Dietary Needs Flashcards
(209 cards)
1
Q
What is the function of protein?
A
- Growth and repair
* 2nd source of energy
2
Q
What is the function of fat?
A
- provides insulation
* gives the body some energy
3
Q
What is the function of carbohydrates?
A
Provides energy for the body
4
Q
What is the function of vitamins?
A
- keeps immune system healthy
- hair and nail growth + strength
- helps to see in the dark
5
Q
What is the function of minerals?
A
- Ion helps carry red blood cells around the body.
* calcium Is for strong teeth and bones
6
Q
What is the function of water?
A
- keeps us hydrated
* needs for body functions and for waste
7
Q
What is the difference between macro and micro nutrients? (Give examples)
A
Macro- needed in large amounts to sustain a healthy diet (protein, fat, carbohydrates)
Micro- needed in tiny amounts, but deficiency can be severe (vitamins, minerals)
8
Q
Why is water important in the diet?
A
- cell hydration
- transportation of nutrients
- regulates body temperature
9
Q
How much of your body is water?
A
50-70%
10
Q
How much water do we need a day?
A
1.5-3litres depending on age, gender etc
11
Q
Where can you get water from?
A
- fresh fruit
- fruit juice
- milk
12
Q
What happens if we don’t get enough water?
A
- dizziness
- tired
- headache (dehydration)
- low concentration levels
- constipation
- kidney stones
13
Q
What are DRV’s?
A
DRV’s are the governments suggestions of how much of each nutrient we should be eating.
14
Q
what are EARs?
A
Estimated Average Requirements- the estimated average values of a nutrient needed by different groups e.g males aged 19-50
15
Q
what are RNIs?
A
Reference Nutrients Intakes- the estimated values of a nutrient which will be enough for all different groups of people.
16
Q
What factors change a persons DRV?
A
- gender
- physical activity levels
- health
- age
17
Q
What are three recommendations made by the government for a healthy diet?
A
- eat 5 portions of fruit and veg a day
- reduce fat and sugar intake
- increase NSP intake
18
Q
What is NSP?
A
Non Starch Polysaccharide (dietary fibre) is the part of the food which isn’t digested in the body. It helps the bowel movements, reducing constipation and other bowel problems. It is needed for your digestive system to function properly. It can lower cholesterol
19
Q
What are nutrients?
A
Nutrients are substances that perform different functions in the body. There is no single food that contains all these essential nutrients that the body needs in order to be healthy.
20
Q
What temperature is the danger zone?
A
5-63degrees Celsius
21
Q
What temperature is room temperature?
A
Room temperature is about 23degrees
22
Q
What happens to bacteria in a fridge?
A
It slows down the reproduction of bacteria
23
Q
What happens to bacteria in the freezer?
A
It makes the bacteria dormant
24
Q
What is a high risk food?
A
A high risk food is a food that is more likely to give you food poisoning I.e. Rice, chicken, milk
25
What conditions do bacteria need to reproduce?
* moisture
* food
* warmth (5-63degrees c)
* time
26
What temperature does meat have to be cooked to to kill bacteria?
72degrees celcius
27
What is the danger zone (definition)?
The temperature when bacteria grows at its quickest
28
What are the advantages and disadvantages of standard components?
Advantages:
•consistent
•requires less skill
•less time needed
Disadvantages:
•not as good quality
29
What is a standard component?
A standard component is a pre-prepared ingredient that is used to make a dish I.e. Pre-made pastry, stock cubes, sauces
30
What are the six legal requirements for food packaging labels?
* use by date
* product name and description
* manufacturers name and address
* cooking and storage instructions
* ingredients list
* allergy information
31
What is CAM?
CAM= Computer Aided Machinery is used to control and monitor processes during the mass production of food products
I.e weighing scales, tunnel ovens, metal detectors
32
What is CAD?
CAD= Computer Aided Machinery is a program used to produce images that can be used in the development of food products e.g packaging labels
33
What Is one-off production?
One-off production is a specialised production this could be for a wedding cake
34
What is batch production?
Batch production is a small scale production with a specific amount of products being made to order e.g McVitties Biscuits
35
What is mass production?
Mass production is large scale production where one product is being made for long periods of time e.g bread
36
What is continuous flow production?
When the same product is being made 24hours a day on the same line e.g cheese
37
What is a genetically modified food?
Genetically modified foods are foods that scientists have altered the genes within the food to change its characteristics.
38
What are nanofoods?
Nanofoods are foods in which the atoms have been rearranged go change the product completely
39
What are organic foods?
Organic foods are foods which have been grown without the use of chemicals, fertilisers or pesticides. They contain no additives.
40
What are farm assured foods?
Farm assured foods are produced to meet specific standards for homegrown foods. Their foods must be farmed and packed in the UK and meet strict hygiene, safety and welfare standards.
41
What can a deficiency of protein lead to?
```
It can lead to:
•having weak hair
•lack of energy,
•weightloss,
•weakness
```
If severe if can lead to:
•muscle deterioration
•heart problems
•Death
42
What are proteins made from?
Proteins are made from small units called amino acids. These form a long chain
43
What happens when proteins are heated?
Some of the weak bonds between the amino acids are broken. This is called denaturing as the properties have changed which means the structure is permanently changed.
44
What is coagulation?
Coagulation is where something sets. It occurs when proteins are heated.
45
What are some plant sources of protein?
* beans
* lentils
* peas
* pulses
* quorn
46
What are some animal sources of protein?
* fish
* chicken
* red meats
* eggs
47
How can you test to see if an egg is fresh or not? (2ways)
1) see how much thin liquid white there is- the more there is the older it is
2) fill a jug with cold water, If it floats it means that the air sack is big and therefore it is older.
48
Why should eggs be kept away from strong smelling foods?
Because the eggs air pockets will absorb the smell and the egg will taste like it.
49
What is egg white made up of?
Egg white is made up of water, protein, and vitamin B
50
What is the egg yolk made up of?
The egg yolk is made up of protein, fat, vitamin A,D,E and minerals
51
What are battery eggs?
When the hens have been kept in cages all their life. Unable to move freely.
52
What are barn eggs?
Hens kept in large barns able to move around freely.
53
What are free range eggs?
When the hens roam outside freely
54
What is the British lion mark and why was it introduced?
The mark shows that UK eggs are produced to the strict Lion Code of Practice Rules. It was introduced to eradicate salmonella from egg production.
55
What are HBPs?
HBPs are High Biological Proteins which are things that contain all the essential amino acids needed in your body.
56
What are some examples of HBPs?
* meat
* poultry
* fish
* eggs
* milk
* cheese
* yogurt
57
What are LBPs?
LBPs are Low Biological Proteins which don't contain all of the essential amino acids, only some
58
What are some examples of LBPs?
* lentils
* pulses
* beans
59
What are the two types of carbohydrates?
The two types of carbohydrate are sugar and starch.
60
What are sugar carbohydrates?
```
These are carbohydrates that provide quick release energy.
Some examples include:
•honey
•jam
•syrup
```
61
What are starch carbohydrates?
```
Starch carbohydrates provide slow release energy
Examples include:
•potatoes
•pasta
•bread
•rice
```
62
Name some thickening agents and say what they are used in.
* plain flour- white sauce/roux
* cornflour- (pure starch)- custard, gravy
* rice flour
63
What are bulking agents?
This is when the starch is the main ingredient of the dish.
For example:
•rice pudding- rice
•cake- flour
64
What are gelling agents used for and give examples of uses
Gelling agents thicken sauces and then once it has cooled it solidifies into a firm gel.
•creme caramel
•fruit glazed tarts
65
How does starch thicken? (Full process)
1. Starch and liquid is heated
2. At 60•C the liquid passes through the cell walls and the starch granules swell.
3. At 85•C the cells burst
4. The starch granules are releases and a gel is formed: GELATINISATION
66
How much can starch swell?
Starch can swell up to 5x it's original size
67
What is the definition of a sauce?
A sauce is a flavoured liquid that has been thickened.
68
What do we use sauce for?
* to add texture
* add flavour
* change/improve appearance
* add moisture
* add colour
* improve nutritional value
69
What are the three types of sauce?
* Starch based- uses gelatinisation to produce a thick sauce e.g. Cheese sauce
* egg based- the egg coagulates to produce a rich/creamy sauce e.g. Custard
* fruit/veg- puréed to make a smooth sauce e.g. Fruit coulis
70
What can you do if the sauce is too thick?
Add more liquid to the sauce
71
What can you do if the sauce is too thin?
You can add more flour (starch) to it.
72
What can you do if the sauce is too lumpy?
1) you can whisk it with a balloon whisk or sieve it
| 2) you could use warm milk instead of cold so it doesn't shock the starch
73
What are the two sources of sugar and where are they from?
* BEET- Uk and Europe
| * CANE- Tropical Countries
74
How is sugar made from the plant?
The sugar is crushed and mixed with water and liquid is boiled to form sugar crystals. The crystals are then identified by the size and colour.
75
What are the functions of sugar? Name 7
* preserves and extends shelf life
* bulks food
* sweetens food/drinks
* aerated when beaten with egg or butter
* adds colour
* speeds up fermentation- bread
* stabilises whisked mixtures- meringues
76
What can excess sugar lead to?
* obesity
* tooth decay
* diabetes
* depression
77
What is a modified starch? Give examples
This is a starch that has been altered (modified) to perform additional functions to react to different processes. For example in cup a soup or angel delight
78
What's the function of salt in bread?
* adds flavour
* strengthens the gluten
* controls yeast action
79
What's the function of strong bread flour in bread?
* bulks it
* higher protein level (gluten)
* forms elastic and stretchy texture
* gluten sets when cooked - keeps the bread shape
80
What's the function of yeast In bread?
•rising agent- produces co2 which makes the bread rise
81
What's the function of the water in bread?
* activates the yeast
* binds ingredient together
* produces steam when baked to help it to rise
82
What's the function of oil in bread?
* gives a better texture
* preserves it
* better flavour and colour
83
What does kneading do in the bread process?
Improves the elasticity of the dough by developing the gluten which helps it to rise.
84
What does the proving do in the bread process?
Proving allows time for the co2 to be released from the yeast- this makes it rise.
It has to be warm
85
What does tapping do in the bread process?
When you tap the bread at the bottom and it sounds hollow it's cooked.
86
What is fermentation?
When yeast produces carbon dioxide
87
Why is fibre important in the diet?
•it can prevent heart disease, diabetes, weight gain and some cancers as it has many health benefits
88
What are some foods that are high In fibre?
* beans
* whole grain and whole meal
* brown/whole grain rice
* pulses and chickpeas
* nuts
* jacket potato
* dried fruit
* porridge
* fruit and veg
89
What disease can a lack of fibre in the diet cause?
Diverticulitis is a disease that occurs when you do not eat enough fibre. It causes the small bulges/pockets to become inflamed.
90
What are some symptoms of not eating enough fibre?
* lower abdominal pain
* feeling bloated
* high temperature
* diarrhoea or frequent bowel movements
91
What is insoluble fibre and give examples.
```
Insoluble fibre can't be digested, it isn't broken down in your gut. It helps to prevent digestive problems and keeps your bowels healthy.
Sources:
•whole meal bread
•bran
•cereals
•nuts and seeds
```
92
What is soluble fibre?
```
Soluble fibre can be digested and it helps to reduce the amount of cholesterol in your blood.
Sources:
•oats, barley, rye
•fruits such as banana and apple
•veg such as potatoes and carrots
```
93
How much fibre should you aim to eat in a day?
18g
94
What are natural sugars? Give examples.
* naturally Present in food
* unprocessed
Sources:
•honey
•fruit
•carrots
95
What are refined sugars and give examples.
Refined sugars are natural sugars that have been extracted and processed by humans.
Example:
•caster sugar
•icing sugar
96
What are sweeteners?
Sweeteners are artificial man made sugars that are low in calories.
Eg.
Splenda
97
What are examples of foods with hidden sugars?
* Coke
* jam
* baked beans
* Frosties
* sweets
* cereal bars
98
What can the crust of the bread breaking away from the loaf show?
* under proving
* dough surface dried out during proving
* oven too hot
99
Bread:
| What can the dough collapsing when it's being out in the oven show?
•it has been over proved
100
Why might the bread not have risen well?
* incorrect flour type used
* too much salt- kills yeast
* insufficient kneading or proving
* over fermented resulting in a break down of gas pockets
* insufficient liquid amount- not enough doesn't allow expansion
101
What can an uneven bread texture with large holes show?
* dough not knocked back properly
| * dough left uncovered during rising
102
What's the difference between fats and oils?
Fats are usually solid at room temperature and oils are usually liquid at room temperature.
103
What is the basic structure of fat made up of?
Hydrogen and carbon
104
Where do Saturated fats come from?
Animal fats
105
Where are unsaturated fats mainly found?
Plant fats
106
What are the functions of fats and oils in food?
* shortening
* adds shine
* extends shelf life
* adds colour and flavour
* oil forms an emulsion with liquids
* prevents lumps of flour in sauce
107
What does TVP stand for?
Textured Vegetable Protein
108
What are coeliacs intolerant to?
Gluten (found in wheat)
109
What are the 3 types of carbohydrates?
* sugar
* starch
* fibre
110
What are vitamins?
* micronutrients
| * natural substances found in foods that so different jobs in the body
111
What are vegans?
People who don't eat any animal products
112
What are some meat replacements?
* beans
* lentils
* nuts
* eggs
* tofu
* TVP
* quorn
113
What is gluten?
The protein found in a number of grains including wheat, barley and rye.
114
Why can't people with coeliac disease eat gluten?
It stops them from absorbing other nutrients
115
What foods can coeliacs get starch and fibre from instead of bread or pasta etc?
* rice
* potatoes
* gluten free alternatives
116
Why do we have to eat proteins with amino acids in them?
Because your body can make some amino acids but not all of them so you have to eat the amino acids that your body cant make (the ESSENTIAL AMINO ACIDS)
117
What is fibre also known as?
NSP- non starch polysaccharide
118
What type of fat is fish?
Unsaturated
119
What does excess fat lead to?
* cancer
* high cholesterol
* obesity
* diabetes
120
What does deficiency fat intake lead to?
* weight loss> body breaks down muscles
* tired
* lethargic
* poor skin
121
Ways to reduce fat include...
* grill meat/ steam (not fry)
* use quorn/vegetables
* cut off visible fat
* use leaner meat
* low fat cheeses etc
122
What type of fat are animal fats?
Saturated
123
What type of fat is plant fat?
Unsaturated
124
What is lactose?
A sugar found in milk
125
What is a lactose intolerance?
When someone cannot digest lactose
126
What are some alternatives to milk?
* soya milk
* oat milk
* rice milk
* almond milk
* coconut milk
127
Other than dairy products, where can calcium be found in food?
* salmon
* white bread
* green vegetables
128
Who needs to eat a calorie controlled diet?
Overweight people
129
What is obesity?
When someone has put on weight to the point that it could seriously endanger their health
130
What does a lack of calcium lead to?
•osteoporosis
131
What does fat do in the body?
* it insulates the body to stop it losing heat
* protects bones against physical damage by providing padding
* gives the body fat-soluble vitamins A ,D, E and K
* helps to form cell walls in the body
132
What can nuts trigger in people with nut allergies?
•ANAPHYLAXIS- a severe allergic reaction causing swelling of the airways, lowering of blood pressure> treated with adrenaline
133
What is the difference between type 1 diabetes and type 2 diabetes?
* type 1 can be treated with insulin injections- caused by a problem with the immune system- can be genetic
* type 2- can be treated with diet and exercise- more likely to get it when you are older
134
What does kneading do in bread making?
Develops the gluten and the elasticity of the dough to make it stretchy>helps rise
135
What does proving do in the bread making process?
Releases CO2 when it is in a warm place which makes it double in size
136
What are the functions of strong bread flour in bread?
* forms structure
* has a higher protein content (protein =gluten)
* the elasticity of the gluten enables the dough to stretch>helps rise
* gluten developed through kneading>sets when cooked
137
What are the functions of yeast in bread?
•produces carbon dioxide
>makes rise (FERMENTATION)
•raising agent
138
What is yeast?
A living organism
| A microscopic fungus
139
What is the job of the shell on an egg?
* Protects the egg
| * porous- lets air in and out
140
What does the air space do on an egg?
Size increases with age of egg
141
What is the membrane used for in an egg?
Protective barrier against bacterial penetration
142
What is the yolk made up of?
* protein
* fat
* vitamin A D E
* minerals
143
What is the egg white made up of?
* water
* protein
* vitamin B
144
What does the chalaza do in an egg?
Holds the yolk in place
145
Why should eggs be kept away from strong smelling foods?
Because it has a porous shell so strong smells can be absorbed by the air pockets
146
What are the 8 functions of eggs in foods?
* emulsifier
* aeration
* coagulation
* thickening
* coating
* binding
* enriching
* glaze
147
Why do people on a calorie controlled diet only eat the egg white?
Because the yolk contains the fat
148
What does a lack of protein lead to?
* weight loss
* muscle deterioration
* weakness
* lethargic
149
What does a dangerous malnutrition of protein lead to?
KWASHIORKOR
| -when the body fills up with gases and air, making the stomach swell
150
Is protein a macro or micro nutrient?
Macro nutrient
151
What is coagulation?
When the protein is heated and it sets, this is when the weak bonds in the structure are broken
152
What is denaturing?
When a protein is heated its structure is changed permanently- it is irreversible
153
Are plant sources cheap or expensive?
Cheap
154
Are animal sources cheap or expensive?
Expensive
155
What is a vegan?
Someone who doesn't eat any animal products
156
What is a lacto vegetarian?
Someone who doesnt eat meat, fish, eggs or poultry but does rat milk and cheese
157
What is a lacto ovo vegetarian?
Someone who doesnt eat meat, fish, and poultry but does eat milk, cheese and eggs
158
What is the difference between a lacto vegetarian and a lacto ovo vegetarian?
Lacto vegetarian does not eat eggs whereas a lacto ovo vegetarian does
159
What food restrictions does an islam diet follow?
* no pork
| * meat has to be halal
160
What food restrictions does a judaism diet follow?
* no pork
* no shellfish
* kosher foods
161
What food restrictions does a hinduism diet follow?
•lacto vegetarian (doesnt eat meat, fish, poultry, eggs but does ear milk products)
162
What food restrictions does a Buddhism diet follow?
Some follow lacto vegetarian diet
163
What foods should pregnant women eat?
* foods containing calcium
* iron rich foods with vitamin c
* foods high in NSP
* foods high in folic acid
164
What is an allergy?
A reaction involving the immune system which is more serious than an intolerance.
165
What are sone symptoms of allergies?
* coughing
* feeling bloated
* vomiting
* sore red/itchy eyes
166
What restrictions does a judaism diet follow?
* no pork
* no shellfish
* only kosher meat
* no dairy and meat in the same meal
167
How is the risk of fish running out reduced?
* the way they are caught is regulated
* fishing boats are restricted to a certain number
* fish farms have expanded
168
What is a lactose intolerance caused by?
A lack of lactase, the enzyme which breaks down lactose (found in cow, sheep and goat milk)
169
What are some increasing factors of Coronary heart disease (CHD)?
* high blood pressure
* smoking
* high cholesterol
170
How can cholesterol levels be lowered?
* reduce amount of saturated fat in diet
* increase fruit and veg intake
* regular exercise
171
What should a diabetic diet be high in?
* fruit and vegetables
| * starchy carbohydrates
172
What should a diabetic diet be low in?
* salt
* sugar
* fat
173
What are food miles?
The distance food travels from where it is produced to where it is eaten
174
How can food miles be reduced?
* use in season foods
* use local food markets
* choose sources near to the UK
* use local producers
175
What is a GM food?
A genetically modified food is a food that has had its DNA altered to give it specific characteristics
176
What are the advantages and disadvantages of a GM food?
```
Advantages:
•increase crop yield
•improve sensory qualities
•pest resistance
•changes seasonality
```
Disadvantages:
•some worry about the health effects
•some do not agree with gm foods
177
What are the advantages and disadvantages of organic farming?
```
Advantages:
•improves soil quality
•increases wildlife
•no greenhouse gases from fertilisers
•lower co2 emissions
```
Disadvantages:
•can be expensive to produce- lowers crop yield
•can encourage deforestation
•may be transported long distances
178
What is fortification?
The addition of nutrients to food.
| Eg in cereals, bread etc
179
What do the colours on traffic light labelling show?
Red- the amount is high, eat only occasionally
Orange- the amount is neither high nor low
Green- the amount is low- this is a good choice
180
Who is the eat well plate unsuitable for?
* children under 2
* people under medical supervision
* people with special dietary needs
181
What do plant proteins/ low biological proteins lack?
They lack one or more of the essential amino acids
182
What is a polysaccharide?
Many sugars joined together
183
What are vitamins made up of?
* carbon
* hydrogen
* oxygen
184
Why do vitamins need to be taken in every day?
Because many of them cannot be stored
185
What do vitamins do in the body?
* prevent illness and maintain good health
* aid building and repair
* control the release of energy
186
Which types of vitamins are fat soluble?
Vitamins A and D
187
Which types of vitamins are water soluble?
Vitamins B and C
188
What is the source and function of vitamin A?
```
Source:
•liver
•carrots
•mangos
•egg yolk
```
Function:
•healthy eyes and bone growth
189
What is the source and function of vitamin B?
Source:
•meat
•yeast
•wholegrain cereal
Function:
•releases energy from food
190
What is the source and function of vitamin D?
Sources:
•margarine
•cereal
•sunlight
Fuction:
•strong teeth and bones
191
What is the source and function of vitamin C?
Source:
•citrus fruits
•green vegetables
•blackcurrants
Function:
•helps iron absorption
192
What are minerals function in the body?
* Used in building the body
| * Controls how the body works
193
What are the functions of water in the body?
* controls body temperature by perspiration
* lubricates joints
* maintains healthy skin
* prevents constipation
194
How much water do adults require per day?
2-3 litres
195
What does lack of water lead to?
Dehydration
196
What is the source and function of calcium?
Source:
•dairy
•salmon
•green veg
Function:
Strong teeth and bones
197
What is the source and function of sodium (salt) ?
Source:
•fish
Function:
•water balance
198
What is the source and function of iron in the body?
Source:
•meat
•cocoa
•dried fruit
Function:
•transports oxygen
199
What is the source and function of fluoride?
Source:
•toothpaste
•seafood
Function:
Protects teeth
200
What are the three main sources of meat?
* animal-pork, beef, lamb
* poultry- turkey, duck, chicken, goose
* offal- kidney, liver, tongue
201
What is Mechanically recovered meat? (MRM)
It is made by pressure blasting the animal carcass against a sieve after the prime cuts have been removed. It produces a slurry or paste which is used in products like sausages or economy burgers. It is much cheaper than normal cuts of meat
202
What does cooking meat do?
Makes it tender, makes it easter to digest and kills bacteria
203
What happens when you cook meat?
* changes colour
* connective tissue become gelatine
* extractions are released
* non-enzymic browing takes place
204
What are the four methods of tenderising meat?
1) marinating- use an acid eg. Tomato, wine, yogurt
2) mechanical- mince or flatten with a mallet
3) ageing- hang to allow natural enzymes to react
4) using artificial substances- add "meat tenderisers"
205
How should you store meat?
* on the bottom shelf of the fridge to prevent liquid dripping
* in a clean, sealed container
206
How can you avoid cross contamination?
Keep cooked and raw meat separate
207
What things should you remember when freezing and defrosting meat?
* always freeze meat before its sell by date
* if you defrost meat in a microwave you should then cook it immediately
* you can refreeze meat if it has been cooked
* only reheat cooked meat once after it has been defrosted
208
What are some examples of oily fish?
```
Herring
Mackerel
Trout
Salmon
Tuna
Sardines
```
209
Why is fish a high risk food?
It is prone to carrying bacteria
