Diet and Nutrition

Fat Soluble:

Vitamin E:

• helps protect against heart disease 
• E.g. eggs, nuts, seeds, cereal products

Vitamin K: 

• helps to clot blood 
• E.g. green vegetables 

Water Soluble:

• Vitamins B & C
• Dissolve in water - cannot be stored in body 

Folic Acid: 

• helps prevent premature birth 
• E.g. green vegetables 

Vitamin B: 

• helps release energy from food
• E.g. meat, fortified breakfast cereals, milk, eggs, potatoes 
• Deficiency - causes slow growth - severe could cause beri-beri 

Vitamin C:

• maintains body connective tissue - healthy skin 
• heals wounds
• helps iron absorption
• E.g. citrus fruits
• Deficiency - causes scurvy 

Religious issues:

Hinduism - cow is sacred - usually vegetarians - many fasting days 

Sikhism - similar to hindus - more meat is eaten

Islam - pig is considered unclean - other animals must be slaughtered in a particular way - Halal

Jews - meat must be specially slaughtered - Kosher - no pork - meat and dairy cannot be eaten together

Micronutrients > Vitamins 

• made up of Carbon, Hydrogen and Oxygen 

Functions: 

• maintain health
• prevent deficiency diseases - e.g. beri beri and rickets
• regulate the repair of body cells
• combat the ageing process
• help to process carbohydrates and release energy 

Sources of Fibre: 

Insoluble Fibre: 

• absorbs water - increases bulk - soft and bulky faeces 
• E.g. wholemeal flour, wholegrain breakfast cereals, pasta, brown rice and some fruits and veg

Soluble Fibre:

• slows digestion and absorption of carbohydrates - helps control blood sugar levels - stops hunger
• reduce blood cholesterol levels - reduce risk of heart disease
• E.g. oats, peas, beans, lentils, most fruits and veg 

Micronutrients > Minerals 

• Calcium, Iron, Sodium, Phosphorus, Fluoride

Functions: 

• strong bones and teeth
• controlling body processes - e.g. nerve impulses
• essential part of body fluids and cells
• form part of enzymes and other proteins - necessary for energy release 

Calcium:

• strong bones and teeth 
• E.g. dairy products, sardines, white bread, nuts 
• young children need a lot 
• Deficiency - rickets and osteoporosis (weak bones)
• works with Vitamin D 

Iron: 

• form red blood cells - carry oxygen around body - haemoglobin
• E.g. red meat, wholemeal bread, dried fruit, plain chocolate 
• stored in liver 
• Deficiency - anaemia - women and children most common 

Sodium:

• no more than 6g a day - maintains correct concentration of body fluids 
• E.g. table salt, cooked meats, bacon, salty snacks 

Cultural Preferences: 

Cultural Group - group of people that share the same norms, beliefs and values

Determined by: availability of cheap, locally grown food products 

E.g.

• Rice - China, India, Japan 
• Potato - Britain
• Yams - Africa
• Pasta - Italy
• Bread - Europe
• Noodles - China 
• Unleavened bread (naan, chapattis) - India, Middle East 

Vary regionally - local availability and different lifestyles 

Manufacturers - respond to demand 

Cultural Preferences: 

Cultural Group - group of people that share the same norms, beliefs and values

Determined by: availability of cheap, locally grown food products 

E.g.

• Rice - China, India, Japan 
• Potato - Britain
• Yams - Africa
• Pasta - Italy
• Bread - Europe
• Noodles - China 
• Unleavened bread (naan, chapattis) - India, Middle East 

Vary regionally - local availability and different lifestyles 

Manufacturers - respond to demand 

Trans fatty acids:

• Man-made molecules - hydrogen added to vegetable oils - Hydrogenation
• Used to make solid margarine from oil 
• Behave like saturated fats - raise cholesterol level
• Very bad for cardiovascular system and Increase risk of breast cancer

Essential fatty acids:

• Cannot be made by the body
• Important for healthy functioning - need right balance in diet
• Help regulate body processes - blood clotting, control inflammation 

Factors:

• peer pressure 
• food scares - reports in the media that may cause people to stop eating certain foods
• lifestyles - demand for food that is easy to prepare
• health - making changes to improve our health 
• religious/moral beliefs - religions often have food laws - morally wrong to kill animals 
• storage and cooking facilities - facilities may be limited 
• personal choice - we are influenced by organoleptic qualities 
• regional variations 
• food trends - we may be persuaded to buy certain products
• cultural - eating patterns vary according to beliefs, values where we live and foods available
• your skills 

Availability:

A wide variety is available due to technological developments 

Cost:

Save money by buying special offers/buying short shelf life/ using cheaper proteins 

Water:

• 65% of body is water 
• Deficiency - thick blood - difficult to pump - death 

Functions:

• regulate body temperature - sweat 
• helps kidneys flush out harmful excess or foreign substances - urine
• transports nutrients - oxygen, carbon dioxide 
• needed in all body processes - e.g. digestion 
• Fluoride - added to strengthen teeth - found in drinking water, toothpaste and tea 

Fat Soluble:

• Vitamins A, D, E & K
• can be stored in the body 

Vitamin A:

• good for night vision
• E.g. oily fish, cheese, eggs, milk, butter 
• Deficiency - could cause blindness 
• excess may lead to liver and bone damage 

Vitamin D:

• strong bones and teeth 
• works with calcium 
• E.g. sunlight, margarine, oily fish 
• can cause rickets 

Macronutrient > Carbohydrates

• Formed from Carbon, Hydrogen, and Oxygen 
• Three forms: Sugar, Starch, and Fibre (NSP)

Functions:

• Energy - broken down into glucose during digestion
• Dietary fibre - non-starch polysaccharide- help digestion 
• Sweeten and flavour food  

Polysaccharides:

Fibre/NSP:

• non-digestible cellulose - found in plant foods
• cannot be digested - passes through digestive system 
• absorbs moisture - provides bulk 
• pushes foods through system - helps 'clean' walls of the intestine of bacteria 

Functions:

• holds water - keeps faeces soft and bulky 
• prevent bowel disorders - e.g. constipation, bowel cancer, diverticular disease, appendicitis and haemorrhoids 
• help control body weight - filling
• lower blood cholesterol 

Too little fibre - constipation or diverticular disease - Diverticular disease - lining of intestine becomes distorted and inflamed 

Intake: should be 18g a day - more needed by women - we only consume 12g 

Unsaturated:

• soft or liquid at room temperature
• lower melting point

Monounsaturated:

• 1 pair of carbon atoms and 1 hydrogen atom - capable of taking 1 more H atom
• Go solid in refrigerator
• Found in animal and vegetable fats
• Considered healthier - lower blood cholesterol, reduce risk of diabetes and lower rate of cancer

Polyunsaturated:

• 3 pairs of carbon atoms - capable of taking more H atoms 
• Will not go solid in refrigerator

Simple sugars:

Disaccharides:

Lactose:

• found in milk 
• E.g. ice cream

Maltose:

• fermentation of cereal grains 
• used in food production and as a dietary supplement 
• E.g. beer

Sucrose:

• most common disaccharide
• white crystalline substance - cane sugar 
• provides energy - no other benefits 
• E.g. caramel 

Simple Sugars:

Monosaccharides: 

• simpler carbohydrate - quickly absorbed - faster energy provided

Glucose: 

• fruits and vegetables
• used by athletes - tablet or powder form - fast energy
• E.g. lucozade

Fructose:

• similar in structure to glucose
• fruits and plants - mainly honey
• sweetest sugar - replace sucrose - less sugar needed to provide same sweetness 
• E.g. runny honey

Galactose:

• formed during digestion of lactose (milk sugar)

Polysaccharides:

• complex carbohydrates - formed from hundreds of glucose molecules strung together 
• provide energy 
• should be 50% of daily energy needs 

Starches: 

• found in grain products - e.g. bread, rice, cereals, pasta and some fruits and veg
• take longer than sugars to digest - feel full for longer
• all starch - from plant sources

Functions: 

• Energy - broken down into simple sugars
• Bulk 
• Feeling of fullness
• Excess converted to fat 

Macronutrient > Protein 

• Growth - children & pregnant women
• Repair - tissues - after illness, accidents 
• Maintenance - renewal of cell proteins for people of all ages 

• Enzymes - vital for metabolism 
• Hormones - regulate bodily functions
• Secondary source of energy - excess amino acids used

Protein Deficiency: 

• Stops children's growth 
  
• Digestive upsets - enzymes not produced 
• Liver fails 
• Muscles become weak - thin limbs, soft tummy 

Kwashiorkor - protein energy malnutrition disease - Child is weaned from breast milk to a diet low in protein  

Intrinsic Sugar - found in cells of fruits and vegetables

Extrinsic Sugar - sugars which you can see - found in any desserts - e.g cane sugar, syrup 

Problems:

• Obesity
• Tooth Decay - bacteria (plaque) + sucrose = acid ~ causes holes in teeth (decay) 

Fats:

• large molecules made up of Carbon, Hydrogen, and Oxygen 
• composed of fatty acids and glycerol 

Saturated:

• 1 carbon and 2 hydrogen atoms combined
• Solids at room temperature
• Too much - high blood cholesterol - coronary heart disease, diabetes, obesity

Cholesterol:

• The consistency of soft wax 
• Produced in the liver
• Transported around body in blood
• Too much - deposited on the walls of arteries - narrowing - less efficient 
• Causes coronary heart disease

Macronutrients - Needed in large quantities - form the bulk of our diet

E.g. Proteins, Fats, Carbohydrates 

Micronutrients - Needed in very small quantities - vital to health 

E.g. Vitamins, Minerals 

Government guidelines - improve diet and lifestyle

Reduce cancer, coronary heart disease, strokes, diabetes and obesity

Deficiencies or Excesses - result in diet-related medical conditions  

Macronutrient > Fats

Lipids - fats and oils 

Oils - fats at room temperature 

Functions:

• Energy 
• Structure of cells
• Insulation
• Protect vital organs
• Source of fat-soluble vitamins 
• Gives food texture and flavour
• Helps us feel full - satiated 

Sources:

• Vegetable sources: fruits e.g. avocados and pears, nuts and pulses e.g peanuts, seeds 
• Animal sources: meat and meat products e.g. lard and suet, dairy products, fish e.g. salmon

Social issues: 

• people spend less time preparing food 
• people choose to buy more ready meals
• an increase in eating out
• family eating at different times

Factors:

• more mothers employed
• more people live alone
• people travel further for work
• people have more social activities
• convenience foods - more flexible lifestyles 
• wide variety of food 
• restaurants 
• less emphasis on eating together
• cost - limits choice is poor 

Recent trends:

• increase in authentic ethnic foods 
• more sandwiches being eaten
• healthy eating claims
• variety of vegetable dishes is increasing
• healthier low-fat versions 

Future trends:

• greater variety of choice and convenience 
• demand for healthier foods and organic ingredients
• more 'home-made' products 
• eco-friendly packaging
• indulgent foods 
• less meat - more fruit and veg consumption 

Genetically modified foods:

Advantages:

• improvements to quality and quantity of food
• grow in adverse conditions
• herbicide and insect resistance
• high nutritional value 
• cheaper to produce 

Disadvantages:

• long-term safety unknown
• environmental concerns - pollen does not stop in one place
• ethics - labelling in more than 1% of gm food 
• lack of communication between provider and consumer 

Babies:

• totally dependent on parents 
• milk is ideal 
• nutritious, appetising, easy to prepare, without additives, low in sugar, hygienic, safe, and reasonably priced food needed

Toddlers: 

• grow fast - require lots of energy
• complex carbohydrates 
• balanced diet 
• encouraged to try new foods 
• easy to hold, available in suitable sized portions, interesting shapes, colour, textur and flavour 

School-aged children:

• influenced by media and peer group
• meet current dietary guidelines 
• filling food 

Moral issues:

Fair Trade: 

• guarantees that disadvantaged producers are getting a better deal
• help improve working and living conditions

Traidcraft:

• use only ethically produced materials and ingredients
• help producers and manufacturers in developing countries 

Soil Association:

• organic farming - no genetically engineered ingredients - natural fertilisers only 

Farming Methods: 

Conventional Farming:

• range of modern technology 
• Intensive farming - increases use of technology - large scale 
• maximum output on small area of land 
• 'Factory farming' 
• Some believe it in unethical - poor standards of living for animals - other disagree

Free-range Poultry and Eggs - access to outdoors for majority of lives - cost more - reared for longer - more land required - yields are lower 

Red Tractor Symbol - assures high standards of food safety, hygiene, animal welfare and environmental protection 

Teenagers: 

• becoming aware of environmental, moral, economic and health issues
• peer pressure, body image, media 
• rapid body growth - energy needed - especially boys 
• mineral iron - girls - menstruation 
• peak bone mass - sufficient calcium and phosphorus needed 
• affordable, fashionable, quick and easy to prepare, suited to busy energetic lifestyle 

Adults:

• vary depending on lifestyle and occupation
• consume too much energy - weight gain
• lower-in-fat, salt or sugar foods 
• luxury products 

Single people:

• small packs, ready or partly made products - easy to store 

Diabetes:

• glucose in the blood stream is not balanced correctly 
• glucose is carried by blood to all body cells - energy 
• insulin - hormone produced by pancreas - controls amount of glucose 
• high-fibre, starchy carbohydrate foods - low in sugar foods needed 

Nut allergy: 

• anaphylactic reaction could occur - blood vessels leak and difficulty breathing
• even the smallest amount of nut contact during food production must be noted

Coeliac disease (gluten allergy):

• reaction to protein glucose - cereals, wheat, barley, rye and oats 
• damages lining of intestines - prevents absorption of other nutrients 
• gluten used as thickening 

Lactose intolerance: 

• cannot digest milk sugar lactose - abdominal pain and diarrhoea 
• avoid dairy milk and milk products 

Senior citizens:

• low income
• loss of appetite - appealing food 
• smaller quantities
• easy to open packaging
• easy to prepare food 

Pregnant women:

• protein - growth of baby
• calcium and vitamin D - baby's bone and tooth development
• folic acid - make new cells in baby 
• iron - blood supply for baby
• fruits and vegetables - vitamin C and fibre
• not too many fats and sugar - doesn't gain weight 

Vegetarians:

• moral, religious, or medical reasons 

Lacto-ovo: 

• not eat anything involving killing an animal 
• no meat, meat products fish, lard, suet, fish oils, gelatine
• will eat eggs, milk, cheese, butter, cream, yoghurt
• no problem obtaining essential amino acids or vitamins and minerals 

Vegans: 

• avoid all animal products - meat, fish, eggs, cheese, dairy milk, cream 
• will eat nuts, pulses, cereals, vegetables and fruits
• must ensure they have a nutrionally balanced meals
  • proteins
  • vitamin D
  • calcium, phosphorus, iron
  • vitamin B12 

HIGH BIOLOGICAL VALUE 

• contain all essential amino acids 
• animal sources - meat, fish, poultry, dairy, offal, game 
• soya - soya mince, tofu, Textured Vegetable Protein 
• Quorn - mycoprotein 

LOW BIOLOGICAL VALUE

• contain some essential amino acids
• vegetable sources - cereals, peas, beans, pulses, nuts, seeds