Healthy Diet Worksheet

Draw lines to show why we need each nutrient and a good source of each one.

Nutrient Why we need it Good source

carbohydrate 1 for strong bones 6 butter 4
fibre 2 as a fuel 1 potatoes 1
protein vitamin C for skin and fruits
3 vitamin D for taking up 5
Calcium 5
fats and oils 4 for storing energy 4 wholegrain cereals 2
vitamins 5 stops a person becoming drinks
7
dehydrated 7
calcium 6 for growth and repair 3 milk 6
Water keeps the large intestine meat and fish
7 3
working well 2

The table below lists some common foods. Tick the nutrient columns to show the nutrients
that each food contains a lot of.

Food Carbohydrate Protein Fat Fibre Vitamins Minerals

bread
cereals
cheese
chips
eggs
fish
fizzy drinks
fruit
meat
milk
pasta
rice
vegetables
 Food Tests
1. Complete the table:

Reagent
Positive colour
Nutrient
change
Name Colour

Starch Yellow-orange
Iodine Solution blue-black

Purple
Protein Biuret Solution Blue
 7Ia-6 Energy and you 1

Name Class Date

1 Look at the food labels below, then fill in the table.

Type of food Energy value in 100 g Energy value in one

(kJ per 100 g) serving (kJ per serving)
cereal 1440 kJ 518

jam 1052
158

yoghurt 196 235

chicken 449 437

bread 956 330

butter 243
3046
Butter
2 Which food gives the most energy per 100 g?
Cereal
3 Which food gives the most energy per serving?

4 a How much energy would you get if you had a slice of bread and butter with jam on it?
Show your working. 731 kJ

b How much energy would you get if you ate a chicken sandwich made with two slices of
chicken?
Show your working. 1097 kJ

I can…
● understand food labels
● work out how much energy different meals contain.

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 7Ia-7 Energy and you 2

Look at the six food labels.

1 How many joules are there in a kilojoule? 1000

2 Explain why we need stored energy in our bodies. We need stored energy in our body for insulation,
protection of organs and to have fats.
3 a Draw a table like the one below. Fill in the table using information from the labels above.

Type of food Energy value in 100 g (kJ Energy value in one

per 100 g) serving (kJ per serving)

b Which food supplies the most energy per 100 g? Butter

4 a Which food supplies the most energy per serving? Breakfast Cereal

b Why is this a different food to the one with the most energy per 100 g? Because there is a different
portion so the amount of
5 Collect four labels of your own and complete a similar table. nutrients are different.

6 Did you find any labels that did not have energy values on them? If so, what were they?

I can…
● use food labels to compare the energy in different foods.

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 8 Aa-1
Nutrients

Name Class Date

1 What does the word ‘diet’ mean? Tick () the best answer.

 trying to loose mass  an insect repellent  what you eat  a type of nutrient
2 Our food contains energy. State one thing we need energy for.
We need energy for protection of organs.

3 The label below is from a food packet.

a Name two nutrients not shown in the nutrition information section of the label.
Minerals and vitamins.
b Circle the names of two carbohydrates on the ingredients list.
Wheat flour and modified starch

c Underline the names of two fats on the ingredients list.

milk fats and vegetable oil

d How much protein is in 100 g of the food?

6g

e How much fat would be in two servings of the food?

28g

f Which of these has the greatest mass for this food? Tick () one.
 100 g  1 serving  5 g of protein
g Which substance in the nutrition information part of the label is not a nutrient? Draw a box
around it. Fibre
h What is this substance needed for?
This substance is needed to prevent constipation and allow food through the digestive system organs.

4 Which nutrient is tested for using iodine solution? Tick () one.
 protein  starch  sugar  fibre  fat
I can…
● recall the nutrients we need in our diets
● interpret nutrition information labels
● recall the tests used to detect some nutrients.

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 8 Aa-8
Nutrition labels

Name Class Date

1 In which sentence is the word ‘diet’ used in a scientific way. Tick () one.

 Miriam decided to go on a diet and lose some weight.

 Julie has a lot of starch in her diet.
 Jack does not want to eat a diet.
2 What is food used for inside your body? Tick () three.
 giving you energy  making you feel sick  keeping you healthy
 having nice flavours  growing and repairing  making you cold
3 Look at the food label below, which is not complete.

1600 kJ

rotein 3g

arbohydrates 20g
ats 7g

3g

a What are the three main categories that the label is divided up into? Circle them.
b Suggest one reason why your body needs energy.
Our body needs energy for gorwth and repair.

c Complete the names of the nutrients on the label.

d Complete the missing values on the label.
e Name one substance on the label that is not a nutrient.
Fibre

f Name one nutrient not shown on the label.

Minerals

4 a Suggest why the words above the table are there.

To persuade the reader to buy the food.
b Draw a box around one fact above the label.
c Underline one opinion above the label.

I can…
● recall the nutrients we need in our diets
● interpret nutrition information labels.

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 8 Ab-1
Uses of nutrients

Name Class Date

1 Draw lines to show why we need each nutrient and a good source of each one.

Nutrient Why we need it Good source

1 carbohydrate 5 for strong bones 3 butter
2 protein
1 as a fuel 4 fruits
3 fat 4 to help hold tissues together 1potatoes
4 vitamin C 3 for storing energy 5 milk

5 calcium 2for growth and repair 2 meat

2 a Julie is in her twenties. In one 24 Activity Energy required

hour period, she sleeps for 7 hours, (kJ/h)
1260 spends 8 hours working at a desk,
2800 2 hours watching TV, 2 hours Sleeping 180
500 cooking, 3 hours walking and 2 Watching TV or reading 250
800 hours reading. Use the information
1410 Working at a desk 350
in the table to calculate how much
500 Cooking 400
energy she needs in total.
Total energy = 7270 kJ Walking slowly 470

b Julie’s twin brother does exactly the same as Julie. How much energy will he need?
Tick () one.

 the same amount  more energy  less energy

c Explain your reasoning for part b. her brother will need more because even though they are the
same age, he is a male so he needs more energy because he has more muscles because of his
hormones.
d Julie’s mum also does exactly the same as Julie. How much energy will she need?
Tick () one.
 the same amount  more energy  less energy
e Explain your reasoning for part d. Julie's mom will need less energy because even though they

do the same thing Julie is younger than her mother so she will need more energy as she is in her twenties
and her mother in her thirties
f Julie’s mum ate a lot of crisps. In the 24 hours she consumed double the amount of energy
that she needed. What would happen to Julie’s mum if she continued to eat like this?

If Julie's mom continue to do this she will gain mass and become obese.
g Explain why this would happen.
She will become obese because the excessive amount of energy in her body will be stored in as

fats making her to gain mass.

I can…
● recall good sources of different nutrients
● describe what each nutrient does in the body
● calculate energy requirements
● describe how factors change our energy requirements.

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 8 Ab-4
Take away

Name Class Date

1 Answer the questions about this burger meal. Values are Big Medium Medium
Use the words in the box to help you. per serving Burger chips cola
carbohydrate energy fat Energy 2200 kJ 1400 kJ 700 kJ
growth and repair health Protein 26 g 3g –
minerals protein sugar
Carbohydrate 44 g 42 g 42 g
What three things do we need food for? (incl. sugars) (9 g) – (42 g)
Fat 24 g 16 g –
growth and repair, energy and keep warm.
Fibre 1.6 g 5g –
Vitamin A 188 mg – –
Vitamin D – – –
Calcium 250 mg 20 mg –
Iron 4 mg 1 mg –
2 Name one nutrient found in each of part of the burger meal and say why the body needs it.
a Bread roll
Type of nutrient: Carbohydrates
Why the body needs it: because carbohydrates is the main source of energy to our body so it is
necessary for us to function well.
b Beef
Type of nutrient: Protein
Why the body needs it: because protein is responsible for growth and repair by making new cells.
c Tomato
Type of nutrient: Vitamin C
Why the body needs it: to have a healthy immune system and to keep tissues intact.
3 a The fries are cooked in oil. What type of nutrient is oil? Fats
b What does the body use oil for? Insulation, protection of organs, absorption of vitamins and sotring
energy.
4 a Cola is mainly water. What carbohydrate is dissolved in this water? Sugar
b Suggest why this substance may be bad for you if you have too much of it.
Because it can cause a tooth decay.

5 a If you only ate this meal, do you think you would get enough vitamins? No

b Explain your answer. because other vitamins such as vitamin c is not included which is needed ofr a
healthy immune system.
6 11–14 year-old boys need about 10 700 kJ per day. Girls of the same age need about 9500 kJ.
a How many whole burger meals would a boy need to get all the energy for a day? 2
b Should girls eat more than one burger meal in a day? Explain your reasoning.
No because eating more than one meal a day will not allow the body to absorb or digest all the
\
nutrients needed for the body to function well and also they won't get correct amounts of nutrients.

I can…
● recall good sources of different nutrients
● describe what each nutrient does in the body
● describe some factors that determine how much energy we need from food.

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 8Ac-1 Balanced diets

1 a Draw lines from the

different foods to the
correct location on the
‘Eatwell plate’.
b What sort of diet does
the ‘Eatwell plate’ help
people to plan?
A balanced diet

2 a Three different groups of people are taking part in a food study. Each group is given a
different set of foods and they can only eat those foods for a whole month. Which group
(A, B or C) do you think is least likely to become ill? Circle one.

A – eggs B – pasta C – cola

burger chicken potatoes
white bread milk white bread
butter apples low-fat spread
courgettes

b Explain why you have chosen this group.

because this group is is lacking all nutrients but only focusing on unhealthy fats and starch which won't

give the body all the nutrients needed neither with correct amounts or even correct types so the body
won't be able to digest and absorb the nutrients needed and substances so there won't be a balanced
diet causing malnutrition.

c Give the letter of one group and state a nutrient that is missing. A
d The reference intake for protein for adult women is 46 g. How often? Tick () one.
per hour per meal per day per week per year
3 Draw lines to match the different types of malnutrition with their symptoms and causes.

Malnutrition Symptoms Cause

4 5
1night blindness bleeding gums lack of food

obesity 5 very thin 2 too much food

2

3 rickets 3 poorly formed bones 4 lack of vitamin C

4 scurvy 1 poor eyesight in dim light 3 lack of calcium

5 starvation 2 very overweight 1 lack of vitamin A

4 Describe one effect that obesity has on health.

Breathing difficulitites.

I can…
● describe the benefits of a healthy diet
● explain how different types of malnutrition are caused and describe their effects.

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 8 Ac-4
Traffic lights

A lot of food comes with a set of ‘traffic lights’ on it, which are designed to help people choose
healthier foods.

2.8 0.4 18 0.8

The ‘traffic lights’ show nutrients that can cause problems if you have too much. Red means that
the food is ‘high’ in a certain nutrient, orange means ‘medium’ and ‘green’ means low. The more
‘green’ there is on the traffic light label, the better. Each percentage shows the proportion of your
daily needs that a serving of the food contains. The amount of a nutrient that scientists think you
need in a day is called a ‘reference intake’ (or RI).
1 Look at the ‘traffic light’ label above. It is from a breakfast cereal.
a What percentage of your daily energy need is supplied by 25 g of the cereal? 6%
b How much sugar is in 100 g of the cereal? 20%
c Calculate the reference intake for sugars in a day.

The table shows the values per Per 100 g Fat Saturates Sugar Salt
100 g used to label a food as high,
medium or low for each nutrient. High > 20 g >5g > 15 g > 1.5 g

Med 3–20 g 1.5–5 g 5–15 g 0.3–1.5 g

Low <3g < 1.5 g <5g < 0.3 g

2 Use the values in the table to colour in the label at the top of the page.
3 Colour in the labels on the right, taking care to check how large the servings are.

I can…
● interpret reference intake information.

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 8Ac-5 Balanced meals

This pie chart has been designed to help people eat a

balanced diet.
1 a What is meant by a ‘balanced diet’?
A balanced diet is eating a variety of food containing different

nutrients with the correct amount to stay healthy and have

a good health of body

b Why is a balanced diet important? Use the word

‘malnutrition’ in your answer.
A balanced diet is important for the body to function well

and not to be malnutrition.

2 Here are three meals served in a restaurant.

a Circle the meal that is the most balanced.

b Suggest what a person who has eaten one of the other meals might have for pudding, to
make the meal more balanced.

3 a Tick () the boxes in the middle two columns of the table to show some problems caused
by a poor diet. One has been done for you.
b Fill in the last column of the table.

Problem Too much of Too little of How the problem can be prevented
something something
obesity Have a balanced diet and stop consumption of
unhealthy food.
starvation  Eat enough food with a variety of nutrients.

scurvy Eat food that is rich with vitamin C

rickets Eat food containing calcium and vitamin D

I can…
● describe how to eat a balanced diet
● describe the benefits of a balanced diet
● explain how different types of malnutrition are caused.

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 8Ab Quick Check

Name Class Date

Fill in the gaps in these sentences using words from the box. You do not need to use all of the
words and you can use words more than once.

1 What we eat is called our diet . Our food contains nutrients .

and other food substances that we need, such as water and fibre .

2 Starch is a type of carbohydrate that is found in bread, pasta .

and potatoes. are carbohydrates found in sweet things.

3 Fats are found in foods such as milk, cheese and butter . Liquid fats are called
oils .

4 Protein are found in foods such as meat, fish, milk, eggs

and nuts .

5 Vitamins and minerals are needed for health, and are often found in
firuts . and vegetables.

6 Oranges contain a lot of vitamin C . A very good source of calcium is

milk .

7 We need carbohydrates for energy . Carbohydrates act as the main

fuel for our bodies.

8 The amount of energy in a food is measured in kilojoules . More

active people need more carbohydrates than less active people. Generally, older
people need to eat foods containing less energy than teenagers.

9 If someone gets more energy from foods than they need, they may become
overweight . This is because the body turns unused carbohydrates
into fats .

10 Fats (which are a type of li[ids ) can also be used for energy .

Fats are also used to help keep us warm .

11 Proteins are needed for growth and repair .

active butter carbohydrate diet energy fats fibre fruits

fuel growth kilojoules kilograms lazy less lipid milk
minerals newtons nutrients nuts oils overweight pasta
proteins repair sugars underweight vitamin C warm water

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 f

Enzymes are needed to speed up chemical reactions taking place for digestion.
 mouth gullet

small intestine
stomach

ectum
large intestine
 8Ac Quick Check

Name Class Date

Write a sentence or two to explain what the word means.

1 kwashiorkor

Kwashiorkor is a deficiency disease that is caused by lack of protein in a diet and its symptoms are

pot belly.

2 scurvy

Scurvy is a deficiency disease that is caused by lack of vitamin c and its symptoms are having soft tissues

such as the gums bleeding.

3 obesity

Obesity is when someone has the energy intake more than the output and the excessive amount of energy
is stored as fats in the body and this is causes by excessive amount of energy, genetic history or unhealthy
food consumptions and it can cause breathing difficulties, having type two of diabetes or a heart stroke.

4 rickets

Is a deficiency disease caused by lack of vitamin D and calcium and its symptoms are bones frowing weak
and being bent.

5 anaemia

is a deficiency disease that is caused by lack of iron and its symptoms is having pale skin and lips.

6 starvation
Starvation is lack of all nutirients in a diet.

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 8Ad Quick Check

Name Class Date

In your group, label the diagram below to explain what happens in the digestive system. If there
are some words at the bottom of the sheet, you can use these to help you.

Mouth

Oesophagus

Stomach

Large intestine
small intestine

rectum
anus

Food is mixed oesophagus Enzymes This is where Water is Acid (pH 1–2)
with saliva. break up large faeces are removed. is mixed with
molecules. egested. the food.

stomach anus large intestine small intestine rectum Faeces are

stored here.

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 8 Ad-1
Digestion

Name Class Date

1 Draw lines to match the beginning of each sentence with its end.
The breakdown of food into smaller
absorbed.
soluble substances is called digestion

Large molecules such as starch and fats

bacteria.
are broken down into smaller ones by enzymes

Large molecules need to be broken down

digestion.
so that they can be absorbed

Food is pushed thought the gut by the

egested.
contraction of muscles

The food is churned up and mixed with

enzymes.
acid in the stomach

Food that cannot be digested has water

large intestine.
removed in the large intestine

After food is broken down it is taken into

oesophagus.
the body in the small intestine

Foods we cannot digest can be digested

small intestine.
by organisms called bacteria

When undigested food is pushed out

stomach.
through the anus it is said to be egested

The tube that carries food into the

muscles.
stomach is called the oesopahgus

2 The drawing shows a model for a large molecule. In the space to the right of the arrow, draw
what the molecule might look like after digestion with enzymes.

I can…
● recall the parts of the digestive system and their functions
● explain why enzymes are useful for digestion.

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 8 Ad-7
Human digestion

Name Class Date

1 Fibre cannot be digested. Write the names of the organs listed in the box in the order that a
piece of fibre would go through them.

anus gullet large intestine mouth rectum small intestine stomach

i Mouth v Large intestine

Gullet rectum
ii vi
Stomach Anus
iii vii
Small Intestine
iv
2 Complete the sentences by crossing out the wrong words in the brackets.

Digestion starts in the (stomach/mouth/small intestine). During digestion, digestive

(juices/creams/lotions) are added to the food and these contain (endives/starch/enzymes)
that break down the food into (smaller/insoluble/larger) pieces.

3 Explain why we need to digest food.

We need to digest food because food is large and insoluble so digestion breaks down these large insoluble

molecules into small soluble ones so they can be absorbed into the blood.

4 a Describe one way in which bacteria in your intestines are helpful.

Bacteria can digest food that your body cannot digest.

b Describe one way in which these bacteria are unhelpful.

Bacteria can cause illnesses.

5 For each of the organs below, use full sentences to give one example of how it helps with
digestion:
a Mouth: In the mouth chemical digestion occurs by the tongue mixing the saliva produced from the
salivary glands which contains enzymes to speed up the reaction and break down the food from
large and insoluble molecules to smaller ones while meachanical digestion occurs by the teeth
crushing down the food by movement.
b Small intestine: In the small intestine digestion ends and that is where most digestion occurs and when
the food is soluble and small enough is absorbed into the blood for the body to function
well.

I can…
● recall the parts of the digestive system and their functions
● explain why enzymes and bacteria are useful for digestion.

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 8 Ae-1
Absorption

1 The diagram shows a model of the small

intestine.
a In the model, what does the inside of the
Visking tubing represent?
The digested food particles

b What does the water outside the tubing

represent?

The blood
c Tick () the boxes in the table below to
show what substances will be found inside
and outside the tubing at different times.

Substance inside tubing at inside tubing outside tubing outside tubing

the start after 30 mins at start after 30 mins
enzymes
starch
sugars
water

2 How is the small intestine adapted to its function? Tick () two.
 absorbs food  small surface area  large surface area
 contains cells  wall is only one-cell thick  very short and narrow
 hard and rigid
3 In what part of the blood is digested food transported? Tick () one.
 red blood cells  digestive juice  plasma  platelets  white blood cells
4 The diagram shows different molecules either side of a membrane. Complete the right-hand
drawing to show where the molecules will be after an hour.

I can…
● explain how diffusion allows the absorption of soluble nutrients by the small intestine
● explain how the small intestine is adapted to its function.

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 8 Ae-4
The small intestine

Name Class Date

1 The drawing shows a model of
the small intestine that can be
used to help us think about what
happens inside it. The small
intestine is where food
molecules are taken into the
body. The circles represent food
molecules.

a What word describes digested food being taken into the body by the small intestine?
Tick () one.
 absorption  digestion  egestion  enzymatic degradation  ingestion
b Some of these food molecules will go into the blood from the small intestine. On the drawing
above, draw squares around the molecules that will go into the blood.
c Explain why you have selected those molecules.
because these molecules are small and soluble and they are the only ones that will pass through the
small intestine.

d What is the spreading out and movement of molecules from place to place called?
Tick () one.
 abrasion  diffusion  dilution  peristalsis  indigestion
e In what part of the blood is digested food transported. Tick () one.

 red blood cell  digestive juice  plasma  platelets  white blood cells
2 a Why do cells respire?
Cells respire to release energy for the body to use.

b What food molecule do all cells use for respiration? Tick () one.
 starch  protein  vitamin C  energy  glucose
3 The small intestine has villi, which are finger-shaped structures that give the organ a greater
surface area. This helps it take in food more quickly.
a Give one other way that the surface area of the small intestine is increased.
Having micro-villi

b In people who misuse alcohol for a long time, the villi can be smaller than usual. Explain a
problem that this can cause.
This can cause malnutrition because not all the nutrients are absorbed by the blood vessles so
malnutrition is occur.

I can…
● explain the absorption of soluble nutrients by the small intestine
● explain how the small intestine is adapted to its function.

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