levels of added salt, so it's important to only eat full-fat cheese occasionally and in small
portions.
Yoghurt is rich in protein and vitamin B2: essentially the same nutrients as in milk. Some varieties contain
living bacteria that are healthy for your digestive system (probiotics). Yoghurt can be made from whole
or low fat milk, but be careful. Fruit yoghurts often contain added sugar. Low fat doesn't necessarily mean
low calories. If you're watching your weight, look for 'diet' versions, or make your own by mixing fruit
with natural, low fat, unsweetened yoghurt. Check out the labels of packs for details.
3 LESSON 6/ 9‐11‐12/ TEACHING MATERIAL: TEXT, THE FOOD GROUPS PART 2 The importance of calcium
Calcium is a mineral that helps build strong bones and teeth, regulates muscle contraction (including the
heartbeat) and makes sure the blood is clotting normally. Milk and dairy products have long been held as
an important source of calcium, although more recently the role and safety of dairy calcium sources
have been questioned by some scientists and more research is needed to draw a firm conclusion.
Other sources of calcium include:
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Fish (with the bones - for example canned salmon and sardines)
Dried fruit
Sesame seeds
Almonds
Soya
Dark green leafy vegetables
Research suggests that in addition to calcium, Vitamin D is important because it helps the body absorb and
retain calcium in the bones, making them strong. Similarly, sufficient exercise is now seen as another
vital factor in maintaining healthy bone structure and density - concerns have been voiced that a lack
of exercise in growing children will have a detrimental effect on their bones.
Calcium can continue strengthening your bones until the age of 20 to 25 when peak bone mass is
reached. After this point, your bones can only maintain or lose their density and grow weaker as a natural
part of the ageing process. Inadequate dietary calcium intake before this age can increase the risk of
brittle bone disease and osteoporosis, as calcium is drawn from the bones as a reserve.
9
Three-a-day
As dairy products are such a rich source of calcium, three portions of dairy products each day should be
sufficient to meet your body's calcium needs. Try to choose low or reduced fat versions to avoid too much
unhealthy saturated fat.
The following are examples of individual servings:
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200ml milk (whether it is whole or full-fat, semi-skimmed or skimmed)
250ml calcium-fortified soya milk
30g hard cheese (a piece the size of a small matchbox, such as cheddar, brie, feta, mozzarella or
stilton)
1 small pot of low-fat plain or fruit yoghurt (150g)
Fruit smoothie made with 200ml milk or 150g yoghurt
¾
Children need calcium
Calcium is an essential nutrient for all children to help grow strong bones and reduce the risk of developing
osteoporosis when they're older. But many children and teenagers don't receive their recommended daily
intake. Encouraging children and adolescents to drink more milk, rather than other drinks, can provide
not only calcium, but also important proteins, carbohydrates and micronutrients.
Daily recommendations for calcium intake in children:
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Girls 11 to 18 years: 800mg calcium per day
Boys 11 to 18 years: 1000mg calcium per day
4 LESSON 6/ 9‐11‐12/ TEACHING MATERIAL: TEXT, THE FOOD GROUPS PART 2 ¾
Calcium for vegans and the lactose intolerant
If your diet excludes milk and dairy products, or if you can't tolerate milk sugar lactose, then you need
to look for calcium alternatives. Other dietary sources of the mineral include:
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calcium-enriched soya milks, yoghurts and cheeses
dark green leafy vegetables, such as spinach, broccoli and watercress
almonds or sesame seeds – try as a topping on salads, cereals or desserts
dried fruits - apricots, dates and figs all contain small amounts of calcium
(for non vegans) fish such as sardines and anchovies, especially the bones
Salt
The sodium component of salt is vital for controlling the amount of water in the body, maintaining the
normal pH of blood, transmitting nerve signals and helping muscular contraction. Salt is present in all foods
in varying degrees, and almost all processed foods contain added salt.
Daily requirements
Sodium, unlike all other minerals, is generally overconsumed, with the dietary intake of salt being far in
excess of the recommended daily requirement.
Adults are advised to consume no more than 6g salt per day (about one teaspoon). Current intake is about
9g per day - that’s 50 per cent higher than is recommended for good health. Babies and children should
have less salt than adults. High salt intake in babies can be especially dangerous, as their kidneys cannot
cope with large amounts.
¾
Too much salt
Symptoms of increased salt intake include nausea, vomiting, diarrhoea and abdominal cramps. High
concentrations of sodium in the body can also result from excessive water or fluid loss. Persistently
high levels of sodium in the blood can result in swelling, high blood pressure, difficulty in breathing, and
heart failure, and may be fatal.
A high dietary salt intake is an important causal factor in the development of hypertension (high blood
pressure), which currently affects 32 per cent of men and 30 per cent of women in the UK. Hypertension
increases the risk of strain on the heart, enlarges the heart muscle, prevents an adequate blood (and
therefore oxygen) supply from reaching the heart, and may lead to heart failure, angina or heart
attack.
¾
Sodium deficiency
This is rare because our dietary intake is so high, but levels of sodium in the body can become too low as a
result of prolonged illness. Sodium levels can also become low due to dehydration or excessive or
persistent sweating, which may occur during very hot weather or affect marathon runners, athletes in
triathlons, or people with certain forms of kidney disease, such as acute kidney failure.
Symptoms of a deficiency of sodium include headache, nausea and vomiting, muscle cramps, drowsiness,
fainting, fatigue and possibly coma.
5 LESSON 6/ 9‐11‐12/ TEACHING MATERIAL: TEXT, THE FOOD GROUPS PART 2 READING COMPREHENSION
A. Check whether the following statements are True or False according to the text. Provide
the correct answer for the False statements.
1. Plant sources contain the same nutritional value as animal sources. T/F?
2. The most important source of protein is animal protein. T/F?
3. We need to receive protein daily. T/F?
4. It is not recommended to eat fruits with their skin on. T/F?
5. Heart problems and high blood pressure may be enhanced by high salt intake. T/F?
6. Low fat yogurt is low in calories. T/F?
7. Fruit yogurt is sugar free. T/F?
8. Calcium is a protein. T/F?
9. Low fat milk means low calcium milk. T/F?
10. Low fat milk is particularly suitable for children. T/F?
11. Excessive salt consumption can bring about hypertension. T/F?
12. Sodium deficiency is a very frequent phenomenon. T/F?
13. Excessive sweating can cause salt levels to drop. T/F?
14. Sodium deficiency can be a result of certain diseases. T/F?
B. Skim the text and answer the following questions.
1. What is the recommended minimum intake of fruit and vegetables?
2. In what form can more health benefits be gained from fruit and vegetables?
3. What do the differing colours in some fruits suggest?
4. What is the function of phytonutrients?
5. What are the super foods?
6. Which vitamins found in fruits and vegetables are the most vulnerable?
7. What is recommended instead of boiling and why?
8. Why are vegetables and fruit suggested for weight-control?
9. How are proteins composed?
10. Why is protein important?
11. What is the problem with red meat?
12. Is there an alternative solution to high red meat consumption?
13. What should vegetarians do in order to receive the required amount of protein?
14. Who should prefer alternative forms of milk?
15. How is milk categorized?
16. It is recommended that full fat cheese is not eaten in large quantities daily. Why?
17. What is the role of calcium?
18. How can calcium be stored in the organism?
6 LESSON 6/ 9‐11‐12/ TEACHING MATERIAL: TEXT, THE FOOD GROUPS PART 2 19. When the highest level of our bone mass is reached?
20. What are the possible effects of poor dietary calcium intake before the age of 20?
21. What is the recommended daily calcium intake for children?
22. Why is sodium important?
23. What is the recommended sodium intake for adults daily?
24. What are the effects of high salt concentration in the body?
25. What are some symptoms of sodium deficiency?
7 LESSON 6/ 9‐11‐12/ TEACHING MATERIAL: TEXT, THE FOOD GROUPS PART 2 VOCABULARY –THE FOOD GROUPS
TEXTS: FRUIT&VEGETABLES-SALT
Adequate(adj):
enough
suitable;
sufficient;
expend (v): consume; spend; use up
good
ageing (n): the process of growing older
associate (+ with )(v): relate or connect two
or more things in some way.
Failure (medical) (n): termination of the ability
of an item to perform its required function,
breakdown.
fortify(v) :to increase the effectiveness of, as by
additional ingredients; strengthen
Brittle (adj): easily breakable
Handful(n): small quantity; amount held in
hand
Causal (adj) : of, relating to or being a cause of
something
heap (n) : a great number or large amount of
something
circulation (n) :The movement of the blood in
the blood-vascular system
Immerse(v): To put under the surface of a
liquid.
clot (n): A solidified mass of blood-θρόμβος
incorporate (v) include as a part or ingredient;
mix, blend
convenience (n) :anything that makes for an
easier life
cramp (n):painful contraction of a muscle
Defend (v) :To ward off attacks from; to fight
to protect; to guard.
dehydration (n): The act or process of freeing
from water; also, the condition of a body from
which the water has been removed.
interchangeable (adj): something that may be
swapped at will
Knock-on-effect(n): something (such as a
process, action, or event) that causes other
things to happen-πολλαπλασιαστικό αποτέλεσμα
Leached(adj): leach (v): of a chemical, a
metal, etc.: to be removed from a substance by a
liquid passing through the substance- διύλιση
density (n): The mass of a substance per unit
volume.
Moderate (adj): not excessive
derive from (v): originate (from)
Nausea (n) sea-sickness; feeling of physical
unwellness, usually with the desire to vomit
diverse (adj): consisting of many different
elements; various
Obtain (v): to get hold of, acquire
drowsiness(n): state of being heavy with
sleepiness; lethargic; dozy
due to : because of
Edible(adj): that can be eaten without harm;
suitable for consumption
enlarge (v): make larger
exclude (v): leave out; not to include
occasionally (adv): from time to time; not
regularly
occur (v): happen
Packed with (adj): full of something
pattern (n): A series of steps, repeated;
repeated action; a habitual action
peak (n): the highest degree or maximum.
8 LESSON 6/ 9‐11‐12/ TEACHING MATERIAL: TEXT, THE FOOD GROUPS PART 2 persistent (adj): continuing beyond the usual,
expected, or normal time : not stopping or going
away
plain (adj) (food): Having only few ingredients,
or no additional ingredients or seasonings; not
elaborate, without toppings or extras.
prolong (v): To lengthen in time; to extend the
duration of; to draw out; to continue
tolerate(v) :to experience (something harmful
or unpleasant) without being harmed
Version (food) (n): a specific form or variation
of something
vulnerable (adj): exposed to attack; easy to
be harmed or hurt
vomit(v): to regurgitate the contents of a
stomach
Quarter (n): one of four equal parts (1/4)
Range(n): the limit of capability
recapture (v) :act of capturing again
regardless (adv)+of :without attention to
rare (adj): Very uncommon; scarce
rely on (v) : depend on; count on
retain (v): To keep in possession or use.
rinse (v): to wash something quickly using
water and no soap
roughly(adv) : approximately
Segment (n) :Any of the parts or sections into
which something can be divided.
short-term (adj): In a short period of time, in
the near future.
stock(n): liquid in which meat, fish, or
vegetables have been simmered that is used as a
basis for soup, gravy, or sauce
stroke(n): loss of brain function due to loss of
blood flow to the brain
substitute (n) : To use in place of something
else, with the same function.
subunit (n): 1) (biochemistry) A protein subunit
2) Any subdivision of a larger unit
Sufficient (adj): having or providing as much
as is needed: enough
FOOD WORDS
anchovy-ies(n) : kind of small fish
blueberry-ies (n)=βατόμουρο
date (n): Edible fruit of the date palm tree
(Phœnix dactylifera, L.)figs (n): The fruit of the fig, pear-shaped and
containing many small seeds.
fromage-frais: raw /fresh cheese
gravy-ies(n): a thick sauce made from the fat
or juices that come out from meat or vegetables
as they are being cooked.
herring(n) : A type of small, oily fish of the
genus Clupea, often used as food.-ρεγγα
mushy (adj): χυλώδης
pulped (adj) soft, moist mass
side (n): a small amount of food that is ordered
in addition to the main meal — often + of
slice(n): a thin piece of food that is cut from
something larger i.e from bread, a pie etc
smoothy-ies(n) :a thick, cold drink that is
made of fruit mixed with milk, yogurt, or juice
stew (v) :To cook (food) by slowly boiling or
simmering.
sustain(v): to keep in existence; maintain
stilton (n): kind of cheese
swell (v): to become larger than normal
stir-fry(adj): to fry something quickly in hot oil
9 LESSON 6/ 9‐11‐12/ TEACHING MATERIAL: TEXT, THE FOOD GROUPS PART 2 topping(n) : Any food item added on top of
another, such as sprinkles on ice cream or
pepperoni on pizza.
trout(n): kind of fish-πέστροφα
watercress(n): vegetable used in salads and
as a garnish.-νεροκάρδαμο
LDL cholesterol: LDL: low –density lipoprotein
Describes bad cholesterol
*Substances mixed in small quantities with another
product to modify its chemical or physical state.
Additives are used to make food look visually more
attractive, in the case of colouring agents, as well as to
preserve and extend the life of the product
Special Words
amino-acid(n): αμυνοξέα
Calcium(n):ασβέστιο
sodium (n):νάτριο
additive(n):
substance*
substance
altering
another
enhancer(n):substance used to increase or
improve the taste or quality of food
flavonoids(n)
(chemistry):Any
of
many
compounds that are plant metabolites, being
formally derived from flavone; they have
antioxidant properties. φλαβονοειδή
folate(n) : a salt derived from folic acid.
free radicals(n) (chemistry) (physics) :any
molecule, ion or atom that has one or more
unpaired electrons-ελεύθερες ρίζες
lactose(n): disaccharide sugar of milk and dairy
products
lycopene (n): A red carotenoid pigment found
in tomatoes, other red vegetables, and in animal
tissue; there is some evidence that it may lower
the risk of prostate cancer.-λυκοπένιο
preservative (n) : A chemical added to
foodstuffs to prevent oxidation, fermentation or
other deterioration, usually by inhibiting the
growth of bacteria.
Medical conditions
angina(n) :an (inflammatory) infection of the
throat=κυνάνχη
ischemic (adj): (pathology) Characteristic of, or
accompanied by ischemia—local anaemia due to
mechanical obstruction of the blood supply.
10 LESSON 6/ 9‐11‐12/ TEACHING MATERIAL: TEXT, THE FOOD GROUPS PART 2 PRACTICE TEXTS: FRUIT&VEGS‐SALT A. How much is a portion? Fill in the missing words from the list below. a. serving b. piece
i. count
c. contain
d. tin
e. tablespoon f. pulses g. smoothie h. handful
j. quantity k. segments l. stewed m. side
n. portion o. slice
•
One 1 ………….. of medium‐sized fruit, such as an apple, peach, banana or orange. •
One 2 ……………of fruit, such as melon, mango or pineapple. •
One 3 ……………. of grapes or two handfuls of cherries or berry fruits. •
One heaped 4 ………………. of dried fruit. •
One small glass (150ml) of unsweetened 100 per cent fruit or vegetable juice. Juice counts as a maximum of one 5 …………… regardless of how much you drink. •
A 6 ……………. containing all of the edible pulped fruit and/or vegetable may count as more than one portion but this depends on how it's made. Smoothies 7 ……………. count as up to a maximum of two portions per day. •
A small 8 ……………….. (roughly 200g) of fruit •
3 tablespoons of fruit salad or 9 …………….. fruit. •
One portion of canned fruit is roughly the same 10 ……………of fruit that you would eat for a fresh portion, such as two pear or peach halves, six apricot halves or eight 11 ………….. of tinned grapefruit. •
A 12 ………………. salad. •
A 13 ……………… (roughly 80g) of vegetables, such as frozen or mushy peas, boiled carrots or stir‐
fried broccoli. •
Beans and 14 ………………. count as one of your five a day portions but only count as one portion a day, no matter how many you eat. •
Cooked dishes that 15 ……………….. significant amounts of vegetables may also count. Here's a typical plan to ensure an intake of five portions a day: •
Glass of fresh orange juice or smoothie for breakfast = one portion. •
Small pack of dried apricots for mid‐morning snack = one portion. •
Side salad with lunch = one portion. •
Sugar snap peas and broccoli, served with main meal = one portion. •
Strawberries as dessert = one portion. 11 LESSON 6/ 9‐11‐12/ TEACHING MATERIAL: TEXT, THE FOOD GROUPS PART 2 B. Protein and weight management In the following short text the paragraphs are jumbled. Put them in the right order. A. Protein‐rich foods tend to make people feel fuller than foods rich in carbohydrates or fat. This can have a knock‐on effect on appetite, minimizing feelings of hunger, and helping to reduce overall energy intake. B. To control your weight it's important to find an eating pattern that suits your lifestyle and that you can sustain over a long period. C. High‐protein diets are sometimes popular with people wanting to lose weight, and there have been many studies looking at the effect of such diets on weight loss. D. Diets rich in protein at the expense of carbohydrates, for example, have been associated with slightly greater losses of weight in the short term compared with the recommended high‐carbohydrate, low‐fat eating plans. But after one year, studies have found there is no difference in weight loss between the two diets. E. Regardless of the composition of the diet, weight loss will only occur if you expend more energy through activity than your body produces from food. C. Salt facts a. preservative b. quarters c. occurs d. processed e. flavour f. provide g. additives h. variety i. products •
More than 90 per cent of sodium 1……………… as salt. •
More than three 2 …………….. of salt intake is derived from 3……………… foods, just under 15 per cent from natural sources, about 10 per cent is added during cooking or when eating, and 1 per cent comes from tap water. •
Cereal products including breakfast cereals, bread, cakes and biscuits 5………….. about a third of the salt in our diet. •
Meat and meat 6………………. (such as ham) provide just over a quarter of the salt in our diet. •
In addition to sodium chloride, there is a wide 7………………. of other forms of sodium in our diet, many of which are used as 8………………. in food processing, usually to add flavour, texture or as a 9………………... For example, monosodium glutamate is commonly used as a 10………………… enhancer. D. Reducing salt intake In the following paragraphs join the sentences and put the verbs in the correct form. In the slashes there may me more than one words missing. /study ………. (publish) / scientific journal Hypertension/2003…………… (estimate)/ reduction /salt intake to 6g/day………….. (lead ) / a 13 per cent reduction/ stroke and/ 10 per cent reduction in ischaemic heart disease. 12 LESSON 6/ 9‐11‐12/ TEACHING MATERIAL: TEXT, THE FOOD GROUPS PART 2 People /…………….(experience) heart problems /have high blood pressure/………… (follow)/ low‐salt diet / ………….(take) advice/ health care professional. …………..(reduce) sodium ………………. (prove)………….. (be) one/ best ways/ ………….. (lower) high blood pressure, especially / combination / broader dietary changes. How to reduce sodium intake Convenience foods, ready meals/ canned foods, /as eating out frequently, all ………. (contribute)/ a higher sodium intake, / read labels ………….. (careful)/ compare foods / choose/ those lower / salt. Some labels ………. (provide) / the salt and the sodium content within the product. / can be confusing, as the two……….. (be) (not) interchangeable ‐ 1g /salt …………… (contain) 0.4g sodium (remember salt …………… (make up) of sodium AND chloride). If you're checking labels, here's a guide based on 100g/ml of product: •
A lot of salt = 1.25g salt (or 0.5g sodium) ‐ would be labeled as red on a traffic light labeling system •
A little salt = 0.25g salt (0.1g sodium) ‐ would be labeled as green on a traffic light labeling system •
Anything in‐between these figures indicates a moderate amount of salt E. More tips on how to reduce salt intake. Fill in the gaps with an appropriate verb from the list below. Some may be used twice. choose, remove , buy, use, avoid , rinse •
……………..fresh or dried herbs and spices to flavour vegetables •
……………..adding salt to your food when eating •
……………..soy sauce sparingly: one teaspoon contains about 0.36gof sodium (equivalent to 0.9g salt) •
……………..fresh or frozen vegetables, or those canned without salt •
……………..canned foods, such as beans, to ……………excess salt •
……………..breakfast cereals that are lower in sodium •
……………. low or reduced sodium versions, or those with no salt added 13 LESSON 6/ 9‐11‐12/ TEACHING MATERIAL: TEXT, THE FOOD GROUPS PART 2 WORD COMPOUNDS: match the following words/phrases to make meaningful expressions. 1. 1.the composition of a. vitamins 2.high‐blood b. calcium intake 3. vital c. grapes 4. lactose d. fruit 5. adequate e. eaters 6. flavor f. range 7. the full g. water 8. stewed h. energy 9. meat i. pressure 10. prolonged j. pattern 11. a combination of k. concentration 12. expand l. effect 13. eating m. vital 14. immerse in n. versions 15. pulped o. intolerance 16. diet p. diet 17. a handful of q. enhancer 18. high r. water 19. detrimental s. fruits 20. excessive t. illness 14 LESSON 6/ 9‐11‐12/ TEACHING MATERIAL: TEXT, THE FOOD GROUPS PART 2 2. 1.plant‐based a. disease 2.high‐ b. process 3.a side c. contraction 4.ageing d. substitute 5.unsweetened e. salt 6.water f. essential nutrients 7.a heaped g. foods 8.fluid h. soluble 9.calcium i. structure 10.a knock‐on‐ j. table spoon 11.calcium k. effect 12.powerful l. antioxidants 13.added m. fortified 14.cardiovascular n. salad 15.convenience o. content 16.an alternative p. free 17.muscle q. source 18.a diverse package of r. carbohydrate 19.bone s. yogurt 20.fat t. loss 15