Sec 2 FCE Notes 2024: Nutrients in Food PDF

Nutrients in Food Food sources [FYI] Fresh food refers to raw food that comes directly from animal or plant; and has not been frozen, dried, or preserved. It is perishable and has to be consumed quickly before spoilage begins. Processed food is obtained from processing...

Nutrients in Food Food sources [FYI] Fresh food refers to raw food that comes directly from animal or plant; and has not been frozen, dried, or preserved. It is perishable and has to be consumed quickly before spoilage begins. Processed food is obtained from processing raw food in the factory. Processing enable food to be kept a longer time and sometimes makes food for convenient for consumption.  Plant Sources Food from plants can be categorized according to the parts of the plant 1. seed 4. stem 7. flower 2. root 5. leaf 8. fruit 3. tuber 6. bulb 9. grain  Animal Sources 1. meat : beef, pork, lamb 2. offal: liver , kidney 3. seafood : fish shellfish 4. poultry: duck, chicken, turkey 5. dairy product: cheese, milk 2  Classification of nutrients according to their general functions (FYI) Nutrients which provide our body energy: Carbohydrates and Fats Nutrient which helps our body grow and repair itself: Protein Nutrients which protect our body from diseases and keep us healthy: Vitamins and Minerals Macronutrients in Food Carbohydrates  Function: Provide the main source of energy for the body’s daily activities and basal metabolism  Plant sources: Rice, noodles, potatoes, bread and sugar cane  Health risks: May cause tooth decay and excess carbohydrates will be converted to fats, resulting in weight gain over time. (FYI) Proteins  Functions: Help in the growth, maintenance and repairing of cells and tissues and to provide energy if there is insufficient intake of carbohydrates or fats  Plant sources: Green beans, soya bean, bean curd and tempeh  Animal sources: Meat, fish, eggs and dairy products  Health risks: Excess proteins in the body will be converted to fats and stored in the body, resulting in weight gain over time. (FYI) Fats  Functions: Prevent heat loss and keep our body warm, protect internal organs and storage for fat-soluble vitamins  Plant sources: Vegetable oils.  Animal sources: Lard, butter, ghee  Health risks: Excessive consumption of food high in fats may lead to obesity and heart diseases. (FYI) Micronutrients in Food  Vitamins and minerals are nutrients which protect our body from diseases and keep us healthy.  They are needed in small amounts in our body.  We may develop deficiency diseases over time if our body lacks any vitamin or mineral. Fat-soluble Vitamins  Fat-soluble vitamins are stored in our liver and fatty tissues (Vitamins A, D, E, K) o Consuming too much of these vitamins can be toxic to our body.  Vitamin A o Functions: Keeps our eyes healthy so that we can see better in dim light & helps in maintaining healthy skin o Sources: Papaya, broccoli, liver and cheese o Deficiency: Dry skin & Night blindness (not able to see clearly in dim light) (FYI)  Vitamin D o Function: Helps in the absorption of calcium from food to build strong bones and teeth o Sources: Egg yolk, milk and salmon o Deficiency: Rickets in children (legs are bowed) (FYI)  Vitamin E (FYI) o Functions: Keeps the immune system strong against viruses and bacteria, helps in the formation of red blood cells & protects body tissues from damage o Sources: Nuts, vegetable oils, seeds and green leafy vegetables o Deficiency: Severe deficiency can cause red blood cells to rupture  Vitamin K (FYI) o Function: Needed for normal blood clotting after an injury o Sources: Dried prunes, spring onion and kiwi fruit o Deficiency: Blood is unable to clot properly 4 Bukit Merah Secondary School Secondary 2 Food and Consumer Education Water- soluble vitamins  Water-soluble vitamins dissolve in water and are not stored in our body. o They are constantly removed from our body through urination o Vitamin B-group and C  Vitamin B-group o Functions: Helps in releasing energy from food and Vitamin B1 is required for normal growth in children o Sources: Cereals, milk, meat and eggs o Deficiency: Beri-beri, swollen tongue and cracked lips and pellagra (FYI)  Vitamin C o Functions: Helps in healing wounds and absorbing iron from food o Sources: Tomatoes, citrus fruit, berries and green leafy vegetables o Deficiency: Scurvy (bleeding gums and loose teeth) (FYI) Minerals (Calcium, iron & sodium)  Minerals are elements which are present in small amounts in food & similar to vitamins, minerals are needed in small quantities by our body.  Calcium o Functions: Maintains strong bones and teeth, helps in blood clotting after an injury and required for muscles and nerves to function properly o Sources: Bean curd, ikan bilis, sardines and spinach o Deficiency: Osteoporosis (bones are weak and brittle) (FYI)  Iron o Functions: Forms haemoglobin in red blood cells which transports oxygen around the body o Sources: Liver, red meat and dark green vegetables such as kailan o Deficiency: Anaemia (pale complexion, feeling weak and tired) (FYI)  5  Sodium o Functions: Maintains fluid balance in the body o Sources: Salt, canned food, salted fish and sauces o Deficiency: Muscle cramps (FYI) Non- nutrients  Water o Functions: Transports nutrients, acts as a solvent, removes waste products, regulates body temperature and lubricates the joints o Sources: Soup, fruits and beverages o Deficiency: Dehydration (Severe dehydration may lead to heat stroke and death) (FYI)  Dietary Fibre o Functions: Absorbs water and helps the body to remove solid waste more easily o Sources: Almonds, kiwi and whole-grain cereal o Deficiency: Constipation (FYI)  Food Culture Ethnic influences on Singapore food culture  Singapore is a multi-racial society with people from different cultures and ethnic groups  Each culture and ethnic group have their unique culinary traditions:  Traditional dishes  Common ingredients  Methods of cooking (FYI)  Table setting and dining etiquette. (FYI) ___________________________________________________________________ Chinese culinary traditions  Chinese culinary traditions are influenced by the Southern dialect groups such as Teochew, Hokkien, Cantonese, Hakka and Hainanese.  Some traditional dishes include:  Fish ball noodles (Teochew): Balls of fish paste served with noodles in soup or served dry  Bak kut teh (Hokkien/Teochew): Pork ribs boiled with herbs and spices  Char siew (Cantonese): Skewered meat cooked by roasting  Suan pan zi (Hakka): Pieces of yam dough stir-fried with cuttlefish, mushroom and minced meat  Kaya toast (Hainanese): Toasted bread with Hainanese kaya  Some common ingredients used in the cooking of Chinese dishes include: o Sauces (e.g. soya sauce, oyster sauce, black bean sauce) to marinate meat and flavour dishes o Herbs and spices (e.g. ginger, onion, cloves, star anise, coriander leaves) are used in the cooking of dishes o Condiments (e.g. rice wine, vinegar, sesame oil) to flavour dishes Methods of cooking (FYI)  Stir-frying – small cuts of vegetables and meat are stir-fried with sauces and herbs  Steaming – meat, fish, dim sum  Boiling – soups Festive food  Chinese New Year – steamboat, yusheng  Mid-Autumn Festival – mooncake  Dragon Boat Festival – rice dumplings  Table setting and dining etiquette. (FYI) Chopsticks are commonly used. Do not use your own chopsticks to take food from the shared dishes 7 Bukit Merah Secondary School Secondary 2 Food and Consumer Education Do not stick chopsticks vertically into your food as they would look like joss sticks. When not eating, rest the chopsticks on the bowl or chopstick rest When eating noodles, hold chopsticks in one hand and soup spoon in the other. It is inappropriate to slurp noodles. ___________________________________________________________________ Malay culinary traditions  Malay culinary traditions are influenced by Indonesia and Malaysia.  Some traditional dishes include: o Nasi lemak: Rice cooked with coconut milk and pandan leaves and served with ikan bilis, peanuts, eggs and sambal chilli o Rendang: Meat simmered with coconut milk and spices until the liquid has evaporated and the meat is tender o Satay: Seasoned meat skewered and grilled and served with peanut sauce, cucumber, onions and ketupat o Soto ayam: Chicken soup served with noodles or ketupat.  Some common ingredients used in the cooking of Malay dishes include:  Coconut milk gives dishes a rich taste and creamy texture  Spices such as chilli and turmeric give intense and spicy flavours in dishes  Belacan is a fermented shrimp paste used as a base for sambal sauce Methods of cooking (FYI) Frying – chicken, keropok, fruits Grilling – satay, whole chicken Boiling – soups Preparation of Malay dishes follows Islamic practices – no pork or alcohol Festive food Hari Raya Puasa – ketupat, rendang, sayur lodeh, kuih Table setting and dining etiquette: (FYI) Dishes with gravy are served with a spoon while dry dishes are eaten by hand Wash your hands with water from a teapot called teko before eating Malays traditionally eat with their right hand due to hygiene purposes ___________________________________________________________________  Indian culinary traditions  Indian culinary traditions are influenced by the different regional cuisines from India.  Some traditional dishes include: o Roti prata: A flour-based pancake cooked over a flat grill. It is usually served with curry. o Chicken curry: Chicken simmered with a variety of spices and coconut milk. o Nasi biryani: Rice cooked with spices and served with different types of meat o Vadai: A savoury deep-fried fritter snack  Some common ingredients used in the cooking of Indian dishes include:  Spices such as turmeric, cumin, coriander seeds are used to flavour dishes.  Pulses such as chickpeas, black-eyed peas, kidney beans are used to make dhal.  Ghee is a clarified butter used to prepare main dishes and sweets. Methods of cooking (FYI) Grilling on flat iron pans – roti prata, thosai Deep-frying – meat, fish, Indian sweets Stewing – pulses, meat Using tandoor – tandoori chicken, naan No beef is used as most Indians are Hindus which believe that cows are sacred. Vegetarianism is also common. Festive food Deepavali – laddu, jalebi, other Indian sweets Table setting and dining etiquette. (FYI) Traditionally, Indian food is served on clean banana leaves Indians use their right hand to eat for hygiene purposes When eating roti, use the roti to scoop the curry to prevent the gravy from touching your hand Fold the banana leaf in half after the meal to show that you have finished your meal  Eurasian culinary traditions  Eurasian culinary traditions are derived from a blend of Portuguese, Dutch and British food cultures infused with local ingredients.  Some traditional dishes include:  Devil’s curry: A rich and fiery hot dish cooked with mustard powder, turmeric powder, vinegar, candlenuts and lots of chillies  Eurasian smore: A beef stew cooked with carrots, potatoes and dark soya sauce.  Vindaloo: A hot and tangy dish cooked with mustard seeds and vinegar.  Sugee cake: A butter cake made with semolina flour and sliced roasted almonds.  Some common ingredients used in the cooking of Eurasian dishes include: o Herbs and spices such as nutmeg, chillies, candlenuts, tamarind and lemongrass give flavour and texture. o European ingredients such as Worcestershire sauce, mustard powder and vinegar gives flavour. o Semolina flour is a product of wheat that gives a unique texture in sugee cake. Methods of cooking (FYI) Stewing – devil’s curry, Eurasian smore Baking – shepherd’s pie, sugee cake Festive food Christmas – roasted turkey, Christmas pudding, Eurasian dishes Table setting and dining etiquette: (FYI) After being seated, unfold napkin and place it on your lap Place the napkin on the chair if you need to leave your seat temporarily Hold the fork with your left hand and knife with your right hand Place the cutlery together across the centre of the plate when you finished your meal. If you are just taking a break, criss-cross the cutlery ___________________________________________________________________ Singapore food culture  The different ethnic influences from early immigrants have led to the creation of many famous Singaporean dishes, such as: o Chicken rice o Chilli crab o Fish head curry o Laksa  Global Influences on Singapore food culture  Global influences have significant effect on Singapore’s food culture  Two main causes of global influences are: o The influx of foreign cultures into Singapore o Increased instances of Singaporeans travelling abroad  As a result, some traditional dishes of other ethnic groups are now widely found in Singapore.  Japanese o Traditional Japanese meal – rice or noodles with main dish, side dishes, soup and condiments such as wasabi o Dishes can be served raw or cooked o Popular cooking methods – grilling, deep-frying  Korean o Traditional Korean meal – rice or glass noodles with vegetables, meat, seafood, side dishes and soup o Popular cooking methods – grilling, boiling 10 Bukit Merah Secondary School Secondary 2 Food and Consumer Education  Vietnamese o Traditional Vietnamese meal – rice, rice paper or noodles served with meat and condiments such as fish sauce, shrimp paste and soya sauce o Popular cooking methods – boiling, steaming  Western o Western food – food from countries such as Italy (pizza, pasta), France (baguette) and the United States of America (burger) Fusion Food  Global influence on Singapore’s food culture has led to the creation of fusion food  Fusion food = dishes that are prepared using a combination of elements from different culinary traditions Fusion food Ethnic elements  Otak-otak burger  Malay, Western  Chicken curry pasta  Malay, Western  Cheese-baked dumplings  Chinese, Western  Chicken floss bun  Chinese, Western  Cheese prata  Indian, Western  Tandoori chicken in focaccia sandwich  Indian, Italian  Creamy spaghetti with fish roe  Italian, Japanese  Kimchi quesadilla  Korean, Mexican  Watch Your Diet Diet-Related Health Problems  Diet-related health problems may occur due to an imbalanced diet or unhealthy eating habits  These diet-related health problems include: -Obesity -Anaemia (FYI) -Coronary Heart Disease -Constipation (FYI) -Diabetes -Colorectal Cancer (FYI) -High Blood Pressure -Osteoporosis (FYI) -Eating Disorders (FYI)  Obesity  A condition whereby the body accumulates excess fats  An obese person’s BMI is in the unhealthy range of 27.5 or more  Causes o High intake of carbohydrates and fats, causing too much energy to be stored in the body  Health risks o Higher risk of developing coronary heart disease, high blood pressure and diabetes  Preventive measures o Increase consumption of low-calorie food such as fruit and vegetables o Cut down on the intake of fats and sugar o Exercise regularly.  Coronary Heart Disease  A condition that is caused by the blocked arteries of the heart. This reduces the flow of blood and oxygen to the heart  Causes  High intake of fats and cholesterol, unhealthy lifestyle  Health risks  Chest pains, heart attacks, sudden death  Preventive measures  Reduce the intake of food that is high in cholesterol and fats  Consume food which uses healthier oils  Exercise regularly to maintain a healthy weight  Diabetes  A condition whereby the body is unable to utilize glucose in the blood effectively  Causes  Does not produce enough insulin or the insulin is not working effectively  High intake of sugar and fats, and a lack of exercise  Health risk  Damage to the eyes, kidneys, nerves and blood vessels  Preventive measures  Maintain a healthy weight  Have a balanced diet  Have regular meals to maintain blood glucose level  High Blood Pressure  A condition in which blood pressure in the arteries is too high  Causes  Too much sodium  Blood vessels become narrower due to the build-up of fatty deposits  Health risks  Stroke, heart attack and kidney failure  Preventive measures  Cut down on the amount of sodium and fats  Season food with herbs and spices instead of salt  Eat more fruit and vegetables  Consume less preserved and processed food  Maintain a healthy weight by exercising regularly  Anaemia (FYI)  A condition where a person has a low count of red blood cells  Causes  Insufficient intake of iron, which is used to form hemoglobin in red blood cells  Health risks  Females at higher risk due to menstruation 13 Bukit Merah Secondary School Secondary 2 Food and Consumer Education  Preventive measures  Consume food rich in iron  Ensure a sufficient intake of vitamin C as it helps our body to absorb iron  Constipation (FYI)  A condition where there is a difficulty in passing out solid waste from the body  Cause  Insufficient intake of dietary fibre and water  Health risks  Bloatedness, abdominal pains, increased risk of developing colorectal cancer  Preventive measures:  Consume food rich in dietary fibre such as whole-grain cereals, fruit and vegetables, nuts and beans  Drink more liquid  Colorectal Cancer (FYI)  Cancer of the large intestine that starts in the colon or the rectum  Causes  Insufficient intake of dietary fibre  Constant constipation  Health risks  Cancerous cells may spread to other organs which may lead to death  Preventive measure  Ensure sufficient intake of dietary fibre by eating fruit with edible skin, vegetables and whole-grains  Osteoporosis (FYI)  A condition where there is low bone mass or decreased bone strength as the bones in the body have become weak and brittle  Causes  Bones lose calcium faster than the body can replace  Lack of vitamin D  Health risks  Higher risk of getting fractures, bones can break or crack more easily 14 Bukit Merah Secondary School Secondary 2 Food and Consumer Education  Preventive measures  Consume food high in calcium such as dairy products, and vitamin D  Keep bones strong through regular exercise  Eating Disorders (FYI)  Eating disorders are caused by the fear of becoming fat.  People suffering from eating disorders either fear being fat or feel fat even if they are not.  This leads to extreme eating habits.  Preventive measures and treatments:  Nutritional advice  Counselling  Medical treatment  Hospitalization  Anorexia Nervosa o Lifestyle Restrict their food intake Exercise excessively to lose weight Usually very thin and underweight o Health risks Permanent ailments such as brittle bones Increased risk of heart conditions such as irregular heartbeat Death in severe cases  Bulimia Nervosa o Lifestyle Eat in excess Feel guilty and try to compensate by forced vomiting or excessive exercise Usually have low self-esteem and are unable to maintain a stable weight o Health risks Result in binge-and-purge cycles which may damage digestive system Dehydration and chemical imbalance Organ failures and death in severe cases  Nutritional Needs of Different Age Groups 1. Nutritional Needs — Children Characteristics:  At an important stage of growth  Very active  Should have a good supply of nutrients Nutritional needs:  Carbohydrates — for energy  Proteins — for growth and development  Calcium and vitamin D — for building strong bones and teeth  Vitamins A, C and the B-group — for good health Factors to consider:  Make meals colourful and attractive  Serve frequent meals in small portions  Include healthy snacks  Encourage a higher intake of water, fruit and vegetables _________________________________________________________________________ 2. Nutritional Needs — Teenagers Characteristics:  At the stage of rapid growth and puberty  Physically active  Require greater amount of nutrients that provide energy  Nutritional needs:  Proteins — for growth and development  Carbohydrates — for energy  Calcium and vitamin D — for strong bones and teeth  Vitamin C — for healthy skin, good complexion and the absorption of iron  Iron — especially important for females  Water — for proper hydration Factors to consider:  Encourage an active lifestyle with a balanced diet  Discourage eating food high in fats, salt or sugar  Include iron-rich food  Limit deep fried foods  Encourage a higher intake of water, fruit and vegetables _________________________________________________________________________ 3. Nutritional Needs — Adults Characteristics:  Achieve peak bone mass before the age of 30 years  Require an adequate intake of calcium to help attain maximum bone mass Nutritional needs:  Carbohydrates — for energy for work and play  Calcium and vitamin D — for achieving maximum bone mass  Vitamins — for good health  Iron — for women of childbearing age  Water — for proper hydration Factors to consider:  Use My Healthy Plate to plan a balanced diet  Eat a wide variety of food  Select healthier food choices that are lower in salt, sugar or fats _________________________________________________________________________  4. Nutritional Needs — The Elderly Characteristics:  Less active  Body functions have slowed down  Demand for energy decreases  May have poor appetite Nutritional needs:  Carbohydrates and fats — to consume moderately for energy  Sufficient proteins — to maintain and repair body cells  Calcium and vitamin D — to maintain bone mass and prevent osteoporosis  Water and dietary fibre — to prevent constipation Factors to consider:  Provide food that is easy to chew, swallow and digest  Use suitable cooking methods such as steaming  Serve food in smaller portions in an attractive way _________________________________________________________________________ Types of Nutritional Tools Nutritional tools are guidelines that can help us plan our meals to achieve a balanced diet The different types of nutritional tools you will learn are: (i) My Healthy Plate (ii) Dietary Guidelines for Children and Teenagers (FYI) (iii) Food Composition Table (FYI) (iv) Recommended Dietary Allowances (FYI) _________________________________________________________________________ (i) My Healthy Plate My Healthy plate shows what to eat in the correct proportions to have a well-balanced and healthy diet (ii) Dietary Guidelines for Children and Teenagers (FYI) 1) Develop healthy habits 2) Eat enough fruit and vegetables 3) Aim for variety and balance 4) Cut down on saturated fats 5) Go for whole-grains 6) Bone up on calcium 7) Limit your salt intake 8) Watch the sugar (iii) Food Composition Table (FYI) A Food Composition Table shows the energy and nutrient values of different types of food. (iv) Recommended Dietary Allowances (RDA) (FYI) The Recommended Dietary Allowances (RDA) refers to the average amount of energy and nutrients that meet the needs of most individuals in a day. 19