Nutrition

Question 1

Micro-nutrients

Answer 1

Vitamins (water soluble: b+c and fat soluble: a,d,e,k)

Minerals (ion+ calcium)

Question 2

Other essential nutrients

Answer 2

Nsp- non starch polysaccharide

Water

Question 3

Proteins

Answer 3

1st class, hbv (animal in origin) with exception of soya
E.g. Meat, fish, dairy, eggs

2nd class, lbv (vegetable in origin)
E.g. Pulses, nuts, quorn, tvp etc

Question 4

Functions of proteins

Answer 4

Growth and repair of body tissues

For heat/ energy

Question 5

Macro-nutrients

Answer 5

Proteins
Lipids
Carbohydrates (starch- healthier source of energy)
Measured in grams

Question 6

Why do we need protein?

Answer 6

The body needs 20 amino acids and some are made by your body but there are 8(for adults)- 10(for children) which must be obtained from food. ‘Indispensable amino acids)

Question 7

Mixing proteins

Answer 7

You can mix hbv and lbv to ensure maximum intake of indispensable amino acids, saves money as lbv proteins are cheaper, provides a varied diet.
Beans on toast= hbv meal

Question 8

Lipids functions

Answer 8

Energy + heat
Protection of inner organs
Provides flavour
Carries fat soluble vitamins (adek)

Question 9

How are lipids used?

Answer 9

Frying 
Enriching
Shortening
Emulsifying
Moistening
Colouring
Creaming

Question 10

Types of lipids

Answer 10

Fat and oils

Question 11

Fats

Answer 11

Solid at room temperature 
Animals in origin (except margarine)
Saturated fat = cholesterol 
Meat, egg yolk, cheese, cream 
Exception: oily fish (polyunsaturated fat)

Question 12

Oils

Answer 12

Liquid at room temperature 
Exceptions: Palm oil and coconut oil 
Vegetable in origin 
Unsaturated fats (counteracts cholesterol)
Seeds, olives, nuts

Question 13

Too much fat can cause:

Answer 13

Obesity
High cholesterol 
Coronary heart disease 
Halitosis
Type 2 diabetes

Question 14

Meat types

Answer 14

Tender (short, fine fibres)
Tough cuts (longer wider fibres)

Question 15

Tough cuts of meat

Answer 15

Tenderised by tomatoes or yoghurt to break down fibre
Longer to cook
Stews- simmer the meat

Question 16

Tender meat

Answer 16

Quick to cook

Question 17

How to make chicken breast finer fibre

Answer 17

Meat hammer it

Cut across perpendicular to the visible fibres

Question 18

2 types of carbohydrate

Answer 18

Starch (polysaccharides)

Sugars

Question 19

Sources of sugar

Answer 19

Vegetables- photosynthesis
Sugar cane+ beet - glucose
Fruit - fructose 
Honey
Milk - galactose (exception to vegetable in origin)

Question 20

Soures of starch

Answer 20

Wheat
Rice
Oats
Barley
Potatoes

Question 21

Functions of carbohydrates

Answer 21

Provides heat and energy

Slow release

Question 22

NSP - non starch polysaccharide

Fibre/ roughage

Answer 22

Found in cell walls of fruit+ veg + outer husks of cereals
Aids digestion by moving food through digestive system efficiently by peristalsis
30g a day

Question 23

Vitamin a

Answer 23

Needed for night vision, healthy skin, normal growth.

Oily fish, cheese, eggs, red orange and green fruit + veg

Question 24

Vitamin b

Answer 24

Helps release energy from carbs and needed for normal growth + nerve tissues.
Meat, nuts, yeast, dairy products + green leafy veg

Question 25

Vitamin c

Answer 25

Increases iron absorption + maintains body tissue.

Fruits(citrus), veg(broccoli) black currant and potatoes

Question 26

Vitamin d

Answer 26

Needed for absorption of calcium in bones + teeth.

Butter, margarine, cereal, milk, fish + sunlight

Question 27

Calcium

Answer 27

Strong bones+ teeth. Healthy muscles+ nerves.

Cheese, milk, bread, canned fish + green veg

Question 28

Iron

Answer 28

Healthy red blood cells and prevent anaemia.

Red meat, green veg, eggs, bread + fortified (strengthened with vitamin a+d) cereals

Question 29

Sodium

Answer 29

Healthy nerves and muscles.
Too much = bad for heart
Salt+ salty foods like salami, bacon + olives