AQA GCSE Food Preparation and Nutrition: Revision Guide

Food Safety > Food spoilage and contamination Nutriti nal needs and health Key learning: General rules for planning meals Things to take into account when planning meals for people at any life stage or with specific dietary needs Their likes /dislikes Type of meal to be eaten – everyday or special occasion, packed meal, etc. Food allergies / intolerances they may have Religious /cultural dietary restrictions they need to follow Health condition – may restrict what can be eaten Nutritional profile of the meal – does it meet dietary guidelines Lifestyle – whether they are active/not active/a busy family, etc. Time they have available to buy, prepare and cook food Cost of ingredients to make the food What is available to buy in the shops /markets where they live Seasonal / local foods – are these available/what do they cost? Serving suitable portion sizes for their needs C r i s p s Raisins F r o z e n p e a s Lentils Soya drink C o us Cous pasta Whole wheat B a g e l s P o r r i d g e L o w f a t s o f t c h e e s e T u n a P l a i n n u t s p e a s C h i c k S e mi milk s k i mmed C h o p p e d t o m a t o e s l o w e r s a l t a n d s u g a r B e a n s Whole grain cereal P o t a t o e s S pa gh et t i L o w f a t P l a i n y o g h u r t L e an minc e Lower fat spread Sau c e O i l V e g Rice Eachserving (150g)contains ofanadult’s reference intake Typicalvalues (assold)per100g:697kJ/167kcal Check the labelon packaged foods Energy 1046kJ 250kcal Fat Saturates SugarsSalt 3.0g1.3g 34g0.9g 15% 38% 7% 4% 13% Choose foods lower in fat, salt and sugars Source:PublicHealthEngland in associationwith theWelshGovernment, FoodStandardsScotland and the FoodStandardsAgency inNorthern Ireland ©Crown copyright2016 Use theEatwellGuide to help youget abalanceofhealthier andmore sustainable food. It showshowmuchofwhat you eatoverall should come from each foodgroup. EatwellGuide 2000kcal 2500kcal=ALLFOOD+ALLDRINKS Perday Eat lessoften and in small amounts C h o o s e l o w e r f a t a n d l o w e r s u g a r o p t i o n s E a t m o r e b e a n s a n d p u l s e s , 2 p o r t i o n s o f s u s t a i n a b l y s o u r c e d fi s h p e r w e e k , o n e o f w h i c h i s o i l y . E a t l e s s r e d a n d p r o c e s s e d m e a t P o t a t o e s , b r e a d , r i c e , p a s t a a n d o t h e r s t a r c h y c a r b o h y d r a t e s C h o o s e w h o l e g r a i n o r h i g h e r fi b r e v e r s i o n s w i t h l e s s a d d e d f a t , s a l t a n d s u g a r F r u i t a n d v e g e t a b l e s Oil& spreads E a t a t l e a s t 5 p o r t i o n s o f a v a r i e t y o f f r u i t a n d v e g e t a b l e s e v e r y d a y LOW LOW HIGH MED Chooseunsaturatedoils anduse in smallamounts D a i r y a n d a l t e r n a t i v e s B e a n s , p u l s e s , fi s h , e g g s , m e a t a n d o t h e r p r o t e i n s 6-8 aday Water, lower fat milk, sugar-free drinks including teaandcoffee allcount. Limit fruit juice and/orsmoothies toa totalof 150mladay. Revision tip If you are answering a question about the rules of meal planning, remember to give examples to show your understanding, e.g.: Food allergies / intolerances they may have , e.g. gluten intolerance (coeliac) or nut allergy Cost of food , e.g. buying supermarket value brands for foods such as cheese, canned tomatoes and pasta, etc., can save money 32 0