FNH Revision

● A diet means the food that a person usually eats every day. (Factors: pregnancy, ageing,
● diseases, vegetarian)
● Food is any solid or liquid substance that when consumed provides the body with
nutrients enabling it to grow
● Malnutrition is the incorrect or unbalanced intake of nutrients.
● Balance diet is a diet that provides the right amount of nutrients for an individual.
● Nutrients are substances from food that the body use for energy, growth, repair, and
maintenance (function correctly and stay healthy) of nutrients.
● Nutrition is the study of nutrients and their relationship with food.
● Health is a state of complete physical, mental and social well-being.
● Multimix Principle utilizes foods from 2 or more food groups, maximum 4 food groups, to
create a nutritious meal.
Hors d'oeuvres vs Appetizers
Hors d'oeuvres are typically served before the meal even begins, while appetizers tend to
indicate the beginning of the meal.

5 Main Groups of Nutrients

Protein, Fats, Carbohydrates, Minerals, and Vitamins

2 Main Types
Macronutrients: These are needed by the body in relatively large amounts and provide us with
energy, including-protein, fats, carbohydrates & minerals.

Micronutrients :These are needed by the body in smaller amounts, including fatty acids, trace
minerals and vitamins
● Whole grains are a good source of magnesium.
● Potassium helps regulate fluid balance, muscle contractions and nerve signals.
 ● Essential amino acids are not made by the human body and must instead be acquired
from our diet. Non-essential amino acids, by contrast, are synthesized by the human
body.

Protein Carbohydrates Fats(lipids)

oxygen, carbon, oxygen, carbon, oxygen, carbon,

hydrogen, nitrogen hydrogen, hydrogen,

● helps build bones and ● used by all body ● used to make cell
cells in membranes of
teeth (collagen)
respiration to newly forming cells.
● Replacement, repair produce energy ● used by body cells
● in respiration under
(worn out or injured
some
cells) and circumstances.
● Regulates body
maintenance
temperature
● Protein is needed to
build enzymes,
hormones and
antibodies

Nutritional Assessment
The body's state based on the quality and quantity of nutrient intake.

Anthropometry — measurement of the human body (BMI). For example: height (stadiometer) &

weight

Biochemical assessment - laboratory tests to find out what is happening internally. For example:

urine tests
 Clinical assessment — physical examination that reveals signs of nutrient deficiencies

Dietary Analysis -evaluating what people eat using intake indicators

NOTE

Iron from food comes in two forms: heme and non-heme. Heme is found only in animal flesh like

meat, poultry, and seafood. Non-heme iron is found in plant foods like whole grains, nuts, seeds,

legumes, and leafy greens.

Vitamins and Minerals

Vitamin and Deficiency Functions Source

Minerals Disease

Vitamin A Night blindness Vision; maintenance of cornea,

maintenance of health of skin
(retinol)

Vitamin B Beri Beri involved in metabolic reactions

that release energy from
(Thiamin)
carbohydrates,
(riboflavin)
-Required for normal growth in
children
-Maintenance of nerves

Vitamin C Scurvy assists in the absorption of iron Citrus fruits (orange &
Needed for the manufacture of grapefruits)
(ascorbic acid)
collagen
Helps the body fight infections
and repair wounds

Vitamin D Rickets(children) raises blood calcium and Liver, oily fish

phosphorus by increasing
Osteomalacia
absorption
(adults)

Iron Anemia required for haemoglobin Leafy greens, meat,

production in red blood cells poultry, and seafood

Iodine Goitre The body needs iodine to make seafood

 thyroid hormones. These
hormones control the body's
metabolism and many other
important functions.

Calcium Osteoporosis Help build bones and keep teeth

healthy, required for the correct
functioning of muscles and nerves
& Make sure blood clots normally.

Protein Protein Energy

Imbalance/
Kwashiorkor

Lifestyle Diseases
Lifestyle diseases are condition thought to be produced or caused by aspects of a person's way
of living, such as diet and level of physical activity.
● Diabetes
● Heart Diseases
● Hypertension

Note:
Calcium inhibits or prevents the proper absorption of iron.
Caffeine also inhibits iron absorption

Forms of Malnutrition
● Obesity
● Marasmus
Marasmus is severe undernutrition — a deficiency in all the macronutrients that the body
requires to function, including carbohydrates, protein, and fats. Marasmus causes visible
wasting of fat and muscle under the skin, giving bodies an emaciated appearance.
● Diabetes
● Protein Energy Malnutrition (breast feeding)

Kwashiorkor
Primarily caused by severe protein deficiency in the diet, often associated with a lack of
essentials amino acids. Symptoms of kwashiorkor: edema (fluid retention), weight loss, and
overall nutritional imbalance.

Chemical Changes in Food

Chemical Change Definition

● Gelatinization Gelatinization is a process in which starches absorb water,

swell, and eventually thicken or form a gel-like consistency
when heated.

● Dextrinization The breakdown of starch into sugars called dextrin, The

reaction of dry heat on the surface of food which changes
starch to dextrin. Colour changes.

● Emulsification mulsification is the process of combining two immiscible

liquids, such as oil and water, into a stable mixture. Achieved
by using an emulsifying agent or emulsifier, which helps
disperse small droplets of one liquid throughout the other,
 preventing them from separating.
Lecithin found in egg yolk acts as an emulsifier.

● Coagulation Coagulation is defined as the change in the structure of

protein (from a liquid form to solid or a thicker liquid) brought
about by heat, mechanical action or acids. Enzymes may also
cause protein coagulation e.g. cheese making.

● Oxidation a chain reaction, that occurs in the presence of oxygen, is

responsible for the deterioration of food products, including
off-flavours and off-odours. Other known as enzymic browning
One of the agents responsible for the discoloration seen in cut
fruits and vegetables is enzymes, specifically polyphenol
oxidase (PPO)

Fructose - Fruits & Honey

Dextrose - Crust on starchy food
Sucrose - Glucose + Fructose (found in plants)

Pectin vs Gelatin
Pectin and gelatin are both substances used for thickening and gelling in cooking,
but they differ in their sources and properties.
Pectin:Found in fruits, especially in their peels and cores, pectin is a carbohydrate
that gels when combined with sugar and acid. It's often used in making jams, jellies,
and fruit preserves.

Gelatin: Derived from animal collagen, usually from bones and connective tissues,
gelatin is a protein that forms a gel when mixed with liquid and then cooled. It's
commonly used in desserts, such as jellies, mousses, and gummy candies.

Fruits and Vegetables

Fruit is the edible offspring of the plant, while vegetables are considered as parts of
the plants that can be eaten.

Fruits Vegetables

Citrus-oranges, lemons, grapefruit Leafy - cabbage, spinach, lettuce

Tropical-avocado, bananas guava, Roots and Tubers - carrot, turnips,
pineapple beetroot, potatoes

Hard/ Stone/ Drupes-apples, pears Pulse - peas, broad beans, kidney peas
plums, peaches

Berries- strawberries, raspberries, black Fruits - tomato, cucumber, bell peppers

berries, red and black currants

Dried: raisins & prunes Bulbs: onion & garlic

Stem: celery & asparagus

Effects of Heat on Fruits and Vegetables

Fruits Vegetables

Best eaten raw as cooking affects it

Cell walls are softened and it is more digestible

Some water is absorbed starch grains burst, releasing starch

Some loss of colour and flavour and texture

water-soluble vitamins and minerals are released into the cooking liquid

Parts of a Salad
The base
The body (main part)
The dressing
The garnish
Blanching: immersing fruits or vegetables in boiling water for a small amount of time.

Meat Cookery
Meat is the edible portion of mammals which contains muscle, fat connective tissue and water.
Poultry is domesticated bird used for meat and eggs
Fish is a fresh or saltwater animal with backbones, fins, gills and usually scales.

What is Collagen? The main structural protein in the connective tissues of animals(meat),
including humans.
What is Elastin? The main component of ligaments (in between bones), it is an insoluble and
tough protein. It does not tenderize when cooking.

● Fish typically has a leaner texture compared to certain meats because fish muscle fibers
contain less connective tissue and fat. The presence of less connective tissue means
there are fewer barriers to heat penetration during cooking, making fish cook faster. The
leaner texture of fish allows it to cook rapidly, making it well-suited for quicker cooking
methods like grilling, broiling, or pan-searing.
● Offals/ Variety Meats are the edible internal organs of an animal. This includes liver,
kidney, pancreas/sweetbread, heart, tongue, tripe etc.
● Marbling in meat is created by the fat between the bundles of muscle fibre.
● Curing: Treating meat with slat, sugar, spices, and chemicals to improve keeping
qualities and changes taste.

Food Spoilage and Contamination

Methods of preservation
● Heat (canning and bottling)
● Chemical Preservatives (pickling)
● Removal of Moisture (dehydration)
● Reduction of Temperature
5 KEYS TO SAFER FOOD
Keep food surfaces clean, wash all utensils, plates, platters, and cutlery when used.
Separate raw food from cooked food
Cook thoroughly, to appropriate temperature
Keep food at safe temperatures, both for serving and storage
Use safe water and raw materials
food preservation (canva.com)
Note:
Unsafe Temperature for food/Danger zone: 40° f to 135° f

Methods of Heat Transfer

● Conduction (direct)
● Radiation (waves)
● Convection (through air or liquid medium)

Methods of Cooking
● Sauté
● Grill
● Pan frying
● Deep frying
● Baking
● Flambé
● Poaching
● Broiling
 Conservative cooking methods aim to preserve the nutritional value, flavor, and texture of
foods by using gentle heat and minimal water. Steaming, poaching, and slow cooking
are examples of conservative cooking methods.

Quick breads Mixing Methods

Quick bread is any bread leavened with a chemical leavening agent rather than a biological
only like yeast.
Note: Batters do not require a lot of force. Only mix until ingredients are combined
Pour batters: thin consistency of the 1 part liquid to 1 ½ parts flour. (E.g pancakes & waffles)
Drop Batters: these batters are too thick to be poured, so must be lifted from the bowl with a
spoon (E.g: muffins, cookies & cakes)
Soft Doughs: these are stiff mixtures that must be rolled and shaped before baking. (E.g:
Doughnuts & biscuits)

● Muffin/Melting Method (all ingredients combined with melted fat)

● Biscuit/Rubbing Method (fat is cut into the dry ingredients)
● Cake/ Creaming Method (fat is creamed with sugar)

Raising/ Leavening Agents

Chemical Biological Mechanical

Baking Soda Egg Rubbing fat into flour

Baking Powder Yeast Mixing by hand with a whisk

Yeast: A leavening agent that produces enzymes which change complex sugars into simple
sugars: C02 and alcohol. (Bubbles are proof that yeast have been activated/alive.)
Vitamin C allows up to 50% faster rasing time, as it accelerates the action of yeast during the
fermentation process.
Salt retards yeast fermentation, thus increasing the time required for the dough to rise.
Kneading is the process of working a dough mixture to form a smooth and cohesive mass.

Stages of Yeast Dough

● Scaling (measurement of ingredients)
● Mixing (to create smooth, round and evenly distributed yeast)
● Fermentation (conversion of sugar to CO2 and alcohol)
● Punching (deflating the dough to expel CO2)
● Sealing (dividing the dough)
● Rounding (shaping into smooth round rolls)
● Benching (allowing dough to rest)

Pastry Making
● Margarine and vegetable shortening are used when making shortcrust pastry
● Margarine adds flavour and moisture, while shortening helps to create layering to
improve texture.

Lamination is the process of folding and rolling fat into dough over and over again to create
super-thin layers.
Baking Blind a method of cooking a pastry case before adding the filling, in order to prevent the
bottom from becoming soggy.

Cake Making
-Creaming -Whisking -All in one -Rubbing -Melting
Cake Making
Aeration is incorporating air in a mixture. This happens in different ways depending on the
method used.

Digestion vs Absorption vs Metabolism

Digestion is the process of breaking down food into components small enough to be absorbed
by the body.
Absorption is the process by which blood or lymph capillaries pick up the digested materials
and take them to the rest of the body.
Metabolism is the process by which nutrients are changed into energy within the cells.

MEAL PLANNING
Given Joetu's health conditions—hypertension, heart disease, and diabetes—it's essential to
plan a lunch menu that is heart-healthy, low in sodium, and has a balanced carbohydrate
content. Here is a suitable lunch menu for Joetu:
Main Course: Baked Salmon and Vegetable salad
Side: Watermelon Slices
Beverage: Coconut Water

Garnish
A garnish is a decorative element added to food or drink to enhance its visual appeal and
sometimes its flavor or texture.
A crouton is a piece of toasted or fried bread, normally cubed and seasoned. Usually used to
garnish soup.
The correct sequence for making a mango sauce is:

● Wash, peel and cut up fruits

● Cook in water and add butter until soft
● Purée
● Add sugar to taste and heat, stirring, for 1-2 minutes

Spices vs Herbs

Spices Herbs

Cinnamon Chives
Ginger Thyme
Cloves Basil
Nutmeg Bay leaf
Tumeric Parsley