Materials:
1. Supermarket brochures, and used paper food packaging for oats
2. 3 A3 paper as poster
3. 1 pair of Scissors
4. 1 Glue-stick
5. 1 Marker pen
6. 1 tray
Directions:
1. Look for the following food from the Supermarket brochures/used paper food packaging:
Mung beans, Red beans, Chocolate, Egg, Milk, Salmon, Apple, Orange, Mushrooms, Sunflower seeds, Carrots, Spinach, Oats
2. Cut them out
3. Glue them to the A3 paper
4. Write the vitamin name and the amount to consume daily
Last week, our Little FECS (7Y1M4D) heard a radio program about food and nutrition. He started asking me how many carrots he would need to eat a day, in order to get the required vitamin A, as mentioned in the radio program, and how much oranges he has to eat in order to get the required amount of vitamin C. I told him that he needs to eat 1.5 carrot and 1 orange a day.
J has been very interested in this project, and he suggested that we make a chart of all the food and nutrition that he needs to eat. So I have been busy researching. Below are my findings which I am sharing with you, in case you would like to do such a project with your child.
I intend to surf the net with him to show him how he can find answers to the below, but as he is still very young (7 years old) and to save time and be more efficient, I have researched a full list myself.
I hope to find time this weekend to do this project with him. Hopefully, this will inspire him to eat healthier.
More pictures will be coming for this post...
Note: A "/" means "or" in the table.
Table A:
| Nutrients | Daily Need | Purpose | How much to consume daily? |
|---|---|---|---|
| Vitamin A | 770mcg | Eye, cell, brain, skin, heart, lung, kidneys, bone, infection resistance, metabolism of fats | 1.5 carrot/0.25 cup cooked spinach (32g) |
| Vitamin B1 (Thiamine) | 1.4mg | Brain, heart, converts carbohydrates into energy | 1.25 cup cooked oats/135g pork |
| Vitamin B2 (Riboflavin) | 1.4mg | Eye, skin, bone, muscle, brain | 3 cups milk/200g beef |
| Vitamin B3 (Niacin) | 18mg | Guards against heart diseases, lower cholesterol leves, regulates blood sugar levels, processes fat | 90g salmon |
| Vitamin B4 (Choline, Adenine) | 450mcg | Helps brain cells to develop properly | 4 eggs/600g salmon/6 chicken drumsticks/330g shrimp/705g beef |
| Vitamin B5 (Pantothenic acid) | 6mg | Hormones production, cholestrol, metabolism of carbohydrates, proteins & fats | 280g shiitake mushrooms/280g cheese/450g trout fish/10 chicken drumsticks/500g beef |
| Vitamin B6 (Pyridoxine) | 1.9mg | Hair roots, fingernail cells, helps form new red blood cells, brain | 190g salmon/190g tuna/3 bananas/150g sunflower seeds |
| Vitamin B7 (Biotin) | 40mcg | Regulate high blood glucose levels, metabolism of carbohydrates, proteins & fats | 1 cup cooked oats/0.25 cup peanuts/0.5 cup almonds |
| Vitamin B8 (Inositol) | 300mcg | Production of hair, nails | Meat, egg, wheat germ, brown rice, orange, nuts, leafy vegetables, whole grain bread, soy flour |
| Vitamin B9 (Folate) | 600mcg | DNA production, cells | 1 cup cooked mung beans (215g)/200g spinach/350g broccoli/1 cup of cooked lentils (200g) |
| Vitamin B10 (para amino benzoic acid - PABA) | 400mcg | Protects skin from free radicals | Green leafy vegetables (Spinach, kale, collard greens), mushrooms, eggs, whole grains, yogurt, wheat germ, |
| Vitamin B11 (Salicylic acid) | - | Brain, formation of RNA & DNA | Green leafy vegetables (Spinach, kale, collard greens), oranges, fruits, potatoes, meat, chicken, fish, cheese, eggs |
| Vitamin B12 (Cobalamin) | 2.4mcg | Brain, nerve cells | 30g salmon/2 cups milk/2 eggs |
| Vitamin C | 85mg | Tissue repair, production of collagen, white blood cells, antibodies | 1 orange/2/3 red pepper bell/100g strawberries/50g broccoli/220g spinach/0.75 cup kale (50g) |
| Vitamin D | 5mg | Maintains proper levels of calcium and phosphorus, bones, teeth, prevents autoimmue disease | 60g salmon/2.5 cups milk |
| Vitamin E | 15mg | Protects against heart disease, cancer and age related eye damage, oxidative stress to the body | 50g sunflower seeds/80g almond |
| Vitamin K | 120mcg | Helps blood clot, bones | 0.25 cup cooked spinach (32g)/10g cooked kale/1 cup broccoli (1 stalk)/115g edamame |
| Calcium | 1200mg | Builds strong bones, teeth, nerves, heart, muscles, develop heart rhythm & blood clotting | 4 cups milk/2 cups yogurt |
| Chromium | 30mg | Regulates blood sugar levels | 2 cups cooked oats/2 apples/1.5 cup broccoli |
| Copper | 2mcg | Helps form heart, skeletal, nervous systems, arteries and blood vessels | 50g dark chocolate/220g shiitake mushrooms/135g kale |
| Iron | 18mg | Makes red blood cells, maintain a healthy immune system, builds bones, cartilage and other connective tissue, supply oxygen to cells for energy & growth | 100g dark chocolate/2 cups cooked oats/475g beef/365g cooked beans/365g cooked soy beans |
| Iodine | 150mcg | Regulates metabolism, helps nervous sytem development | 3 cups milk/2 cups yogurt/1g dried seaweed/135g cod fish/2.5 baked potatoes with skin |
| Magnesium | 400mg | Builds strong bones, teeth, regulates insulin and blood sugar levels, builds and repairs tissue | 1.5 cup cooked oats/0.5 cup pumpkin seeds (72g)/120g chocolate/2 cups almonds (120g)/3 cups cooked quinoa/5 cups cooked brown rice (930g) |
| Manganese | 2mg | Brain and nerve function, form bones and cartilage, protect cells from damage, activates enzymes that help metabolism of proteins, fat and carbohydrates | 0.25 cup cooked oats/35g hazelnuts/60g walnuts/45g pumpkin seeds/220g spinach/175g fish/1 cup cooked brown rice (195g) |
| Phosphorus | 700mg | Builds strong bones, develops blood clotting, kidney function, normal heart rhythm | 1 cup cooked oats (156g)/270g salmon |
| Potassium | 4700mg | Maintains fluid and electrolyte balance, aids muscle contractions, energy metabolism, nerve function, lowers blood pressure | 2.8 cups cooked red beans/1 kg mushrooms/4 baked potatoes/10 bananas/625g spinach/5.5 cups yogurt |
| Selenium | 70mcg | Proper functioning of thyroid gland, protect cells agains free radical | 1 cup oats/55g tuna/135g pork/150g beef/185g chicken/270g mushrooms/3.6g Brazil nuts/90g sunflower seeds/3.7 cup cooked brown rice (625g) |
| Zinc | 11mg | Aids cell growth, RNA development | 2 cups cooked oats/120g beef/150g pumpkin seeds/220g dark chocolate/100g wheat germ |
Looking at the table I have compiled, I deduced that we need a bare minimum of 7 food in order to cover the main vitamin and mineral needs, and they are:
Table B:
| No. | Key Food |
|---|---|
| 1 | Egg |
| 2 | Milk |
| 3 | Mushrooms |
| 4 | Oats |
| 5 | Salmon |
| 6 | Spinach |
| 7 | Sunflower seeds |
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