CCEA
GCSE
HOME ECONOMICS
FOOD AND
NUTRITION
SAMPLE
MATERIAL
We are working
closely with CCEA for
endorsement of this
Student Book for the
new GCSE in Home
Economics
894848_CCEA_GCSE_Home_Economics_CV_SAMPLE.indd 1
Nicola Anderson
Claire Thomson
05/04/2017 08:59
Fully updated to cover the 2017 CCEA Home Economics:
Food and Nutrition GCSE specification, this new edition of
the market-leading textbook will guide your students through
the content, prepare them for assessment and help you
deliver an engaging, cost-effective Home Economics:
Food and Nutrition course.
We are working towards endorsement with CCEA of the following print
resource, which supports the teaching and learning of the new GCSE Home
Economics: Food and Nutrition resources
CCEA GCSE Home Economics:,
Food and Nutrition Student Book
£21.99
June 2017
9781471894848
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894848_CCEA_GCSE_Home_Economics_CV_SAMPLE.indd 2
05/04/2017 08:59
CCEA
GCSE
HOME ECONOMICS
FOOD AND
NUTRITION
Nicola Anderson
Claire Thomson
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ISBN: 9781471894848
© Nicola Anderson and Claire Thomson 2017
First published in 2016 by
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CONTENTS
Introduction to CCEA GCSE Home Economics: Food and Nutrition
xx
How to use this book
xx
Chapter 1
Food provenance
xx
Chapter 2
Food processing and production
xx
Chapter 3
Food and nutrition for good health
xx
Chapter 4
Energy and nutrients
xx
Chapter 5
Macronutrients
xx
Chapter 6
Micronutrients
xx
Chapter 7
Fibre
xx
Chapter 8
Water
xx
Chapter 9
Nutritional and dietary needs
xx
Chapter 10 Priority health issues
xx
Chapter 11 Being an effective consumer
when shopping for food
xx
Chapter 12 Factors affecting food choice
xx
Chapter 13 Food safety
xx
Chapter 14 Resource management
xx
Chapter 15 Food preparation, cooking
and presentation skills
xx
Chapter 16 Controlled assessment:
Practical Food and Nutrition
xx
Chapter 17 Preparing for the written paper:
Food and Nutrition
xx
Glossary
xx
Answers to Review questions
xx
Index
xx
5
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CHAPTER 5 MACRONUTRIENTS
What will I learn?
You should be able to:
u explain the functions and identify the main sources of the following macronutrients:
– protein (to include biological value and complementation)
– fat: saturated and unsaturated (to include monounsaturated and polyunsaturated)
– carbohydrates: sugars (simple) and starches (complex).
Macronutrients are nutrients required in large amounts in the diet.
Protein, fat and carbohydrates are all macronutrients.
Protein
Protein is a macronutrient, needed in the body for a range of functions.
Protein are the basis of body structures such as muscles, skin and hair.
Functions of protein
u They are needed to facilitate growth, particularly during pregnancy,
childhood and adolescence.
u They help to repair damaged body tissues or recover after illness.
u They help to maintain body tissue, for example muscle, hair and skin.
u They produce enzymes for digestion.
u They produce hormones which regulate body functions.
u They provide a secondary source of energy (1 g provides 4 kcal).
Sources
Proteins are available from animal sources and plant sources. Novel
proteins are alternative protein foods.
ˆ Table 5.1 Sources of protein
Animal protein
Plant protein
Novel protein
Meat
Fish
Eggs
Dairy products
Pulses
Beans
Grains
Nuts
Tofu
Soya
Quorn
Tempeh
1
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CHAPTER 5 MACRONUTRIENTS
Protein quality
Proteins are composed of units called amino acids, which are
classified as:
u dispensable amino acids, which can be produced in the body
u indispensable amino acids, which cannot be made in the body
and so must be provided by the diet. For this reason indispensable
amino acids are often called essential amino acids.
Humans need approximately 20 amino acids, and eight of these are
indispensable.
The quality of the protein eaten is important and depends on the amino
acids that are present. If a food contains all the indispensable amino
acids in the approximate proportions required by humans, it is said to
have a high biological value (HBV). A food that lacks one or more of the
indispensable amino acids is said to have a low biological value (LBV).
‡ Figure 5.1 All these foods are sources of protein. Proteins from animal sources
have a higher biological value than proteins from plant sources. The exceptions to
this rule are gelatine, an animal protein with low biological value (LBV), and soya, a
plant protein with high biological value (HBV).
Complimentary action of proteins
LBV proteins lack one or more of the indispensable
amino acids. This is called the limiting amino
acid and it varies in different proteins. When two
LBV protein foods, such as a pulse and a cereal,
are eaten at a meal (for example, beans on toast,
or lentil soup with bread), the amino acid in one
food will compensate for the limiting amino acid
of the other, resulting in a meal of high biological
‡ Figure 5.2 Separately, baked beans and toast each value. This is known as complementation (the
have a low biological value. However, combining
complementary action of proteins).
them results in a meal of high biological value.
2
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Protein
Complementation is particularly relevant for people who exclude
animal products from their diet, for example, vegetarians and vegans.
As long as a variety of LBV proteins is eaten in combination, the
quality of their protein intake can be as good as that of someone who
eats HBV foods.
Activity 1
Use food tables to find out the following.
1 Record the protein content of five animal foods as grams (g) of protein per
100 g of food.
2 Record the protein content of five plant foods as grams (g) of protein per 100 g
of food.
3 Record the protein content of five novel foods as grams (g) of protein per 100 g
of food.
‡ Figure 5.3 LBV proteins
Activity 2
1 Plan a main meal that would meet the protein needs of one of the following: a
pregnant woman, a school-aged child, or an adolescent.
2 Complete a nutritional analysis by calculating the protein content of the meal.
3 Consult Dietary Reference Values (DRVs) to determine what percentage of
your chosen individual’s protein requirements would be met by consuming
one portion of this meal.
Stretch and challenge 1
Design a taste test to evaluate the sensory qualities of a range of novel proteins.
Consider the criteria to assess the novel protein foods.
Key words
Macronutrients – nutrients required in large amounts in the diet (fat,
carbohydrate and protein).
Protein – a macronutrient needed in the body for a range of functions including
growth and repair.
Biological value – the quality of the protein eaten, depending on the amino acids
present.
Amino acids – units that join together to make proteins.
Dispensable amino acids – amino acids which can be produced in the body.
Indispensable amino acids – amino acids which cannot be made in the body and
must be provided by the diet.
High biological value (HBV) – a food that contains all the indispensable amino
acids.
Low biological value (LBV) – a food that lacks one or more of the indispensable
amino acids.
Complementation – the combining of LBV proteins eaten in one meal that
provide all the essential amino acids.
3
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CHAPTER 5 MACRONUTRIENTS
Fat
Fat is a macronutrient, needed in the body for a range of functions.
Functions of fat
u Fat provides a concentrated source of energy (1 g provides 9 kcal).
u It insulates the body to stop it losing heat.
u It protects organs and bones against damage.
u It forms the structure of body cells.
u It is a source of fat-soluble vitamins A and D.
u It is a source of the essential fatty acids omega 3 and omega 6.
‡ Figure 5.4 Sources of
saturated fat in the diet
The body needs some fat to meet its energy requirements. Not more
than 35 per cent of dietary energy should come from total fat, with
no more than 11 per cent of this dietary energy coming from
saturated fat.
Saturated and unsaturated fats
Fats are made up of carbon, hydrogen and oxygen atoms. They
are composed of fatty acids and glycerol. How these molecules are
combined determine the type of fat: saturated fat or unsaturated fat.
‡ Figure 5.5 Unsaturated
fatty acids could take
more hydrogen atoms
by breaking the double
bonds and adding
hydrogen.
Clear, accessible
explanations of all
subject content
Saturated fats, such as butter and lard, are typically solid at room
temperature and are mainly found in foods from animal sources. A diet
high in saturated fat has been associated with raised blood cholesterol
levels, which is a risk factor for cardiovascular disease (CVD).
Unsaturated fats, such as olive oil or sunflower oil, are typically liquid
at room temperature and are mainly from plant sources. Many studies
have shown that unsaturated fats are better for health. There are two
types of unsaturated fat:
u Monounsaturated fats have one unsaturated double bond in the
molecule.
u Polyunsaturated fats have two or more double bonds in the
molecule.
Sources of fat
ˆ Table 5.2 Sources of fat
Unsaturated fat
‡ Figure 5.6 Sources of
monounsaturated fat
Saturated fat
Monounsaturated fat
Polyunsaturated fat
Meat
Eggs
Dairy products
Butter
Vegetable oils, e.g. olive oil
and rapeseed oil
Nuts
Olives
Avocado
Oily fish
Meat
Margarine
Vegetable oils, e.g. sunflower
Seeds
4
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Fat
Essential fatty acids (EFAs)
Fats are composed of fatty acids. The body can make all of the
fatty acids it needs except for two, known as omega 3 and omega 6.
These are called essential fatty acids (EFAs) and must be provided
in the diet.
u Omega 3 fatty acids can help prevent blood clotting which helps
protect the heart and can reduce the risk of cardiovascular
disease (CVD). Oily fish are a good source of omega 3 essential
fatty acids.
‡ Figure 5.7 Oily fish,
such as mackerel, are a
source of omega 3 fatty
acids.
u In moderation, omega 6 can have a positive impact on blood
cholesterol which can reduce the risk of cardiovascular disease (CVD).
Vegetable oils are a good source of omega 6 essential fatty acids.
Activity 3
The fat content of food is greatly increased if certain cooking methods or other
ingredients are added to them. For example, potatoes boiled in water have much
less fat per 100 g than 100 g of chips or potato crisps.
Create an infographic, postcard or flyer that supermarkets could use to promote
low-fat cooking tips.
‡ Figure 5.8
5
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CHAPTER 5 MACRONUTRIENTS
Activity 4
1 Plan and make a reduced-fat version of a popular fast-food meal or a readymade meal.
2 Carry out a nutritional analysis of your recipe. Comment on the fat content of
your reduced-fat recipe compared with the fast-food or ready-made version.
3 Carry out a taste test to evaluate the sensory qualities of your reduced-fat recipe.
Activity 5
Compare the total fat and saturated fat in 100 g of a range of foods – for example,
a standard version of a product such as mayonnaise, crisps, biscuits or cheese
with a reduced-fat version. Would you buy this product? Explain your decision.
Helps students apply
their understanding of
food and nutrition with
engaging activities
‡ Figure 5.9
Differentiates with
stretch and challenge
activities to ensure
progression and to
challenge more able
learners
Ensures your students
understand even the
most challenging topics
with clear, accessible
explanations of all
subject content and
simple definitions of key
words
Stretch and challenge 2
Media review: Research and record key facts about essential fatty acids and how
they benefit health. Present your findings.
Key words
Fat – a macronutrient needed in the body for a range of functions including
warmth and energy.
Saturated fat – fat mainly from animal sources, typically solid at room
temperature; examples include butter and lard.
Unsaturated fat – fats mainly from plant sources, typically liquid at room
temperature; examples include olive oil and sunflower oil.
Monounsaturated fat – a type of unsaturated fat, with one unsaturated double
bond in the molecule.
Polyunsaturated fat – a type of unsaturated fat with two or more one double
bonds in the molecule.
Essential fatty acids – fatty acids such as omega 3 and omega 6 that must be
supplied in the diet as the body cannot produce them.
6
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Carbohydrate
Carbohydrate
Carbohydrate is a macronutrient, needed in the body for a range of
functions.
Functions of carbohydrate
u It provides the body with energy (1 g provides 3.75 kcal).
u It has an protein-sparing effect, so that protein is used for growth
and repair rather than energy.
u It provides fibre to aid digestion and prevent bowel disorders.
Sources of carbohydrate
ˆ Table 5.3 Sources of carbohydrate
Sugars
Starches
Table sugar
Confectionary
Cakes and biscuits
Honey
Fruit juice
Grains
Cereals
Pasta
Rice
Some fruit and vegetables,
e.g. banana and potatoes
The difference between the two types of carbohydrates is important.
Sugars are absorbed quickly by the body, and raise blood sugar levels
rapidly. Sugars are a simple form of carbohydrate. Starches take
longer to digest and absorb; they are complex carbohydrates. They
have a positive impact on keeping blood sugar levels constant. Starchy
carbohydrates are also a valuable source of fibre.
The body needs a supply of carbohydrate to meet its energy
requirements. About 50 per cent of dietary energy should come from
carbohydrates, with no more than 5 per cent of this dietary energy
coming from free sugars.
The Scientific Advisory Committee on Nutrition (SACN)
recommendations on sugars
‘Free Sugars’ is the term used to describe the type of sugars that should be consumed
in smaller amounts. This includes all sugars added to food by the manufacturer, cook
or consumer plus sugars present in honey, syrups and unsweetened fruit juices but
not sugar present in dried or cooked fruit.
Under this definition lactose naturally present in milk products and sugars contained
within the cellular structure of foods would be excluded. SACN states that these
recommendations are designed to minimise risks associated with high free sugars
intake and to result in improved management of energy intake, obesity risk reduction
and to improve dental health.
Reference: British Nutrition Foundation Sugars Factsheet PDF
‡ Figure 5.10 The Scientific Advisory Committee on Nutrition (SACN)
recommendations on sugars
7
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CHAPTER 5 MACRONUTRIENTS
Activity 6
Dietary patterns in the UK will need to change if the dietary recommendations
for carbohydrate are to be met. While most of the population are consuming too
many free sugars, intake among adolescents is particularly high.
1 Why is free sugar consumption so high in this age group?
2 Explain how this could impact on the health of adolescents.
3 Suggest ways adolescents could reduce their intake of free sugars.
Activity 7
Key words
Carbohydrate – a
macronutrient needed
in the body for a range
of functions including
energy.
Sugar – a simple
carbohydrate that is
absorbed quickly by
the body and raises
blood sugar levels
rapidly.
Starch – a more
complex carbohydrate
that takes longer to
digest and absorb,
keeping blood sugar
levels constant.
1 Make a collection of food labels and highlight those containing sugars and
starches.
2 Make a list of the types of sugar used to sweeten the foods.
3 Suggest ways that the food could be made with less sugar.
4 Suggest ways that the food could contain more starchy carbohydrate.
Remember
✓
It is important to make healthy choices when shopping for food. Being able to read
food labels is one way to achieve this. Free sugars may appear in the ingredients lists as
‘sugar’ but other words and terms to look for are shown in Figure 5.11.
Cane sugar, honey, brown sugar, dextrose, fructose, sucrose, glucose, maltose, high fructose
corn syrup, fruit juice concentrate, corn syrup, molasses, isoglucose, crystalline sucrose,
nectars and molasses
‡ Figure 5.11 How sugar can appear on a label
Ingredients are listed in descending order of weight, so if a type of sugar appears near
the beginning of the ingredients list, the product is likely to have more free sugars than
one in which sugars are listed at the end.
(You can find more information on food labelling in Chapter 12 Factors affecting food
choice.)
Stretch and challenge 3
1 Look at the ingredients list for a granola and yogurt cereal bar with a total
sugar content of 43.9 g per 100 g and record all the types of free sugars in this
product. Remember: not all sugars are free sugars.
INGREDIENTS: Sugar, palm oil, oats, crisped rice (rice, sugar, salt, barley malt
extract), emulsifier E47, raisins, glucose syrup, lactose, pumpkin seeds, dried whole
milk, honey, concentrated apple juice.
‡ Figure 5.12 Granola and yoghurt cereal bar label
2 Is this cereal bar a healthy choice? Give reasons to support your decision.
8
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Carbohydrate
Command word
focus
Review questions
Protein
1 Which of the following foods is a source of low biological value protein (LBV)?
A Chicken
B Milk
C Baked beans
D Eggs
2 Which of the following foods is a source of high biological value protein (HBV)?
A Chicken
B Baked beans
C Bread
D Rice
3 Explain two functions of protein.
4 Describe the difference between dispensable and indispensable amino acids.
5 Explain protein quality and outline why is it so important.
6 Explain the complementary action of proteins.
(1 mark)
(1 mark)
Explain – Set out
purposes or reasons
Identify – Name
Practice questions at
the end of each chapter
to test knowledge and
understanding.
(4 marks)
(4 marks)
(4 marks)
(6 marks)
Fat
7
8
9
10
11
12
What percentage of dietary energy should come from fat?
Identify two differences between saturated and unsaturated fat.
Identify two food sources of essential fatty acids (EFAs).
List two food sources of saturated fat and two food sources of unsaturated fat.
Explain why is it important to include foods rich in omega 3 and omega 6 in the diet.
Explain the long-term consequences to health of eating excess fat.
(1 mark)
(2 marks)
(2 marks)
(4 marks)
(4 marks)
(6 marks)
Carbohydrate
13
14
15
16
17
18
List two sources of starchy carbohydrate.
List two sources of sugar.
Explain the ‘protein-sparing effect’ of carbohydrate.
Explain why is it important to reduce consumption of free sugars.
Explain two functions of carbohydrate.
Identify the percentage of dietary energy that should be provided by carbohydrate
and explain why meeting this target is so important.
(2 marks)
(2 marks)
(3 marks)
(4 marks)
(4 marks)
(5 marks)
Key points
u
u
u
u
u
u
u
u
Macronutrients are needed by the body in large amounts.
Protein, fat and carbohydrate are macronutrients.
Protein is needed for growth, repair and maintenance of body tissues.
Protein is found in a range of animal, plant and novel foods, such as meat, grains
and tofu.
Fat is used for energy and is a valuable source of fat-soluble vitamins and essential
fatty acids.
Fat is found in a range of animal and plant foods, such as meat and vegetable oils.
Carbohydrate provides energy and fibre which aids digestion and prevents
constipation.
Carbohydrate is found in a range of starchy and sugary foods, such as bread, pasta,
table sugar and confectionary.
Key points at the end of
each chapter summarise
the topics covered and
support revision
9
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CCEA
GCSE HOME ECONOMICS
FOOD AND NUTRITION
First
teaching from
September
2017
This sample chapter is taken from CCEA GCSE Home Economics: Food and
Nutrition Student Book. We are working towards endorsement with CCEA for
this Student’s Book.
Fully updated to cover the 2017 CCEA Home Economics: Food and
Nutrition GCSE specification, this new edition of the market-leading
textbook will guide your students through the content, prepare them for
assessment and help you deliver an engaging, cost-effective Home
Economics: Food and Nutrition course.
u Ensures your students understand even the most challenging topics
such as nutrition and consumer law with clear, accessible explanations
of all subject content and simple definitions of key words
u Helps students apply their understanding of food and nutrition with
engaging and cost-effective practical food preparation and cooking
activities
u Differentiates with stretch and challenge activities to ensure
progression and to challenge more able learners
u Prepares students for Controlled Assessment with guidance on the
Practical Food and Nutrition task
u Supports exam preparation with advice on preparing for the written
paper and practice exam-style questions throughout
AUTHORS
Nicola Anderson and Claire Thomson are experienced Home Economics
teachers, examiners and authors.
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