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H.E. (School) > GCSE > Flashcards

GCSE Flashcards

1
Q

Explain what the term food provenance means

A

Food provenance means knowing:
How food was transported
How food was produced
Where food was grown, raised or caught

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2
Q

Explain how food provenance helps costumers when shopping for food

A

Allows customers to chose specific products eg N Ireland pork
Assists consumers in eating a more seasonal diet eg strawberries in the summer months
Purchasing from farmers markets enables consumers to engage directly with producers
Increased access to information about where food comes from and assurances that it is safe to eat (food security) allows food to be traced from farm to fork (food traceability)
Identifies the origin of the food eg comber potatoes
Protects the environment eg organic crops which are not sprayed with pesticides
Increases food knowledge - consumers may become more aware about how their food is grown, reared or caught
Maintains food culture - foods that are traditional to NI include potatoes, soda bread, wheaten bread
Develops a more sustainable food system - this applies to eg fishing where quotas are limited to ensure the fish can survive to breed and provide food in the future
Improves animal welfare eg free range eggs

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3
Q

What does PGI stand for

A

Protected Geographical Indication

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4
Q

Give two examples of foods that have PGI status in Northern Ireland

A

Armagh ‘brambley’ apples

Carly potatoes

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5
Q

Give two examples of foods that have PGI status in Europe

A

Cornish sardines

Scottish salmon

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6
Q

Give 5 foods which are grown

A 
Cereals (wheat)
Fruit
Vegetables 
Herbs 
Oilseed
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7
Q

Give 5 foods which are reared

A 
Poultry
Beef and veal
Pork 
Mutton and lamb
Game (rabbit)
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8
Q

Give 4 foods which are caught

A

Fish
Shellfish
Cod
Mackerel

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9
Q

State the 9 steps involved in growing plant crops

A 
1 - preparing soil - loosen it
2 - sowing seeds 
3 - watering 
4 - fertilising (nitrogen + manure)
5 - weeding
6 - protecting from pests (poly tunnels - bad weather)
7 - harvesting 
8 - separation and inspection 
9 - storage
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10
Q

Give six facts about rearing beef animals on a farm

A

2 years old they go to abattoir
Animals wear ear tags - certain numbers
In summer beef animals go to grass
In winter they are fed barley oats, sugarbeat, vitamins + minerals
In winter cows eat preserved grass silage
They eat 30kg of food and 50L of water each day

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11
Q

Outline the characteristics of intensive farming

A

High yield crop
Pesticides used to control weeds and pests
Chemical fertilisers used to enrich soil
Animals kept indoors with minimal space
Mechanised agriculture

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12
Q

Outline the characteristics of organic farming

A 
Crop rotation linked to seasons 
Hand weeding and natural pest control 
Green manure and composting to enrich soil
Animals are given space to move freely 
Labour intensive agriculture 
No growth hormones are given
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13
Q

Outline why some consumers buy organic food

A

It helps the ecosystem because the manufacture of nitrogen based fertilisers produces large amounts of greenhouse gases
It is perceived as healthier as there is no chemical fertilisers pesticides or herbicides used in production
It is better for the animal
It sounds and looks more natural
People copy influencers/ celebrities
They perceive it as more nutritious
Land is well cared for and allowed to be more natural
GM crops are not allowed on farms like this

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14
Q

Define farm to fork

A

Traceability from the farm to the fork and plate

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15
Q

Define primary industry

A

An industry that harvests raw materials from nature, including agriculture and fishing

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16
Q

Define organic farming

A

A type of farming that focuses on producing food in ways that minimise harm to the environment or animals

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17
Q

Define intensive farming

A

A large scale operation where profitability and efficiency are priorities

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18
Q

Define yield

A

The produce of a crop

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19
Q

Define pesticide

A

A substance that destroys pests

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20
Q

Define fertiliser

A

Any natural or chemical substance used to make soil more fertile

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21
Q

Give examples of white fish

A

Cod
Haddock
Plaice
Sea bass

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22
Q

Give examples of oily fish

A 
Salmon 
Fresh tuna
Trout
Mackerel 
Herring 
Sardines
Anchovies
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23
Q

Give examples of shellfish

A

Crab
Mussels
Scallops
Prawns

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24
Q

Give the main methods used to catch fish

A

Dredging
Pots and creels
Line caught
Trawling

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25
Q

Explain how dredging works

A

Dragging metal framed nets with fakes attached through the sea bed to release species of shellfish that linger at the bottom of the sea floor. Target species are caught in the dredging equipment and winched onto the deck of the boat to be emptied
This method can can have significant impact on sensitive sea floor habitats and bottom dwelling species. A way to reduce this is to limit the areas where dredging can occur

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26
Q

Examples of fish caught by dredging

A 
Clams 
Cockles
Mussels
Oysters
Scallops
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27
Q

Explain how trawling works

A

Drawing a net towed by a boat around a targeted school of fish. Trawling is often restricted to planned areas as the heavy gear can damage sensitive seafloor habitats. Unwanted fish are thrown back into the ocean

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28
Q

Examples of fish caught by trawling

A 
Cod
Habitat
Lobster
Shrimp
Tuna
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29
Q

Explain how pots and creels work

A

These are cages or baskets that hold species alive until fishermen return to haul in their catch. They have one or more openings and are used with or without bait. The second opening allows fish or species that are below the legal catch size to escape. They’re usually placed on the sea floor, but some are designed to be in midwater. Sometimes whales can become entangled and this is a serious conservation concern in some pot fisheries

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30
Q

Examples of fish caught by pots and creels

A

Lobster and crab

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31
Q

Explain how line fishing works

A

Large scale or small scale using baited hooks. This system uses either a single fishing line, hook and bait or a mainline with several branch lines with baited hooks, which are then reeled in manually or mechanically. A jig is a type of grappling hook, which is attached to a fishing line

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32
Q

Examples of fish caught with jigging

A

Tuna
Cod
Macherel

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33
Q

Define sustainability

A

It is about producing and consuming food that protects the environment and economy

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34
Q

What are sustainable fishing practices designed to do

A

Maintain dish stocks and establish a healthy marine ecosystem for the future
Minimise the impact on our environment by managing fishing activity carefully so that other habitats wishing the ecosystem are healthy eg sharks, dolphins and seals
Manage fisheries effectively to ensure that they comply with legislation and adapt to environmental change
Ensure that people who depend on fishing can maintain their livelihood

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35
Q

What are open systems in terms of fish

A

Where the fish are contained in more natural bodies of water such as pond or sea enclosure

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36
Q

What are closed systems in terms of fish

A

Where the water is artificially recirculated

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37
Q

What does the bottom culture involve in terms of fish

A

Growing mussels, oysters, scallops and clams on the seabed and harvesting them by hand, raked or dredging. Seaweed may also be grown from bottom culture

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38
Q

What is aquaculture

A

Were fish are farmed

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39
Q

Define food processing

A

It refers to the stages by which raw ingredients are turned into food and made suitable for consumption

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40
Q

Why is food processed

A 
Make it safe to eat 
Preserve it and slow down spoilage 
Maintain its consistency 
Add variety to the diet 
Make it enjoyable to eat
Make it easier to prepare and serve 
Make it available out of season 
Reduce time spent on meal preparation at home
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41
Q

In the food production system define input

A

The different ingredients, materials, machinery and items that go into the system

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42
Q

In the food production system give examples for input

A

Eggs
Sugar
Flour

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43
Q

In the food production system define process

A

The different things yoga happen to input that change it into the output

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44
Q

In the food production system give examples for process

A

Beating
Baking
Boiling

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45
Q

In the food production system define output

A

The finished product

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46
Q

In the food production system give an example for output

A

Cake

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47
Q

Give 3 examples of primary processing

A

Milling wheat into flour
Descaling and getting fish
Extracting oil from rapeseed

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48
Q

Define secondary processing

A

When a food that has undergone primary processing is transformed into a food product

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49
Q

Give 5 examples of secondary processing

A 
Flour processed into bread
Milk processed into cheese 
Fruit and sugar made into jam
Oil made into margarine 
Potatoes made into chips
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50
Q

Outline the stages in the primary processing of wheat

A

Wheat is grown in field
Harvesting process removes wheat grain
Harvested wheat grains are stored until use
Wheat is transported to a mill
Wheat is cleaned + conditioned
Wheat is milled using range of rollers + sieves
Wheat germ, endosperm are separated then blended into different flour
Flour is sold in shops for home baking but also as bread, cakes, pasta etc

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51
Q

Name the parts of wheat grain

A

On top - hairs of brush
Outer layer - bran
Inside - endosperm
Green bit inside - germ

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52
Q

Which parts of wheat grain are used in:
Whole grain flour
Brown flour
White flour

A

Whole grain flour - all parts
Brown flour - 85% - some bran + germ
White flour - endosperm only

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53
Q

What is the function of yeast in bread making

A

Make bread rise to produce CO2

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54
Q

Which ingredient helps the bread to form and hold its shape

A

The flour proteins in it form gluten which help to make the shape of bread

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55
Q

Describe what is meant by the term ‘proving’

A

Rest period to allow final rise before baking

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56
Q

Outline the stages in primary processing of milk

A

Milked twice a day
Stored at 4 degrees, transported for processing at a dairy
Pasteurisation- heated to very high temperature to destroy pathogenic bacteria
Separated into cream and liquid components
Reblending - amount of cream added depends on type of milk
Homogenisation - pushed through a hole at pressure so large fat molecules are broken down + dispersed evenly

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57
Q

Give the fat content in each type of milk

A

Blue - 3.2-3.8%
Green - 1.5-1.8%
Red - 0-0.3%

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58
Q

What is pasteurisation

A

Heat treatment where milk is raised to high temperatures then cooled quick to packaging

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59
Q

Why is pasteurisation used

A

Makes milk safe to drink

Prolongs shelf life

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60
Q

How is milk pasteurised

A

Milk up to 77 degrees for 15-25 secs then very quick to below 3 degrees (then bottled)

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61
Q

Which piece of equipment is used to heat and cool the milk

A

Heat exchanger

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62
Q

Identify 3 well known diary foods which are made from milk

A

Cheese
Cream
Yoghurt

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63
Q

What is the term to describe the diet followed by someone who has an intolerance to cow’s milk

A

Lactose intolerant

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64
Q

Outline the processes used in secondary processing - milk into cheese

A

Milk pasteurised the cooled rapidly to be pumped into large cheese vats. ‘Started cultures’ which are harmless bacteria, are added to ‘ripen’ the milk and give the cheese it’s flavour
Rennet (an enzyme) is added which makes the milk separate into thick curds and runny whey
Curds are cut which helps to release the whey
The curds and whey are heated and stirred. Soft cheeses do not need to be stirred for long. Eventually the whey is drained off, leaving the curds. Once the curds are separated different processing method are used, depending on the type of cheese.
The furs are then stacked, cut and turned to release more whey. This process is called ‘cheddaring’. Salt is added and the cheese is cut into tiny crumbs before being packed into a mould and pressed. The cheese is removed from the mould, wrapped and stored. The longer a cheese is stored, the stronger the flavour. Some cheese is stored for up to 2 years.

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65
Q

Give 3 reasons why salt is added to the cheese

A

Preservation
Flavour
Help to expel whey as the curds shrink as they are dry

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66
Q

Give 4 examples of hard cheese

A

Cheddar
Parmesan
Edam
Wensleydale (semi)

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67
Q

Give 4 examples of soft cheese

A

Brie
Camembert
Goat’s cheese
Mozzarella

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68
Q

State facts about tartrazine

A

It exacerbates the symptoms of asthma in children or skin rashes, nasal congestion and hives. It’s chemical number is E102. It is a synthetic yellow due. It is found in fizzy drinks, fruit squash, fruit cardial, cake mixes soups, sauce and ice cream. These are many foods liked by children

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69
Q

Give 2 arguments for fortification

A

It helps to achieve optimum nutrient intakes for general population. It is convenient as products only need to be consumed in small quantities and often
Fortifying foods helps those with special dietary requirements eg folic acid in white flour helps reduce neural tube defects such as spina bifida

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70
Q

Give 2 arguments against fortification

A

Some nutrients may be already present in the right quantity in the consumer’s diet and therefore fortification is not necessary
Potential risk of ‘over-dosing’ on some nutrients if fortified food is over eaten

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71
Q

Identify 3 staple foods which are typically fortified

A

Bread
cereals
Margarine

72
Q

Cereal may be fortified with

A

Fibre
Folic avid
Iron

73
Q

Bread may be fortified with

A 
Fibre
Iron 
Calcium
Vitamin B 
Folic acid
74
Q

Margarine may be fortified with

A

Vitamins A+D

75
Q

Define natural in terms of additives

A

Those taken from one food and used in another food

76
Q

Define nature identical in terms of additives

A

Those made artificially to be the same as a natural product

77
Q

Define artificial in terms of additives

A

This synthetically made entirely from chemicals

78
Q

Give 2 functions of antioxidants

A

Extend shelf life

Decrease chance of oils and fats in foods combining with oxygen and changing colour or going off

79
Q

Give 2 functions of colouring

A

Make food look more attractive

Replace colour lost during processing

80
Q

Give 2 functions of emulsifier/stabiliser

A

Give food a smooth texture

Give foods a gel like consistency

81
Q

Give 2 functions of flavouring

A

Replace flavour lost during processing

Intensify flavour in food

82
Q

Give 2 functions of preservatives

A

Keep food safe to eat for longer

Extend shelf life

83
Q

Give a functions of sweeteners

A

Used with or instead of sugar to make food taste sweet or sweeter

84
Q

What are antioxidants found in

A

Fruit juice
Salad dressing
Sauces
Bakery products

85
Q

What is colouring found in

A

Soft drinks
Fruit yoghurts
Tinned peas
Confectionary

86
Q

What are emulsifiers/stabilisers found in

A

Jam
Ice cream
Mayonnaise
Sauces

87
Q

What is flavouring found in

A

Sauces
Soup
Chilled meals
Savoury snacks

88
Q

What are preservatives found in

A

Bread
Biscuits
Dairy products

89
Q

What are sweeteners found in

A 
Low calorie products
Soft drinks 
Yoghurts
Desserts
Confectionary
90
Q

Which products, that you know of, contains the most additives

A

Chewing gum or pot noodles

91
Q

What are the most common additives in flour

A 
Ascorbic acid - Vitamin C
Raising agents such as sodium bicarbonate 
Emulsifiers 
Calcium propionate 
B group vitamins, calcium and iron
92
Q

Give the benefits of additives

A

To widen variety of foods to choose from
To improve consistency between batches of food
To add variety eg different flavours
Can improve textures
Can enhance flavour
To sweeten food
To keep food safer for longer eg bread

93
Q

Give the disadvantages of additives

A

To make low quality products seem better than they are eg economy burgers
Negative affect on eg a child (tartrazine)
Allergies may be caused
Some prefer not to eat chemicals
Some products may use less expensive ingredients

94
Q

Outline the stages of the Food Supply Chain

A

Agricultural sector - where food is grown, reared or caught
Manufacturing sector - handling + processing, food - primary + secondary stages of production
Distribution sector - transportation + distribution of food to business
Retain outlets eg supermarkets & food services eg restaurants, hotels, hospitals
Consumers

95
Q

What are the functions of energy

A

Physical activity + making muscle bigger
Maintaining body temperature at 37 degrees
Bodily functions eg heartbeat, breathing, digestion
Growth + repair of tissue
Meeting specific needs eg pregnancy, lactation, recovery from illness

96
Q

Amount of energy in 1 gram of fat

A

9 kcal

97
Q

Amount of energy in 1 gram of carbohydrate

A

3.75 kcal

98
Q

Amount of energy in 1 gram of protein

A

4 kcal

99
Q

Give the recommended percentage of dietary energy of carbohydrates, free sugars, fat, saturated fat, protein

A 
Carbohydrates - 50%
Sugars - no more than 5%
Fat - no more than 35%
Saturated fat - no more than 11%
Protein - 15%
100
Q

Give 2 reasons for why starchy carbohydrates are the best way if meeting energy needs

A

Good source of slow release energy - keeps blood sugar levels high
Starchy carbohydrates provide B vitamins which assist in the release of energy in food

101
Q

What does BMR stand for

A

Basal Metabolic Rate

102
Q

Explain what BMR is

A

The amount of energy your body needs in order to maintain functions such as breathing and heartbeat and to maintain a constant temperature when totally at rest

103
Q

What does PAL stand for

A

Physical Activity Levels

104
Q

What is meant by the term energy balance

A

Energy from food + drink = energy used by our bodies

This enables you to maintain weight in long term

105
Q

What happens if an individual consumes more calories than they expend through physical activity

A

Weight gain leading to obesity in long term

106
Q

What happens if an individual consumes fewer calories than they extend through physical activity

A

Weight loss

The most sensible way to lose weight is slowly eating less + increasing physical activity

107
Q

What is a risk factor

A

Something that increases likelihood of developing a disease

108
Q

What does BMI stand for

A

Body Mass Index

109
Q

How to work out a BMI

A

Divide a persons weight in kilograms by their height squared

110
Q

What are the obese measurements for males and females

A

94 cm - males

80 cm - females

111
Q

It is important to consume foods that are ……..-….. rather than ……-…..

A

Nutrient-dense

Energy-dense

112
Q

Energy-dense foods include

A

Sweets, chocolate, fizzy drinks, cakes, buns etc.

113
Q

Nutrient-dense foods include

A

Whole grain breads and cereals, low-fat dairy products, fruit and vegetables, lean meat and pulses

114
Q

What is grazing

A

Mindless eating in front of the television

115
Q

Portion size of pasta

A

Size of a clenched fist

116
Q

Portion size of ice cream

A

Double serving would be around size of clenched fist

117
Q

Portion size of butter

A

One finger tip sized amount

118
Q

Portion size of peanut butter

A

Two thumbs worth from knuckle to top is a teaspoon

119
Q

Portion size of cheese

A

Two fingers width

120
Q

Portion size of meat

A

85g - size of your palm

121
Q

Freya and Isaac gave two children, aged 14 and suggest and justify a range of dietary advice to reduce their children’s risk of obesity in later years

A 
Eat more vegetables 
Cut down on treats 
Offer healthy snacks instead of sweets 
Follow portion sizes 
Substitute sugars with carbohydrates
122
Q

Freya and Isaac gave two children, aged 14 and suggest and justify a range of lifestyle advice to reduce their children’s risk of obesity in later years

A 
Go for a run 
Go to gym 
Education in food
No partying 
Good sleep patterns
123
Q

What does EARs stand for

A

Estimated Average Requirements

124
Q

Use of water in the body

A 
Blood 
Blood pressure 
Bowen health 
Chemical reactions 
Excretion 
Joints 
saliva 
Spinal fluid 
Temperature control 
Tears
125
Q

How much water should men and women drink per day in ml

A

Males - 2000 mls

Females - 1600 mls

126
Q

Foods and drinks containing water

A 
Soup
Coffee
Fruit
Fruit juice
Vegetables 
Yoghurts
Tea
Smoothies 
Milk
127
Q

State why intake of smoothies and fruit juices should be limited to 150 mls per day

A

They are high in free sugars

128
Q

Describe energy drinks in terms of water

A

High in sugars and also contain caffeine and other stimulants
Not suitable for children

129
Q

Describe sports drinks in terms of water

A

Only necessary when training at a high level where sweat losses are higher

130
Q

Describe alcoholic drinks in terms of water

A

Have a diuretic effect, that is, the cause you to lose more water in urine

131
Q

Identify 9 symptoms of dehydration

A 
Thirst 
Dark-coloured urine 
Dizziness 
Headache 
Tiredness 
Dry mouth, lips and eyes 
Overheating of body 
Confusion 
Changes in blood pressure
132
Q

Explain 3 occasions when it is important to increase fluid intake

A

Whenever your pee is dark coloured
Whenever you feel dizzy
Whenever your mouth feel dry

133
Q

What is the primary function for proteins

A
  • Form the basis of all body structures
  • needed for growth
  • help repair damaged body tissues
  • needed for the production of enzymes
  • needed for the production of hormones that regulate body functions
134
Q

What is the secondary function for proteins

A

If someone does not have enough carbohydrate or fat in their diet to produce energy, protein will be used for energy to keep that person alive

135
Q

How much energy does 1g of protein give

A

4kcal

136
Q

Name some animal sources for protein

A 
Salmon and cod
Fish 
Poultry 
Milk
Cheese 
Yoghurt 
Dairy eggs
137
Q

Name some plant sources of protein

A

From seeds
Pulses
Grains
From plants

138
Q

Name some novel proteins used by a vegetarian or vegan to get protein

A

Tofu
Soya products
Quorn
Tempeh

139
Q

What is the biological value of protein

A

This refers to the quality of protein eaten which depends on the amino acids present

140
Q

How many amino acids does a human typically need

A

About 20

141
Q

What are indispensable amino acids

A

These are amino acids that must be included in foods we eat as the body cannot make them itself. About 8 of the amino acids needed by humans are indispensable

142
Q

What supplies all the indispensable amino acids

A

High biological value proteins

143
Q

List 4 sources of HBV protein

A

Meat including poultry
Eggs
Fish
Dairy products

144
Q

What are low biological value proteins

A

These lack one or more of the indispensable amino acids. Found in grains, pulses and nuts

145
Q

List 4 LBV proteins which come from grains

A

Bread
Pasta
Rice
Breakfast cereals

146
Q

List 4 LBV proteins which come from pulses

A

Chick peas
Lentils
Kidney beans
Baked beans

147
Q

List 4 LBV proteins which come from nuts

A

Almonds
Walnuts
Pistachio nuts
Pecan nuts

148
Q

What is protein complementation

A

When two LBV protein foods are eaten at a meal and the amino acids in one food will compensate for the limiting amino acid of the other resulting in a meal that provides all of the indispensable amino acids

149
Q

Give 3 snacks or dishes that are good examples of protein complementation

A

Baked beans
Lentil soup
Chicken

150
Q

Which group is protein complementation most important for

A

Vegetarians

151
Q

How much energy does starch and sugar supply the body with

A

1g provides 3.75kcal

152
Q

What is a protein sparing effect in relation to carbohydrates

A

This means the body uses it for energy in preference to protein, allowing protein to carry out its primary function

153
Q

How much energy does fibre supply the body with

A

It doesn’t supply the body with any energy

154
Q

Identify 5 sources of sugar carbohydrates

A 
Table sugar
Confectionary 
Cakes 
Honey 
Fruit juice
155
Q

Identify 5 sources of starch carbohydrates

A 
Grains 
Cereals 
Pasta 
Rice 
Some fruit and vegetables
156
Q

What does starch do to blood sugar levels

A

Keeps them constant

157
Q

Give 4 examples of starchy food that are also high in fibre

A

Whole meal bread
Whole grain rice
Whole grain cereals eg weetabix
Whole meal pasta

158
Q

What does sugar do to blood sugar levels

A

It causes a spike in blood sugar levels which can make us feel fatigued, thirsty and headachy

159
Q

What are intrinsic sugars

A

Intrinsic sugars are found inside the cellular structure of food and include the sugars found in dried, intact, fresh, frozen and cooked fruit. Lactose is also in this group

160
Q

Will intrinsic sugars cause tooth decay

A

Intrinsic sugars will not increase the risk of tooth decay

161
Q

What are free sugars

A

Once sugar is added to a product during manufacturing or cooking or by the consumer it is known as a free sugar. They are present in honey, syrups, fruit juice concentrates, unsweetened fruit juices and smoothies

162
Q

Will free sugars increase the risk of tooth decay

A

Free sugars will increase the risk of tooth decay or dental carries and no more than 5% of dietary energy should come from free sugars. Eating excessive amount of sugar food will also increase the risk of obesity

163
Q

Give 8 terms for sugar that may be included on an ingredients list of a food label

A 
Fructose 
Glucose 
Dextrose 
Mattose 
Sucrose 
Corn syrup 
Lactose 
Matasses
164
Q

In which order are ingredients listed on a food label

A

In descending order of weight

165
Q

What is grazing

A

Snacking on foods

166
Q

Suggest 3 ways in which adolescents could reduce their free sugar intake

A

Check food labels
Eat a high fibre breakfast to reduce need for snacking
Eat fruit and vegetables instead of sweets as a snack

167
Q

What are the two types of fibre

A

Soluble and insoluble

168
Q

What are the functions of insoluble fibre

A

Reduce the risk of constipation as fibre absorbs water and makes waste bulkier
Reduce the risk of bowel cancer as toxins are removed more efficiently

169
Q

What are the functions of soluble fibre

A

To create a gel that makes the stools soft and easier to pass along the intestine and reduce the risk of constipation
Reduce the risk of CVD by reducing cholesterol levels in the blood
Control blood sugar levels which is important in the management of diabetes

170
Q

What are dietary fibres

A

Dietary fibres is a term used for plant based carbohydrates that unlike other carbohydrates are not digested in the small intestine and so reaches the large intestine or colon

171
Q

Name some sources of insoluble fibre

A 
Fruit and vegetables eaten with skins on 
Brown rice 
Nuts and seeds
Whole meal bread 
Wholemeal pasta 
Whole grain cereals
172
Q

Name some sources of soluble fibres

A

Grains
Pulses
Fruit
Porridge

173
Q

What is the recommended intake of fibre per day for ages 2-5

A

15g

174
Q

What is the recommended intake of fibre per day for ages 5-11

A

20g

175
Q

What is the recommended intake of fibre per day for ages 11-16

A

25g

176
Q

What is the recommended intake of fibre per day for ages 17 and over

A

30g

177
Q

What are the 9 tips for increasing fibre intake

A
  1. Choose a high fibre breakfast cereal
  2. Go for wholemeal or wholegrain breads
  3. Choose whole grains like wholewheat pasta
  4. Go for potatoes with skins
  5. For snacks try fruit and vegetables sticks
  6. Include plenty of vegetables in meals
  7. Keep a supply of frozen vegetables
  8. Add pulses to stews, curries and salads
  9. Have some natural juice for desert or snack

H.E. (School) (1 decks)

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