Nutritional Properties of Food Materials Food Materials Can Be

Nutritional Properties of Food Materials

Food materials can be chosen for their nutritional value or contribution to the food product.

Nutrient Structure Function Sources Deficiency / Too much Protein • Protein is made from • For body Animal source: Cheese, eggs, fish, meat, milk, gelatine, offal A protein deficiency can amino acids growth Proteins from animal sources have a High biological value (HBV) as they contain cause various problems • Amino acids combine • For body repair the essential amino acids. • Growth slows or stops in to make muscles, • For energy children hormones, skin, • For Plant Source: Cereals – Wheat, Oats, Pulses, Rice, Beans, Peas, Pulses, Quorn ‐ • Liver fails to function antibodies, nails, maintenance of Mycoprotein, Soya, TVP, Bread, Pasta • Muscles become weak enzymes, cell health Protein from most plant sources are of Low Biological Value (LBV) as they are • Limbs are thin membranes, lacking in more than one essential amino acids. Soya beans however are of a High • Tummy is soft and may haemoglobin Biological Value look distended • In plant and animal • Enzymes are not protein there are about It is advisable to eat a variety of these foods to help the body obtain all the produced so digestive 20 different amino acids essential amino acids. For example; system not functioning • The body can make Spaghetti bolognaise, Chicken curry and rice ,Cauliflower cheese, properly some amino acids (non Meat topped pizza, baked potato with baked beans and cheese. • KWASHIORKOR is a essential amino acids) disease where there is a The other amino acids shortage of protein have to be obtained from the food we eat – these are essential amino acids • The human body needs all 20 amino acids Too much protein will be • Children need 10 converted to energy and if essential amino acids unused will be stored as fat • Adults need 8 essential in the body amino acids

Alternative proteins for people who : • want a more varied diet • are health conscious Alternative Proteins –Meat free proteins 1 and want to eat less animal foods Texturised Vegetable Protein (TVP) is made from soya beans It is an excellent • do not wish to eat source of protein and fibre and has a long shelf life if stored correctly animal foods because of moral, religious or ethical beliefs

Alternative Proteins are:‐

•High in protein • Low in fat • Enriched with Vitamins TIVALL is made from Soya & Wheat Proteins with Calcium, Iron & Vitamins A & B. and Minerals They are low in fat, saturates, salt and contains no cholesterol or artificial preservatives or colours.

Food combining Mixing different low biological value proteins to supply all the essential amino acids. Vegetarians, vegans or other limiting diets rely on combining low biological value proteins QUORN is a MYCOPROTEIN which is extracted from a fungus (similar to the (LBV) to form proteins of mushroom) which is grown in large vats higher value. Examples It is not a vegan food as egg white is used as a binder. It is a healthy meat are: alternative, free from animal fats and cholesterol. It has high biological value Beans on toast, protein and dietary fibre. Hummus with pitta bread Dhal and rice lentil pate with French bread

TOFU and BEAN CURD is made from soya beans, water and a coagulant, or curdling agent. The curds are pressed into soft white blocks. It is bland, high in 2 protein and calcium and has the ability to absorb new flavors through spices and marinades. Tofu and bean curd products can be bought frozen. Chilled, ready to cook and eat

Ref to video: http://video.about.com/vegetarian/Tofu.htm (How to cook with Tofu with Ben Kurtzman)

Task: Match the protein type to the correct source using the following words: Gluten, Connective tissue, Lactalbumin, Milk and cheese, Egg

Protein type Source Albumen Milk Casein Wheat Collagen

Task: Alternative proteins can be found in supermarkets. Complete the table below to show which statements are true or false by placing a tick (√) in the correct column

Statements True False Alternative proteins can be bought in different forms and cooked in many different ways Quorn is a mycoprotein and is suitable for vegans Tofu can be flavoured with spices, sauces and marinades Alternative proteins are usually difficult to store

Task: Using the words from the list below complete the sentences showing the ethical considerations for alternative proteins.

Controlled environment less Cheaper quicker,

Alternative proteins are ...... and ...... to produce than meat and require...... land. They are made in a...... which helps to keep pollution to a minimum.

Nutrient Structure Function Sources Deficiency / Too much Carbohydrates Composed from the • For energy used for Usually plant products which has energy obtained from the sunlight with Too much CHO will be elements Carbon, bodily functions the help of chlorophyll • stored as fat in the body (CHO) Hydrogen and • Provide body with Carbon dioxide + H2O + energy = carbohydrates + oxygen • can lead to weight gain Oxygen (hydrate energy for physical and obesity because of the same activity proportion of H and • Sweeten and O as in water H2O ) flavour foods • Provide dietary Carbohydrates are fibre non‐starch divided into polysaccharide i. sugars (simple (NSP) to help carbohydrates) and digestion ii. starches (complex carbohydrates) Sugars Monosaccharides • Absorbed quickly by Glucose is: Too much sugar causes: (simple sugars) the body • found in fruits, vegetables such as onions, honey • tooth decay Glucose , Fructose • Gives instant energy • can be manufactured from starch for sweets. Plaque + sucrose = acid (fruit sugar) • not as sweet as cane sugar and can be added to foods and drinks to Acid + tooth = decay increase their energy content but not making them too sweet • obesity Fructose is found in fruit, honey, plant juices Sugars are also found in drinks, jam, cakes, biscuits. Glucose is often used by athletes in tablet or powder form to provide a fast –energy boost

Disaccharides (double sugars) Galactose is formed Lactose (glucose and during digestion of Lactose: Milk sugar (not as sweet as sucrose), milk galactose), lactose (milk sugar)

Sucrose (glucose and Sucrose: Sugar cane and sugar beet, fruit, vegetables fructose) 5

Maltose A word ending in Maltose: Formed from starch in the germination of barley grain. Malt is ‘ose’ suggests the used in some food production and as a dietary supplement presence of sugar

INTRINSIC sugar: contained within the plant cell wall of fruit and vegetables. Intrinsic sugars are less harmful

EXTRINSIC sugars: sugars you can see and added sucrose to products such as cakes, biscuits, sweets

Starch Polysaccharides Starch must be Starch comes from plants which store starch such as potatoes, rice, Too much starch will: (complex • broken down into cereals, and pulses. Other sources are pasta, cakes, biscuits, puddings, • be converted into fat carbohydrate such as sugars by digestion. breakfast cereals. Flour, cornflour • lead to being over weight starch or fibre) • It is a slower and obesity process of releasing People involved in high endurance sports eat starchy carbohydrates energy such as pasta • Adds bulk to the diet

Dextrin (more Dextrin comes from starch which has been changed by cooking e.g. toast, soluble than starch) breakfast cereals, crusts of loaves

Glycogen Glycogen is an animal carbohydrate Acts as roughage Cellulose Skins of fruit, vegetables, cereals Sets jam (pectin) Hemicellulose Fruit and vegetables

6 Non starch NSP is a type of fibre polysaccharide i. Soluble fibre Too little fibre in the diet s Soluble fibre Soluble fibre is found in pulses, oats, fruit such as apple, bananas and can cause: NSP • Slows down the leafy vegetables, peas, beans, lentils • constipation absorption of CHO • diverticular disease where • Helps control blood the lining of the intestine sugar levels http://www.youtube.com/watch?v=jajYw8G8ZUY becomes inflamed • Stops us feeling (Good to Know about Dietary Fibre) hungry • Reduce blood http://www.youtube.com/watch?v=QsZML2KQoqg cholesterol levels (Importance of Dietary Fibre and How Dietary Fibre Works) • Reduce risk of heart disease • Reduce risk of diabetes prevents ii. Insoluble fibre constipation Insoluble fibre is found in cereal products such as oats, baked beans, wholemeal flour, wholegrain breakfast cereals, pasta, brown rice, some fruit and vegetables

Fact: If the body takes in more carbohydrates than it needs for its energy use, the unused carbohydrates will be stored as fat in the body. This can lead to obesity.

Task: Design and make lunch for an athlete which is high in carbohydrates. Use Nutritional software to calculate the percentage carbohydrate in the meal.

Nutrient Structure Function Sources Deficiency / Too much Fats • Composed from the elements • provide concentrated sources Fats come from animal and Excess fat in the diet will be Carbon, Hydrogen and Oxygen the of energy plant sources • stored as body fat same as carbohydrates but in • form part of the structure of can lead to weight gain and different proportions cells Plant sources: obesity • The most concentrated energy • help to insulate the body in fruits such as olives, avocado food cold weather. pears • Fats are solid at room • Excess fat in the diet is stored nuts – peanuts, walnuts, pulses temperature as body fat seeds – sunflower, soya, sesame • Oils are liquid at room • Vital organs such as kidneys temperature are protected by a layer of fat Animal sources: • Fats and oils are made from:‐ • Fat is a source of fat‐soluble Meat and meat products such as i. Glycerol or glycerine (sweet vitamins A, D, E, K lard, suet sticky liquid) • Fat gives texture and flavour Dairy products such as milk, ii. Fatty acids (there are about 25 to foods butter, cheese, cream fatty acids) • We are advised to lower our Fish particularly oily fish such as • 1 molecule fat = 1 glycerol + 3 fatty intake of fat by 35% of our tuna, sardines, salmon. acids total energy intake • Fatty acids may be saturated or Fats helps to give a feeling of unsaturated being full for longer after eating • The type of fatty acids present will ‐satiety determine the consistency of the fat or oil:‐ Lard –soft fat –oleic acid Beef fat – hard fat – palmitic acid

Saturated fats. Saturated fats. • Animal sources: butter, lard, hard margarine, cheese, whole Each carbon atom in the fatty acid is milk and anything that contains combined with two hydrogen atoms these ingredients, such as cakes, chocolate, biscuits, pies and pastries. It's also the white • solid at room temperature fat you can see on red meat • too much saturated fat in the diet and underneath poultry skin.

8 is associated with

i. high blood cholesterol • Vegetable sources such as coconut and palm oils ii. increased risk of heart disease.

iii. diabetes

iv. obesity

Cholesterol is

• produced in the liver • transported round the body by the blood • deposited on the walls of the arteries, narrowing them and Narrowed arteries: a major making them less efficient cause of heart disease

Unsaturated fats There are two types: Soft or liquid at room i. Monounsaturated fat: temperature Monosaturated fatty acids can: Monosaturated fatty acids are A fat molecule with one hydrogen • Help to lower blood found in animal and vegetable space cholesterol fats, fish, nuts, olives • Reduce the risk of diabetes • Be linked with a lower rate of cancer ii. Polyunsaturated fats Vegetable sources: sunflower oil, soya oil, olive oil, sesame oil, A fat molecule with more than one mackerel, sardines, pilchards, hydrogen space salmon They are very soft /oily at room temperature Trans fatty acids Man‐made molecules produced Trans fatty acids: when hydrogen is added to • raise cholesterol levels vegetable oils to make them into • are bad for the solid fats This is known as cardiovascular system 9 hydrogenation. may increase risk of breast cancer Essential fatty acids Essential fatty acids: Essential fatty acids are EFAs important for • cannot be made by the body • regulating body processes • are important to the healthy and • blood clotting efficient functioning of the body • controlling inflammation Two examples of EFAs are

Omega 3 protects the heart Omega 3 is found in oily fish, • Omega 3 seeds, green leafy vegetables, walnut oil

• Omega 6 Omega 6 helps lower Omega 6 is found in fruits, cholesterol grains, seeds, vegetables, chicken Rancid fats Hydrolytic fat caused by the glycerol Rancid butter

splitting from the fatty acid

Oxidative fat :breakdown of fatty acids in reaction with oxygen

Facts

• A slice of malt loaf contains 0.7g fat • A teaspoon of peanut butter contains 5.4g fat • A jam doughnut contains 10.9g fat • A handful of mixed nuts contains 21.6g fat • A pint of whole milk contains 22.8 g fat

Task: Visit your supermarket and conduct a survey of the types of products that have a lower‐fat version. Record your findings in the following table.

Product Name Regular Product Fat content per 100g Price Lower‐fat version Fat content per 100g Price How much is the fat reduced per 100g?

Task: Compare the fat content of a range of butter, margarines and spreads.

Name of fat Product Description Price Fat content per 100g

Check food labels

• The nutrition labels are usually on the back on food packaging can help you to cut down on total fat and saturated fat. • This label will tell you how much fat and saturated fat is contained in 100g of the food • Some packaging will show nutrition labels on the front, which give at‐a‐glance information on specific nutrients. • Packaging may also use traffic lights to show the fat, salt and sugar content, red means 'high'. Beware of eating too many red foods and aim to eat mainly foods that are green or amber.

What counts as high‐fat and low‐fat?

High fat content > 20g of fat per 100g May show a red traffic light Medium fat content between3g and 20g of fat per 100g May show an amber traffic light Low fat content 3g of fat or less per 100g May show a green traffic light High saturated fat > 5g saturates per 100g Low saturated fat 1.5g saturates per 100g

Facts:

• A food packet with the words “lower fat” or "reduced fat" doesn’t necessarily mean it's a healthy choice. • The lower‐fat claim means that the food is 30% lower in fat than the standard equivalent. • A high fat food such as mayonnaise is high in fat may still be high in fat with the lower‐fat version • A lower‐fat mayonnaise is 30% lower in fat than the standard version, but is still high in fat. • Foods marked as "lower fat" or "reduced fat" aren't necessarily low in calories. • Fat is replaced with sugar, and the food may be the same calorie content or even higher. http://www.nhs.uk/Livewell/Goodfood/Pages/Fat.aspx (Fat: the facts ‐ scroll down to bottom of page)

Nutrient Structure Function Sources Deficiency /Too much Vitamins Made from carbon, hydrogen Vitamins are essential to Micronutrients because only a or and oxygen • maintain and promote health small amount is needed Micronutrients • regulate repair of body cells • help prevent deficiency diseases • help combat ageing process • help body release energy from CHO Vitamin A Fat soluble • Helps bone to grow Retinol in liver, oily fish, Long term deficiency could lead Retinol and Destroyed by heat and air and • Keeps eyes healthy eggs, milk, cheese, butter, to Carotene if fat is rancid • Improves night vision margarine • impaired vision ¾ of our Vitamin A comes • night blindness Beta carotene • Helps to keep skin healthy from retinol • dry skin (antioxidant) – and body linings Red, green and orange fruit • slow growth in children (third protect against and vegetables such as world) cancer carrots, mangoes, tomatoes

Excess may lead to liver and bone damage Vitamin D Fat soluble Helps body to absorb calcium to Most breakfast cereals are Excess Vitamin D is stored in Calciferol, Very stable to heat –cannot be keep bones and teeth healthy and fortified with Vitamin D fatty tissues and in the liver ergocalciferol or destroyed by cooking strong Vitamin D is added by law Deficiency can cause rickets cholecalciferol to margarine and low fat (bow legs) spreads Oily fish, Eggs Produced under the skin by the sun Vitamin E Fat soluble Keeps lungs and red cells healthy Oils, nuts, cereals, seeds, Shortage of Vitamin E is rare Tocopherol Stable when heated Could prevent certain cancers cereal products, egg yolk Protects against heart disease Vitamin K Fat soluble Essential for clotting of blood Liver, dairy products, Deficiency can result in Stable when heated Regulates calcium in blood meats, fruit, leafy • internal bleeding, green vegetables, • haemorrhaging Vegetable oils, cereals • anaemia

Vitamins B All Water soluble Complex Shortage of Vitamin B1can Vitamin B1 Thiamin is destroyed by heat • Helps release energy fats and CHO Fortified breakfast cereals, cause: Thiamine • Helps nervous system to function whole grains, meat, eggs, • Slow growth and development milk, brazil nuts, peanuts, • beri beri if severe deficiency • Normal growth • Releases energy from food Offal such as liver, kidneys, Shortage of Vitamin B2 can Vitamin B2 Riboflavin is destroyed by • Healthy skin meat, milk, eggs, green cause: Riboflavin bicarbonate of soda (alkali) vegetables • Poor growth rate • Dry skin and eyes • For metabolism • Forms part of enzyme which Dried peaches and apricots, Pellagra, rough and sore skin, Vitamin B3 Niacin is not destroyed by heat releases energy peanuts, dairy products, weakness and depression Niacin or alkalis • Essential for healthy skin and meat, poultry, fish, cereals, nerves grains

Folic acid is essential for • formation of red blood cells Offal such liver, kidneys. Shortage of Folic acid can cause: Folic Acid Wholegrain cereals, pulses, • foetal development • Anaemia dark green vegetables – • prevent spina bifida • Tiredness spinach, green cabbage, broccoli,

Vitamin C Water soluble and is easily Vitamin C helps: Citrus fruits: oranges, Shortage of Vitamin C can cause; Ascorbic Acid destroyed by heat • wounds to heal lemon, limes • spotty, poor skin • body to absorb calcium and iron Soft fruit blackcurrants, • slow healing wounds from food strawberries, kiwi • swollen gums • protects against infections and Green vegetables, cabbage, • loose teeth allergies new potatoes, peppers • scurvy in severe cases • to form connective tissue • to make blood and blood vessels

14 http://www.youtube.com/watch?v=WpDbuhD1Zh4&feature=related (The Vitamin Song) http://www.youtube.com/watch?v=zSL5qiey9Ng&feature=related (Vitamins) Task: Look at a selection or orange drinks. Compare the amount of Vitamin C, sugar and cost of each one.

Name of Orange Drink Sugar content per 100ml Amount of Vitamin C per 100ml Price per litre

Task: Prepare a nutritious snack for a teenager to include as many Vitamins as possible. List the ingredients and state the Vitamins they contain.

Nutrient Structure Function Sources Deficiency /Too much

Minerals Micronutrients • Found in most body fluids and cells which are required • Help in building the body (teeth and in small quantities bones) • Help in controlling the body especially nervous system • Form part of enzymes and proteins for release of energy Calcium • Works with phosphorus and Vitamin Dairy products –milk, cheese • Osteoporosis – bones D to give strength and hardness to Nuts, meat, become weak and break Growing teeth and bones Oily Fish ,canned fish (sardines, • Children’s teeth do not children and • Clotting of blood after injury salmon) form properly women who are • Correct working of nerves and Hard water, green vegetables • Muscles and nerves do breastfeeding muscles White bread (calsium added by law) not work properly need an • Correct working of muscles and Orange juice ‐some are fortified with • Rickets increased nerves calcium amount of • Regulates heat in the body Citrus fruit calcium Iron Iron is stored in • Transports oxygen round body Red meat, offal‐kidneys, liver, corned • Anaemia the liver • Production of haemoglobin in red beef, eggs, bread, green vegetables, • General health is affected blood cells watercress, parsley, • Poor concentration • Needs to be replaced after injury or Curry powder, treacle, dried fruit, blood loss pulses, plain chocolate, cocoa 15 Phosphorus • Works with calcium for the Dairy products • Tetany (twitching of development of strong teeth and Nuts, bananas, meat, hands and feet) bones Fish and foods rich in calcium • Muscles may become • Muscle and nerve function flaccid (floppy) • Essential for energy production • Tiredness • Depression Potassium • Regulates acid balance in the body Dried fruit, yeast extract, pulses, • Can cause heart attacks • Works with sodium whole grains, fruit juices • Helps to remove excess sodium leafy green vegetables • Could prevent high blood pressure Sodium Forms part of the • Maintains water balance in body Fish, added to most manufactured • Sodium deficiency highly flavour enhancer • Nerve transmission food, cheese, bacon, smoked meats, unlikely in UK monosodium • Body needs sodium especially in hot Table salt • People who suffer high glutamate climates (lost in sweat) blood pressure, kidney, heart, liver disease may need a salt‐free diet Fluoride Fluoride can be • Strengthens teeth against decay Fish, tea, drinking water, toothpaste Deficiency can cause: added to water and • Makes teeth resistant to acid • Tooth decay toothpaste produced by bacteria • Too much can cause dark spots on teeth Iodine Part of hormone • Thyroxin controls the metabolic rate Fish from the sea, seaweed, foods • In adults thyroid gland thyroxin which is • Development of foetal nervous grown near the sea, water, milk, will increase in size in an produced by the system meat, eggs effort to produce more thyroid gland thyroxin (goitre) • Basal metabolism is lowered

http://feedroom.businessweek.com/index.jsp?fr_story=a7f8f8a4eb97707fde89c86c1e1ad41bf21e7e25 (Fortified Food)

Task: Design and make a food product that meets the following specification Rich in Explain how your design meets the requirements of the specification iron Label and colour your design. Use nutrition software to determine the iron content: i. of the product specification ii. of a portion Attractive For a and tasty teenager

Substance Structure Function Source Deficiency /Too much Water 65% of human body is • helps regulate body Water, milk, all drinks • there must be a balance between input and made of water temperature Fruit, melon, vegetables such output of water or dehydration will occur We need a lot of water • transports nutrients, oxygen as cucumber every day and CO2 round the body • is needed by all body processes • helps kidneys to flush out harmful substances from blood • kidneys filter waste products from body as urine • water is essential for life

Task: Investigate the range of bottled water available in the supermarkets. Make a list of the claims stated.

http://www.youtube.com/watch?v=LIeR6SoQ84A (Bottled Water: The Big Picture)

Task: Discuss the implication of bottled water on the environment.