Friday 8 April 2016


J's Food & Nutrition Project

Age: From 7 years old


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


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

Additional Information:

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:

NutrientsDaily NeedPurposeHow much to consume daily?
Vitamin A770mcgEye, cell, brain, skin, heart, lung, kidneys, bone, infection resistance, metabolism of fats1.5 carrot/0.25 cup cooked spinach (32g)
Vitamin B1 (Thiamine)1.4mgBrain, heart, converts carbohydrates into energy1.25 cup cooked oats/135g pork
Vitamin B2 (Riboflavin)1.4mgEye, skin, bone, muscle, brain3 cups milk/200g beef
Vitamin B3 (Niacin)18mgGuards against heart diseases, lower cholesterol leves, regulates blood sugar levels, processes fat90g salmon
Vitamin B4 (Choline, Adenine)450mcgHelps brain cells to develop properly4 eggs/600g salmon/6 chicken drumsticks/330g shrimp/705g beef
Vitamin B5 (Pantothenic acid)6mgHormones production, cholestrol, metabolism of carbohydrates, proteins & fats280g shiitake mushrooms/280g cheese/450g trout fish/10 chicken drumsticks/500g beef
Vitamin B6 (Pyridoxine)1.9mgHair roots, fingernail cells, helps form new red blood cells, brain190g salmon/190g tuna/3 bananas/150g sunflower seeds
Vitamin B7 (Biotin)40mcgRegulate high blood glucose levels, metabolism of carbohydrates, proteins & fats1 cup cooked oats/0.25 cup peanuts/0.5 cup almonds
Vitamin B8 (Inositol)300mcgProduction of hair, nailsMeat, egg, wheat germ, brown rice, orange, nuts, leafy vegetables, whole grain bread, soy flour
Vitamin B9 (Folate)600mcgDNA production, cells1 cup cooked mung beans (215g)/200g spinach/350g broccoli/1 cup of cooked lentils (200g)
Vitamin B10 (para amino benzoic acid - PABA)400mcgProtects skin from free radicalsGreen leafy vegetables (Spinach, kale, collard greens), mushrooms, eggs, whole grains, yogurt, wheat germ,
Vitamin B11 (Salicylic acid)-Brain, formation of RNA & DNAGreen leafy vegetables (Spinach, kale, collard greens), oranges, fruits, potatoes, meat, chicken, fish, cheese, eggs
Vitamin B12 (Cobalamin)2.4mcgBrain, nerve cells30g salmon/2 cups milk/2 eggs
Vitamin C85mgTissue repair, production of collagen, white blood cells, antibodies1 orange/2/3 red pepper bell/100g strawberries/50g broccoli/220g spinach/0.75 cup kale (50g)
Vitamin D5mgMaintains proper levels of calcium and phosphorus, bones, teeth, prevents autoimmue disease60g salmon/2.5 cups milk
Vitamin E15mgProtects against heart disease, cancer and age related eye damage, oxidative stress to the body50g sunflower seeds/80g almond
Vitamin K120mcgHelps blood clot, bones0.25 cup cooked spinach (32g)/10g cooked kale/1 cup broccoli (1 stalk)/115g edamame
Calcium1200mgBuilds strong bones, teeth, nerves, heart, muscles, develop heart rhythm & blood clotting4 cups milk/2 cups yogurt
Chromium30mgRegulates blood sugar levels2 cups cooked oats/2 apples/1.5 cup broccoli
Copper2mcgHelps form heart, skeletal, nervous systems, arteries and blood vessels50g dark chocolate/220g shiitake mushrooms/135g kale
Iron18mgMakes red blood cells, maintain a healthy immune system, builds bones, cartilage and other connective tissue, supply oxygen to cells for energy & growth100g dark chocolate/2 cups cooked oats/475g beef/365g cooked beans/365g cooked soy beans
Iodine150mcgRegulates metabolism, helps nervous sytem development3 cups milk/2 cups yogurt/1g dried seaweed/135g cod fish/2.5 baked potatoes with skin
Magnesium400mgBuilds strong bones, teeth, regulates insulin and blood sugar levels, builds and repairs tissue1.5 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)
Manganese2mgBrain and nerve function, form bones and cartilage, protect cells from damage, activates enzymes that help metabolism of proteins, fat and carbohydrates0.25 cup cooked oats/35g hazelnuts/60g walnuts/45g pumpkin seeds/220g spinach/175g fish/1 cup cooked brown rice (195g)
Phosphorus700mgBuilds strong bones, develops blood clotting, kidney function, normal heart rhythm1 cup cooked oats (156g)/270g salmon
Potassium4700mgMaintains fluid and electrolyte balance, aids muscle contractions, energy metabolism, nerve function, lowers blood pressure2.8 cups cooked red beans/1 kg mushrooms/4 baked potatoes/10 bananas/625g spinach/5.5 cups yogurt
Selenium70mcgProper functioning of thyroid gland, protect cells agains free radical1 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)
Zinc11mgAids cell growth, RNA development2 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
7Sunflower seeds

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