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Food, Nutrition and Health

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Food

= Any nutritious substance that people eat or drink

Food, Nutrition and

Health

The body needs food for: • Growth and repair of cells • Energy

• Warmth

• Protection from illnesses

• Keeping the body working properly Foodsare made up of different components called Nutrients

Macronutrients and Micronutrients = Components found in food

Two main types of nutrients:

Macronutrients – needed in large

amounts by the body and are called protein, fats and carbohydrates • Micronutrients – needed in smaller

amounts and are called vitamins and minerals

Eatwell Guide

= A visual help sheet provided by Public Health England showing how to eat healthy with a balanced diet

Eatwell Guide is divided into the five food groups:

Fruit and vegetables

Starchy carbohydrates

Protein

Dairy and alternatives

Oils and spreads

Energy Balance

Protein – made up of amino acids Nutritional Needs

Each nutrient has a function:Protein – for growth and repair

Fat – for energy and to help with warmth

Carbohydrates – for energy

Vitamins – to protect the body and prevent

disease

Minerals – protection from illness and

disease

Fats may be either:

Animal fats – butter, lard, cream usually

saturated

Vegetable fats – sunflower oil, olive oil

usually unsaturated

Too many carbohydrates can lead to obesity.

Nutritional Analysis

Fibre is important to keep the digestive

system healthy. Helping the food waste move through the body. Not enough fibre can cause constipation.

Types of protein:

High biological value – contain all of the

essential amino acids.

For example – meat, fish, milk and eggs • Low biological value – are missing one

or more essential amino acids.

For example – peas, beans, lentils, gelatine

constipation– when stools are dry and are hard to pass

obesity –being very overweight, carrying more body fat than is healthy

amino acids – the building blocks of protein

gelatine –protein made from boiling animal bones

Carbohydrates divided into three

groups:

Sugars – e.g. all sugar, treacle, honey

and jam

Starch – e.g. potatoes, rice, pasta and

bread

Dietary fibre – e.g. found in cell walls

of fruit, vegetables and cereals.

Vitamin sources main function:

A – liver, milk, carrots, red peppers

eyes and skin healthy

B – bread, fish, broccoli, milk, peas

release energy from food

C – oranges, blackcurrants, peppers

keep connective tissue healthy and help the body absorb iron

D – butter, eggs, milk, oily fish help

the body absorb calcium

Minerals sources and function:

Calcium - yoghurt, cheese and milk

builds strong bones and teeth • Iron – dark green vegetables, fish,

egg yolk and meat keeps red blood cells healthy

Sodium – cheese, bacon keeps the

correct water balance in the body We need energy for:

• Breathing

• Keeping our organs working • Digesting food

• Activities such as walking, running

How much of each nutrient do different people need depends on their:

GenderAgeLevel of activityHealth conditionBody sizeEnvironment

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Cereals

= Are cultivated grasses.

Food

Commodities

The grains of these grasses are used as

the food sources.

How wheat is processed:

Primary processing – changing the

raw food material into food.

Milling or grinding – outer layers of

the grain need to be separated from the inner layers

Extraction rate – percentage of wheat

grain found in the flour. The higher the

extraction rate the higher the fibre. Potatoes and Vegetables

Oats – grow in cool, wet climates. Rolled

oats are formed into flakes after being partly cooked by steam.

Rice – is boiled or

steamed. Can be fried but needs to be boiled first. Types: • Short grain

Long grain

Arborio

Brown

Milk

= Natural food for all young mammals produced by females to feed their young.

Making milk into cheese and yoghurt is called secondary processing.

Vegetables are classified into groups:

Fruit vegetables – aubergine, tomato

Seeds and pods – peas, beans, lentils

Flower vegetables – broccoli, cauliflower

Leafy vegetables - spinach, cabbage

Stem vegetables – asparagus, celery

Tubers – potatoes, yams

fungi - mushrooms

Bulbs – onions, garlic, leeks

Roots – beetroot, carrots, radish Potatoes and vegetables provide B group

vitamins, vitamin C and fibre. Green vegetables also provide iron and calcium.

Types of milk, the temperature, time and processing needed and storage:

Pasteurised – 72 Celsius for 15 seconds,

store in the fridge of 5 days

Sterilised – between 110 – 130 Celsius for

10 to 30 mins, room temperature for 6 months but once opened store in fridge for up to 5 days

Ultra-heat treatment (UHT) – 135 Celsius

for 1 second, room temperature for 6 months but once opened store in fridge for up to 5 days

Micro-filtered – 72 Celsius for 15

seconds, fridge for up to 45 days but once opened use

within 7 days Fruit

Different types of fruit:

Soft fruit – raspberry, blackberry

Citrus fruit – orange, lime, lemon

Stoned fruit – plum, apricot, cherry

Tree fruit – apple, pear

Exotic fruit – banana, kiwi, melon

Dried fruit – currant, date, raisin

Potatoes part of the plant attached to the

roots below the group –tuber

Different varieties have different qualities: • Floury potatoes – when cooked fall apart

Waxy potatoes – firm and hold the shape

when cooked

Cheese and Yoghurt = made from milk.

Types of flour and there uses:

Plain – cakes, biscuits, pastries, sauces

Self-raising – sponge cakes, scones

Strong – bread, puff pastry, choux

pastry

Brown – bread, pastries, biscuits

Wholemeal – bread, pastries and

biscuits

Glutenforms when water is added to flour and mixed. Bread dough needs gluten to support the gas bubbles to give it a lighter texture.

Durum Wheat flour is used in pasta

making. It is high in protein and holds its shape during

cooking.

The Government‘s 5-a-day Campaign recommends five fruits or vegetables per day and these should be 80g servings.

Bacteria are needed to make both

cheese and yoghurt. These are called

starter culture and are added to warm

heat-treated milk. The starter culture causes the sugar in milk, called lactose to turn into lactic acid.

Secondary processing – changing primary foods into other types of products

Making Cheese from milk by adding rennet which coagulatesthe milk into curds and whey. After heating the curd is cut and the whey drained. Salt is then added.

rennet – contains an enzyme that breaks down the milk into curds and whey

coagulate– when protein sets

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Fish

= white, oily and shellfish

Soya, Tofu, Beans, Nuts and Seeds

Popular types of poultry are chicken, duck, goose and turkey.

Poultry = from a bird Meat

= Is the muscle tissue of animals. Popular cuts of meat in the UK:

Beef – steak, shin, topside, silverside

Pork – leg, chop, belly

Lamb – chops, shoulder, leg, shank

Storing meat, fresh meat must be kept in the fridge or freezer.

Cooking meat destroys harmful bacteria and improves the colour, flavor and texture.

• Quick methods of cooking include: grilling, frying, barbecuing and roasting • Slower methods include: braising and

stewing

Food

Commodities

Preparing chicken – should be handled

carefully as it is likely to carry food-poisoning bacteria.

Food-poisoning bacteria – micro-organisms in food which can cause illness

Storing poultry care needed, containers should be covered dates checked.

Types of fish

White – have white flesh. E.g. cod,

haddock, plaice

Oily – oil dispersed throughout the

flesh. E.g. mackerel, salmon, tuna • Shellfish – protected by a hard shell.

E.g. prawns, crabs

Soya – textured vegetable protein (TVP)

mince and chunks developed from the soya bean.

Tofu – bean curd made from soya milk,

cheese-like product.

Storing fish, fish goes off very quickly and should be cooked from chilled or frozen.

Beans – are seeds from edible plants.

Contain protein and are high in fibre. Examples are: black eyed beans, borlotti beans, broad beans, red kidney beans.

Nuts – dry edible kernels within a shell. Examples are: almonds, walnuts.

Seeds – good source of vitamins and

minerals. Example are: quinoa, pumpkin seeds and sesame seeds.

Kernels – another name for a seed

Food Safety and

Food Choices

Bacteria

= microscopic single-celled living organisms found everywhere Temperature control

Bacteria is dormantbelow 5 Celsius and above 63 Celsius are mainly destroyed.

Temperature control

is very important. storing food correctly will minimize the risk of food spoilage and food poisoning. Bacteria grows best in the temperature

danger zone – 5 Celsius to 63 Celsius

Food can become contaminated with bacteria from: raw foods, work surfaces and equipment, food handlers, pests, waste food and rubbish.

Raw food contamination comes from:

Raw meat and poultry juices. Eggs and shellfish inside and outside their shells. Soil on food

Pests – insects or animals which may contaminate food

Dormant – Bacteria are inactive and cannot grow

Work surfaces and equipment

contamination from:

Dirty tea towels. Dirty equipment. Chopping board used for different foods

Food handlers contamination from:

Unclean hands. Double-dipping when tasting. Licking fingers

Pests contamination from:

Leaving food uncovered – flies. Letting bins overflow. Crumbs and waste food

remaining on the floor or worksurfaces. Not cleaning the kitchen after every practical lesson

Waste food and rubbish contamination

from:

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Food Poisoning

= an illness caused by eating contaminated food

Food poisoning often causes symptoms such as: nausea, vomiting diarrhoea and stomach pain. Usually lasting a short time.

Stages of washing up:

• Scrape waste food from dishes • Stack everything neatly

• Rinse the dirtiest under running tap or leave to soak

• Wash with hot waster and washing-up liquid, use rubber gloves if available • Rinse to remove soap

• Dry and put away • Clean surface and sink

Food Safety and

Food Choices

Sensory evaluation

= judging food on its characteristics Food characteristics:

Appearance

Taste

Smell – aroma

texture

Judging food based on these characteristics is called sensory evaluation.

Washing up

= washing and rinsing of cutlery, pans and dishes

Types of testing:

Preference tests – two similar products,

which is preferred

Hedonic ranking - like or dislike within

a scale

Triangle test – three samples are given,

two are the same and the tester is asked to identify the ‘odd one out’. • Ranking test – strength of a property in

a number of samples

Rating test – like or dislike one aspect in

a number od similar food products • Profiling test – star charts are used to

describe appearance, taste and texture of a product

Food Label

= Information on the packaging that is required by law

Food label important to help:

• Decide which food to buy • Store and cook food correctly • Nutritional content of the food Tasting

= message from your tongue to your brain

Costing food

= how much a recipe is going to cost to make

Allergens

= a substance or food that may cause an

allergic reaction

Budgetfor food and choosing ingredients carefully is a way of keeping the weekly shopping bill down.

Traffic light labelling is used to show fat,

saturated fat, salt and sugar content.

Foods that people may be allergic to:

gluten, peanuts, nuts, milk, soya, mustard, lupin, eggs, fish, crustaceans, molluscs, sesame seeds, celery and sulphur dioxide.

The following information is required by law (mandatary):

Food name

Ingredients list

Allergy information

Net quantity of food

Minimum date durability

Storage

Name and address of manufacturer

Country of origin

Instructions for use

Nutrition declaration

Taste is detected by the taste buds.

Sweet – sugar, honey or artificial

sweeteners

Salt – table salt, seafood

Sour – yoghurt, vinegar, lemons Bitter – coffee, dark chocolate Nausea – feeling sick

Vomiting– being sick

Diarrhoea– passing looser or more frequent stools than is normal for you

Budget – a particular amount of money put aside to spend on something

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Food choice

= factors that may influence food choice Reasons for making food choices:

Celebration, Occasion

Enjoyment, Preferences

Cost

Fashion

Availability, seasonality

Healthy eating, physical activity level

Lifestyles

Religion, culture

Traditional dishes made in Britain:

Roast meat (beef, lamb, pork, chicken) with Yorkshire pudding

Fish and chips, Shepherd’s pie

Stews and casseroles, Pies and pasties

Sausages and mashed potatoes

Victoria sponge cake, Trifle, Shortbread

Custard, Fruit crumbles and fruit pies

International cuisines originating from other countries and cultures due to climate. For example in Italy:

• North is cooler and mountainous – rice is grown and meat is cured

• South is hotter – tomatoes, olives and lemons are grown

Food provenance and

Food science

Function and chemical properties of food

Food provenance

= knowing where food is grown, reared and caught and how it is produced and transported

Food that is grown – crops

Food that is caught – fish and shellfish

Food that is reared – animals.

Two farming methods:

• Intensive farming – increasing the amount of food produced

• Free range farming – animals in outdoor spaces

Cooking and heat transfer

Seasonal food – only available at certain

times in the year.

Advantages in choosing seasonal food:

• Local or grown in UK • Food miles low • Support local farms

• More nutrients as they are fresh • Plentiful and cheaper

• extra fruit can be made into chutneys, pickles or jam

Disadvantages in seasonal food:

• Served too often food becomes repetitive

• Food not sold or used quickly can be wasted

British cuisine

= style of cooking in a the UK Traditional ingredients from Britain: • Vegetables – Potatoes, parsnips, leeks,

sprouts

Fruit – apples, strawberries, plums

Herbs – mint, chives, sage

Beef, lamb, poultry, pork

Cheese – cheddar, double Gloucester,

stilton • Milk

Fish – mackerel, cod, haddock, salmon

Food transported is calculated in food

miles, distance food travels to the

consumer.

Food waste - when you have prepare too

much or it goes off before use

Organic farming – strict guidelines using

no artificial pesticides or fertilisers. Organic logos used:

Food Safety and

Food Choices

Cooking food for different reasons:

• Destroy harmful bacteria

• Improve colour, flavour, smell and texture

• Make food last longer • Make the diet more varied

Three methods of heat transfer:Conduction – heat from the stove

transfers to the pan

Convection – heat transfers through a

liquid (water)

Radiation – direct heat via an element

Shortening – Adding fat to biscuits and

pastries gives them a good crumbly texture.

Aeration – air trapped in a mixture gives a

springy texture in cake.

Denaturation of protein – when the long

chain of amino acids that make up proteins unfold. This happens when protein foods are either heated, beaten or exposed to acidic foods.

Coagulation of proteins – When the

protein in food sets during the cooking process. Egg whites become solid.

Sugar and syrup – types of carbohydrate,

caramelise when heated. Water

References

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