Unit 1 Flashcards
Vitamin A- Fat soluble micronutrients
Sources: Yellow fruits and vegetables, fish, dairy, egg yolks and dark green vegetables.
Functions: Good eye sight, healthy skin and healthy lining of the mouth, tongue and lungs.
Effects of a deficiency: Poor vision, stunted growth.
Vitamin D- Fat soluble micronutrients
Sources: Sun, dairy, fatty fish and margarine.
Functions: Absorption of Calcium- formation of bones and teeth.
Effects of deficiency: rickets and osteoporosis
Vitamin B1- Thiamin- Water soluble micronutrients
Sources: Wholegrain breads/ cereals, dried beans/ peas, yeast extract and nuts
Functions: Release of energy from food
Effects of deficiency: Beri beri- a skin disease
Vitamin B2- Riboflavin- Water soluble micronutrients
Sources: wholegrain’s, yeast extract, green vegetables, eggs and dairy products
Functions: healthy skin and eyes, the release of energy from food
Effects of deficiency: Skin disorders and Anaemia
Vitamin B3- Niacin- Water soluble micronutrients
Sources: Meat, fish, wholegrain’s, liver, eggs and dairy
Functions: Release of energy from food, healthy skin and functioning of digestive tracks
high risks of deficiency: smokers, elderly, vegans, heavy drinks and pregnant/ breastfeeding women
Vitamin C- Ascorbic Acid- Water soluble micronutrients
Sources: Citrus, tropical fruits and spinach
Functions: Resistance of infection, healing of wounds, healthy gums/ teeth and absorption of Iron.
Effects of deficiency: Scurvy, anaemia, slow healing wounds.
Iron- Minerals
Sources: Read meat, egg yolk, wholegrain’s and dark leafy vegetables
Functions: responsible for the formation of red bloods cells- part of enzymes
Effects of deficiency: anaemia
Calcium- Minerals
Sources: prawns, broccoli, dairy products, almonds and wholegrain’s
Functions: Formation of bones and teeth, nerve functioning and muscle contractions
Effects of deficiency: Osteoporosis and rickets
High risk of deficiency: Smokers, vegans, lactose intolerant and pregnant women
Sodium- Minerals
Sources: Bread, butter and ant food with added salt
Functions: assisting in the fluid balance in the body
Effects of deficiency: occurs in time of dehydration and can include cramps, nausea, headaches and fainting.
Protein- Macronutrients
two kinds of protein, complete and incomplete.
Functions of proteins: Growth. maintenance and repair of body cells, production of enzymes, DNA and hormones and secondary source of energy.
Complete protein
9 essential amino acids
Sources: all animal products and soy beans.
Incomplete protein
not all essential amino acids
Sources: rice, potatoes, baked beans, peas and breakfast cereals
Monosaccharides- Carbohydrates
simplest form of sugars, consists of glucose, fructose and galactose.
Sources: Fruit/ vegetables and honey
Disaccharides- Carbohydrates
Sucrose: Cane sugar and fruit
Lactose: Milk
Maltose: Malt sugar
Polysaccharides- Carbohydrates
Starch: Cereals and Vegetables
Cellulose/ fibre: Structure of the plant cell
Functions of Carbohydrates
preferred source of energy, stored in the form of glycogen, 1g = 16Kj of energy and cellulose is used to stimulate the digestive system.
Saturated Fats- Fats
contains the maximum amount of hydrogen.
Sources: Animal products, coconut oil and palm oil
Function: Forms cholesterol- linked to heart disease
Unsaturated fats- Fats
Healthy fats
Monounsaturated: Avocado and olive oil.
Polyunsaturated: Fish, nuts and seed oils
Function: Helps prevent the formation of cholesterol
Trans fat- Fats
Fats exposed to high temperatures
Sources: Butter/ Margarine
Sensory Properties of food
- Taste/ flavour- sweet, sour, bitter, salty
i. temperature- sweetness intensifies at a higher temperature - Aroma/ smell- Stimulates appetite
- Appearance- colour and shape
- Texture- The feel of food in the mouth- smooth/ chewy.
- Sound
Physical Properties of food
- Colour
- Shape
- Size
- Volume
- Viscosity
Chemical Properties of food
- Nutrients
- Colours
- Flavours
- Food additives
- Enzymes
Functional Properties of food - Definition
how sensory, physicals and chemical properties change during cooking
Functional Properties of Protein
Denaturation
Coagulation
Oxidation
Functional Properties of Carbohydrates
Strach: Dexhrinistaion and Gelatinisation
Sugar: Caramelisation and Crystallisation
Functional Properties of Fats
Emulsification
Rancidity
Functional Properties of Processing
Aeration
Leavening
Underconsumption of Nutrients- Anaemia
Insufficient red blood cells
Sources: Fish, eggs, red meat, tofu, green leafy vegetables and wholegrain’s
Deficiency: iron deficiency, transport of blood to the brain, fatigue, shortness of breath and pale skin
Underconsumption of Nutrients- Osteoporosis
Fragile or brittle bones
Sources: Food rich in calcium- dairy products
Deficiency: deficient in calcium, bones lose calcium quicker than what the body can create it.
Underconsumption of Nutrients- Malnutrition
Underconsumption of nutrients
Sources: healthy food
At risk of deficiency: elderly and low socio-economic groups
Overconsumption of Nutrients- Obesity
Sources: Takeaway food, unhealthy food is cheaper, serving sizes are too big and availability of snack food
Solutions: change portion sizes and avoid rapid weight loss
Overconsumption of Nutrients- Type 2 Diabetes
Sources: Lifestyle, high blood pressure, obesity and high blood fat
Solutions: regular meals, exercise, no smoking or takeaway and a low Kj diet.
Overconsumption of Nutrients- Cardiovascular
Solutions: Regular exercise, wide variety of healthy food and maintaining a healthy weight.
Societal influences on food- Lifestyle
- Social activities
- Use of leisure time
- Work commitments
- Family meal patterns
- Sleep patterns
Other societal influences on food
- Culture and traditions
- Peer groups
- Media
- Advertising
- Marketing
Wet processing techniques
- Baking
- Roasting
- Frying
- Grilling/ BBQ
- Stewing and Casseroling
- Braising
- Microwaving
Dry processing techniques
- Boiling and Simmering
- Poaching
- Steaming
What is required to be on a food label?
- Nutrion information pannel
- Percentage labeling
- Name or description of food
- Food recall information
- Information for allergy sufferers
- Date marking
- Ingredients list
- Country of origin
- Barcode
- Weights and measures
- Use and storage information
- Mandatory warnings and information
- Genetically modified content
- Legibility
Functional properties
aeration caramelisation coagulation crystallisation denaturation dextrinisation emulsification gelatinisation leavening oxidation rancidity
