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WorksheetsRainbow Kitchen
Total questions: 16
Worksheet time: 11mins
What would be the benefits of eating for a wide variety of plant-based foods?
Helps with general health and prevent certain cancers and heart diseases
Improves mood and helps to reduce stress
Helps to keep you slim
Promotes gut health
What is one serve of grains?
(Note: 1 bowl = 250-300 mL)
1 bowl cooked rice
2 slices of bread (full palm size)
1.5 bowl cooked pasta
5 egg-sized potato/sweet potato
What is one serve of fruit?
3 small fruits
1 medium fruit
1/3 large fruit
180 mL pure fruit juice (with pulp)
How many serves of vegetables in this dish?
(絲瓜木耳豆腐肉片湯 - [2碗 熟絲瓜, 1碗 已浸發的木耳] )
4 serves
5 serves
6 serves
3 serves
What phytonutrient(s) contributes to the RED colour in our grains/vegetables/fruits?
Lycopene
Carotenoids
Vitamin C
E102
What phytonutrient(s) contribute to the GREEN colour in our grains/vegetables/fruits?
Chlorophyll
Carotenoids
Indoles
Lutein
What phytonutrient(s) contribute to the PURPLE colour in our grains/vegetables/fruits?
Anthocyanins
Quercetin
Reservatrol
Ellagic acid
Which of the following BROWN foods are rich in soluble fibre?
Oats
Puy lentils
Almonds
Button mushrooms
Which of the following strategies helps you to get a high-fibre commercial wholemeal bread?
By its colour! (Darker = more wholemeal flour)
Look at its nutrition label (at least 6g fibre per 100 g of food)
Look at its ingredient list (first 3 ingredients has wholemeal flour)
Trust the nutrition content claim on its package
Which phytonutrients do white onion, garlic and leek are rich in?
Anthoxanthins
Anthocyanins
Allicin
Quercetin
Which of the following strategies helps you to get more colours in this breakfast?
(Ham & cheese sandwich + milk)
Choose wholemeal chia bread
Stuff in 1 handful of baby spinach/salad greens
Pair it with 0.5 cup of cherry tomatoes
Serve with 1 punnet of blueberries
Which of the following strategies helps you to get more colours in this meal?
(Tuna mornay in spiral pasta)
Add in diced bell peppers (red/ yellow/ green)
Add in corn kernels/ spinach/ green peas
Swap for wholemeal pasta
Mash up some pumpkin into the sauce
How you would modifiy this meal for an elderly person with high blood cholesterol?
(Steamed pork patty with white rice)
Pork patty: Swap cornstarch with oat bran
Cube some pumpkin & mix into the dish
Recommend soaking red/brown rice overnight & mix into the rice
Chop up some rehydrated dried mushrooms & mix into the dish
Which of the following dishes are good for a vegan with iron deficiency anaemia?
Quinoa salad with red kidney beans
Iron-fortified breakfast cereals + calcium-fortified soy milk + nuts/seeds
Stir-fried wooden fungus with firm tofu
Cauliflower white sauce with pasta
How you would modifiy this meal for a teenager like you?
(Tomato scrambled eggs with white rice)
Mix some red/brown rice or quinoa into white rice
Sautee some onion/garlic with fresh tomato
Serve with 1 bowl of poached choy sum/ other Asian greens
It depends on my nutritional requirements
How could you motivate your parents/carers to cook up a rainbow diet for you?
Shop seasonal veg/fruits, and home brand wholegrains
Provide rationale for the benefits of rainbow diet to them
Share some recipes/ suggestions of food swaps to them
Recommend a community dietitian for individualised advice
