LC3 end of years Flashcards
(107 cards)
1
Q
Whats the difference between a Macro and Micro-nutrient
A
You only need a little bit of micronutrients but you need more macronutrients
2
Q
Name the Macronutrients
A
Protein, Carbohydrate, Fats
3
Q
Name micronutrients (vitamins)
A
Vit A, Vit C, Vit D,
B1, B2, B3, B9, B12
4
Q
Name Micronutrients (Minerals)
A
Calcium, Iron, Potassium, Magnesium, Sodium
5
Q
Name trace elements
A
Iodine + Fluoride
6
Q
How do you know how much of each nutrient you need
A
DRV’s
(dietary preference values)
-They differ according to age, gender, pregnancy, mother
7
Q
What nutrient would a Pregnant woman need more of
A
Iron, Calcium, Vit D
8
Q
Sources of Carbohydrate
A
Bread, pasta, flour, potatoes, beans, rice, cereal, plantain, yam
9
Q
Function of Carbohydrates
A
Provide energy and add bulk to diet - dietary fibre
10
Q
Sources of Sugar
A
Sugar, Honey, Sweets, preserves, cake
11
Q
Sugar function and what is it linked to
A
Provides energy - Linked to tooth decay
12
Q
Protein function
A
Helps build and repair muscles
13
Q
Protein sources
A
Helps build and repair body tissues
14
Q
Source of fat
A
Saturates - Animal fats (meat), cream, butter,
Unsaturates - Rapseed and olive oil, sunflower oil
15
Q
Calcium source
A
Milk, cheese, yoghurt, green vegetables, dried fruit
16
Q
Calcium function
A
Needed for strong healthy bones and teeth, muscles and nervous system
17
Q
Iron function
A
For healthy blood system - helps carry oxygen in blood
18
Q
too little iron causes
A
iron deficiency - dizziness, tiredness
19
Q
Source of iron
A
Meat, oily fish, dried fruit, green vegetables
20
Q
Sodium function
A
Controls fluid balance in body
21
Q
Too much sodium
A
High blood pressure
22
Q
Source of sodium
A
Salty foods (salami, bacon, fish, sausage, soup)
23
Q
Vit A source
A
Butter, margarine, cheese, eggs, whole milk
24
Q
Vit A function
A
Healthy skin, improves resistance to infection, good vision
25
B group source + function
-Break down carbs, fat, protein for energy release - help muscles and brain function
-Wholemeal bread, beans, lentils, milk
26
Vit C source
Fresh fruits - orange and lemon juice
27
Vit C function
Fight off infection - keeps gums healthy and heals wounds
28
Vit C deficiency
Scurvy
29
Vit D source
Sunlight, oily fish, eggs, margarine, cereal, liver
30
Vit D deficiency
Issues with bones and muscles
31
Vit D function
Absorbs calcium, growth and repair of bones and teeth
32
Protein deficiency
Edema, hair loss + increased hunger, Severe infections (weak immune system)
33
Calcium deficiency
Osteoporosis, Rickets
34
Too much saturated fat
High blood cholesterol
35
Too much sugar
tooth decay
36
excess iron
Hemochromatosis
37
Definition of 5 a day
Recommendation to consume at least 5 x 80g of fruit and vegetables each day
38
Why is fibre good for you
-Helps maintain a healthy weight
-Relieve + prevent constipation
-Improves gut health
-Lowers risk of heart disease, diabetes and some cancers
39
Health related diseases
-Type 2 diabetes
-Coronary heart disease
-Stroke
-Cardiovascular disease
-Obesity
-Anaemia
40
4 cake making methods
-Creaming
-Whisking
-Rubbing in
-Melting
41
What is creaming in cake making
Whisking fat and sugar to create air
(usually butter)
42
Examples of food using creaming
Vanilla cake, frosted sugar cookie, brown sugar oatmeal
43
What is rubbing in
When flour is 'rubbed into' fat - coats flour proteins in a layer of fat - (more tender crumbs)
44
What is melting
Melting butter and sugar before adding other ingredients
45
What is whisking
Whisking a mixture (eggs and sugar) , which is whisked to the ribbon stage to incorporate air into the mixture
46
Types of fish
Salmon, haddock, cod, sea bass, plaice, monkfish, hake
47
White fish examples
Cod, haddock, Halibut
48
Oily fish
Salmon, mackerel, sardines, herring, trout
49
shellfish
Shrimp, lobster, crab, scallop, mussel
50
Ways of cooking fish
Grilling, Poaching, Shallow frying, deep frying, steaming, baking, microwaving
51
Importance of buying sustainable fish
-Fish won't run out in the future (fish stocks are declining)
-Protects the environment they are living in
52
What is fish our main source of
Omega 3
53
What do salmon and mackerel contain (healthy)
Protein, calcium, vitamin A/D
54
What does fish contain (unhealthy)
-Oil (fat)
55
What is Omega 3 good for
Reduce cholesterol levels, and risk of heart disease
56
Deficiency in Omega 3
Fatigue, poor memory, dry skin, heart problems, mood swings and depression
57
Cuts of fish
Fillet, steak, cutlet
58
Fresh cheese
Mozerella, ricotta, paneer,
59
Soft ripened cheese
Brie and camenbert
60
Semi soft cheese
Mozerella
61
blue cheese
stilton, gorgonzola
62
Nutrients in cheese
Protein, fat, calcium, phosphorous, Vitamin (A, B12, K), Zinc, sodium (varying amounts)
63
Uses of cheese
Topping, stuffing, sauces, as a dip
64
What animals can cheese come from
cow, goat, sheep, buffalo
65
Hard pressed cheese
Cheddar, parmesan
66
Unripened cheese
cottage cheese, mascarpone, feta, mozzarella
67
Processed cheese
cheese slices, spreads
68
Pasta ingredients
00 flour, egg/water
69
nutrients in pasta
Carbs, protein, fat, fibre, vitamins and minerals
70
types of pasta
Spaghetti, linguine, penne, fusilli, linguine, farfalle
71
Whats in white sauce
milk, butter, flour
72
science involved in white sauce
Gelatanisation
73
gelatanisation
If starch is heated gently with a liquid and stirred, it will eventually gelatinise (thicken)
74
Science behind gelatinisation
Starch granules absorb liquid when heated and eventually the granule gets so big it bursts, thickening the liquid
-60oc to 85oc
75
temperature for gelatinisation
60oc - 85oc
76
Ingredients in pastry
flour, fat, liquid, salt
77
Types of pastry
Choux, puff, filo, short-crust, hot water crust, flaky, shortcrust
78
types of convenience food
Dehydrated,
ready-to-eat,
canned, frozen,
cook-chill foods,
ready-prepared-meals
79
Dehydrated food
-'instant food' (add water or other liquid)
-Short cooking time
-eg. mashed potato, ramen, coffee, soup, porridge, cake mixes
80
Ready-to-eat food
Sweet - cakes, biscuits, tarts, fruit pies, porridge, sweets
Savoury - meat pies, cold meats, pasties, cheese spreads, preserves
81
Canned food
-Food requires heating
-No cooking - fish, cold meat, pudding, soup
-Some cooking - vegetables. pies, meat, pudding
-Part of main dish - meat and fruit, special sauces (bolognese)
82
Cook-chill foods
Cooked to destroy food poisining (micro-organisms)
-Cooked, then quickly chilled and kept cold during transport and storage (must be thoroughly heated by consumer)
83
Ready-prepared meals
-Food cooked to destroy micro organisms
-then packed and modified and stored at room temperature
-Heated by microwave oven, or by standing in boiling water
84
Advantages of convenience foods
-Ready to eat
-cheaper (no wasting ingredients)
-less food waste
85
Disadvantages of convenience foods
-Contain little-no nutrients
-May contain additives to make them last longer
-Eating them can often cause diabetes, or even heart disease, or tooth decay
-Bad for environment (waste of plastic wrapping)
86
What is marinading
Soaking meats in a seasoned, often acidic liquid before cooking
87
What is laminating
A baking technique that involves alternating layers of dough and fat to create a flaky and tender pastry
88
Ingredients for bread
Strong flour, warm water, glucose, yeast, oil, salt
89
Why do you need to use only warm (not warm) water to activate yeast in bread-making
Yeast dies at temperatures above around 37 degrees, so it wouldn't produce gas, so the bread would not rise
90
Why do you need to use strong flour in bread-making
-Make dough chewier and crunchier
-Easier to knead
-More protein (support)
-More browning to crust
-Rises more in oven
-Stretches yeast, because it has more gluten to make it stretchier
91
Why do you need to knead dough in bread-making
Kneading warms the dough so the gluten strands can bond, so protein can expand, so the dough is more elastic, so it rises more
92
What is it called when you leave dough to rest
Prove
93
What is the gas produced by yeast
Carbon Dioxide
94
How long does bread need to prove for
until it doubles in size
95
How long do you need to knead dough
Until its's stretchy. Not too sticky, but moist (check it doesn't break)
96
What colour board for raw meat
Red
97
Board colour for raw fish
Blue
98
Board colour for cooked meat
Yellow
99
Board colour for vegetables
Black / green
100
Board colour for salad and fruit
Green
101
Board colour for bakery and dairy
White
102
What temperature do you have to cook meat + for how long
75oc and for at least 2 minutes
103
Most common symptoms of food poisoning + how long do they take to show
-Stomach ache, diarrhoea, vomiting
-Between 1hour and 5 days
104
Types of food bacteria
Salmonella, listeria, streptococcus, clostridium and botulinum
105
What conditions do bacteria like to increase
-Warmth (about 37oc)
-Moist
-Food
106
What temperature do bacteria grow fastest in
10oc to 65oc
107
