Food commodities Flashcards
How has the eatwell guide changed?
- Purple segment (fats) now only contains unsaturated oils and fat spreads. High fat and high sugar foods removed.
- Fruit juice is now included in hydration section, maximum 150ml still counts as one portion of 5 a day.
- Protein section has changed to incorporate plant sources
- Guidance on healthy hydration has been added
- Name has changed from Eatwell plate to eatwell guide
- A front of pack nutrition label has been added
- Additional messaging is provided for each food group
What is the definition of a food group?
Any number of categories (now usually 4 or 5) into which foods are classified in various nutritional schemes.
What are the 5 main food groups?
- Fruits & vegetables
- Starchy carbohydrates
- Protein foods
- Fats & oils
- Milk and milk products
What is the eatwell guide?
A schematic representation produced by PHE showing different types of food we should eat, and in what proportions, to have a healthy, balanced diet.
Why is strong flour best for bread making?
It has a higher protein/ gluten contents >12%
What foods are made from maize?
Cornmeal - fine flour that makes tortillas, corn chips and cornbread.
Cornflour - cornstarch (protein and fat washed away)
Breakfast cereals - fortified with B vitamins and iron
Corn oil - can be refined
Corn syrup - hydrolysed
What causes different rices to be different? e.g white and brown rice?
Brown rice has the outer husk removed.
White rice has the bran and germ removed.
What can rice be used for? (What food products?)
On its own as brown or white rice
Ground - baby foods
Flour
Breakfast cereals
What staple cereal has the highest protein content?
Millet
What staple cereal has the highest available carbohydrate value per 100g?
Brown rice - 71.1g
What are the 3 staple cereals with the highest crude fat value per 100g?
Maize - 6.1g
Oats - 5.9g
Millet - 4.7g
What minerals are found in cereals?
Iron, magnesium, sodium, manganese, and zinc in varying amounts
Calcium if the flour is fortified
Selenium, depending on the source
What vitamins are found in cereals?
Vitamin E
Some B vitamins
What is the mandatory vitamin and mineral fortification rule of cereals?
All wheat flours (except wholemeal) have vitamins and minerals reinstated so that 100g flours contains no less than 1.65mg iron, 0.24mg thiamin, 160mg niacin and 235-390mg calcium.
How and what micro and macro nutrients are lost during certain process? (cereals)
During milling (wheat to flour) - 77% thiamin lost, 67% riboflavin lost, 72% niacin lost, 86% vitamin B6 lost, 68% folic acid lost and 83% biotin lost.
During processing rice - 15% of the protein content and 65% fat and fibre content is lost. There is also an 80% loss of thiamin, 40% loss of riboflavin, 66% loss of niacin, 94% loss of vitamin B6, 20% loss of folic acid and a 58% loss of biotin.
What are polyphenols? And what is the most common class?
The most numerous and widely distributed group of bioactive molecules Most common class are the flavonoids.
What do high levels of polyphenols do?
Along with high levels of phytic acids they inhibit zinc and non-haem iron absorption by forming insoluble complexes in the gut.
What are carotenoids?
Bioactive compounds
Lipid soluble plant pigments, includes beta carotene.
What are some food examples or roots and tubers?
Cassava Sweet potatoes Potatoes Yams Taro
What nutrient content do root and tubers have?
Main nutrient - carbohydrate and fibre
1-2% protein content
Depending on source, beta-carotene, iron, folic acid, potassium, vitamin C and provitamin A.
What percentage of energy should carbohydrates provide in the diet?
45-60%
What are the bioactive components found in carbohydrates?
Flavonoids, carotenoids and tocopherols
What are the main nutrients found in starchy carbohydrates?
Protein Non-starch polysaccharides - insoluble and soluble B vitamins Vitamin C (potatoes with skin) Magnesium, zinc and selenium
What counts as part of a persons 5 a day?
Fruit and veg
Fruit juice
Beans and pulses
What average amount is considered 1 portion of 5-a-day?
Approximately 80g
What are the main nutrients in animal products?
Essential amino acids (protein), zinc, iron, B vitamins and saturated fat
What are examples of saturated fats?
Butter, lard, coconut and palm oil
Trans-fatty acids
What are some examples of monounsaturated fats?
Margarine spreads
Olive oil
Canola oil
Peanut oil
What are some foods that are high in omega-3 fats?
Soy and canola oils
Plant and marine foods
Canola-based nutrients
What are some food examples that contain Omega-6 fats?
Nuts, seeds and plant oils such as corn, soy and saffflower
How are nutrients altered in cooking/ processing?
Milling wheat Polishing rice Cooking - heat, leaching Canning - heat, pressure Freezing Irradiation Storage Concentration or addition of fats and sugars
What is the recommended alcohol intake for the average adult?
Maximum 14 units spread over 2-3 days
