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Understanding the Nutritional Properties of Food Don’t Panic – You have been learning this since Y7 What nutrients do foods give us? Nutrient Why we need it Where it is found (sources) Protein To build and repair muscle Meat, fish, pulses, eggs, quorn, lentils, oats, peas, tofu, nuts Fats To keep us warm and to help absorb vitamins A and D Butter, margarine, meat, fish, oils, nuts, cream, seeds Carbohydrates To give us fuel, keep us going. 2 types, sugars Pasta, Rice, Potatoes, Cous and starches. cous, flour, bread (starchy), sugar, fruit, vegetables (sugar). Fibre (NSP). Vitamins A = Healthy Eyes and Bones B = Releases energy from food C = Helps us absorb iron D= Strong teeth and bones Liver, egg yolk, carrots Wholegrain, yeast, meat Citrus fruits, green veg Cereal, sunlight, margarine Minerals Calcium – strong bones / teeth & blood Iron – transports oxygen round body Dairy, bones in fish, green veg Meat, cocoa, green veg Current Advice / Guidelines Do research on / check your knowledge of Go to www.nhs.co.uk for information. High Fibre diets. NSP means Non Starch Polysaccharide and is just a way of saying high fibre. A low fibre diet causes constipation and potentially bowel cancer or diverticulitis What happens if we eat too much or too little? Nutrient Why we need it Too much /not enough? Protein To build and repair muscle Too much: Is used for energy or stored as fat Fats To keep us warm and to help absorb some vitamins Can cause obesity, stroke or coronary heart disease Carbohydrates To give us fuel, keep us going. 2 types, sugars Can cause obesity if not and starches. burned off because they are stores as fat. Too much sugar can also cause dental decay Vitamins A = Healthy Eyes and Bones B = Releases energy from food C = Helps us absorb iron D= Strong teeth and bones Not enough can cause A: vision problems, dry skin B: beri beri C: scurvy / slow healing D: rickets / osteoporosis Minerals Calcium – strong bones / teeth & blood Calcium: Rickets, weak teeth, muscle and nerve problems Iron: Anaemia Iron – transports oxygen round body You might need to explain or show how recipes can be adapted to meet the needs of the following target markets: Special Diet Reason for diet Food to be avoided Vegetarians Moral, ethical, religious, health Meat, fish, gelatine, a vegan would avoid eggs and even wine or beer filtered over fish bones. Meat alternatives like pulses, soya, quorn and tofu will be eaten. Diabetics Health, insulin produced not enough to control glucose level in blood High salt, sugar, fat. Diet should be high in fruit, vegetables and starchy carbs. Coeliacs Allergic to gluten Wheat and wheat products Calorie controlled Need to lose or control weight High fat and high sugar – portion control important Nut allergies Allergic to nuts Any food possibly in contact with nuts Lactose intolerance Allergic to dairy (lactose is a sugar in dairy food) Milk, butter, yoghurt, etc. May use soya milk as an alternative. Now go to http://www.bbc.co.uk/schools/gcsebitesize/design /foodtech/compositionpropertiesrev1.shtml To check your knowledge Be confident – you already know this!