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In Year 7 we studied the Eat well guide, this is just one method to show
consumers how to achieve a balanced diet. The guide is split into 5 different
foods and each of these food groups give the body different NUTRIENTS.
A balanced diet is a diet that consists of the right nutrients in the right
quantities. You need to combine several different types of foods - from each of
the main food groups - in the right amounts so your body gets all the nutrients
it needs while maintaining a healthy weight. Everyone's bodies are different and
may require different amounts or types of nutrients.
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Nutrients Introduction
E=We need them because if we don’t have them then we don’t have energy and we die.
Protein:
Fats : Gives you energy, keeps you warm-butter, oil-too much -heart disease
Carbohydrates:
Vitamins:
Minerals:
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1. What’s nutrition to do with ?
Nutrients are to do with things we eat and your body is working officially.
MR PROTEIN
3. What does protein do in the body?
Protein make muscles and help against diseases
MR CARBOHYDRATE
5. What does carbohydrate do in the body ?
Carbohydrates make energy
MISS FAT
7. What does fat do in the body ?
Fat gives energy and make food taste better
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VITAMIN VILLAGE
10. Vitamin A
a. What is the function of this vitamin in the body ?
The function of vitamin in the body is skinny hair and a smooth
hair
13. Vitmain D
a. What is the function of this vitamin in the body ?
It helps you bild strong teeth and
MINERALS
MR CALCIUM
14. What does calcium do in the body ?
It helps
MR IRON
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16. What does iron do in the body ?
He makes the body
17. What foods can you find iron in ?
You can find iron in meat, eggs, breads, cereals and lots of green vegetables
Macro Nutrients
Protein, fat and carbohydrates make up the Macronutrients which are needed in
larger amounts. Vitamins and minerals make up the Micronutrients which are
equally as important but are needed in smaller amounts.
Proteins Information
Proteins are made up of building blocks known as amino acids. There are 20
amino acids that make up different proteins. Our bodies cannot make the nine
of these which must be supplied by food. They are called essential amino acids.
Adults require 8 essential amino acids and children require 10.
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Functions of Protein
1. The main function of protein is for growth, maintenance and repair of
body tissue, muscles and blood cells.
2. Any protein not needed for growth, maintenance and repair is used as a
Sources of Protein
Animal sources Plant sources
meat, fish, eggs, milk and milk peas, beans, lentils, soya, cereals
products (cheese and yoghurt) (wheat, flour, pasta), nuts and seeds
High Biological Value (HBV) proteins supply all of the essential amino acids and
come from animal sources and soya beans.
Low Biological Value (LBV) proteins lack 1 or more essential amino acid and
come from plant sources.
EFFECT ON HEALTH : PROTEIN
TOO MUCH PROTEIN TOO LITTLE PROTEIN
Excess protein is converted to fat and If you don’t have enough protein your
stored in the body so you are at risk of bones and muscles may be weak or
obesity not develop properly.
Obesity puts the body at risk of CHD, You may also feel tired.
strokes, bowel disease arthritis and
cancer
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2 There are two types of proteins. HBV proteins and LBV proteins.
Explain the following terms and give four examples of each type of protein.
(i) HBV stands for High biological value proteins supply all of the essential amino acids
Low biological value proteins lack 1 or more essential amino acids and come from planet
sources.
(ii) Explanation of HBV is Low biological value proteins lack 1 or more essential amino
(iii) Four examples of HBV proteins are: meat, fish, yogurt and cheese
Identify and explain why protein is particularly important in the diet of school children
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They are growing so they need a lot of proteins
Carbohydrates Information
Function of Carbohydrates
Carbohydrates provide the body with energy. During digestion carbohydrates are broken
down into sugar which cells in the body use for energy. Any excess sugar is stored as fat.
1. Starch
Starchy carbohydrates need to be broken down into sugar molecules before
they can be used for energy and so are known as ‘slow release energy’
2. Sugars
Sugars can be digested quickly and so provide instant energy.
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Sources of carbohydrates
Starches –
Sugars -
FAST FACT!
We should increase the amount of starchy foods we eat, especially wholegrain or brown
varieties that are high in fibre. These starchy foods provide us with slow releasing
energy, B vitamins and keep us fuller for longer. This helps us to eat less fatty foods and
helps prevent against obesity and bowel diseases.
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4 There are three groups of carbohydrates. Give two examples of food sources of each
type of carbohydrate.
Type of CHO Examples of Sources
Sugars 1 biscuits
. 2 dry fruits
Non-starch polysaccharides 1
(N.S.P.)
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Carbohydrates provide the body with energy. Sugars provide instant energy, complex
carbohydrates with slow releases energy. N.S.P. is not broken down by the body but is
Factor 1 Age
Explanation Depending on the age of a person, the amount of energy needed
changes. Old people need less than young children and teenagers.
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Factor 2 Physical activity
Explanation The more physical activities you do, the more energy your body will need. For
example, you will need less energy if you are just sitting behind your desk than someone
Factor 3 Gender
Explanation Depending on your gender, you will need more or less energy. A
Gelatinisation of Starch
2. Stirring or agitating the liquid keeps the the starch particles suspended.
3. If the suspension isn’t stirred then the particles sink to the bottom of
your saucepan and stick together - this forms lumps in your sauce.
4. When the liquid reaches 60oc the starch grains swell as they begin to
absorb liquid.
5. At 80oc the particles break open and release starch, making the mixture
thick and viscous – This is gelatinisation.
6. Gelatinisation finishes once the liquid has reached 100 oc. The thickened
sauce form a gel and on cooling this solidifies.
8. Fill in the diagram below with a short summary of each stage. Remember to
include the appropriate temperatures
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9a. Write 3 sentences about the gelatinisation of starch using the key words.
1. _______________________________________________________
_______________________________________________________
_______________________________________________________
2. _______________________________________________________
_______________________________________________________
______________________________________________________
3. _______________________________________________________
_______________________________________________________
_______________________________________________________
9b. Many food products need to be thickened in some way. For example a white
sauce is thickened with flour or cornflour. Use pages 30 and 31 of the textbook
‘Skills in Food Technology’ to answer the following questions.
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___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________
Fat Information
Fat is the most concentrated source of energy. If we don’t use up this energy
we can become overweight or obese which can lead to many health problems
(increased risk of CHD, strokes, arthritis).
Functions of Fat
1. It is a concentrated source of energy.
2. It provides a layer of insulation to keep us warm and protects our vital
organs.
3. It provides us with fat-soluble vitamins (A, D).
4. It provides essential fatty acids such as omega 3 and omega 6.
Sources of Fat
Animal Sources Plant Sources
Butter, lard, milk, cheese, oily fish, Vegetable oils, margarine, nuts,
cream, fat on meat. seeds.
Types of Fat
Unsaturated (healthy)
Saturated (unhealthy) Mono- and poly-unsaturated fats
Tend to come from animal sources have health benefits.
and are bad for our health. Examples:
Examples: Olive oil, rapeseed oil margarines,
Butter, lard, nuts, avocadoes, seeds
coconut oil, palm oil, fat in meat,
pastry
Omega-3 fatty acids are found in oily fish such as tuna, herring, mackerel,
sardines, salmon and trout. We should be aiming to eat 2 portions of oily fish
per week.
Omega-6 fatty acids are found in sunflower oil, corn oil and soya oils.
10 Fat performs a number of functions in our body, and is therefore essential to good
health.
Identify and explain three functions or jobs that fat performs in our body.
Function 1 The fat keeps you hot
Explanation The saturate fats keeps you hot
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Function 2 They give you energy
Explanation There is energy in fat. You shouldn’t eat a lot because then you can have
Function 3
Explanation
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Fat contains the greatest number of calories. Explain what are calories are and what
effect does a large amount have on the body.
a) Calories are what helps you have energy. You can find some in fats, carbohydrates…
There are some everywhere but in some food there are more than others.
_
b) Effect calorie intake has on the body can be good if you eat a good amount of it but if
you take too much, you will be overweightor if you don’t eat enough you will be
underweight.
12 Fat in the food we consume comes from two different sources. Animal
fats come from animals and vegetable fats come from plants, seeds or cereals.
Complete the following table with examples of each.
Animal fats Vegetable fats
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1. meat 1. salad
2. cheese 2. oil
3. milk 3.
4. eggs 4.
3. chips 3. vegetables
4. butter 4. 7
I’m FINISHED ….what now? Complete the ”What’s for lunch” task on pg28
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small amount of oil at a high temperature. is cooked
Fish, meat, vegetables Target linked to= Reduce intake of fat
Example recipe = Stir Fried Sweet and Sour
Chicken
Deep fat frying Food is submerged and cooked in
Involves fully immersing food in hot oil. fat
Meat, vegetables, fruit, eggs, batters/doughs Destroys some nutrients and
Example recipe =Pakora essential fatty acids
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The way we cook our food greatly affects the fat content of our food.
Suggest three guidelines that can promote low fat preparation or cooking of food.
1.
2.
3.
Vitamins and minerals are needed in the body in very small amounts but they all have
very specific functions to make sure our body is number 1.
Categories of Vitamins
Water Soluble= Vitamins B+C Fat Soluble= Vitamins A+D+E+K
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Vitamin A
Sources of vitamin A:
Liver, cheese, margarine, carrots, spinach, oranges, eggs, oily fish
Vitamin B
Vitamin B2- releases energy from protein, carbohydrates and fats/ essential for
growth in children- Milk, meat, green vegetables.
Folic Acid) -helps form red blood cells/ protects against neural tube defect (spina
bifida) in unborn babies- Green leafy vegetables, liver, fortified breakfast cereals.
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EFFECT ON HEALTH : VITAMIN B
Vitamin C
Sources of vitamin C:
Oranges, lemons, blackcurrants, grapefruit, kiwi fruit, cabbage, peppers
Vitamin D
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Sources of vitamin D:
Sunlight, oily fish, eggs, liver, fortified breakfast cereal
Vitamin E
Sources of vitamin E:
Nuts, eggs, cereal products
Vitamin K
Sources of vitamin K:
Eggs, milk, green leafy vegetables
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EFFECT ON HEALTH : VITAMIN K
15 Fill out the diagram below. Remember some vitamins have more than one
function.
Identify the mineral and vitamins required for each function identified
on the person on the page before.
Vitamin / Mineral Main Functions 2 Good sources
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Vitamin E 3. Vitamin E Maintains cell membranes. Nuts
It is also an antioxidant which helps
Eggs
reduce risk of heart disease and some
Cereal products
cancer.
babies cereals
Iron
Calcium
Sodium
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Phosphorous
16 There are two groups of vitamins. Name the vitamins in each group
Retaining Nutrients
Some cookery methods will result in a loss of vitamins. In particular the water soluble
vitamins are lost easily.
HEAT ALKALINITY
Vitamin B+C are both lost when heated. Vitamin B is reduced if baking
powder is added.
Vitamin C is lost bicarbonate of
Vitamin B is lost at temperatures over
soda is added to the water when
boiling point.
cooking.
Vitamin C is lost at temperatures lower
than boiling point.
17 Water soluble vitamins are easily lost during the storage, preparation and cooking of
food. Devise one rule for each area to ensure the maximum retention of vitamins in
food.
Storage must be
sauces.
SOLUBILITY
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Vitamin B+C are both lost in water as they are water
soluble. They leach out into the water or are lost if
cooked for too long. Top tip is to use the water for soup
or
Preparation
Cooking
18 Which group of people would benefit most from ensuring they have
enough folic acid in their diet. Explain your answer.
Group of people pregnant ladies
Explanation because one of the main functions is that it protects against neutral tube
Minerals Information
Calcium
Functions
1. Calcium combines with phosphorous to make calcium phosphate. This makes teeth
and bones strong.
2. Calcium helps blood to clot.
Sources of calcium
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Milk, cheese, yoghurt and other dairy foods
Green leafy vegetables, soya beans, tofu and calcium fortified products
(e.g. soya milk)
EFFECT ON HEALTH : CALCIUM
Iron
Function
Iron is needed in the body to form haemoglobin which makes blood cells red and carries
oxygen from the lungs to the rest of the body.
Sources
Good sources of iron include liver, meat, beans, nuts, dried fruit, whole grains, fortified
breakfast cereals, soya flour and most dark green leafy vegetables.
Sources
Bacon, salted crisps, cheers, ready meals, stock cubes, soy sauce
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EFFECT ON HEALTH : SODIUM
22 Identify one factor that can assist / help the absorption of iron in the body.
Saliva
23 Identify two factors that can inhibit the absorption of iron in the body.
24 Identify the three vitamins & minerals that are needed by the body to
produce strong bones and teeth.
25 Explain in detail what would happen if our diet was deficient in one or more of the above
vitamins & minerals.
You would
26 Explain what symptoms would you have if you had a deficiency of sodium in your diet.
1Headackes 2 muscle cramps 3 fatigue
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I’m FINISHED ….what now? Complete the “Nutrients Flash Cards” task on pg31
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I’m FINISHED ….what now?
Over the past few weeks you have been examining the NUTRIENTS – what they
are, their function in the body and the foods they come from.
For many of us, the lunch time meal is eaten away from home, so it’s important
to make sure a range of nutrients are eaten to meet our needs for growth,
energy, learning and general functioning. How much thought and planning goes
into what you eat during the day?
Read the information below then complete the activity over the page:
* When you have finished the task over the page, design a small take home
poster for new Y7 parents to help them provide/encourage their children to eat
a nutritionally balanced lunch. It should be suitable to stick on the fridge.
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This is how your lunchbox should look to make sure you get plenty of nutrients.
Using the information provided to help, label each section of the lunchbox with
different foods.
Now, from each of the foods you listed, name a nutrient found in that food and
how it helps the body. E.g. Food: Semi-skimmed milk drink
Nutrient: Calcium
Function: Helps to make strong teeth and bones
Food:
Nutrient:
Function:
Food:
Nutrient:
Function:
Food:
Nutrient:
Function:
Food:
Nutrient:
Function:
Food:
Nutrient:
Function:
2.Vitaminions
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Your task is to create a series of vitamin posters using
minions. Look at the example below.
Vitamin C
Function in the body= Anti oxidant which can help to reduce risk
heart disease and cancer.
Deficiency= Scurvy
3. Revision Flashcards
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Look at the template below
Front of
card
Front of
card Vitamin
C
Function in the body Link to dietary disease/s
Back of
card Helps fight infections e.g helps to As it’s an antioxidant it can
prevent catching the cold reduce the risk of heart disease
and cancers.
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