Download Fat-soluble vitamins

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