Lo2- Classification Of Nutrients 🥦🫛🥕 Flashcards
What is essential to know when classifying nutrients?
- Know the name of the nutrient
- The chemical structure
- The functions of the nutrient
- The sources of the nutrient
- Micro/macronutrients
- Be able to identify the nutrients in dishes
- Use recipes/ nutrition program/ textbook to identify the different nutrients un book
Are low GI foods healthier?
. Some low GI foods e.g whole grains should be eaten as part of balanced diet
. However, using glycemic index to decide on healthy and food combinations can be misleading
. Foods with high GI not necessarily unhealthy + not all foods with low GI healthy ➡️ watermelon + parsnips = high GI while chocolate foods have lower GI
. Foods cooked with or contain fat + protein ➡️ slow down absorption of carbs lowering GI e.g crisps have lower GI than than potatoes cooked with fat. Crisps high in fat + should be eaten in moderation
. If only eat foods with low GI diet may be unbalanced + high in fat
What are some sources of nutrients?
. All foods contain nutrients
. Amounts of each nutrient vary + how they work in body ➡️ numerous methods to describe + measure variations
. Done to help families + themselves understand how useful foods are when planning meals
. 4 methods to measure this
- What are nutritional values measured in?
. Grams (g) - 1/1000 of a kg
. Milligrams (mg) - 1/1000 of a gram
. Microgram (ug) - 1/1000000 of a gram
- What are the energy values?
. Kilojoules (kj)
. Kilocalories (kcal)
- What do nutritional values do+ how are they found?
. Give amounts of specific nutrients in quantity of food (100g)
. In order to find out quantities of nutrients in specific food ➡️ large number of samples tested in lab + average figure obtained from each nutrient
- What effects nutritional content?
. How fresh the sample of food being obtained is ➡️ some nutrients start to breakdown + lost longer food is stored
. Variety of plant or how animal was grown/ reared ➡️ type of soil used to grow plant may affect nutrients in plant or access to food fed to chickens
. Way food was processed, preserved or cooked ➡️ boiling plant foods in water = destroy some of vitamin c content
- What are the 2 different types of food labelling?
- Mandatory ‘back of pack’ nutrition labelling
- Voluntary front of pack labelling
- What are some features of mandatory ‘back of pack’ labelling?
- Declaration sine 13 December 2016 ➡️ presented per 100g/ml per portion
- Needs to include: Energy value (kcal or kj), fat, saturates, carbs, sugars, protein + salt (g)
- Further information can be include ✖️ mandatory e.g fibre, vitamins, minerals ➡️ nutrient mist be declared
- What are some features of voluntary front of pack labelling?
- Basic repetition of ‘back of pack’ labelling ➡️ consistent to front of pack
- Labelling scheme implemented combining guideline daily amount (GDA), traffic light colouring ➡️ colour coding+ high, medium, low text
- What is nutrient density?
Identifies proportion of nutrients in food ➡️ nutrient rich + micronutrient dense = similar properties
- How many different national+ international standards have been developed?
7
- What do nutrient dense foods contain?
. Foods high in nutrients but low in calories
. Contain vitamins+ minerals, complex carbs, lean protein, healthy fats
- What order on the Dr Fruham’s food pyramid are the foods in?
Top
Beef, sweets, cheese+ processed foods
Poultry, oil, eggs, fish + fat free dairy
Wholegrain+ potatoes
Seeds, nuts + avocados
Fruits, beans/ legumes
Vegetables
Bottom
- How does Dr Fruham’s food pyramid work?
. Health = nutrients / calories
. At least 90% of diet should be compromised of whole plant foods
. Nutrient dense foods found at bottom of pyramid ➡️ not at top
- What is biological value?
.Scale of measurement used to determine % of given nutrient source = mostly applies to proteins
. Measure of proportion of absorbed protein from food which becomes incorporated into proteins of organisms body
- What does biological value also measure?
.Captures how readily digested proteins used in protein synthesis in cells of organisms
. Biological value varies and depends on wide range of factors ➡️ cooking + preparation
- What are high biological value foods?
Contain all the essential amino acids that are required by the body
- What does low biological value mean?
One or more essential amino acids are missing or present in low numbers
- What is glycaemic index?
A rating system for foods containing carbs and shows how quickly each food effects your blood sugar ( glucose level) when food is eaten
- What are high GI foods?
Foods which are broken down quickly by body + cause rapid increase in blood sugar+ have high GI rating
- What are some examples of high GI foods?
. Sugar + sugary foods
. Sugary soft drinks
. White bread + white rice
. Potatoes
- What are Low and Medium GI foods?
Broken down more slowly+ cause gradual rise in blood sugar levels over time
- What are some examples of Low and Medium GI foods?
. Some fruit + veg
. Pulses
. Wholegrain foods ➡️ porridge oats
What is protein complementation?
Mixing of 2 Low biological value proteins together to ensure all essential amino acids are provided
What are some examples of protein complementation?
Beans on wholemeal toast, pita bread + hummus, lentil Dahl+ naan bread
