Dairy, Fruit, Veg, Cereals, Fats, Oils Flashcards
nutritional significance of vegetables
Protein - LBV in pulses, HBV in soya beans
Fat- polyunsaturated in avocado, olives, soya beans
Carbs- fibre in pulse veg, starch in potatoes, root veg and pulses, small amount of sugar in carrots and onions
Vitamins- beta carotene in dark green veg, vit c in leafy greens, peppers, tomatoes, B1, B2, B6 in pulses
Minerals- calcium in root and leafy greens, iron in dark green veg
strategies for increasing veg comsumption
eat veg based soups
add veg to salads
spiraliser to make veg noodles
add veg to smoothies
guidelines for cooking veg
cook quickly
cook in minimal amount of water
stir fry or steam
use left over water in soups
Vitamin C properties, sources, biological functions
Properties:
white crystalline acid
sour/sweet taste
water soluble
Sources:
kiwi
strawberries
blackcurrants
Biological Functions: formation of connective tissue necessary for immune system promotes healing of wounds acts as an antioxidant
nutritive value of cheese
Protein: HBV casein, soft cheese has less than hard
Fat: high in saturated fat, hard cheese has more unless its made with skimmed milk
Carbs: small amount in cottage cheese
Vitamins: A and beta carotene, B2, some Vit D
Minerals: calcium, sodium as salt is added during production, lacks iron
production of cheese: production, packaging, labelling
a culture of lactic acid bacteria is added to pasteurised milk
milk is heated to 30 degrees
rennet is added (contains enzyme rennin) which coagulates caseinogen to casein
mixture separates into curds and whey
curds are chopped to release more whey, they the whey is drained off
curds are heated to 30-40 degrees (scalding) to squeeze out more whey for correct consistency
cut into blocks, placed on top of one another (cheddaring)
salt is added, pressed into moulds
packaging : vacuum packed in polythene plastic bag, wax paper
labelling : type, brand, quantity, date stamp
UHT processing of milk
132 degrees for 1-3 seconds
change in flavour
loss of b and c vits
all bacteria destroyed - can be stored for months unopened without refrigeration
Vitamin D type/form, properties, effects of deficiency
Type/ Form:
D3 - cholecalciferol
animal foods or the action of the suns ultraviolet rays on the skin
Properties:
white crystalline solid
fat soluble, insoluble in water
heat stable
effects of deficiency:
rickets - weak malformed bones in children
osteomalacia - adult bone disease due to loss of calcium, bones soften and break easily
nutritional significance of bran
aids digestion by stimulating peristalsis
made of layers of cellulose - excellent source of roughage
nutritional significance of endosperm
starch for energy
protein for growth
nutritional significance of germ
fat for energy
vit b for healthy nerve activity
classification of cheese
hard - cheddar, parmesan
semi hard -gouda, halluomi
soft - cottage, brie
types of flour
wholemeal - bread, pizza bases
gluten free - coeliac products
self raising flour - cakes
low fat dairy spreads vs functional dairy spreads
low- contain approx. half (30-40%) the fat of butter
95kcal per 25g, suitable for those on calorie controlled diets
example - dairygold light
functional- proven to reduce cholesterol, made from sunflower oil, plants sterols prevent the absorption of cholesterol in small intestine
example - flora pro active
options available when purchasing fruit and veg
wide variety - exotic, organic, free trade
pre packed or loose
fresh frozen or processed
good value and special offers