The importance of nutrition
What's covered
Key facts
How cooking methods can impact on nutritional value
Fat-based methods increase the energy (calories) of food: stir-frying uses minimal oil and adds little energy, shallow frying adds a little more, and deep-fat frying adds a large amount. Fat provides 9 kcal per gram, compared with 4 kcal per gram for carbohydrate and protein.
Understanding the importance of nutrition
Vitamin B12 is not found naturally in fruit, vegetables or grains, so vegans may not get enough; vegans also need to plan for calcium, iron, iodine, selenium and vitamin D.
How cooking methods can impact on nutritional value
Fish that is steamed, baked or grilled is a healthier choice than fried fish; frying increases the fat content, especially if the fish is cooked in batter.
Understanding the importance of nutrition
A vegetarian does not eat meat or fish; a vegan does not eat foods that come from animals, including dairy products and eggs; a pescatarian eats fish but not meat.
How cooking methods can impact on nutritional value
Grilling meat rather than frying, and roasting it on a metal rack above the tin so fat can run off, reduce the fat in the finished dish.
Understanding the importance of nutrition
Fat is the most concentrated source of energy (9 kcal per gram, more than protein or carbohydrate) and carries the fat-soluble vitamins A, D, E and K. A diet high in saturated fat can raise blood cholesterol and increase the risk of heart disease and stroke.
How cooking methods can impact on nutritional value
If frying oil is not hot enough, it is absorbed by the food, adding more fat.
Understanding the importance of nutrition
Halal food is allowed under Islamic law, including how the animal was slaughtered; no alcohol or food containing alcohol is consumed. Kosher food complies with Jewish dietary law; meat and dairy are never eaten at the same meal and must be prepared separately. Pork products are forbidden in both.
How cooking methods can impact on nutritional value
Vitamin loss is reduced by reusing cooking liquid in stocks or gravies, steaming or microwaving vegetables instead of boiling, using the minimum amount of water if boiling, and not overcooking.
Understanding the importance of nutrition
Protein is needed for growth, repair and maintenance of the body, especially bones and muscles, and can also be used for energy. Needs are higher during growth, such as childhood and pregnancy.
Practice questions with answers
A taste of the 20 questions in this topic, answers marked. Sign up to practise the full set with spaced repetition.
A chef wants broccoli to keep more vitamin C than boiling allows. Which method should they use?
- •Deep-frying
- •Poaching
- •Simmering
- ✓Steaming
A hotel caters for a teenage girls' netball team. Which nutrient do girls this age often lack?
- ✓Iron, as they lose it during periods
- •Potassium, as their hearts are growing
- •Sodium, as they lose it through sweat
- •Vitamin A, as their eyesight is changing
Which fat-based cooking method adds the least energy to food?
- •Deep-fat frying
- •Frying in batter
- •Shallow frying
- ✓Stir-frying
Why might care home residents lack vitamin D between October and March in the UK?
- •Cold weather destroys vitamin D in food
- ✓Too little sunlight to make enough in the skin
- •Too much salt stops the body absorbing it
- •Vitamin D is only found in fresh fruit
How can a chef reduce the fat in a roast joint of pork?
- •Baste it with oil every 20 minutes
- •Cover it with streaky bacon
- ✓Roast it on a rack so fat runs off
- •Roast it sitting in its own fat
Which nutrient is not found naturally in fruit, vegetables or grains, so vegans may lack it?
- •Vitamin A
- •Vitamin B1
- ✓Vitamin B12
- •Vitamin C
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