Food Preparation + Nutrition

macronutrients

a type of food (e.g. fat, protein, carbohydrate) required in large amounts in the diet

Carbohydrates needed for...

fuel (to provide energy)

Carbohydrate excess

Converted to fats / dental decay

Carbohydrates defficiency

Body will use protein and fat as energy source

Types of carbohydrates

Disaccharides, Monosaccharides, Polysaccharides

Carbohydrate Groups

Sugars, Starches, NSP (dietary fibre)

NSP

Dietary Fibre

Function of Dietary Fibre

Makes food matter passing through intestines soft and bulky

Fibre intake:

18g

Starch

Breaks down into glucose at slow rate

Disaccharides

SLM / Sucrose, Lactose, Maltose

Polysaccharides

SPD / Starch, Pectin, Dextrin

Monosaccharides

GGF / Glucose, Galactose, Fructose

glutenin / gliadin

Gluten is composed of ___________ + ___________

Protein

Which macro nutrient is responsible for growth, repair, maintenance and a secondary energy source?

Protein (defficiency)

Kwashiokorkor

HBV

_____ contain 8 essential amino acids (+2 for children)

LBV

_____ is missing essential amino acids

Protein complementation

LBV eaten together to provides all essential amino acids

coagulation

the change in the structure of protein brought by heat

denaturation

bonds in molecules are broken causing shape to change

Fats (function)

vitamins, cholesterol, energy, insulation

HDL / unsaturated

The good type of cholesterol is called ____ and occurs in _____________ fats

LDL / saturated

The bad type of cholesterol is called ____ and occurs in _____________ fats

hydrogenation / trans fats

Making liquid oil into solid fat is called _______________. This forms ______ ______

Saturated fats

Solid at room temperature / Single C-C bonds

Unsaturated Fats

Liquid at room temperature / C=C double bond

more healthy

Unsaturated fats are _____ h_____ than saturated fats

Monounsaturated

one C=C bond (EG avocado)

Polyunsaturated

multiple C=C bonds (EG walnuts)

35

Fats should make up __% of daily food intake

micronutrients

a substance needed only in small amounts for normal body function

fat-soluble vitamin

absorbed in bloodstream (eg Vitamin D)

fat-soluble vitamin examples

A,D,E,K

Vitamin A (function)

Antioxidant / night vision

Vitamin A (sources)

Retinol (meat) / Carotene (carrots)

Vitamin D (function)

calcium absorption

Vitamin D (sources)

Fish, sunlight

Vitamin E (function)

Antioxidant / Boost immune system

Vitamin E (sources)

Veg oils / Nuts / Seeds / Green Leaf Veg

Vitamin K (function)

Blood clotting / supports immune system / healthy bones

Vitamin K (sources)

Leafy greens / Liver / Green tea / Cheese

water-soluble vitamins

any vitamin that is dissolved in water

water-soluble vitamin examples

B1, B2, B12, C, Folic Acid

Ascorbic acid

Vitamin C is known as ________ ____

Vitamin C (function)

Antioxidant / connective tissue / absorb iron / fight infection

Vitamin C (sources)

Citrus fruits / Kiwi

Vitamin B12 (function)

Healthy nervous system / Makes red blood cells with B9

Vitamin B12 (sources)

Liver / Cheese / Yoghurt

Niacin

Vitamin B3 is known as ______

Vitamin B3 (function)

releases energy from macronutrients (during respiration)

Vitamin B3 (sources)

Pork / Beef / Wheat / Maize

Riboflavin

Vitamin B2 is known as ____________

Vitamin B2 (function)

releases energy from foods (during respiration)

Vitamin B2 (sources)

Milk / Breakfast cereals / Mushrooms

Folic acid

Vitamin B9 is known as ______ ____

Vitamin B9 (function)

growth / works with B12 for red blood cells

Vitamin B9 (sources)

Green leafy vegetables / Marmite

Antioxidants

Vitamins A, C, E

Free Radicals

Antioxidants protect us from ____ ______

Minerals

Micronutrients

calcium (function)

strengthens bones and teeth

calcium (sources)

milk + dairy foods

calcium (deficiency)

osteoporosis

iron (function)

supports production of haemoglobin

iron (sources)

red meat / lentils / cocoa

iron (deficiency)

anaemia

sodium (function)

Controls water in body

sodium (sources)

Salt / MSG

sodium (deficiency)

muscle cramps

sodium (excess)

high blood pressure

fluoride (function)

strengthen bones + enamel in teeth

fluoride (sources)

toothpaste / fish / tea

fluoride (deficiency)

tooth decay (weak enamel)

fluoride (excess)

permanent teeth discolouration

iodine (function)

controls metabolism (thyroxin)

iodine (sources)

root vegetables / seafood / milk + dairy

iodine (deficiency)

goitre (swelling in neck) / Brain damage in pregnant womens' babies

phosphorous (function)

energy release / mineralises bones + teeth / make up phospholipids

phosphorous (sources)

wide range of foods

phosphorous (deficiency)

rare in UK

Diabetes

Type 1: lack of control of insulin
Type 2: caused by poor diet as an adult

Food intolerance

Body cannot break down foods

Food allergy

when the body's immune system reacts unusually to specific foods

dextrinisation

heat causes starch molecules to break down into dextrins and colour

enzymic browning

enzymes react with oxygen and foods turn brown

Eatwell guide

Help people make informed food choices

2500

______Kcal for men

2000

______Kcal for women

38%

______ (of daily diets:) carbohydrates

40%

______ (of daily diets:) fruits and vegetables

8%

______ (of daily diets:) dairy / dairy alternatives

12%

______ (of daily diets:) protein

1%

______ (of daily diets:) oils + spreads

6-8 cups

__-__ ____ water should be drank

5 Portions

We should eat at least __ _________ of fruit and veg daily

Conduction

transfer of heat from pans to food

Convection

transfer of heat from movement of liquid molecules

Radiation

transfer of heat in the form of infrared rays

Primary processing

Foods processed straight after harvest or slaughter