AQA GCSE Food Preparation and Nutrition: Revision Guide

Food Safety > Food spoilage and contamination Nutriti nal needs and health Key learning: Modifying recipes, meals and diets to meet dietary guidelines In your answers, you need to be able to explain how to modify a recipe, meal or diet to meet dietary guidelines and give examples Base your meals on starchy foods • Use wholegrain (wholemeal) cereal foods • Choose a variety of starchy foods • Add seeds to soups, stews, breads, desserts, porridge • Toast starchy foods to add texture and flavour • Add toasted seeds, rice flour, semolina to baked foods to add texture e.g. to biscuits, bread, pastries • Roast starchy foods to strengthen flavour, e.g. sweet potatoes, butternut squash, carrots • Serve bread with meals • • Serve food in wraps such as tortilla, pittas • Dry fry seeds and sprinkle onto foods Eat less saturated fat and sugar • Study food labels for invisible fat and sugar in food products • Eat fewer energy-dense foods, e.g. fried snacks, chocolate, biscuits, pastries, cakes, sweet fizzy drinks, sauces, salad dressings • Eat more low energy foods, e.g. fruits and vegetables, wholemeal cereals • Choose lean meat • Cut down on meat products, e.g. sausages, pies, cold meats • Choose low sugar and low fat versions of products • Cut down on free (added) sugars • Cut down on high fat foods, e.g. butter, cheese, lard, ghee • Avoid frying food – grill, steam, or bake instead • Use vegetables oils rather than solid fats • Cut sugar content down in various recipes • Trim fat from meat • Avoid energy-dense accompaniments, e.g. cream, ice cream, custard, sauces Eat lots of fruit and vegetables • Choose very fresh fruit and vegetables • Choose locally produced and in season • Add vegetables to main meals to increase in the flavour, colour, texture o • Frozen fruit and vegetables are convenient and good • Remove tough and inedible parts • Garnish and decorate foods with fruit and vegetables Eat more sh • Fresh, frozen, dried, canned can be used (dried and canned may be salty) • Choose sustainably sourced fish sus • High-risk food • Food hygiene and safety needs to be good o when preparing fish • Remove bones o • Flavour with lemon, lime, fresh herbs, fresh ginger, garlic • Simple cooking method is best • Often served with a sauce or dressing Eat less salt • Read food labels for salt content • Eat fewer salty snacks, e.g. crisps • Eat fewer salty foods, e.g. cheese, canned or dried fish, processed meat products e.g. smoked bacon and sausages, salted nuts, yeast extract • Choose low salt versions of food products • Reduce or leave out salt from a recipe • Reduce use of stock cubes • Reduce consumption of ready meals and takeaway foods • Use alternative flavours to salt e.g. lime juice, ginger, spices, garlic, spring onion • Serve foods with alternatives to salt, e.g. fresh herbs, chillies, orange or lemon zest etc. Modify: change something in a recipe, e.g. an ingredient or cooking method, to make it more suitable for current guidelines for a healthy diet Nutrient pro le: the different nutrients that a speci c food contains Key terms you should try to use in your answers 32 40