nutritional needs when selecting recipes

Question 1

What are your aims when modifying the nutritional profile of recipes (4)

Answer 1

• to lower the fat
• to lower the sugar
• to lower the salt
• increase the fibre

Question 2

List three things you may need to do when modifying a recipe

Answer 2

• adapt it to meet cultural needs
• change the method of cooking
• change its appearance
• improve the nutritional content
• change its shape
• improve its flavour
• modify the ingredients used
• change how it is assembled
• improve its texture
• improve its colour
• reduce the cost
• change it to meet a specific dietary need

Question 3

High and low in g in total fat

Answer 3

HIGH - more than 17.5g/100g
LOW - less than 3g/100g

Question 4

High and low g in saturated fat

Answer 4

HIGH - more than 5g/100g
LOW - less than 1.5g/100g

Question 5

High and low g in sugars

Answer 5

HIGH - more than 22.5g/100g
LOW - less than 5g/100g

Question 6

High and low g in salt

Answer 6

HIGH - more than 1.5g/100g
LOW - less than 0.3g/100g

Question 7

Define dietary guidelines

Answer 7

Advice from the government on recommended food intake in order to achieve dietary goals

Question 8

List 3 of lowering fat

Answer 8

• use fromage frais, quark, or plain yoghurt in place of cream
• use smaller amounts of stronger tasting cheese, such as mature cheddar cheese or parmesan instead of mild cheese
• choose lean cuts of meat or cut visible fat off meat
• swap ice cream for sorbet
• choose canned fish such as tuna in water or brine rather than oil
• reduce the amount of butter on bread or change to a low-fat spread

Question 9

List 3 ways of reducing sugar

Answer 9

• reduce the quantity of sugar in recipes - most still work with a smaller amount
• replace sugar with dried or fresh fruit e.g. banana in muffins provided both sweetness and moisture
• use sweeteners which add flavour

Question 10

List 3 ways of reducing salt

Answer 10

• make use of herbs and spices instead of salt
• read labels on food products and purchase ones with a lower salt content
• reduce the amount of processed foods you eat
• reduce the amount of savoury snacks you eat
• read labels and check that sodium has not been added to the ingredients

Question 11

List 4 foods that are almost always high in salt

Answer 11

• bacon / ham / smoked meats
• cheese
• pickles
• salami
• salted and dry roasted nuts
• salty fish and smoked fish
• soy sauce
• gravy granules, stock cubes and yeast extract

Question 12

List 3 ways you can increase the amount of fibre in your diet

Answer 12

• incorporate extra vegetables into casserole, soups, pasta dishes, meat sauces and stir-fries
• use whole-grain cereal products such as wholemeal pasta and wholemeal bread
• substitute all or half and half wholemeal flour for white flour
• choose breakfast cereals which are wholegrain
• add fresh or dried fruit to puddings,cake and biscuits
• have dried fruit, nuts and seeds as snacks

Question 13

List three methods of cooking that use a lot of added fat

Answer 13

• roasting
• shallow-frying
• deep-frying

Question 14

List three cooking methods that reduce fat

Answer 14

• grill or oven-bake foods instead of frying
• steam fish instead of frying
• poach, bake or boil so that no fat is added
• dry-fry meat in a non-stick pan
• use fats and oils sparingly
• when frying ensure that the fat is at the correct temperature so that less fat is absorbed by the food
• when food is fried put it onto kitchen towel to absorb any excess fat

Question 15

State the four areas of our diet which we should be changing

Answer 15

• cooking method
• portion size
• amount of fibre (inc)
• reducing salt and sugar