general

• Food groups that should be a 1/3 of your daily food intake

  • Starchy carbohydrates
  • Fruits and Vegetables
• Macronutrients


  Nutrients required in large amounts
• Macronutrients


  • carbohydrates
  • proteins
  • fats
• Micronutrients


  Nutrients required in small amounts
• Micronutrients


  • Fat-soluble vitamins (vitA and vitD)
  • Water-soluble vitamins (B1 thiamin, B2 riboflavin, B3 niacin, B12 cobalamin, B9 folic acid and vitC)
  • Minerals (calcium, iron, potassium and magnesium)
• Protein function


  Growth, repair and maintenance
• High biological value (HBV) protein


  Contains all essential amino acids
• Low biological value (LBV) protein


  Lacks some of the essential amino acids
• Sources of LBV proteins

  • Lentils
  • peas
  • beans
  • nuts
• Protein complementation


  Combining different LBV proteins together to get all the essential amino acids in the diet
• Too much protein in the diet


  Puts pressure and strain on the liver and kidneys
• Too little protein in the diet

  • Body growth is slowed down
  • Immune system will not function properly leading to risks of infection
  • Could lead to oedema (a build up of fluid which causes swelling)
• Fat function


  To give energy, protect organs, help with body temperature
• Saturated fats


  Fats that are solid at room temperature
• Unsaturated fats


  Fats that are liquid at room temperature
• Sources of unsaturated fats

  • Vegetable oils
  • nuts
  • seeds
• Too much fat in the diet


  • Weight gain
  • Obesity
  • High cholesterol levels
  • Increases risk of cardiovascular disease
• Too little fat in the diet

  • Causes vitamin deficiency
  • Weight loss
  • Less insulation
  • Thinner layer of fat to protect vital organs
• Function of complex carbohydrates


  Gives out slow release energy
• Function of simple carbohydrates

  Gives out quick release energy
• Sources of complex carbohydrates

  • Potatoes
  • bread
  • pasta
  • rice
  • cereals
• Too much carbohydrates in the diet

  • Can lead to obesity
  • Simple carbs can lead to dental caries
  • Simple carbs can cause blood sugar levels to fluctuate which can lead to type II diabetes
• Too little carbohydrates in the diet

  • Blood sugar levels will drop
  • Can cause hunger, dizziness and tiredness
  • Can lose muscle and become more weaker because the body will be using your protein instead of the carbs
• Vitamin A function


  Good eyesight, growth, a healthy immune system and skin
• Sources of vitamin A

  • Liver
  • butter
  • oily fish
  • eggs
  • margarine
  • orange or yellow fruit and veg
• Excess of vitamin A


  • Weak bones
  • Birth defects
• Deficiency of vitamin A

  • Night blindness
  • Weak immune system
  • Stunted growth
• Vitamin D function


  Helps absorb various minerals
• Sources of vitamin D

  • Oily fish
  • egg yolks
  • sunlight
• Excess of vitamin D

  Kidney damage
• Deficiency of vitamin D

  Rickets or osteomalacia
• Calcium function


  Strong bones and teeth, healthy nerves, muscles and blood clotting
• Excess calcium in the diet

  Increasing risk of kidney stones or kidney failure
• Deficiency of calcium


  Osteoporosis
• Iron function


  Needed to make haemoglobin to give blood cells their red colour
• Sources of iron


  • Dark green leafy veg
  • red meat
• Excess of iron


  Stomach pain, nausea and constipation
• Lack of iron


  Anemia
• Reasons for cooking food

  • To make it safe to eat
  • To improve shelf life
  • To develop flavours
  • To improve texture
  • To give variety in the diet
• Conduction


  Transfer of heat energy through the vibrations of particles (heating up a pan)