Fruits and Vegetables

• What amount are macronutrients needed in?

  They are needed in larger amounts.
• What are the 8 guidelines for healthy eating?

  • Base meals on higher fibre starchy carbohydrates.
  • Eat lots of fruit and vegetables.
  • Eat more fish, including a portion of oily fish.
  • Cut down on saturated fat and sugar.
  • Eat less salt: no more than 6g a day for adults.
  • Get active and be a healthy weight.
  • Do not get thirsty.
  • Do not skip breakfast.
• What are micronutrients needed for?

  They are needed in smaller amounts.
• What is the role of fibre in our diet?

  Fibre keeps our digestive system healthy by absorbing water and speeding up waste removal.
• How does high fibre food affect snacking habits?

  It helps you feel fuller for longer, reducing the temptation to snack.
• What is insoluble fibre and its function?

  Insoluble fibre is not easily broken down and helps keep the bowels healthy and prevents constipation.
• What is soluble fibre and its benefits?

  Soluble fibre is easier to digest and helps reduce cholesterol levels and prevent coronary heart disease.
• What are the functions of carbohydrates, proteins, and fats?

  • Carbohydrates: Provide energy.
  • Protein: Growth, repair, and maintenance.
  • Fat: Energy, warmth, protection of organs, and carrier for fat-soluble vitamins (A, D, E, K).
• What are the sources of carbohydrates, proteins, and fats?

  • Carbohydrates: Bread, pasta, rice, cakes, biscuits.
  • Protein: Meat, fish, dairy, eggs.
  • Fats: Sausages, bacon, lard, dairy products, nuts, seeds, avocados.
• What is the function of Vitamin A?

  It supports the immune system and helps us see in dim light.
• What are the sources of Vitamin A?

  Dairy, eggs, leafy vegetables, and carrots.
• What is the function of Vitamin B?

  It aids in energy release and supports a healthy nervous system.
• What are the sources of Vitamin B?

  Eggs, milk, and fortified cereals.
• What is the function of Vitamin C?

  It fights infection, heals wounds, and helps absorb iron from foods.
• What are the sources of Vitamin C?

  Citrus fruits, kiwi, strawberries, and potatoes.
• What is the function of Vitamin D?

  It supports healthy bones and teeth and helps absorb calcium.
• What are the sources of Vitamin D?

  Oily fish, eggs, fortified margarine, and cereals.
• What is the function of calcium?

  It supports strong bones and teeth and normal growth in children.
• What are the sources of calcium?

  Dairy, green leafy vegetables, and fish with edible bones.
• What is the function of iron?

  It helps make haemoglobin in red blood cells, which carry oxygen around the body.
• What are the sources of iron?

  Red meat, beans, nuts, green leafy vegetables, and dried fruit.
• What is the function of sodium?

  Sodium helps control the amount of water in the body.
• What are the sources of sodium?

  Processed food, salt, and stock cubes.
• What is the daily recommended water intake?

  1. 3 liters a day.
• What are the functions of water in the body?

  • Transports nutrients in the blood.
  • Aids digestion and prevents constipation.
  • Regulates body temperature through sweating.
  • Acts as a lubricant for the joints.
• What are the symptoms of dehydration?

  Thirstiness, dry mouth, feeling tired, losing concentration, dizziness, and headaches.
• What are the types of processed fruits and vegetables?

  • Pre-prepared
  • Canned
  • Frozen
  • Dried
  • Juiced
• What are the advantages of using processed fruits and vegetables?

  • Convenience
  • Available all year round
  • Increased shelf life
  • More affordable
  • More nutritious (frozen)
  • Access to a greater variety of foods
• What is enzymic browning?

  It is a chemical process where cut fruits and vegetables discolour due to exposure to oxygen.
• How can enzymic browning be prevented?

  • Acidity: Adding vinegar, lemon, or lime juice.
  • Heat: Blanching or boiling.
  • Water: Immersing in plain water.
• What are food miles?

  Food miles are the distance food has travelled from production to consumption.
• How do food miles impact the environment?

  Transporting food creates pollution.
• How can food miles be reduced?

  • Buy locally produced foods.
  • Grow your own.
  • Eat seasonal foods.
  • Walk/cycle to the shop.
  • Shop less frequently.
  • Shop at farmers markets.
  • Pick your own.
• What are the importance of fruits and vegetables?

  • Provide carbohydrates.
  • Contain a range of vitamins and minerals.
  • Low in fat.
  • High in fibre and water content.
  • Low in calories.
  • Contain only natural sugars.
• What are the ways to reduce food waste?

  • Reuse leftovers.
  • Freeze foods nearing their use by date.
  • Check cupboards before shopping.
  • Write a shopping list.
  • Only cook one meal for the entire family.
  • Rotate stock.
  • Store foods correctly.
• What are the safe temperature ranges for food storage?

  • -18°C or below = freezer
  • 0-5°C = fridge
  • 5-63°C = danger zone (bacterial growth)
  • 63°C+ = hot hold
  • 75°C+ = core temperature of cooked food
• What is cross-contamination?

  It is the transfer of bacteria from one food to another.
• What is gelatinisation?

  It is the thickening of a mixture in the presence of heat due to swelling of starch granules.
• What is preservation in food?

  Preservation is keeping something in its present state.
• What does organic mean in food production?

  Grown without the use of chemicals.