Food Prep and Nutrition

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Name the 5 sections of the eat well guide
Fruit and Veg, potatoes/bread/rice/pasta/other starchy carbs, beans/pulses/fish,eggs/meat and other proteins, dairy and alternatives, oils and spreads
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There are 3 sections on the eat well guide not included on the plate, what do they say?
choose unsaturated oils in small amounts/ 6-8 a day water, lower fat milk and sugar free drinks count, 150ml fruit juice per day/ eat sweets and cakes and crisps less often and in small amounts
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Who is the eat well guide for?
Aimed at everyone over 2
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What are the 8 tips for eating well?
base meals on starchy foods, eat lots of fruit and veg, eat more fish inc 1 portion of oily fish per week, cut down on saturated fats and sugars, eat less salt, be a healthy weight, don't get thirsty, don't skip breakfast
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Why do we nee protein?
energy (secondary source), growth and repair, makes hormones and antibodies.
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What are proteins built out of and how many of these does the body need?
Proteins are built from amino acids and the body needs 9 of these to be healthy. These are called essential amino acids that cannot be got from anything but food.
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Name 6 high biological value foods (HBV). (These contain all 9 amino acids).
Meat, Fish, Eggs, Cheese, Yogurt, Soya Beans
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Low biological value foods have some amino acids but not all. How is an HBV dish created from LBV foods and what is this called?
Combining 2 LBV foods creates a HBV dish. This is called complementation.
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Name 7 LBV foods and 2 complementation dishes.
baked beans, cereals, bread products, peas, lentils, nuts, seeds/ beans on toast, cereals with nuts.
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What happens if you don't eat enough protein?
Slow healing, Small muscles, Kwashiorkor
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What happens if you eat too much protein?
Weight gain, combined with exercise can lead to muscle growth.
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How much protein do we need?
Men need more than women as they are usually bigger, children and teenagers need lots to aid growth.
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Why do we need fats?
To keep us warm, to give us energy, to protect vital organs, to provide vitamins (fat soluble/ A,D,E,K), It gives us essential fatty acids.
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What are 3 animal sources of fat and 3 vegetable sources of fat?
Butter, Lamb, Cakes and Olive Oil, Avocados, Nut products.
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What happens if you eat too much fat?
gain weight, raises risks of health problems.
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What happens if you have to little fat?
weight loss, loss protection agains heart disease.
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What are some facts about saturated fats?
Solid at room temp, found in animal products, linked to heart disease, they are fatty acids full up with hydrogen atoms.
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What are some fats about unsaturated facts?
liquids at room temp, lowers cholesterol, found in oily products, they are fatty acids that have hydrogen atoms missing.
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What is cholesterol?
Fatty substance needed by the body. Eating saturated fats increases cholesterol.
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Monounsaturated fatty acids have what and what are they found in?
1 double bond from fatty acid and found in peanuts
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Polyunsaturated fatty acids have what are what are they found in?
More than 1 double bond from fatty acid and found in corn
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What are the 2 kinds of Cholesterol?
High Density Lipoprotein (HDL) - good cholesterol, Low Density Lipoprotein (LDL) - bad cholesterol
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What is hydrogenation?
Making vegetable oil solid at room temp. It produces trans fats. This is linked to health issues.
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What foods are high in carbs?
chips, cake, bread, sugary drinks.
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Why eat carbs?
give energy, may contain fibre.
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What are the 3 kinds of carb?
Sugar, starch, fibre
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What is a Saccharide (single sugar)?
1 molecule of carbohydrate
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What is a carb on its own called?
Monosaccharide
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What is a disaccharide (double sugar)?
2 molecules of carbohydrate
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Name to facts about Monosaccharides and Disaccharides
They are called simple sugars. They taste sweet and dissolve in water.
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Give examples of monosaccharides and disaccharides
glucose and fructose (mono) sucrose and lactose (dis)
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What are 4 facts about sugars?
absorbed very wackily into the body, gives short burst of energy, causes tooth decay, can lead to obesity
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What are some food high in sugar?
Ketchup, sweets and baked beans
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What is lots of carbohydrate molecules joined together called?
Polysaccharide (complex carb)
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What are some facts about Polysaccharides?
aka Starch, doesn't taste sweet or dissolve in water, can lead to obesity, there can be non-starch Polysaccharides (NSP)
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What do insoluble and soluble fibre do?
Insoluble fibre: helps form a bulky stool and prevents constipation and aids digestion. Soluble fibre: reduces blood cholesterol level
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4 points about vitamin A
fat soluble, found in oily fish, liver and cheese, helps healthy skin, growth, vision and is an antioxidant, deficiency is night blindness.
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4 points about vitamin D
fat soluble, found in eggs, milk, butter, heals broken bones ad helps absorb calcium and maintains bone and teeth health, deficiency rickets.
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4 points about vitamin E
fat soluble, found in sunflower oil, soya, seeds, antioxidant, forms read blood cells
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4 points about vitamin K
fat soluble, found in veg oil, cereals, green leafy veg, clots blood, maintains bone health, deficiency easy bruising and bleeding.
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4 points about vitamin C
water soluble, found in oranges tomatoes and strawberries, helps growth and repair of tissues, makes collagen, cartilage, tendons, ligaments and blood vessels, deficiency scurvy
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4 points about vitamin B
water soluble, found in soy and rice milk, animal products, uses fats and proteins, helps healthy hair, eyes, skin and liver, deficiency Atrophic Gastrites Pernicious Anaemia
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4 pints about calcium
mineral, found in cheese, bread, nuts, builds strong bones and teeth, control muscle contractions, ensure normal blood clots, deficiency rickets and osteoporosis
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4 points about iron
mineral, found in meat, liver, beans, makes red blood cells, deficiency anaemia
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4 points about sodium
mineral, found in cheese, bacon and salt, balancing water level, deficiency muscle cramps.
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4 points about fluoride
mineral, found in water, seafood and tea, prevent tooth decay, supports bone health, deficiency tooth decay.
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4 points about iodine
mineral, found in red meat, grains and shellfish, makes thyroxine which maintains healthy metabolic rate, deficiency goitre (thyroid swelling)
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4 points about Phosphorus
mineral, found in red meat, bread and brown rice, maintains bones and teeth, releases energy from food
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Why do we need water?
for topping up our water levels as body is 2/3 water, for cells to help circulate nutrients.
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What happens if you drink to much/little water?
Too much: nausea, coma, cramps and headache and in some cases death. Too much; fatigue, mood change, unconsciousness and in some cases death.
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Other cards in this set

Card 2

Front

There are 3 sections on the eat well guide not included on the plate, what do they say?

Back

choose unsaturated oils in small amounts/ 6-8 a day water, lower fat milk and sugar free drinks count, 150ml fruit juice per day/ eat sweets and cakes and crisps less often and in small amounts

Card 3

Front

Who is the eat well guide for?

Back

Preview of the front of card 3

Card 4

Front

What are the 8 tips for eating well?

Back

Preview of the front of card 4

Card 5

Front

Why do we nee protein?

Back

Preview of the front of card 5
View more cards

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