Nutrients

All food is made up of chemicals theses are our nutrients and they all have a specific function for our bodies. If we don’t eat enough we will be deficient, which can cause disease.

Large quantities nutrients = Macronutrients e.g. protein, fat, carbohydrates

Small quantity nutrients = Micronutrients e.g. vitamins and minerals

We all need water and by following the dietary guidelines will ensure we eat the correct balance of all nutrients

Plant Based Diets

Removing meat from your diets doesn’t guarantee it will be healthier. However, some studies have found links between vegetarian diets and a lower rate of obesity and coronary heart disease, as well as a reduced blood pressure and blood cholesterol.

Vegan - doesn’t eat any products of an animal - no dairy, meat, eggs, honey
Ovo-lacto-vegetarians - eats dairy products and eggs
Ovo-vegetarian - eats eggs but not dairy
Lacto-vegetarian - eats dairy but not eggs
Pescatarian - eats mainly plant based diet with some fish
Flexitarian (semi-vegetarian) - eats largely plant-based diet, but occasionally eats meat, fish, or poultry

Key nutrients to consider

Protein

many important functions in body - growth, maintenance, secondary energy source

found in eggs, nuts etc.

Iron

transporting oxygen, brain function and helps the immune system

found in green leafy veg, dried fruit, nuts, etc.

Calcium

healthy bones and teeth

found in milk, cheese, bread, etc.

Vitamin B12

healthy blood, and immune and nervous systems

found in vitamin B12 fortified dairy-free alternatives, eggs, milk

Omega 3

lower risk of heart disease and helps with vision and brain development

found in oily fish - salmon and trout - some seed, walnuts and soya beans, etc.

Iodine

helps regulate metabolism and supports organ function

found in fish, eggs, milk, soya etc.

Vitamin D

helps absorb calcium and phosphorous, and keeps bones healthy

found in Vitamin D supplements fish, eggs,

Alternatives to meat and fish

Tofu

made from soya beans, that are soaked, grinded and boiled

can be used in caking and frying

Tempeh

made from whole soya beans that have been through fermentation

can be used in frying and grilling

Seitan

made from flour and water that has been kneaded and cooked

can be used in stir-frys, baking and grilling

Quorn

made from fermented fungus

can be used in baking, boiling and steaming

TVP (Texted Vegetable Protein)

made from dehydrated soya bean oil extract

can be used in stir-fries, and baking

Why eat a plant based diet?

much lower impact on our environment - reduce carbon emissions
can be really good for health
reduce intensity of animal farms
some religions believe that some animals are sacred, and should not be eaten

Eggs

Eggs are a versatile ingredient, and are used in a wide variety of ways:

To bind - egg protein will coagulate when it’s heated, it mixed with other ingredients, the protein will hold them together
To thicken - as egg protein is heated it coagulates and causes other ingredients to thicken, this could be caused by heat or acid
To aerate (create a foam) - can stretch as it is wicked or beaten, it traps tiny air bubbles and forms a foam, giving lightness in uncooked food, like mousses and caused bakes to rise
To coat - dipped before frying, because egg protein coagulates in heat, and seals and protects the food inside as it cooks
To enrich - contains a wide variety of nutrients, so by adding them, more nutrients are added
To garnish - sliced or half-ed hard boiled eggs gives colour and shape to food
To emulsify - lecithin in egg yolk holds the oil and water together and stops them separating
To glaze - forms a golden brown colour with starch or sugar when bushed in surface and heated

The white coagulates at 60^oC and the yolk at 65^oC

When an eggs coagulates it shrinks and water is squeezed out - syneresis

How to make meringue

Clean equipment - Any grease, fat or oil will stop egg whites from whipping properly
Fresh egg whites - gives best volume and most stable foam
Add an acid - Creates a stronger network of proteins preventing it from collapsing
Add sugar gradually - Adding it a table spoon at a time allows it to dissolve, making it smooth and glossy
Look for stiff peaks - If you over beat, the mixture becomes dry, lumpy and loses structure
Avoid humidity - makes meringue sticky and soft

Emulsification

Stabilises mixtures - e.g. oil and vinegar

Processes include shaking, whisking and blending — it beaks droplets into dispersed droplets suspended within each other

Ingredients include lecithin (egg yolk), mustard, honey, guar gum and xanthan gum

Macronutrients

Protein

Macronutrient — should provide 15% of total energy
Used for Growth, repair/maintenance, and a secondary energy source
Proteins are made of amino acids
Adults need 20 amino acids, children need 22
11 amino acids are made by the body - non-essential
Therefore, 9 amino acids must be eaten in the diet (2 extra for children to grow - histidine and tyrosine) - essential amino acids

(iosoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptopham, valine)

Found in all animal products - HBV (high biological value) - and plant products - LBV (low biological value) apart from Soya and quinoa
HBV = contains all 9 essential amino acids
LBV = doesn’t contain all 9 essential amino acids
You can get 2 LBV proteins so you get all 9 (or 11) essential amino acids - Complementary action

Deficiency

Swollen belly
Fatty liver
Skin degeneration
Increase severity of infections
Stunted growth in children
Muscle wasting
Kwashiorkor - fluid retention

Excess

Increase risk of kidney stones
Increase risk of kidney damage

Carbohydrates

3 main groups - monosaccharides (glucose), disaccharides (lactose), and polysaccharide (sucrose)
2 main types are starch (45%) and sugar (5%)
Starchy carbohydrates are an important energy source
Found in wholegrain food
Total carbohydrates should make up 50% daily food energy
Free sugars = added sugar (sweets, chocolate)
Non-free sugars = natural sugars (fruit)

Fat

Types of fat include saturated (single bonds), mono-unsaturated ( 1 double bond), poly-unsaturated (many double bonds)

(It is easier for the body to break double bonds, therefore, they are healthier)

total fats should be <35% total energy - 11% saturated, 24% unsaturated
Saturated fats are found in butter, biscuits, chocolate
Mono-unsaturated fats are found in avocados, nuts, and olive oil
Poly-unsaturated fats are found in sunflower oil, seeds, and oily fish

Ways of cooking Carbohydrates

Dextrinisation	Why dry heat is applied to baked products containing starch, the crust becomes brown	toasts
Caramelisation	Sugars are heated at high temperatures	caramelised onions
Gelatinisation	when starch is mixed with a liquid and heated, the starch becomes swollen, and then bursts, with thickens the sauce	Roux sauce
Maillard reaction	Reducing sugars and the protein’s amino acids	crusts on bread
Preserving	sugar helps preserve food, high sugar concentration prevent growth of micro-organisms	jam, chutney
Gelling	transformation of turning liquid into semi-solids/ solids, creating solids	marshmallows, jelly

Micronutrient

Fat soluble Vitamins (ADEK)

fat soluble vitamin	rich food sources	function in diet	deficiency
A	retinol - animal foods, oily fish Carotene - orange veg	helps vision in dim light, healthy skin	night blindness
D	milk, oily fish fortified cereals, mushrooms	strong bones/teeth helps absorb calcium	brittle bones - osteoporosis rickets in children
E	plant oils, wheatgerm nuts and seeds	maintain healthy skin and eyes strengthen natural defences	weak muscles poor co-ordination
K	leafy greens vegetable oils, cereal grains	blood clotting would healing healthy bones	excess bleeding, bruising bone weakness bleeding from stomach

Water soluble Vitamins

water soluble	rich food source	function	deficiency
B1 (Thiamin)	peas, nuts, wholegrain, fresh fruit	breaks down/release energy healthy nervous system	loss of appetite fatigue nerve damage
B2 (riboflavin)	milk, mushrooms, eggs, plain yoghurt	healthy eyes/skin/nervous system help release energy	light sensitivity flaky skin
B3 (Niacin)	meat, fish, wheat flour, eggs	help release energy healthy nervous system/skin	diarrhoea dementia
B9 (folate)	leafy greens, lentils, beans, grains	repair DNA produce red blood cells proper cell growth/division	fatigue shortness of breath weakness
B12	Meat, fish, milk, eggs, cheese, fortified cereals	making red blood cells release energy healthy nervous system	fatigue loss of balance confusion/memory loss
C	citrus fruit, broccoli, strawberries, potatoes	protect skin healthy skin/bones/cartilage help wound heal	scurvy gum disease poor wound healing

Minerals

Energy

We get energy from Macronutrients

50% from carbohydrates - 45% starchy, 5% sugar

no more than 35% fat - mostly un-saturated

15% protein

EAR - Estimated Average Requirement

estimated amount of energy required for a group of people

BMR - Basic Metabolic Rate

How fast people use up their energy, when at rest doing basic function (e.g. breathing)

PAL - Physical Activity Level

The amount of energy required to doing daily tasks

BMI - Body Mass Index

An equation to identify if adults are the right weight compared to their height

weight(Kg) / height (m)²