Nutrition

Question	Answer
what does protein do for us?	1. Building bricks for life 2. This helps every cell in the body reproduce from muscles, to hair, to saliva 3. This replaces old cells in the elderly and builds new cells in children
HBV = High Biological Value	HBV Proteins- (Animal proteins are the big building bricks, They contain all 10 essential amino acids) E.g : Meat, Fish, Eggs, Bread
LBV = Low Biological Value	LBV Proteins- (Vegetable proteins are the small building bricks, They have some of the essential amino acids missing) E.g : Nuts, Beans, Peas, Lentils
Protein is converted int0.....	Amino acids
Simple carbohydrates are.....	Sugars
What does this do?	Sugars release quickly giving a burst of energy
Examples include	Lots in: sweets, chocolate, cake, biscuits, ice cream etc
Sugary food	Most sugary foods either contain just sugar or sugar and fat. So, usually no ‘good’ nutrients Sugar can be described as an ‘empty’ calorie - it provides energy but nothing else
Complex carbohydrates are....	Starches
What does this do?	Starches are broken down slowly so give a long drawn out energy
Examples include	Lots in: bread, pasta, all cereals such as wheat, rice, maize (corn) and oats, potato Smaller in: beans, peas, some fruit
Starchy food	Starchy foods also contain some protein, fibre, calcium and iron and the B vitamins Potatoes also contain vitamin C
Fats are categorised into....	Saturated and Unsaturated
Saturated fats	Solid at room temp : BAD fats Found in: cream, cheese, butter, ghee, lard, fatty meats Foods examples: cakes, biscuits, pies, pastries
Unsaturated fats	Liquid at room temp: GOOD fats Found in: vegetable oil, olive oil, soya, sesame oil, oily fish (mackerel, sardines, pilchards, salmon)
Monounsaturated	Mostly found in nuts and oils. Good for you because they reduce your cholesterol and the risk of heart disease and strokes
Polyunsaturated	Mostly found in vegetables and fish. They are good for you because it is an essential fatty acid (omega 3 and 6 are fats), your body can't function without them, reduces your cholesterol and risk of disease
Fats are very good for you because....	Needed to build cell membranes, Protect vital organs, Form an insulating layer under the skin to keep the body warm, They contain fat soluble vitamins including A and D, They help you to feel full for a long time, They give food a good texture
Too much saturated fat is bad for you because....	It can lead to obesity, Coronary Heart disease (CHD), high blood pressure/stroke and heart attacks, high cholesterol (clogged arteries), bad breath (halitosis), type 2 diabetes, bad skin
Vitamins	Only need tiny amounts needed, but vital for health
Vitamin A function	Needed to make ‘visual purple’ in the eye, so prevents night blindness. Also helps to keep mucous membranes moist
Vitamin A found in	cheese eggs fortified low-fat spreads Yoghurt Carrot
Vitamin A effect of cooking	Absorbed better
Vitamin B function	They help release energy from carbohydrates
Vitamin B found in	vegetables, peas, fresh and dried fruit eggs, wholegrain breads, some fortified, breakfast cereals, liver, meat, fish, wheat, flour, maize flour, eggs, milk
Vitamin B effect of cooking	Mostly lost during cooking
Vitamin C function	Helps connective tissues (like glue) which holds cells together! It helps the body absorb iron. Iron helps blood, and so vitamin C helps you to recover
Vitamin C found in	oranges and orange juice, red and green, peppers, strawberries, blackcurrants, broccoli, brussel sprouts, potatoes
Vitamin C effect of cooking	Mostly lost during cooking
Vitamin D function	Works with calcium to help form strong teeth and bones. The sunshine vitamin because it is made in the body as a reaction to the sun
Vitamin D found in	oily fish (such as salmon, sardines and mackerel), eggs, fortified fat spreads, fortified breakfast cereals, powdered milk
Vitamin D effect on cooking	The body produces it itself because its not reactive to heat
Vitamin E function	Helps maintain healthy eyes, skin and strengthens immune system
Vitamin E found in	Nuts Seeds Wheat
Vitamin E effect on cooking	Its not reactive to heat
Vitamin B is broken down into	Thiamine Niacin Riboflavin
Iron works with Vitamin C and is found in....	Needed for making red blood cells. Blood is the body’s transport system (it takes oxygen around the body). Often found in females
It is good for you because....	Lack of iron results in anaemia
Calcium works with Vitamin D and is found in....	Needed for strong bones and teeth. Works with vitamin D and phosphorus
It is good for you because....	Helps blood to clot. Lack of calcium can cause osteoporosis (brittle bone disease)
65% of our bodies are water. We can go a long time without food but only a few days without water. But why? What does it do?	Many processes in the body need water. Because it controls bod temperature, Lubricate (grease) joints, Help digestion, helps to remove waste products from the body
Fibre is not a nutrient. What does it do?	It helps us to digest food. No fibre would result in constipation. Cancers can be caused by lack of fibre
Soluble- what does it do?	Lowers cholesterol, reduces the risk of heart disease, helps control the level of blood sugar
Where is it found?	Peas, beans, lentils, apples, cranberries and citrus fruits
Insoluble: what does it do?	Lowers cholesterol, acts like a sponge and expands to hold water, helps to keep faeces soft
Where is it found?	Wholegrain, whole wheat and all bran
What can a caterer do to increase the amount of fibre in a dish?	1.Offering wholemeal bread and cereals 2.Offering wholemeal pasta and brown rice 3.Serving fruit and veg with the skin 4.Serving fruit and vegetables raw 5.Adding rolled oats to crumble toppings 6.Using wholegrain for deserts
What are the government 8 top tips for healthy eating?	1.Base metals on Starchy Foods 2.Eat 5 fruit and veg a day 3.Eat lots of fish 4.Cut down on Sugar and Fat 5.Eat less Salt 6.Do lots of exercise 7.Drink lots of water 8.Eat Breakfast

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	Created by Olivia Bamber about 8 years ago