Nutrients In Foods Flashcards
What is the main nutrient in potatoes, bread, rice, pasta and other starchy foods? (cereals)
Carbohydrate in the form of starch
Name 2 things wheat is used to make?
Bread and pasta
What happens to some nutrients when wheat is processed?
Some nutrients are removed
What is it mandatory to do to wheat flour (except for whole-meal)?
It is mandatory to fortify wheat flour
What must wheat flour be fortified with ? (4 nutrients)
- iron
- niacin and all flours except whole meal
- thiamine (vitamin B1)
- calcium
Look at textbook for structure and nutrients found in wheat (pg 69)
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Name 4 structures of wheat
- bran
- endosperm
- scutellum
- germ
What nutrient does the bran provide?
- fibre
What nutrients does the endosperm provide? (3)
- B vitamins
- starch
- LBV protein
What nutrients does the scutellum provide? (2)
- B vitamins
* LBV protein
What nutrients does the germ provide? (5)
- B vitamins
- LBV protein
- vitamin E
- fat
- iron
Look at table in textbook to compare nutrients in different flours (pg 70)
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What are the main nutrients found in rice? (3)
- carbohydrate- starch and fibre (if brown rice)
- B vitamins (thiamin and niacin)
- protein (LBV)
What are the main nutrients found in Maize?
- similar to other cereals
* good source of vitamin A
What are the main nutrients found in oats? (6)
- carbohydrates (starch and fibre)
- B vitamins (thiamin, riboflavin, and B6)
- calcium
- iron
- small amounts of folic acid
- soluble fibre
What type of foods are potatoes classed as?
Starchy foods
Why will the nutritional content of potatoes vary?
It will vary depending on the season and how they are cooked
Look at textbook to see nutritional values of different potatoes (pg 70)
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Cereals are an important source of nutrients in the diet, particularly _____
Carbohydrates (starch)
The nutritional content of fruit varies, depending on the ____ of fruit
Type
In general, what nutrients are fruits high in and what nutrients are they low in?
- fruits are high in vitamins and carbohydrates (sucrose, fructose, fibre) and minerals
- they are low in protein and fat
What fruits are rich in vitamin c? (2)
- blackcurrants
* rosehips
What fruits are good sources of vitamin c? (4)
- citrus fruits
- strawberries
- gooseberries
- raspberries
What is vitamin c destroyed by?
Heat
What is a good source of vitamin A?
Apricots
What form is carbohydrate found in in ripe fruit?
It is found in the form of sucrose and fructose
Where is fibre found in fruit?
- found in the skin and fibrous parts of the plant
How many portions of fruit and veg are we recommended to eat per day?
5
What does the nutrient content of vegetables vary on? (2 things)
- the type of vegetable
* how they are cooked
Many vitamins are ____ soluble so destroyed by ____
- water
* heat
What veg is protein found in?
Only pulses and beans
What type of protein is found in veg, is there an exception ?
Protein is of a low biological value (LBV), except in soya beans where protein is HBV
What is HBV protein?
Protein containing all the essential amino acids
What veg is carbohydrates found in, in the form of starch ?
Root veg and tubers
Are vegetables a good source of fibre?
Yes
What veg are rich sources of vitamin C? (5)
- sprouts
- cabbages
- green peppers
- spinach
- watercress
What veg are reasonable sources of vit c? (3) and why?
- peas
- beansprouts
- potatoes
- because we consume them in large quantities
What veg provides a good source of thiamine
Pulses
What vitamins do most vegetables contain
B group vitamins
What veg are good sources of vit A?
Carrots and dark green vegetables
What veg is calcium and iron found in? (3)
- watercress
- cabbage
- spinach
Some veg contain calcium and iron but it is not always available to the ____
- body
Fruits and veg are good sources of (3 things)?
- vitamins
- carbohydrates
- fibre
Why do you need to cook fruit and veg carefully?
Many of the vitamins are water soluble so are destroyed by heat. Need to be cooked carefully to reduce the loss of nutritional value
What is milk mainly made up of?
Water
Milk is an ____ and has tiny drops of ___ suspended in it
- emulsion
* fat
As oil and water don’t mix, what will happen to the fat? What is this seen as?
- the fat will rise to the top of the milk
* this is seen as the cream line in the milk
What has happened to the milk that we buy?
It has been homogenised
What does it mean if milk is homogenised? As a result, what is not visible?
- it means the fat is distributed evenly throughout the milk
- this means the fat line is not visible
What nutrients does milk contain? (6)
- water
- protein
- fat
- carbohydrate - lactose is a milk sugar
- vitamins and minerals
Approximately how much of milk protein in % is casein?
82%
What is casein?
Protein found in milk
What is lactose?
Sugar found in milk
What does milk provide you with?
Energy
What does the fat content of milk depend on?
It depends on how it is processed
What type of protein is found in milk?
HBV - contains all essential amino acids
What is fat content of standardised whole milk? (%)
3.5%
What type of fat does milk contain?
contains both saturated and unsaturated fats
What type of milk has sales increased in and why?
Reduced fat (semi-skimmed) milk because we are encouraged to consume less fat
What form of carbohydrate is in found in milk?
Lactose
What does lactose taste like? Why is lactose free milk available?
It doesn’t taste sweet
It’s for ppl who have an intolerance
What vitamins does milk contain?
- vitamin A (retinol and carotene)
- vitamin D
- vit B2 (riboflavin)
- vit B1 (thiamin)
- vit B3 (nicotinic acid)
When is there more vitamin A and D in milk?
There is more in summer
Why does semi-skimmed milk contains fewer vitamins?
As the fat is removed and vit A is soluble
What are the water soluble vitamins in milk?
- B1
- B3
- B2
What minerals are found in milk? (2)
- calcium
* phosphorus
How much of the calcium intake of adults is provided by milk and milk products ? (%)
43%
Give examples of other milk products milk can be processed into
- dried milk powder
- evaporated milk
- condensed milk
Name 3 alternatives for milk for lactose intolerant people
- rice milk
- oat milk
- soya milk
What are the nutrients like in rice milk?
- low in fat and calories
- easily digested source of carbohydrate
- has less protein and essential fatty acids than cow’s milk
What are the nutrients like in oat milk?
- oats can help to reduce cholesterol
- rich in folic acid and vit E
- low in saturated fat
- good source of fibre and soluble fibre
What are the nutrients like in soya milk?
- lower fat content than full-fat cow’s milk
- low in carbohydrates
- provides HBV protein
When making semi skimmed milk, what vitamins contents are reduced?
- vit A
* vit D
What is cheese made of?…. so what does it have similar nutrients to ?
- cheese is made from milk solids
* contains similar nutrients to milk
What nutrients will hard cheese contain more of and why?
Hard cheese will contain more fat and protein as more of the liquid has been pressed out during the processing
What is cheese a concentrated source of?
Protein
What nutrients is cheese a good source of?
- protein
- riboflavin
- calcium
- vit A
Do harder varieties of cheese and cream cheeses have higher fat content?
Yes
What are the nutrients present in plain yoghurt the same as?
Same as milk
There are many different yoghurts available to buy. Why should you read the labels carefully?
Because some are advertised as fat free but have added sugar to them, so they have a high energy value
What is meat?
The muscle tissue of animals
Structure of meat look at pg 77 for diagram
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What does connective tissue do?
Surrounds the muscle fibres
What are the muscles?
Fibres bundled together and surrounded by connective tissue
What 2 proteins is connective tissue made up of ?
- collagen
* elastin
What is myoglobin
A protein which gives meat its red colour, along with some of the haemoglobin which is in the muscles
Where is fat found in meat?
Between the bundles of tissues
How does fat help the meat when it is being cooked?
It keeps the meat moist and adds flavour
What type of protein is found in meat?
HBV
What is the fat content like in mea?
Fat content varies depending on cut of meat, many farmers producing meat with less fat now
What vitamins does meat contain?
- vitamins A and D (fat soluble)
* B vitamins
What does the amount of fat soluble vitamins (A and D) depend on?
The amount of fat present in the meat, as they are fat-soluble
Why may B vitamins leach into cooking liquid?
They are water soluble
What type of meat is a good source of iron?
- red meat
* offal (liver and kidney)
How much water in % makes you meat?
74%
Poultry is similar to meat in nutritional value, except that it generally contains less ____ (apart from duck and goose).
Fat
Does poultry contain less or more iron than meat?
Less iron
Can we eat the internal organs of animals? What is this called?
- yes
* this is called offal
Give 5 examples of offal
- kidneys
- liver
- heart
- tongue
- tripe
Is offal usually higher or lower in fat than meat?
Usually lower in fat
What is liver a good source of?
Vitamins and iron
Meat is a good source of ____
Protein
Poultry is a good source of ____ and contains less ____ than meat
- protein
* fat
What type of protein does fish contain?
HBV
What 2 fishes contain very little fat?
- white fish
* shellfish
What is oily fish a good source of?
Essential fatty acids that the body can’t make (omega 3)
What mineral is in fish and when?
Calcium is a good source in fish where the bones are eaten e.g. sprats and tinned fish when the bones are softened in processing
What vitamins is oily fish a good source of ?
- vit A
* vit D
How many portions of fish are we recommended to eat? How many of these are oily fish?
- at least 2 portions of fish a week
* 1 should be oily fish
What is fish a good source of (2 things)
- protein
* iodine
Give examples of what animals can eggs come from?
- Hens (most commonly)
- duck
- goose
- quail
What 3 parts are eggs made up of?
- shell
- egg white
- egg yolk
How much of egg in % is shell?
10%
Does the colour of the egg shell affect the nutritional value?
No
How much of an egg in % is egg white?
60%
What are the 2 parts of the egg white?
The thick and thin
How much of an egg in % is egg yolk?
30%
What does the colour of the egg yolk tell you?
What the hens are fed
What does the egg yolk contain and what is it?
- It contains lecithin
* it is an emulsifier
What is lecithin
- an emulsifier
When is lecithin useful?
It is useful when combining ingredients that would normally separate (e.g. it is used in mayonnaise to stop oil and water separating)
Name parts of the structure of an egg (10)
- shell
- inner membrane
- thin white
- thick white
- yolk
- nucleus of yolk
- yolk membrane
- cuticle
- airspace
- chalaza
Look at txtbook pg 80 for structure of egg
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What are eggs particularly useful when making food? (4 things)
- setting
- combining
- aerating
- thickening mixtures
What is albumin?
The protein found in egg white
Give examples of products that soya beans are made into
- milk
- soy sauce
- tofu
What is textured vegetable protein (TVP) made of?
Soya beans
How are soya beans made into TVP?
- soya beans are made into a flour like substance and then mixed with water so the starch can be removed
- mixture is made into a variety of shapes
What 2 forms can TVP be bought in?
- dried
* frozen
Is TVP flavourful?
- No
* it is bland so needs ingredients with strong flavours to be added to make it an interesting product
What is tofu made of?
Ground soya beans
What texture does tofu resemble?
- it resembles a soft cheese flavour
Can tofu absorb flavour easily and why?
- yes
* because it is soft
What is mycoprotein (Quorn) produced from?
Micro-organisms
When mycoprotein is made into a food product, what is added to it so it binds together?
Egg white
What shapes is mycoprotein shaped into?
- mince
- slices
- fillets
Name 3 categories of beans and non-dairy sources of protein
- soya products
- peas, beans and lentils
- Quorn
What type of protein do peas, beans and lentils contain?
LBV
What type of protein do soya beans have?
HBV
In alternative proteins what vitamins and minerals do they have?
They are often fortified.
Soya is fortified with B12 as this vitamin is mainly in animal foods and therefore this helps to meet the needs for vegans
In which alternative protein foods is fibre found in?
Soya mince and Quorn
Soya and mycoprotein foods provide ____ and are low in ____
- protein
* fat
