Home ec unit 1 part 1

• Protein

  A nutrient with the function of growth, repair and maintenance of body cells
• Extra protein eaten will be used as energy
• Amino acids

  The building blocks of protein
• Essential amino acids

  • 10 for children
  • 8 for adults
• Essential amino acids cannot be produced by the body
• Animal sources of protein (high biological value)

  • Fish
  • Meat
  • Eggs
  • Cheese
  • Milk
• Vegetable sources of protein (low biological value)

  • Peas
  • Beans
  • Lentils
  • Nuts
  • Cereals
• Soya

  The only vegetable source of protein that contains the 10 essential amino acids
• Vegetarians are at risk because they do not have the animal sources of protein in their diet
• Carbohydrate

  A nutrient with the function of providing energy and maintaining body temperature
• Types of carbohydrates

  • Starch (complex carbohydrates)
  • Sugar (simple carbohydrates)
• Starch

  Foods that release energy slowly, providing a 'full up' factor
• Sugar


  Foods that release energy quickly, leading to hunger and snacking
• Sources of starch (complex carbohydrates)

  • Pasta
  • Rice
  • Whole grains
  • Potatoes
  • Bread
  • Fruit and vegetables
  • Breakfast cereals
• Sources of sugar

  • Sugar
  • Sweets
  • Fizzy drinks
  • Chocolate
• Keeping complex carbohydrates high and sugar low will help prevent obesity
• Not enough carbohydrate

  Lack of energy, tiredness, protein may be used for energy instead of growth and repair
• Too much carbohydrate

  Can be converted into fat and lead to obesity
• Too much sugar

  Can lead to tooth decay and increase risk of type 2 diabetes
• Fat

  A nutrient with the functions of providing heat, energy, and protecting internal organs, as well as providing essential fatty acids
• Saturated fats

  Solid at room temperature, mainly from animal sources, considered unhealthy
• Unsaturated fats


  Liquid at room temperature, mainly from plant sources, considered healthier
• Unsaturated fats

  • Monounsaturated
  • Polyunsaturated
• Essential fatty acids


  Fatty acids that the body cannot make and must be obtained from food, such as omega-3
• Essential fatty acids are needed for blood clot reduction, heart health, arthritis reduction, and brain development
• All fats are high in calories, so a diet high in any fat can lead to weight gain and obesity
• Saturated fats lead to increased cholesterol and risk of coronary heart disease
• Trans fatty acids


  Artificially hardened fats that increase risk of heart disease, arthritis, and cancer
• Too much fat


  Can lead to weight gain, obesity, high blood pressure, and coronary heart disease
• Not enough fat


  Can reduce fat-soluble vitamins and omega-3 levels
• Vitamins


  • A
  • B
  • C
  • D
  • E
• Vitamins


  Nutrients that protect our bodies against diseases
• Vitamin types


  • Water soluble
  • Fat soluble
• Micro-nutrients


  Vitamins that our bodies only need a small amount of
• The body cannot make most vitamins, so we must get them from the food we eat
• Water soluble vitamins (B&C)

  Dissolve in water and cannot be stored by the body
• Too much of water soluble vitamins will be removed from our bodies in urine, so they must be replaced every day in our diet
• Fruits and Vegetables


  • Especially high in Vitamin C
• Ways to reduce the loss of Vitamin C in foods

  1. Peel vegetables with a thin peeler

  2. Only cook in a very limited amount of water, or use a steamer

  3. Only cook for a short time

  4. Don't store for a long time

  5. Always use a sharp knife when preparing
• Vitamin C


  Helps our bodies to absorb iron