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Nutrition revision Nutrition Nutrition • demonstrate knowledge of the function and sources of fats, proteins, carbohydrates, vitamins, minerals, water and NSP (nonstarch polysaccharide – dietary fibre). Name the different nutrients - ??? • Protein: (high biological value proteins and low biological value proteins.) • Carbohydrates • Vitamins • Mineral salts • Fats • N.S.P. (Non Starch Polysaccharide) Macro nutrients Macro nutrient Protein Carbohydrate Fat Function Sources Macro nutrients Macro nutrient Function Sources Protein For growth and repair of tissues. Animal – meat, fish, cheese,eggs, milk Vegetable – soya beans, nuts, cereals, pulses Carbohydrate Source of energy for all the body’s activities. Sugar - Provides energy for the body – fast release – short burst of energy Starch - Provides energy for the body – slow release – long lasting Cellulose (N.S.P. (Non Starch Polysaccharide)) - provides dietary fibre although it is not a food Sugars – sugar, treacle, syrup, jam, honey, fruit Starches – flour (e.g. in bread, cakes, puddings), other cereals, potatoes Cellulose – fruit, vegetables, bran, wholemeal bread, whole cereals Fat A very good source of energy. A layer of fat insulates the body, preventing the loss of heat. Some organs of the body, e.g. the kidneys, are protected by fat. Animal fats contain Vitamin A and D. Keeps you feeling ‘full’ after a meal – it has a ‘high’ satiety value’. Animal – milk, butter, cream, cheese, suet, fatty meat, oily fish Vegetables – margarines, salad or cooking oils. Saturated /unsaturated fats? What are saturated fats? • Saturates – Saturated fats are mostly solid at room temperature. Saturates raise blood cholesterol levels, and increase the risk for heart disease. The less saturated fat you eat the, better What are unsaturated fats? • Mono unsaturates and poly unsaturates – • Mono-unsaturated fat is considered to be the healthiest type of general fat. It is found mainly in olive oil, rapeseed oil, nuts and seeds. • These fats, also called unsaturated fats, are believed to lower cholesterol and may assist in reducing heart disease. Because they are still fats, we should limit their intake as well. Micro nutrients Minerals Iron Calcium Phosphorus Function Sources Micro nutrients Minerals Function Sources Iron Needed to form the red blood cells which carry the necessary oxygen to all parts of the body. Lack of iron may cause anaemia.. Liver, kidney, red meat, corned beef Green vegetables, bread, cocoa, treacle, dried fruit Calcium Development of strong bones and teeth, together with phosphorus, Vitamin D, C, and A. Needed for clotting of blood Milk, cheese, eggs Fish bones, e.g. salmon. Added to white bread Phosphorus Strong bones and teeth Present in most proteins Water-soluble vitamins Water-soluble vitamins cannot be stored in our bodies and are readily excreted. These include vitamin B1, vitamin B2, vitamin B3, vitamin B6, vitamin B12, folate and vitamin C. Therefore we need to have some of these every day. Function VITAMIN B COMPLEX B1 Thiamin B2 Riboflavin B3 Niacin or Nicotinic acid VITAMIN C (Ascorbic acid) Sources Water-soluble vitamins Water-soluble vitamins cannot be stored in our bodies and are readily excreted. These include vitamin B1, vitamin B2, vitamin B3, vitamin B6, vitamin B12, folate and vitamin C. Therefore we need to have some of these every day. Function Sources VITAMIN B COMPLEX B1 Thiamin For growth of children and good health. Helps liberate the energy from carbohydrate foods. Healthy nervous system.. Found in a variety of ‘natural’, unprocessed foods. Wholemeal flour, whole cereals Yeast, yeast extract (Marmite) Meat, liver, eggs B2 Riboflavin Similar to B1. Similar to B1, also a useful amount in milk B3 Niacin or Nicotinic acid Similar to B1, and B2 Similar to B1, and B2. Milk products do not provide much VITAMIN C (Ascorbic acid) Normal growth of children. Clear skin, healthy tissues. Healing of wounds.. Healthy teeth and gums. Helps absorption of iron. Prevents scurvy . Fruit – blackcurrants, rosehip syrup Citrus fruits – oranges, lemons, grapefruit Tomatoes, potatoes, fresh green vegetables Fat-soluble vitamins Fat-soluble vitamins are absorbed through the gut with the help of fat. These include vitamin A, vitamin D, vitamin E and vitamin K. Minerals A (Retinol) Fat-soluble D (Calciferol) Fat-soluble Function Sources Fat-soluble vitamins Fat-soluble vitamins are absorbed through the gut with the help of fat. These include vitamin A, vitamin D, vitamin E and vitamin K. Minerals Function Sources A (Retinol) Fat-soluble Normal growth of children, especially bones and teeth. Keeps mucous membranes healthy. Healthy eyes, vision in dim light.. Animal – fish-liver oil, oily fish, liver, dairy foods, margarine. Plant foods – as carotene, in orange/yellow fruit and vegetables. Green vegetables. D (Calciferol) Fat-soluble Works with calcium and phosphorus to form strong teeth and bones. Prevents rickets. Foods – margarine, oily fish, cod-liver oil, eggs. Sunlight acting on the fat layer under the skin forms Vitamin D. Nutrition poem Carbohydrate foods give energy Fats: body warmth and energy too, Protein: for growth and repair of cells Fibre helps you go to the loo! Vitamin A prevents night blindness For nerves we need Vitamin B Vitamin D forms strong teeth and bones Healthy skin comes from Vitamin C! Minerals too have many uses Iron’s needed for red blood cells Calcium works with Vitamin D To keep teeth and bones fit and well! Water, though not a true nutrient Controls temperature through sweat We should have a litre daily From drinks and foods that are wet! So remember the NACNE guidelines Eat less fat, sugar and salt – do Eat more wholemeal foods like fruit and veg You know they’re good for you! Learning Tip: Remember the fat-soluble vitamins as A and D because the word FAT sounds like FAD (fatty foods – A and D). Once you remember that you should work out that Vitamins B and C are the water soluble ones! Menu Planning • demonstrate an understanding of dietary goals for health and investigate how good eating habits can be formed – based on the government's recommended guidelines Healthy eating What is healthy eating? Following a healthy diet, taking more exercise and not smoking are all important factors in achieving a healthy lifestyle. Name the eight ‘Healthy eating tips’ from the government?? 1. Base your meals on starchy foods 2. Eat lots of fruit and veg 3. Eat more fish 4. Cut down on saturated fat and sugar 5. Try to eat less salt - no more than 6g a day 6. Get active and try to be a healthy weight 7. Drink plenty of water 8. Don't skip breakfast What is the eatwell plate ? The eatwell plate The ‘Eatwell plate’ is based upon the eight guidelines above. A balance of foods should be consumed for a healthy diet. We should choose foods from the following five food groups. • Bread, other cereals and potatoes – these are good sources of starch, and about a third of the food we eat should come from this group. • Fruit and vegetables – aim to eat at least five servings a day • Milk and dairy foods – eat moderate amounts of these foods and choose lower fat alternatives • Meat, fish and alternatives – eat moderate amounts of these foods and choose lower fat alternatives • Fatty and sugary foods – eat them in small amounts and not too often. Healthy eating symbols • Food companies are using special symbols on food products which meet healthy eating criteria. • Sainsbury’s Healthy eating’ symbol is found on foods which are generally low in fats and have a limited amount of added sugar and sodium (salt). • Tesco has a ‘Healthy eating’ product range which has been developed to be lower in fat and saturated fat, higher in fibre, and to provide the right balance of sugar and salt Menu construction • Planning a menu is quite straightforward when using a ‘daily formula’. The basic formula stays the same but new dishes are included daily. • The first stage in menu planning is to choose the protein items, making sure there is a variety in choice and cost. The rest of the meal can be planned around these main course items, as these are the most expensive. • The second stage is to choose the sweet or dessert items to ‘balance’ the protein item for colour, texture, flavour, bulk and nutrients. • The third stage is to choose the vegetables and the final stage is to choose the starters. • Throughout the planning stage the emphasis must be on balance – of colour, texture, flavour and freshness. Consideration of garnishing, decoration and presentation will enhance the basic menu choice. • Exam question – 2007 childrens meals Children's meals – healthy eating (a) Give reasons why some children’s meals served in restaurants may fail to meet healthy eating guidelines. [3] (b) As the restaurant manager, you have been asked to suggest a selection of interesting dishes that could form part of a new children’s menu. Give reasons for your choice of dishes. [6] [ In your answer you should include reference to the nutritional value, taste, texture and appearance of the dishes.] Children’s menu For young people under twelve years old Macaroni Cheese Elbow macaroni in a cheddar cheese sauce served with fresh vegetables or chips ********** Beefburger A beefburger served on a toasted bun with mayonnaise and relish Served with chips ********** Chicken strips Tender breaded chicken served with chips and a dipping sauce ********** Price includes An ice-cream sundae with a choice of strawberry or chocolate topping served with whipped creamand sprinkles ********** A choice of a soft drink, milk or juice Answers – 2007 childrens meals Accept three different reasons for 1 mark each. [3 × 1] • High in fat – particularly saturated fat. • High in calories. • High in salt. • Low in vitamins. • Low in minerals. • Low in fibre. • Lack of fresh fruit and vegetables. • Very little choice – many children's menus include chips and a fizzy drink. • Poor quality ingredients to make the meals as cheap as possible. • Do not credit reference to profit or meeting customer care. • ( Answers – 2007 childrens meals b) Award 1 - 2 marks for dishes suggested but with no reasons. Answer may resemble a list. Award 3 - 4 marks for dishes suggested with 1 or 2 valid reasons - reasons may not always be accurate. Award 5 - 6 marks for a well written response linking suggested dish with valid reasons. Look for healthier options and suggestions based on the following - three dishes required for maximum marks. • Offering fresh fruit and vegetables and salads on the menu instead of processed foods • e.g. fresh fruit salad rather than ice-cream. • Buying better quality ingredients – especially meat. • Changing cooking methods – offering food grilled or stir fried rather than deep fat fried. • Cutting out the chips and offering rice, pasta, boiled or jacket potatoes instead. • Cutting down on fizzy drinks and offering water, milk drinks or fruit juices instead. • Meals that offer a better nutritional balance e.g. lasagne with salad instead of burgers • and chips. • Reducing the amount of sugar by reducing fizzy drinks, sauces, cakes and biscuits on • offer. 2007 Exam - Healthy eating higher Carbohydrates Salad bars are increasingly popular in restaurants. (a) Discuss the reasons why salad bars have increased in popularity. [4] (b) Name two high carbohydrate salads that could be included in the salad bar. [2] Answers 2007 - Healthy eating higher (a) Award up to 4 marks for a good explanation of why salad bars are increasingly popular. Answers could include some of the following: • salads are pre-prepared – saves caterer time, • salads are self-serve – less staff needed, less overheads, • size of bowls by salad bars governs portion size, • value for money, • freedom of choice for the customer, • good nutritional value, • contribute to the 5 a day fruit and vegetable. (b) Award 1 mark each for correctly naming 2 high carbohydrate salads. [2 × 1] • Answers could include the following: • Bean salad. • Potato salad. • Rice salad. • Pasta salad. • Russian salad. • Waldorf salad. • Beetroot salad. Question 2007 – fibre higher Fibre It is recommended that we eat 18g fibre (NSP) a day. The average person eats between 8g and 12g a day. (a) Why is dietary fibre an important part of our diet? [3] Study the following menu: • Lunch Starters • Tomato soup • or • Breaded mushrooms with a garlic dip • Main courses • Lasagne, chips and peas • or • Cheese and onion pasty, chips and peas • or • Chicken curry and rice • Desserts • Apple crumble and custard • or • Ice-cream and chocolate sauce • (b) A new chef has recently started work in a factory canteen. He wants to increase the fibre content of the meals on the lunchtime menu. Discuss the improvements that need to be made to the existing menu to help the factory Workers increase their fibre (NSP) intake. [9] Answers 2007 – fibre higher Q.5 Allow 1 mark for each statement relating to the importance of fibre. [3 × 1] (a) Fibre is important because:• It does not 'aid digestion' however accept as often taught. • It adds bulk to waste and stimulates its passage through the intestine i.e. • It cleanses the digestive system. – It prevents constipation – it helps you to be 'regular' (diverticulitis, piles, cancer of colon). • It absorbs water as it passes through the intestine and makes excretion easier. • It absorbs toxins and carries them from the body. • Fibre is not absorbed therefore cannot make you fat. • Fibre foods are 'filling' and make you feel satisfied. Answers 2007 – fibre higher (b) Allow 1 - 3 marks for a list or examples of improvements, they may relate to the menu. Allow 4 - 6 marks for some improvements to the menu suggested with reasons. Allow 7 - 9 marks for all parts of the menu discussed with valid improvements or changes. Candidates may change the dishes completely or suggest improvements to existing dishes. Examples could include. • • • • • • • • • • • • • • Change tomato soup to home made vegetable soup – increase fibre, improve colour. Serve with wholemeal bread/roll for extra fibre. Change breaded mushrooms and dip to fresh fruit or salad starter e.g. melon, Florida cocktail, etc. reduce saturated fat through cutting out fried food and increase fibre. Offer salad with lasagne rather than chips and peas – contributes to 5 a day fruit and vegetable and increases fibre content. Use more vegetables in the lasagne to increase fibre. Change vegetarian or any other option to cauliflower cheese or other suitable dish or use wholemeal pastry for pasty. Offer jacket potatoes or boiled potatoes instead of chips. Change rice to brown rice to serve with curry. Add extra vegetables to the curry to offer more fibre. Sweet corn is high in fibre – offer chilli instead of lasagne. Adapt the crumble recipe to add more fibre i.e. add oats, nuts or similar to crumble topping. Add plums, blackberries or other fruit to the apples to increase fibre. Change one of desserts to fresh fruit salad or similar. Add some fresh fruit to the ice-cream and cut out the chocolate sauce. • apply nutritional knowledge to simple menu planning suitable for a range of clients demonstrating knowledge of a culturally-diverse society. show an awareness of food allergies and understand how this knowledge is applied within the catering industry Need protein. Give small, attractive portions of food. Introduce new foods gradually – allergies . Avoid fatty and sugary foods Protein for growth and development Protein & Vitamins and minerals from fruit and veg – healthy skin. Iron for girls & Avoid fatty and sugary food Still growing Worries about being overweight and poor skin Avoid fatty and sugary foods Balanced diet Energy, protein, iron, calcium, folate, vit.C & D. Avoid - some soft cheeses, Pate For baby to build muscles, bone, teeth and haemoglobin Uncooked eggs, liver (too high vit A) Protein & Calcium and vit D & Iron Protein – repair work out body cells Vitamins and minerals from fruit and veg Calcium & vitD – healthy bones and teeth Digestive problems Iron – healthy blood Special dietary needs • Why do some people choose not to eat certain foods? • Ethical beliefs – e.g. Vegetarian – do not think animals should be killed • Religious beliefs • Medical reasons • Do not like the taste / texture of foods Vegetarians Why choose to be a vegetarian? • Strong feelings about the way animals are kept and slaughtered • Land used to feed animals could feed many more if used for crops • Many cases of food poisoning linked to meat • Considered to be healthier – lower fat, cholesterol, higher fibre Types of vegetarians Vegans • Do not eat the flesh of any animal – (poultry, meat, fish) • No eggs, milk cheese honey – i.e. animal products Lacto – vegetarians • Do not eat the flesh of any animal – (poultry, meat, fish) • But do eat eggs, milk cheese honey – i.e. animal products Demi or semi vegetarian – • may choose to eat vegetarian as do not eat red meat • Sometimes eat white meat (poultry, fish) and eat eggs, milk cheese, honey etc. Religious diets • Different religions have different restrictions – Muslims • No not eat pig (they believe it is an unclean animal • Meat has to be Halal – slaughtered in a special way • Do not eat shellfish or drink alcohol Hindus • Do not eat beef – cow is a sacred animal • Many are vegan • Some eat lamb, poultry and or fish Sikhs – • Some eat all types of meat or fish • Others avoid meat or fish Jews – • Do not eat pork, bacon or ham, shellfish or eels • Do not eat milk and meat at the same time or cooked together – e.g. lasagne • Eat kosher meat – meat prepared in accordance with Jewish dietary guidelines • Milk and milk products – usually eaten at breakfast and avoid other times Rastafarians – • Do not eat processed foods – food produced in a factory • Pork or eels or drink alcohol, tea or coffee Medical Diets Diabetes – • Find it difficult to control blood sugar levels. So need to eat starchy foods at regular intervals • Avoid dishes too high in sugar Low – fat diet – • Avoid foods naturally high in fat e.g. cheese, bacon, butter, margarine, spreads and foods fried Low – salt diet – • Avoid most processed food, smoked meats, cheese, Chinese foods containing monosodium glutamate Nut allergy – • avoid nuts, blended cooking oils and marge – which contain nut oils • Read labels – ‘may contain nuts’ or have been ‘prepared in an area that may contain nuts’ Lactose intolerance – • Avoid milk, cheese, butter, yoghurt and processed foods that contain milk products • Gluten intolerance (or coeliac) • Avoid – wheat, wholemeal, whole wheat, wheat meal flour, bran, pasta, noodles, semolina, bread, pastry, sauces thickened with flour, muesli, wheat, rye, barley and oat breakfast cereals, beer and other malted drinks. Can eat rice, potatoes, corn and corn products • All need to read labels carefully Exam 2009 questions – dietary needs Catering outlets are constantly changing to meet customer needs. (i) Discuss how changing lifestyles and the influence of diverse cultures have affected food choice. [6] (ii) Assess how caterers can ensure that the needs of customers with allergies and special dietary requirements are met. [6] 2009 higher Answers - 2009 higher - special diets • (b) Award up to 6 marks for both parts of the question. • Award 1 – 2 marks for an answer where the candidate has demonstrated a • limited or basic understanding of the issues. • Award 3 – 4 marks for an answer where the candidate has demonstrated a • reasonable understanding of the issues. • Award 5 – 6 marks for a very good to excellent answer where the candidate • has shown a clear understanding of the issues. Answers - 2009 higher - special diets (i) How food choice has been affected by changing lifestyles and diverse cultures. • Many people travel all over the world, enjoy the food and want to eat it in Britain so there are demands for ‘new’ foods. These can be catered for by new eating outlets or the range of ready made foods available in supermarkets. • People from other cultures have settled in Britain and have opened restaurants. • Specialist shops selling multi-cultural foods e.g. exotic vegetables, Chinese foods. • More leisure time so people want to eat out wherever they are resulting in the growth of food outlets of all types. • More disposable income to spend on food. • Working families so little time to prepare food ‘from scratch’ – wide range of take-away foods to choose from and supermarket ready meals. • Rising costs of ‘traditional’ British foods e.g. fish, beef, lamb has led to a change of diet. Curry is the most popular take-away food in Britain • Many cultures have religious reasons for not choosing certain foods so changing eating patterns reflect demand e.g. Jews eat ‘kosher’ foods, Muslims do not eat pork and have ‘halal’ meat, Hindus do not eat beef. • Many people from different cultures eat a mostly vegetarian diet. • People eating on the move e.g. food bars/salad bars. • Organic and pesticide free requirements provenance. • Healthy options. • Lower incomes: meal deals, special offers. Answers - 2009 higher - special diets (ii) Meeting the needs of customers with allergies and special dietary needs: Vegetarians – why people turn to vegetarianism (cruelty to animals, religious beliefs, food poisoning linked to meat, healthier lifestyle etc.) • All restaurants must provide one vegetarian option on the menu – candidates could suggest how you can cater for vegetarians and how dishes can be highlighted on the menu. • Vegans – as above. Choosing suitable dishes, to show knowledge in the use of soya, tofu, TVP, nuts and pulses and how they can be highlighted on a menu Food allergies are on the increase and more customers are demanding to know the ingredient content of dishes on the menu. Common allergies to look out for include: • Nut allergy – do not use nut oils in cooking. Use separate areas of kitchen for preparing food with nuts etc. Clearly indicate on menu where nuts are used. • Seafood allergy – avoid seafood coming into contact with other foods. Clearly indicate on menu where seafood is used. • Lactose intolerance – have soya milk and dishes made with soya milk available. Clearly label dishes where cow’s milk is used. • Wheat intolerance – coeliac disease – try and avoid the use of flour for thickening soups, sauces etc. Include dishes on the menu that avoid the use of wheat. Clearly label dishes that contain wheat (flour, pasta, biscuits, cakes etc.). Other dietary requirements could include: • Customers with diabetes – need more complex carbohydrates to allow a slow release of sugar into the blood stream. • Customers on a reducing diet – need dishes that contain fewer calories. A lot of restaurants label their food with the amount of calories per portion. Answers - 2009 higher - special diets OR customers that have different dietary needs because of age: • The elderly – often eat their main meal at lunchtime. They have smaller appetites so need smaller portions – many restaurants offer meals in different sizes – one for the smaller appetite and one for a ‘normal’ appetite. This is good catering policy and encourages customers to return. • Children – often meals are high in calories, fat and sugar. A good children’s menu will encourage families into restaurants but more outlets need to meet current nutritional guidelines for children i.e. more fruit and vegetables, less fried food, less sugar and fizzy drinks and better quality food. OR religious and cultural needs as mentioned in first part of question • Muslims and Sikhs: no pork • Jews: kosher foods – do not eat milk and meat at same meal • Muslims: halal meat • Hindus: no beef • Most Muslims, Sikhs and Hindus eat a mostly vegetarian diet