Paper 1 Flashcards
(138 cards)
1
Q
List the 8 healthy eating guidelines.
A
- Base meals on starchy carbohydrates
- Eat lots of fruit and vegetables
- Eat more fish
- Cut down on saturated fat and sugar
- Eat less salt
- Get active and be a healthy weight
- Drink water
- Don’t skip breakfast
2
Q
Draw/look at the Eatwell guide
A
3
Q
Macronutrients?
A
Fats
Carbohydrates
Protein
We need these in large amounts for a healthy diet
4
Q
Micronutrients
A
Vitamins
Minerals
Needed daily but in small amounts
5
Q
Function of protein in a diet?
A
Growth - Muscles, hair, nails
Repair - Muscles, organs
Maintenance - make enzymes for digestion and antibodies
6
Q
Examples of sources of protein
A
Meat
Fish
Dairy products
Nuts
Seeds
Beans
7
Q
HBV proteins?
Where are they found?
A
High biological value proteins - contain all the essential amino acids we need
Meat, fish, poultry, eggs, cheese, milk, soya beans, quinoa
8
Q
LBV proteins?
Where are they found?
A
Low biological value proteins - missing one or more essential amino acids we need
Peas, lentils, nuts, seeds, beans
9
Q
Non essential amino acids?
A
Amino acids our body can make
10
Q
Essential amino acids
A
Amino acids which cant be made by our bodies and have to be eaten
11
Q
Protein completion?
A
Combining of different LBV proteins to make sure we get amino acids in our diet
12
Q
Problems that occur if you eat excess protein
Problems that occur if you have a protein deficiency
A
Liver and kidney problems
Slow growth, Poor (nails, hair, skin), Wounds wont heal.
13
Q
List some alternatives to proteins
A
Vegetarians and vegans may need these
Soya, TVP, Quorn, Tofu
14
Q
Function of fat in the diet
A
Energy
Insulation
Protects organs
Sources of fat soluble vitamins
15
Q
Visible fats?
Invisible fats?
A
Fats you can see
Fats you can’t see
16
Q
Saturated fats
A
Solid at room temperature e.g. butter, cheese, lard
Animal sources including processed meats
Increase cholesterol levels
17
Q
Unsaturated fats
A
Liquid at room temperature
vegetable sources: olive oil, sunflower oil, peanuts
18
Q
What can too much fat in the diet cause?
A
Weight gain
Obesity
Type 2 diabetes
High blood pressure
Stroke
Coronary heart disease
19
Q
What can deficiency of fat cause?
A
Weight loss
Less insulation
Less protection from knocks
Less fat soluble vitamins absorbed in the body
20
Q
2 main types of carbohydrate?
What is the function of carbs in our diet?
A
Sugar
Starch
Provide energy
21
Q
What are sugar carbohydrates?
A
Sugars found in fruits and vegetables naturally
Can be added to foods to provide energy
22
Q
What foods are starchy carbs found in?
A
Potatoes
Bread
Rice
Pasta
Cereals
Vegetables
23
Q
Simple and complex carbs
A
Simple - digested quickly (short burst of energy)
Complex - takes longer to digest (slow release of energy)
24
Q
Excess carbs?
A
Bad for diet, turned into fat could lead to tooth decay
25
carb deficiency?
Low blood sugar level
Hunger
Dizziness
Tiredness
Less energy
26
Fat soluble vitamins?
What does it mean?
A,D,E,K
Found in fatty foods, if not used will be stored as fat in the tissue
27
Water soluble vitamins?
What does this mean?
B,C
Do not get stored in the body so need replacing each day
28
Vitamin A
Function
Source
Lack off
Too much
Good eyesight, skin, Antioxidant
Liver, butter, oily fish, eggs, orange veg
Weakened bones
Stunted growth, night blindness
29
Vitamin D
Function
Source
Lack off
Too much
Helps body absorb calcium, bones, teeth
Oily fish, egg yolks, sunlight
Kidney damage
Bone disease
30
Vitamin E
Function
Sources
Lack off
Too much
Skin, eyes, antioxidants, Immune system
Leafy greens, nuts, vegetable oils
Blurred vision, nausea
RARE - weak muscles, sight problems
31
Vitamin K
Function
Sources
Lack off
Too much
Heals wounds, immune system, clots blood
Leafy greens, cereals, veg oils, dairy, meat
Nothing for Too much
RARE - uncontrolled bleeding in new-borns
32
Vitamin B
Function
Source
Lack off
Too much
Energy released, growth, heals, protects
Meat, eggs, milk, fish, leafy greens
Unlikely to happen as weed out
Tired, mouth sores, dry skin
33
Vitamin C
Function
Source
Lack off
Too much
Protects from infection, heals wounds
Citrus fruits, tomatoes, green veg, potatoes, strawberries
Unlikely to happen as weed out
anaemia, scurvy
34
Mineral - Calcium
Function
Sources
Lack of
Too much
Strong bones and teeth, muscles
Milk, cheese, tofu, green leafy veg
Kidney problems
Rickets, slow blood clotting
35
Mineral - Iron
Function
Sources
Lack of
Too much
Forms haemoglobin - red blood cells
dark green veg, meat, liver, kidney
Toxic stomach pains (fatal)
Anaemia
36
Mineral - Sodium chloride - salt
Function
Sources
Lack of
Too much
Func: controls body water content
Source: most foods and is added to foods
Too much: high blood pressure, heart disease
Too little: Nausea, muscle cramps
37
Fluoride
Function
Sources
Too much
Too little
Func: Strengthens teeth
Source: fish, toothpaste
Too much: toxic, bone issues
Too little: weak teeth,tooth decay
38
Water - 2 litres a day
Function
Source
Too much
Too little
Func: controls temp of body, eliminates waste from the body
Source: drinking it, fruits and veg
Too much: headaches, nausea
Too little: dehydrated, high body temp
39
Fibre - nsp
Function
Source
Too much
Too little
Func: healthy digestive system
Sources: vegetables
Too much: filling
Too little: constipation, heart disease
40
Children nutritional needs
Eat regular meals
Follow eatwell guide
Set good example (parents)
Foods high in sugar limited
Good amounts of: Protein,carbs, saturated fats, calcium
41
Teenager nutritonal needs
Balanced diet following eatwell guide
Rapid growth - Protein
Calcium, Vitamin D - bone density
42
Adult nutritional needs
Healthy lifestyle
Follow eatwell guide
Men require more calories
Calcium, Vit D - reduce chance of bone disease
43
Elderly Nutritional needs
Muscle into fat less energy needed for maintenance
Low amounts of saturated fats
Increase of flavour
Calcium, vit D - bone strength
44
Obesity
BMI used to calculate obesity
Caused by: too many foods high in fat,sugar
Too little exercise
45
Coronary heart disease
Arteries blocked by fatty deposits
Caused: Eating too many saturated fats,
Being inactive, and smoking.
Cause: heart attacks, blood clots
46
Anaemia
Anaemia caused by a lack of iron in the diet
Causes: Tiredness, Pales skin, headaches
47
Diabetes
Caused by: Glucose levels can’t be controlled
Type 2 is diet related
Being overweight or obese
Excessive sugar in diet
Causes: Poor eyesight, limb numb
48
Rickets
Happens when bones are too soft/weak
Not enough calcium or Vitamin D
Causes: pain in joints, fractures
49
Tooth decay
Plaque builds up on teeth containing bacteria
Avoid by brushing teeth
50
Bmr - what is this?
Basal metabolic rate
Amount of energy you need just to stay alive for breathing, heart beating.
51
Pal - what is this?
Physical activity level measures how active you are
52
Kj Kcal - what is this?
Energy can be shown in Kilocalories
53
Modifying recipes - Reducing sugars
Use less sugary sauces
Use less sugar when baking
Don’t add sugar to things
Don’t drink fizzy drinks
54
Modifying recipes - Reducing salt
Make food from scratch as ready made has lots of salts
Use other flavours such as chilli
Eat less food that have been preserved
Add less to food
55
Modifying recipes - Reducing saturated fat
Use lean cuts of meat
Cut fat off meat
Use lower fat meat
Grill bake food instead of frying
56
Modifying recipes - Increasing fibre
Use whole meal flour instead of white.
Keep skin on potatoes
57
Portion control
This can stop over feeding or under feeding
58
Coeliac disease - what is it?
People with this can’t eat foods containing gluten
59
Nut allergy
People with this have to avoid nuts or processed foods that can contain them
Symptoms: sore eyes, swelling. Can be fatal
60
Lactose Intolerant
People need to avoid food containing the sugar lactose
Lactose is found in dairy products
Alternatives: soya milk, lactose free milk
61
Why is food cooked?
Too make it safe to eat
To improve shelf life
To improve texture
To give variety
(Learn additional points)
62
Heat transfer - Conduction?
Transfer of heat energy through vibrations of particles
63
Heat transfer - Convection
This is the transfer of heat through liquids or gases
64
Heat transfer - Radiation
There is no direct contact between the heat source and the food - the waves of radiation heat the food
65
Water based cooking methods?
Boiling
Steaming
Blanching
Poaching
Simmering
(Give examples)
66
Fat based cooking methods?
Stir frying
Shallow frying
Deep frying
(Give examples)
67
Dry cooking methods?
Baking
Grilling
Roasting
Dry frying
(Give examples)
68
Protein denature - explain.
When food is cooked the proteins unravel this process is irreversible
Done by: physical agitation, heat added, acids added
69
Coagulation?
Once proteins have been denatured these molecules join together and coagulate (set) e.g egg
70
Foams - what are they?
Foams form when gas is trapped inside a liquid (examples?)
71
Gluten?
Protein in wheat flour. It is made when water is mixed with the flour to make a dough
72
Gelatinisation?
Helps sauces thicken that contain starch
73
Dextrinisation?
Happens when starch has dry heat added. This starch molecules break down into dextrins. It makes food go browner, crispier and gives different tastes
74
Caramelisation?
Sugar caramelises when it’s heated. The sugar turns brown and the flavour changes
75
Aeration?
Means adding air. When fats and sugars are beaten together they become fluffy and light as air has been added
76
Shortening?
Gives food a crumbly texture when you rub fat into flour you coat the fat making a waterproof coating
This stops long gluten strands from forming
77
Plasticity?
Means it’s able to be spread and shaped. Fats have plasticity.
78
Emulsification?
Emulations are made when oily and watery liquids are shaken together
79
Raising agents - what are the 4 main categories
Chemical
Biological
Mechanical
Steam
80
Raising agents - Chemical
Baking powder
Bicarbonate of soda
Self raising flour
81
Raising agents biological
Yeats is a biological raising agent used in bread
It’s a microorganism that cause fermentation to happen which releases an alcohol and carbon dioxide which makes the bread rise
82
Raising agents - Mechanical
Air is added when
Folding
Beating
Whisking
Sieving flour
Creaming fat and sugar
83
Raising agents - Steam
Hot oven with a liquid batter - the water turns to steam and helps the food rise
84
Fortification - what is this?
When nutrients are added to food
Too make food healthier and restore nutrients
85
Additives - what are they?
Added to food to:
Preserve food
Colour food
Add flavour
They can be natural or artificial
86
Sensory testing - why is it done?
To make good food it needs to appeal to sense
Sight
Taste
Touch
Smell
87
Types of testing?
Preference test
Ranking
Profiling
88
Food spoilage - how does this happen?
Microorganism such as bacteria mould and yeast most harmless
Pathogens however can spoil food and make it unsafe to eat
89
High risk foods?
Ready to eat foods that if not stored correctly can grow harmful bacteria
90
Enzymes - what are they?
Special proteins that speed up chemical reactions
91
Mould and yeast - what food can they spoil?
They are both microorganisms
Mould spoil: bread, cheese, fruit
Yeasts spoil: fruit
92
Temperature - List the main temperatures in food safety
Cooking - Above 75c
Chilling - 0-5c
Danger zone 5-63c
Freezing -18c
93
Fridge - how should food be stored
Cool food quickly before putting in fridge
Cover food
Place raw meat covered at BOTTOM
0-5c
94
Freezer - what are the safety rules when freezing food
-18c correct temp
Food should be labelled with a date
Defrost throughly meat and poultry in a fridge before using
Don’t overfill a freezer as the air can’t circulate
95
Low risk food - what are they
They can be stored in ambient temps (room temp)
They need to be stored in sealed packets or containers in a cool dry space
96
Use by dates - what are these on?
Foods that have short shelf life have these on
Safety which tells you when to eat the food before
97
Best before dates- what are these on?
On things that have a longer shelf life
Warns about quality of food
98
Cross contamination?
Bacteria can be passed from raw food easily to work surfaces, equipment and other foods
(How to stop this?)
99
Food safety and hygiene
Wash hands
Wear apron
Hair tied up
No jewellery
Wash raw veg
Use clean equipment
Defrost frozen foods throughly
Use correct chopping board
100
Food safety and hygiene - Steps to take when cooking food
Cook food for correct amount of time
Cook at right temp
Cook all the way through
Test inside with probe 75c
101
Food safety and hygiene - Serving food?
Serve hot food straight away
Keep at 63c no longer than 2 hours
Keep it covered
102
Food poisoning
Get it by eating contaminated food containing pathogen bacteria
Symptoms: sickness, fever
103
Controlling bacteria
Pasteurisation
Vaccinations
104
Use of moulds
Added to blue cheese and are safe to eat
Give a creamy texture and a tangy taste
105
Yeasts
Uses as a raising agent for breads
Grows well in warmth and moisture of the dough
106
Labelling - what must it show you
How to store it
Name, address of manufacturers
Use by, best before date
Country of origin
Cooking instructions
Product name
Weight or volume
If any GM ingredients are added
List of ingredient
Any common allergens
107
Traffic light system - what is this?
Not added by law but if often on packaging to show how healthy a product is
108
Bacteria - what foods is bacteria used in
Non pathogenic bacteria are used in production of cheese and yoghurt from milk
The milk is pasteurised first to kill off all dead bacteria
109
Food choice - why do people choose the food they eat
Physical activity level
Health
Cost
Cooking skills
Seasonality
Availability
Special occasions
Enjoyment
110
Vegans - why do people chose to follow a vegan diet and what can’t they eat
Animal welfare
Ethics of food production
Health benefits
Don’t like the taste, texture
Can’t eat animal produce
111
Vegetarians - what are they main types
Pescatarian - eat: fish, egg, milk
Can’t eat: meat
Lacto ovo: eat: Milk eggs cheese
Can’t eat: meat fish
Lacto: eat: Milk cheese
Can’t eat: Meat fish egg
112
Organic food - what does this mean
Natural farming methods
No artificial fertilisers
Higher cost to produce food
Appeals to consumers
Produced on their own with no harsh methods
113
GM - what does this stand for
Genetically modified - Foods that have had genes altered to make them improved
Adv: grow quicker, higher crop yield, longer shelf life
Cons: Not natural, Ethics, Health concerns
114
Factory farmed - what does this mean
Factory farmed animals don’t have much room - often in cages - Intensive farming
115
Free range - what does this mean
More space to live
No hormones given to speed growth
Better life for animals
More expensive to buy produce
116
Religion - who cant eat what?
Islam - Pork and Alchol
Hindu - Garlic onions mushrooms and beef
Jew - can’t eat pork rabbit and no meat and dairy together
117
Moral concerns
What people think is right or wrong
118
British cuisine
England - Cornish pasties, Cumberland sausage
Wales - Welsh cakes
Scotland - broth, haggis
Ireland - Stew, soda bread
119
International cuisine
Japan - sushi, rice, stir fry’s
Spanish- churros, paella
Italian- Pizza, pasta, tiramisu
120
121
Food provenance
Intensive farming - what does this mean?
Where our food comes from - grown, reared or caught
Intensive farming can be growing fruit and vegetables and cereals or rearing animals
122
Red tractor - what does this mean
Shows food has been reared to certain standards
123
Global food production - why is this a challenge
Leads to greenhouse gases and global warming
Food security
Temp affecting crops
124
Fair trade?
Mean the workers are paid fair wages and recent working conditions
125
Food provenance - what does caught foods mean
Fish can be caught
Caught - use nets in the sea
(Examples, how to stop)
Sustainable fishing
126
Food waste?
It is wasted at all stages
Why is it wasted - Food could be spoiled, overcooked, bought to much
How can we reduce it - Plan meals and correct portion size
127
Food packaging waste - how can this be reduced?
Recycle as much as possible
Buy products with little or no packaging
Choose biodegradable packaging
Carry food home in reusable shopping bags
128
Food miles - what does this mean
The distance the food has travelled come on where it was produced to where it is consumed
Bad for environment
129
Primary food processing
Prepares raw foods ready for cooking, eating or so they can be used to make other products
(Examples)
130
Secondary food processing?
After primary
When foods are turned into other food products
131
Meat - what 3 main types of animals do we get out meat from in the Uk
Cows
Sheep
Pigs
132
Poultry - what is this
Domestic birds
Chickens, Turkey, Ducks, Geese
133
Fish - what are the 3 main types of fish
Oily fish - Salmon, Tuna
White fish - Cod, haddock
Shellfish - crab, lobster
134
Eggs - how can you tell if an egg is fresh
Stale eggs float in water
135
Dairy - name 4 types of dairy produce
Milk
Cheese
Cream
Yoghurt
136
Name the main types of pastry and their use
Shortcrust - Pies, Pasties
Choux - eclairs, profiteroles
Flaky/ rough puff - sausages rolls
Filo - samosas
137
Explain how bread is made
Bread flour, sugar, salt, yeast, and warm water are mixed
Knead dough to develop gluten
Leave to prove
Shape and bake
138
Sauces what are the main types
Starch based sauces - roux, blended or all in one
Reduced - simmering intensity’s flavour
Emulsion sauces - contains water and oil
