GCSE 2018 Flashcards
What is a macronutrient?
Protein, carbohydrates and fats, which are needed in large amounts and measured in grams
What are micronutrients?
Vitamins and minerals, which are needed by the body in very small amounts and are measured in mg
Why do we need Protein?
Growth
Repair
Maintenance of body cells
Production of enzymes and hormones
What are proteins made from?
Amino acids chains
What does animal proteins Have?
HBV
High biological value
Found in milk, cheese, eggs and meat
What is a vegetable Protein?
LBV
Low biological value
Found in seeds nuts beans lentils
What does HBV and LBV refer to?
Number of essential amino acids in foods
How much protein does a person between 15 and 50 need?
55g
How much protein does a child aged 4 to 6 need?
20g daily
What are the two types of carbohydrates and what do they do?
Starch gives slow release energy keeping us feeling fuller for longer
Sugar releases glucose very fast giving us a short burst of energy
What are the two types of sugars and some examples?
Monosaccharides - glucose absorbed directly into the bloodstream during digestion
Fruits veg corn
Dissaccharides - formed when two monosaccharides molecule are joined
Can sugar beet milk wheat
What is a Starch?
Polysaccharides - starch is a complex carbohydrate
Potatoes oats corn fruit veg
Why do we need fat?
Macronutrient which provides us with energy
Insulation and body warmth
Protecting vital organs
Acting as a carrier for the fat soluble vitamins: Vitamin A, D, E and K
Hormone production
What is a saturated fat?
Have all carbon atoms in each molecule joined with hydrogen atoms.
Linked with coronary heart disease as it’s bad cholestral
Butter, cream, cheese and meat fat
What is a monounsaturated fat?
One carbon atom in each molecule joined to one other carbon atom, forming a double bond. The double bond blocks any hydrogen molecule from joining two carbon atom
Reduces blood cholestral as it’s good fat
Avocados and olive oil
What is a polyunsaturated fat?
Several carbon atoms form double bonds thus reducing hydrogen atoms available in molecule.
Good source of omega 3
Sunflower, soya beans and oily fish
What are fatty acids?
Vital for good health and are found in eggs and meat
What is cholestral?
Fatty substance that is naturally occurring in the blood.
What is the Fat RNI for people?
70g for women
95g for men
What does a fat defiency mean a lack of?
Vitamins A, D, E and K which can lead to night blindness, dry, brittle nails and hair
Why is vitamin A needed?
healthy immune system
help us to see in dim light
Where is Vitamin A found?
Liver Dairy foods egg yolk yellow fruits oily fish
What happens if you have not enough Vitamin A?
A deficiency is rare but can cause night blindness, stunted growth of children
What happens if you have too much Vitamin A?
Fractures in old age
pregnant women can have birth defects
Why is Vitamin D needed?
Formation of bones and teeth
controls calcium absorption
Where is Vitamin D found?
Oily fish
eggs
liver
What happens if you lack Vitamin D?
deficiency causes rickets in children or osteomalacia in adults
heart failure
What happens if you have too much vitamin D?
Kidney Damage
Why do you need Vitamin E?
Anti-oxidant to prevent body from getting diseased
Healthy skin and eyes
Where is Vitamin E found?
Soya
Olive oil
nuts
seeds
What happens if you lack Vitamin E
deficiency is unlikely
What happens if you have too much Vitamin E?
Affects blood coagulation
Why do we need Vitamin K?
Blood clotting
wound healing
good bone health
Where is Vitamin K found?
green leafy veg
liver and bacon
cereals
What happens if we lack Vitamin K?
deficiency is unlikely
What happens if we have too much Vitamin K?
Stored in the liver
What are some fat soluble vitamins and where are they found?
Vitamin A, D, E and K
found in fats and food naturally containing fats and oils
What are some water soluble vitamins?
B group Vitamins
Vitamin C
Why do we need B group vitamins?
Releasing energy from food
Nervous system
Growth in children
Where is the B group vitamins found?
Cereal
wholegrains
eggs
dairy foods
What happens if we lack B group vitamins?
muscle wasting
dry, sore skin
some anaemias
What happens if we have too much B group vitamins?
Unlikely because all flushes out in urine
Why do we need Vitamin C?
Collagen formation
Wounds healing
Helps absorption of iron
Where is Vitamin C found?
Citrus fruits
berries
tomatoes
What happens if we don’t have enough vitamin C?
bleeding gums
wounds not healing
anaemia if not enough iron is absorbed
What happens if we have too much Vitamin C?
Excess is flushed out in urine
What are 3 minerals?
Calcium
Iron
Sodium
Why is calcium needed?
Form, strengthen and maintain bones and teeth
blood clotting
muscles and nerves of the heart
What happens if we lack calcium?
rickets in children
osteoporosis
What happens if we have too much calcium?
A build u in the kidneys can be fatal
Why is Iron needed?
make blood haemoglobin, which carries oxygen to cells
Where is iron found?
red meat
liver
wholegrain cereals
What happens if we dont have enough iron?
anaemia - tired and very pale eye margins
What happens if we have too much iron?
constipation and nausea
Why do we need sodium?
maintain water levels in all cells
controls nerves and muscles
Where is sodium found?
salt
hidden in processed foods
bacon
burgers
What happens if we lack sodium?
rare
What happens if we have too much sodium?
High blood pressure
stroke
Why is potassium needed?
healthy blood pressure
balance body fluids
prevent cramps
Where is potassium found?
fruit vegetables beans nuts seeds
Why is phosphorus needed?
works with calcium to form strong bones and teeth
Where is phosphorus found?
red meat
dairy foods
bread
Why is magnesium needed?
helps bone development and the nervous system
Where is magnesium found?
meat
fish
dairy foods
What vitamin works with iron and how?
Vitamin C
when you eat iron rich plants ass a vitamin C food to the dish to increase the iron absorption
What vitamins works with calcium and how?
Vitamin D
if you don’t have vitamin C with calcium rich foods the calcium can not be absorbed
What does a healthy balanced diet ensure?
iodine, zinc, fluoride, selenium trace elements are easily accessible
What does water do?
regulates body temperature
transports nutrients in the blood
removes waste from cells
aid digestion
What is coeliac disease?
body cannot absorb protein found in wheat
What is anaemia?
body lacks iron, which is needed for red blood cell production
What is type 2 diabetes?
Bodys become insulin resistant and cannot utilise the glucose produced by carbs
What is some cooking methods?
conduction
convection
radiation
What are the effects of oxygen on fruit and veg, meat, fish and fats and oils?
fruit and veg - cut surfaces can go brown due to oxidising of enzymes
meat - red surface becomes brown/ grey due to oxygen affecting the myoglobin
fish - oxygen works with fish enzymes making it spoil rapidly and smell very fishy
fats and oils - oxygen turns fats and oils rancid
What is an emulsion?
where oil and water join together in suspension. To emulsify oil and water and emulsifier is needed such as adding egg yolk to the mixture
Why are enzymes needed?
soften, falvour and ripen foods
What is aeration?
the addition of air to food, will lighten the texture and help it rise because air particles expand on heating
What will happen to strachy carbs when exposed to dry heat?
create dextrin
What foods are available in summer?
cherries pease gooseberries strawberries courgettes
What foods are available in Spring?
spinach rhubarb leeks broccoli radishes
What foods are available in Autumn?
beetroot
ears
raspberries
kale
What foods are available in winter?
swede
turnips
parsnips
spring greens
What is primary market research?
research involves taste testing and sensory analysis of existing or newly developed products
What is secondary market research?
Analysis of existing information
