food tech

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:

food needed in large quantities by the body e.g Fats, proteins and carbohydrates

Micronutrients:

foods needed in small quantities by the body e.g Vitamins and minerals

Why do we modify recipes?

to reduce the cost, to increase the nutritional value

ways to modify recipes

lower the fat, lower the sugar, lower that salt, increase the fibre

free sugars

added to foods and found naturally in honey syrups and fruit juices

not free sugars

found naturally in products e.g milk

reducing the amount of saturated fat can

reduce the risk of heart disease, lower blood cholesterol

obese defenition

excessive fatness, measured as a ratio of weight to height

diabetes

a metabolic disorder caused by the poor absorption of glucose - type 1 due to failure to produce insulin - type 2 poor response of tissues to insulin

diverticulitis

a condition that affects the large intestine

diverticular disease

caused by lack of fibre

non starch polysaccharide

fibre - the part of food that is not digested by the body

osteoporosis

the bones start to lose minerals and their strength and break easily

anaemia

caused by lack of iron in the diet

lipids

fats and oils

Functions of fat in the diet:

They are used for energy, they are used for insulation

complex carbohydrates

found in foods such as wholegrains and veg like peas and beans

food intolerance

sensitivity to a food

food allergy

when you have a severe reaction to a food

anaphylactic reaction

an extreme reaction to a substance needing immediate medical treatment

coeliac disease

caused by an allergy to the protein gluten in wheat

lactose intolerant

not able to digest the milk sugar lactose

dietary reference values (DRVs)

estimates of the amount of nutrients needed for good health

estimated energy requirements

the average amount of a nutrient needed

reference nutrient intake

the amount of a nutrient that is enough for most people in the group

total carbohydrates

all starches sugars and dietary fibres

total fat

all fats including saturated mono and polyunsaturated fats

body mass index

a measurement which compares weight to height and is used to measure obesity

basal metabolic rate

the amount of energy we need for all bodily functions

energy balance

the relationship between energy input and energy used by the body

physical activity levels

the energy used for all types of movement

factors that influence energy requirements

gender, age, activity levels, health, pregnancy, size, body weight, genetics

amino acids

the smallest units of a protein

complementary proteins / food combining

mixing different low biological value proteins to supply all the essential amino acids

essential amino acids

amino acids that can be made by the body - 8 for adults 10 for children

high biological value proteins

proteins that contain all the essential amino acids

low biological value

proteins that do no contain all the essential amino acids

functions of protein

used for growth, used to body tissue, provide a secondary source of energy, enzymes for metabolism

protein deficiency

in children growth stops, liver failure, muscles become weak

sources of protein - animal sources

all meats eg poultry offal and game - fish - cheese

sources of protein - vegetables

soya beans, pulses, nuts, quorn

another name for fats and oils

lipids

what elements are fats made up of

carbon, hydrogen and oxygen

saturated fats

solid at room temperature - each carbon atom is combined with two hydrogen atoms - mainly found in animal foods

unsaturated fats

soft or liquid at room temperature and have a lower melting point

visible fats

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

Invisible fats:

Fats you can't see e.g chocolate

monounsaturated fats

one carbon double bond with one hydrogen atom attached - are considered healthier because they can help lower blood cholesterol and reduce the risk of heart attacks - soft at room temp but will go solid when refrigerated

sources of monounsaturated fats

mostly found in plant based foods such as nuts vegetable oils and avocados

polyunsaturated fats

have two or more double carbon bonds with more hydrogens - very soft or oily at room temp and will not go solid

sources of polyunsaturated fats

found in plant and animal based foods - fatty fish nuts seeds and veg oil

trans fatty acids

man made molecules produce by hydrogenation of oils - are very bad for your cardiovascular system

essential fatty acids

small unit of fat that must be supplied in the diet - essential for regulating body processes

hydrogenation

the process of adding hydrogen to oils to make them solid fats

food sources for essential fatty acids

omega 3 - found in oily fish, seeds and leafy greens helps protect the heart

omega 6 - found in fruit and veg helps lower blood cholesterol

functions of fat in the diet

energy, insulate the body, protect vital organs, source of fat soluble vitamins

what can eating excess fat lead to

obesity, coronary heart disease, high blood pressure

ways to reduce fat in the diet

buying lean cuts of meat, checking fat content of products, choose low fat cooking methods

sources of fats in the diet

avocado, olives, meats, dairy, fish

What two types of carbohydrates are there?

Sugar, and complex carbohydrates

functions of carbs in the diet

provide energy for physical activity and bodily functions, provide dietary fibre

too much starch can cause

Cancer, Cardiovascular disease, Coronary heart disease

what are sugars

simple units all carbohydrates are made of

what are monosaccharides

simple sugars - the simpler the carbohydrate the more quickly it can be absorbed

Examples of simple sugar (monosaccharides):

Glucose, Fructose, Galactose

what are disaccharides

double sugars made of two monosaccharides

Examples of double sugar (disaccharides):

Lactose, Maltose, Sucrose

what is are polysaccharides

complex carbs either starch or fibre and provide the body with energy

function of starch

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

sources of starch

bread, rice pasta

deficiency of carbohydrates

the body will start using protein for energy

what is fibre

a non starch polysaccharide

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

deficiency of fibre

causes constipation

soluble fibre

slows down digestion and absorption of carbs keeping you fuller for longer

sources of soluble fibre

oats, skin of fruits and veg

fat soluble vitamins

a d e k

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