OCR GCSE Food Preparation and Nutrition

What is the Eatwell guide?

A food guide that shows you the types of food needed to make up a healthy diet, and the proportions of food you need

What are the five groups in the Eatwell guide?

Fruits and vegetables, Starchy carbohydrates, Dairy and dairy alternatives, Proteins, Oils and spreads

What factors affect the amount of energy we need?

Age, gender, Amount of physically activity, pregnancy

The eight tips for healthy eating

Base your meals on starchy foods, eat lots of fruit and vegetables, Eat lots of fish, Cut down on saturated fat and sugar, Eat less salt, be active, drink lots of water, eat breakfast

Why do we eat 5 a day?

To maintain a good amount of minerals and vitamins in our diet

What can obesity cause?

Diabetes type 2, heart disease, high cholesterol, high blood pressure

Common allergies:

Nut allergy, Lactose intolerance, coeliac disease

Macronutrients:

Fats, proteins and carbohydrates

Micronutrients:

Vitamins and minerals

Why do we modify recipes?

to reduce the cost, to increase the nutritional value

High biological value protein:

Foods that contain all the essential amino acids

Low biological value protein:

Foods that do not contain all the essential amino acids

Lipids:

fats and oils

Functions of fat in the diet:

They are used for energy, they are used for insulation

Visible fats:

Fats that you can see e.g the fat on meat

Invisible fats:

Fats you can't see e.g chocolate

What two types of carbohydrates are there?

Sugar, and complex carbohydrates

Examples of simple sugar (monosaccharides):

Glucose, Fructose, Galactose

Examples of double sugar (disaccharides):

Lactose, Maltose, Sucrose

Free sugars:

sugars found naturally in food e.g in the cells of fruit

Not free sugars:

sugars you can see e.g cane sugar, syrup, cakes etc.

Functions of starch:

It can provide energy, it adds bulk to our diet, it gives a feeling of satiety

Too much starch can cause:

Cancer, Cardiovascular disease, Coronary heart disease

Functions of dietary fibre:

Helps to prevent various bowel disorders, helps to keep the faeces soft and bulky

Functions of insoluble fibre:

Allows the faeces to be easily passed through the digestive system, absorbs water e.g wholemeal flour

Functions of soluble fibre:

Slows down the digestion and absorption of carbohydrates and so helps to control blood sugar levels. May also reduce blood cholesterol levels e.g oats, peas

Name for vitamin A:

Retinol, Beta carotene

Functions of vitamin A:

Growth and development, keeps the eyes healthy

Vitamin A deficiency:

Children don't grow properly, difficult for the body to fight infection, long term could result in night blindness

Sources of Vitamin A:

Retinol: liver, oily fish, eggs

Beta Carotene: red, green and orange vegetables and fruits especially carrot

Name for vitamin D:

Cholecalciferol

Functions of Vitamin D:

Works with calcium to build and maintain strong bones and teeth

Vitamin D deficiency:

In children, can cause rickets, in adults, osteoporosis

Food sources of Vitamin D:

Dairy products, oily fish, liver, cereals. Available through sunlight

Name for vitamin E:

Tocopherol

Functions of Vitamin E:

For healthy cell walls and blood

Vitamin E deficiency:

Rare

Food sources of Vitamin E:

Vegetables, oils, lettuce, seeds

Functions of Vitamin K:

Helps the blood to clot

Vitamin K deficiency:

Rare

Food sources of Vitamin K:

Cheese, liver, leafy vegetables

Fat soluble vitamins:

ADEK

Name for Vitamin B1:

Thiamine

Functions of Vitamin B1:

Helps the release of energy from carbohydrates

Vitamin B1 deficiency:

Slows growth and development

Food sources of Vitamin B1:

Fortified breakfast cereals, whole grains

Name for Vitamin B2:

Riboflavin

Functions of Vitamin B2:

Helps release the energy from carbohydrates, fats and proteins, healthy skin

Vitamin B2 deficiency:

Poor growth rate, skin and eye problems

Food sources of Vitamin B2:

Liver, kidneys, meat, milk, eggs and green vegetables

Name for Vitamin B3:

Niacin

Functions of Vitamin B3:

Metabolism growth and energy release, essential for healthy skin

Vitamin B3 deficiency:

Rare in the UK

Food sources of Vitamin B3:

Meat, eggs, dairy products, wheat and maize flour, yeast

Name for Vitamin B9:

Folate or folic acid

Functions of Vitamin B9:

Essential for the formation of red blood cells, foetal development

Vitamin B9 deficiency:

Tiredness and anaemia, depression, forgetfulness and irritability

Food sources of Vitamin B9:

Liver, wholegrain cereals, pulses, dark green vegetables

Name for Vitamin B12:

Cobalamin

Functions of Vitamin B12:

Normal functioning of the nervous system, the formation of red blood cells, involved in energy production

Vitamin B12 deficiency:

Nerves not working correctly may lead to paralysis, memory loos and confusion

Food sources of Vitamin B12:

Only found in animal products (meat, dairy products, and liver)

Name for Vitamin C:

Absorbic acid

Functions of Vitamin C:

Formation of connective tissue, helps wound healing and calcium absorption, helps absorb iron

Vitamin C deficiency:

Spotty skin, swollen gums, loose teeth, in severe cases scurvy develops

Food sources of Vitamin C:

Citrus and soft fruits, oranges and blackcurrents, strawberries, green vegetables, cabbage, new potatoes and peppers

Functions of iron:

Production of haemoglobin in red blood cells to carry oxygen in the blood

Iron deficiency:

Anaemia

Food sources of Iron:

Red meat, kidneys, liver, eggs, bread and green vegetables

Functions of Calcium:

Strong bones and teeth, blood clotting

Calcium deficiency:

Stunted growth, can cause rickets in children, can cause osteoporosis

Food sources of Calcium:

Dairy products, fortified white bread, oily fish

Functions of Phosphorus:

Combines with calcium to harden bones and teeth, muscle function

Phosphorus deficiency:

Rare but can cause tiredness and depression

Food sources of Phosphorus:

Dairy products, nuts, meat, fish

Functions of Sodium:

Maintains water balance, nerve transmission

Sodium deficiency:

Unlikely

Food sources of Sodium:

Cheese, bacon, smoked meats

How much water does the Eatwell guide say we need a day?

six to eight glasses

Example of white fish:

cod

Example of shell fish:

prawns

Example of oil fish:

Mackerel

What does egg yolk contain?

Lecithin, which is an emulsifier

Wheat:

Grown in Europe. Used for baked products, e. g pastry and bread

Rice:

Grown in Vietnam. Long grains (savoury dishes) or short grains (used for risotto)

Maize:

Grown in USA. Used for breakfast cereals, polenta and cornflour, corn oil

Oats:

Grown in Russia, Canada. Used for porridge oats, flapjacks, a milk alternative

Barley:

Grown in Russia, France. Used for alternative to rice and used as a sweetner

Rye:

Grown in Europe, Russia. Usually ground into flour to make a dark bread

Advantages of buying locally produced fruit and vegetables:

Fresher, fewer food miles, reduced carbon footprint, less energy used in transporting, supports local farmers

Disadvantages of buying locally produced fruit and vegetables:

Not much choice, the food is different sizes, sometimes more expensive

Sugar cane:

Bamboo like, 80% of the worlds sugar is sugar cane, cheaper than sugar beet

Sugar Beet:

Root crop, looks like a turnip, 20% of the worlds sugar is sugar beet

Offal:

Kidney, liver, tongue

Red tractor:

A mark of quality, shows that the food has been produced sustainably, shows the farms and food companies we are buying our food from meets high standards of food safety and hygiene, animal welfare and environmental protection

Factory farming:

Increases the amount of food produced, large amount produced in a small space

Organic farming:

Farmers grow, handle and process crops without synthetic fertilisers, pesticides and herbicides, or any other artificial ingredient. Meat comes from animals that are given no antibiotics or growth hormones

Oily fish:

Mackerel, sardines, trout

White round fish:

Cod, haddock

White flat fish:

Plaice, halibut