Food Tech

• Protein is made up of amino acids. We need 20 different amino acids. 11 can be made in our bodies but the others must be obtained from the diet – these are called ESSENTIAL AMINO ACIDS. Generally, animal sources of protein have more of the essential amino acids than vegetable sources of protein.
• protein is good for: Growth and repair of the body’s cells and tissues, making strong bones and muscles and maintaining the immune system.
• Vegetarians and vegans should try to eat a variety of plant protein to ensure that they get all the required amino acids the body needs. Soya is a ‘high biological value’ protein which means it has a good balance of amino acids.
• Carbohydrates - There are three forms of carbohydrate: sugar, starch and NSP (fibre). Sugars are ‘simple’ so can be digested quickly. Starch is more complex and has to be broken down during digestion, therefore, providing energy for longer. Fibre cannot be digested so it passes through the digestive system absorbing moisture and bulk.
• Carbs are good for: Energy (sugar and starch). Remove waste from the body (fibre).
• Carbs Deficiencies: Lack of energy leading to body tissue being used for energy. Constipation. Feeling of hunger which can lead to overeating fatty food. Too much sugar can cause tooth decay as plaque feed on the sugar and produce acid which cause holes in your teeth.
• Protein Deficiencies: Slow growth in children. Digestive upsets. Liver fails to function. Weak muscles.
• Most people in the UK get nowhere near enough fibre. Fibre is important as not only is it essential for a healthy digestive system, it helps keep you feeling full. Therefore, eating enough fibre will help stop you wanting to snack on junk! We should be eating 18g of fibre per day.
• Fat - We like to eat fat because it gives food texture and flavour. Fat is found in plant and animal sources. Usually, animal sources contain more saturated fats and vegetable sources contain more unsaturated fats. As a general rule, saturated fats are the ones we need to avoid as they lead to high cholesterol. Some fat is visible (e.g. butter, fat on bacon) and some is invisible (e.g. in ice cream).
• Fat is good for: Providing energy. Helps form cell structures. Insulates the body. Protects vital organs.
• fat Deficiencies: Not enough fat soluble vitamins (A, D, E, K). Hair, nail and skin problems. Poor liver health.
• The ‘essential fatty acids’ cannot be made in our body and are important in our diet. Two important ones are Omega 3 and Omega 6. Omega 3 is found in oily fish, seeds and green leafy vegetables and helps protect our heart. Omega 6 is found in fruit, vegetables, grains, chicken and seeds and it helps lower cholesterol.
• Vitamin A - Vitamin A is found in animal sources (retinol) and vegetable sources (beta-carotene). Vitamin A is a fat soluble vitamin. This means we can store it on the fat in our bodies. Vitamin A is an antioxidant which some people think may help protect us from cancer.
• Vitamin A is good for: Keeps eyes healthy and improves night vision. Helps maintain skin.
• Vitamin A Deficiencies: Night blindness. Liver and bone damage.
• Ever heard the old wives tale “Carrots make you see in the dark.”? Well, there may be some truth in it as carrots contain beta-carotene which helps night vision.
• Vitamin B - There was thought to only be vitamin B. Then, scientists discovered several vitamins that had similar functions. They are vitamin B1, B2, B3, B5, B6, B7, B9 and B12.
• Vitamin B is good for: Release of energy from nutrients. Nervous system function. Aids metabolism. Required for normal growth. Healthy skin. Help for red blood cells. Aid foetal development.
• Vitamin B Deficiencies: Slow growth and development. Skin and eye problems. Weakness and depression. Tiredness.
• Deficiency used to be common and resulted in a condition called beriberi. Now, in the UK, we eat a lot of foods containing B vitamins so deficiency is rare. Vegetarians need to make sure they are getting enough as they don’t eat meat which is a good source.
• Vitamin C is good for: Formation of connective tissue. Helps wound healing. Aids calcium absorption. Aids iron absorption. Helps blood and blood vessel formation.
• Vitamin C Deficiencies: Spotty skin. Swollen gums and loose teeth. Scurvy (in severe cases).
• Humans are the only animal that can’t make their own vitamin C in the body. Our bodies can’t store vitamin C so we need to eat some every day!
• Vitamin D - Most people don’t need to eat food to get vitamin D as our bodies can make it with sunlight. People who don’t get sufficient sunlight will need to eat enough e.g. people who cover up for religious reasons. Pregnant women need extra vitamin D as it is needed to form the foetus’ skeleton.
• Vitamin D is good for: ·Working with calcium to build and maintain strong bones and teeth.
• Vitamin D Deficiencies: In children, it can cause rickets (soft bones). In adults, it can lead to osteoporosis (weak and brittle bones).
• You can improve the strength of you bones by carrying out weight bearing exercise. Exercise also helps to build strong muscles. People with strong muscles are less likely to fall. People with weak bones are more likely to break them if they fall. Therefore, it is good to exercise!
• Calcium - Young children need a diet rich in calcium because their bones are growing rapidly. By the age of about 18, our bones stop growing. We reach peak bone mass at about 30 years old, when our bones are full calcified. Calcium stores then start to deplete (get used up). Therefore, it’s important to get enough calcium whilst you’re growing.
• Calcium is good for: Helping to form teeth and bones and keep them strong. Helps blood to clot. Helps muscles and nerves work properly. Helps children grow.
• Calcium deficiencies: Blood will not clot and muscles will not work properly. Children’s growth will be slowed and bones will not develop properly. Can cause osteoporosis (brittle bones), usually in later life.
• Different people need differing amounts of calcium depending on their age and gender. Pregnant women and those breastfeeding need an increased amount to help the baby form a strong skeleton.
• Iron - Deficiency is quite common in the UK. Iron found in meat sources (heam iron) can be absorbed by our bodies more easily then iron found in vegetable sources (non-heam iron). However, if you eat a source of vitamin C at the same time as a vegetable source of iron, this helps our bodies to absorb it. Tannins (in tea and coffee) prevent iron
• Iron is good for: Assisting the production of haemoglobin in red blood cells which carry oxygen in the blood.
• iron Deficiencies: Iron deficiency anaemia. The symptoms of this are; tiredness and fatigue (lack of energy), lack of concentration, shortness of breath
• Iron deficiency anaemia is much more common in teenage girls and women. This is due to them losing blood during menstruation. Because iron deficiency is so common, in the UK, breakfast cereals and bread are fortified with iron (have it added to them).
• Sources of protein are: egg, fish, grains, beans, dairy
• Sources of carbs are: unprocessed or minimally processed whole grains, vegetables, fruits and beans
• Sources of fats: rapeseed or olive oils, nuts, seeds, avocados and oily fish
• vitA sources: Dairy products like cheese and milk. Eggs. Fish and seafood such as herring, mackerel, oysters, salmon, tuna. Leafy green vegetables such as collards, kale, spinach, Swiss chard
• vitB sources: poultry, fish, liver, eggs, dairy, legumes (beans, lentils, chickpeas), leafy greens (spinach, kale)

  Meat, poultry, fish, and liver, which are rich in vitamin B3, B6, and B12Eggs, which contain vitamin B2, B5, B6, and B12Dairy products, which provide vitamin B2 and B12Legumes, such as beans and lentils, which have vitamin B1, B2, B3, B5, B6, and B9. Leafy greens, such as spinach and kale, which offer vitamin B1, B2, B3, B5, B6, and B9