GCSE WJEC Eduqas Food Prep & Nutrition

What two food groups should be a 1/3 of your daily food intake?

Starchy carbohydrates and Fruits and Vegetables

What are macronutrients?

Nutrients required in large amounts

What are examples of macronutrients?

carbohydrates, proteins, and fats

What are micronutrients?

nutrients required in small amounts

What are examples of micronutrients?

Fat-soluble vitamins (vitA and vitD), water-soluble vitamins (B1 thiamin, B2 riboflavin, B3 niacin, B12 cobalamin, B9 folic acid and vitC), minerals (calcium, iron, potassium and magnesium)

What is the function of protein?

Growth, repair and maintenance

what is high biological value protein?

contains all essential amino acids

What are sources of HBV proteins?

Meat, fish, poultry, eggs, cheese and milk

what is low biological value protein?

lacks some of the essential amino acids

What are sources of an LBV protein?

Lentils, peas, beans and nuts

What is protein complimentation?

Combining different LBV proteins together to get all the essential amino acids in the diet

What will happen if you have too much protein in the diet?

It puts pressure and strain on the liver and kidneys

What will happen if you have too little protein in the diet?

-body growth is slowed down
-immune system will not function properly leading to risks of infection
-could lead to oedema (a build up of fluid which causes swelling)

What is the function of fat?

To give energy, protect organs, help with body temperature

What are saturated fats?

fats that are solid at room temperature

What are examples of saturated fats?

Meat, butter, lard, suet, cheese and coconut butter

What are unsaturated fats?

fats that are liquid at room temperature

What are examples of unsaturated fats?

vegetable oils, nuts, seeds

What will happen if you have too much fat in the diet?

-weight gain
-obesity
-high cholesterol levels
-increases risk of cardiovascular disease

What will happen if you have too little fat in the diet?

-causes vitamin deficiency
-weight loss
-less insulation
-thinner layer of fat to protect vital organs

What are complex carbohydrates?

starches

What are simple carbohydrates?

sugars

What is the function of complex carbohydrates?

Gives out slow release energy

What is the function of simple carbohydrates?

Gives out quick release energy

What are sources of complex carbohydrates?

Potatoes, bread, pasta, rice and cereals

What are sources of simple carbohydrates?

Fruit, vegetables, cakes, sweets, fizzy drinks

What will happen if you have too much carbohydrates in the diet?

-can lead to obesity
-simple carbs can lead to dental caries
-simple carbs can cause blood sugar levels to fluctuate which can lead to type II diabetes

What will happen if you have too little carbohydrates in the diet?

-blood sugar levels will drop
-can cause hunger, dizziness and tiredness
-can lose muscle and become more weaker because the body will be using your protein instead of the carbs

What is the function of vitamin A?

Good eyesight, growth, a healthy immune system and skin

What is a source of vitamin A?

Liver, butter, oily fish, eggs, margarine and orange or yellow fruit and veg

What is the function of vitamin D?

Helps absorb various minerals

Excess of vitamin A can cause

-weak bones
-birth defects

Deficiency of vitamin A can cause

-night blindness
-weak immune system
-stunted growth

What are sources of vitamin D?

Oily fish, egg yolks and sunlight

Excess of vitamin D can cause

Kidney damage

Deficiency of Vitamin D can cause

rickets or osteomalacia

What is the function of calcium?

Strong bones and teeth, healthy nerves, muscles and blood clotting

What are sources of calcium?

Milk,cheese, tofu, bread, green leafy veg, hard water and sesame seeds

Excess calcium in the diet causes

Increasing risk of kidney stones or kidney failure

A deficiency of calcium can lead to

osteoporosis

What is the function of iron?

Needed to make haemoglobin to give blood cells their red colour

What are sources of iron?

Dark green leafy veg and red meat

An excess of iron can cause

Stomach pain, nausea and constipation

Lack of iron causes

anemia

Why is food cooked?

- to make it safe to eat
-to improve shelf life
-to develop flavours
-to improve texture
-to give variety in the diet

What is CONDUCTION?

Transfer of heat energy through the vibrations of particles (heating up a pan)

What is CONVECTION?

Transfer of heat energy through a liquid

What is heating up pasta an example of?

Convection and conduction

What is RADIATION?

Transfer of heat energy through waves of radiation (heating up toast in a toaster)

How does gelatinisation occur?

-when starch molecules are heated with water, the starch bonds begin to break allowing water to get in
-the starch molecules then swell up and soften
-between 62-80°c, the starch molecules burst open and release the starch into the liquid
-this causes the liquid to thicken

what is dextrinisation?

Browning which occurs through the application of dry heat which converts starches to dextrins which are brown in colour and have a unique flavour and aroma.

What is aeration?

When fats are beaten with sugar air becomes trapped in the mixture which makes the mixture become light and fluffy

What is shortening?

-When you rub fat into flour, the flour becomes waterproof due to being mixed into the fat
-this makes the dough less stretchy and makes the product have a short (firm and crumbly) texture

What is plasticity?

-The ability to be spread and shaped
-the more plasticity a fat has, the easier it is to spread

What does a microorganism need in order to grow?

-temperature
-moisture
-food
-pH
-time

How can you stop enzymes from working?

-add an acid
-blanching (plunging into boiling water for short amount of time and then freezing)

What is freeze-drying?

frozen first, then water is evaporated without melting crystals (sublimation)

What is canning?

Preserving food by placing it in a hermetically sealed container and applying enough heat to kill microorganisms

What is vacuum packing?

Food put into plastic packaging and then the air is sucked out of it

What is pickling?

Food plunged in vinegar which makes it too acidic for mould to grow

What is the use by date?

It is a safety warning and if you use food after this date it might not be safe and you run the risk of getting food poisoning

What is a best before date?

This gives a warning about quality and if you eat the food after this date it's probably safe but might not be as nice as you'd expect

What is primary food processing?

Changing raw foods to make them ready to cook or prepare them as ingredients for other food products (e.g. wheat)

What is secondary food processing?

Changing primary processed foods into other food products (e.g. wheat into flour)

What is a carbon footprint?

A measure of the impact something has on the environment, based on the harmful greenhouse gases produced

What is emulsion?

A mixture of oily and watery liquids (mayonnaise)

What is obeisity

• Obesity is when someone is severely overweight

• Chronic illness

• BMI of over 30

• high body fat in relation to lean body tissue

• consuming too much sugar and not moving enough to burn it off

• Can cause mobility issues

• Can cause high blood pressure

How much of diet should be carbohydrates

1/3

How much of diet should be vegetables

over 1/3

How much of diet should be fats and oils

1%

How much of diet should be protein

12%

How much of diet should be dairy

8%