Source: https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/2-3-2-informed-choices-for-a-balanced-diet-2

[Revision notes](https://senecalearning.com/en-gb/revision-notes.md) › [GCSE](https://senecalearning.com/en-gb/revision-notes/gcse.md) › [Food Preparation](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation.md) › [AQA](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa.md) › Informed Choices for a Balanced Diet 2

# Informed Choices for a Balanced Diet 2

Food Preparation & Nutrition: AQA GCSE, topic 2.3.2

## Planning Meals - Costs and Portion Sizes

The kinds of things you'll need to think about when planning meals include dietary needs, portion sizes, costs and the ages of those you're cooking for.

### Costs

![Costs](https://image-v2.cdn.app.senecalearning.com/2018-05/29f5593f-2c47-4e92-889d-6c434c6b8b7c/shutterstock_339341591.jpg)

- Unfortunately, ingredients that are more nutritional and healthier usually cost more than those that are less nutritional.
- You could use comparison websites or compare prices at different supermarkets to find the cheapest ingredients. 
- It's often less expensive to buy the ingredients for a recipe that serves many people than it is to buy individual ready-made dishes. You might have leftover ingredients though, as you'll probably end up buying more ingredients than the recipe requires.

### Total and individual ingredient costs

![Total and individual ingredient costs](https://image-v2.cdn.app.senecalearning.com/2018-05/55d1db19-7997-4e8a-a7b9-00459381490b/shutterstock_268996268.jpg)

- The total cost of a meal is the sum of the costs of the individual ingredients.
- To find out how much each ingredient costs, work out the exact cost by weight.
 - E.g. 100g chicken = £0.579.
 - If the recipe uses 800g of chicken, the cost = £0.579 × 8 = £4.63.

### Portion sizes

![Portion sizes](https://image-v2.cdn.app.senecalearning.com/2018-05/e640fa9a-b882-46a2-8ffc-fa6d819ae8d9/shutterstock_791066053.jpg)

- To make sure you don't underfeed or overfeed people, use guidelines and/or equipment to get portion sizes right.
- Some useful guidelines are:
 - 1 portion of cooked vegetables ≈ fist-sized (roughly).
 - 1 portion of cooked meat ≈ palm-sized (roughly).
- For serving things like desserts and pizzas, try using cutters and slicers.

## Planning Meals - Catering to Different Age Groups

Here are some meal suggestions for different age groups:

### Children

![Children](https://image-v2.cdn.app.senecalearning.com/2018-05/ff3e230e-c3c9-4022-99d8-fbfdc01f62e7/shutterstock_793755004.jpg)

- Fishcakes or homemade fish fingers - sources of protein.
- Peas and broccoli - contain lots of vitamin C.
- Mashed potatoes - starchy carbohydrate made using milk (calcium).

### Teenagers

![Teenagers](https://image-v2.cdn.app.senecalearning.com/2018-05/8fb825dd-1403-4e09-9057-673b82dde99b/shutterstock_424222168.jpg)

- Grilled salmon fillet - protein source.
- Quinoa - a source of carbohydrate, fibre and iron.
- Spinach - another source of iron, which is especially important for girls.
- Broccoli or red pepper - both sources of vitamin C.

### Elderly

![Elderly](https://image-v2.cdn.app.senecalearning.com/2018-05/f3b0b483-e37b-460d-8e24-e085a1274db0/shutterstock_600222599.jpg)

- Chickpea stew - pulses contain lots of fibre (good for the digestive system) and protein.
- Butternut squash or sweet potato - high in carotene (vitamin A).
- Slices of wholemeal bread - a source of fibre.
- Nuts or tofu - sources of calcium.

## Planning Meals - Dietary Requirements

Some people are intolerant to certain foods, while others suffer from allergies and diseases that affect their diet.

### Nut allergy

![Nut allergy](https://image-v2.cdn.app.senecalearning.com/2018-05/2824dffb-71eb-4fe3-9e56-963563f0b406/shutterstock_169595141.jpg)

- People who have nut allergies must avoid foods that contain nut traces as well as straight-forward nuts.
- Some people are so allergic that their reactions can be fatal.
- In some recipes, nuts are only used for flavour so can just be taken out.
- As nuts aren't essential for a balanced diet, you can easily substitute them for other things.

### Lactose intolerance

![Lactose intolerance](https://image-v2.cdn.app.senecalearning.com/2018-05/707c1acd-0271-4342-9f6e-26025e8cbd90/shutterstock_373904545.jpg)

- Lactose is a type of sugar found in milk. Therefore, someone with lactose intolerance must cut out foods containing milk-based ingredients.
- Neither oat nor coconut milk contains lactose. 
- Supermarkets sell lactose-free ice-cream and spread as well as other dairy product alternatives.

### Coeliac disease

![Coeliac disease](https://image-v2.cdn.app.senecalearning.com/2018-05/c53f0a60-344f-4b13-b45d-bbb48ea47701/shutterstock_576294886.jpg)

- Coeliac disease is caused by the immune system's reaction to gluten. Therefore, a Coeliac should avoid consuming foods that contain gluten. This means staying clear of pasta, wheat, cereals etc.
- Although lots of foods don't contain gluten - such as meat, dairy products and vegetables - it's still worth checking the labels for these foods.
- Gluten-free alternatives to wheat flour include almond, buckwheat and oat flour.

### Vegetarians

![Vegetarians](https://image-v2.cdn.app.senecalearning.com/2018-05/ef028e67-d568-4c17-9c4e-a49686a0d6c3/shutterstock_672702967.jpg)

- Vegetarians avoid eating meat. Some vegetarians also chose to not consume animal products like honey and eggs. 
- The different types of vegetarians include:
 - Pescatarians - won't consume meat; will eat fish and animal products.
 - Lacto vegetarians - won't consume meat, eggs or fish; will eat dairy products (including milk).
 - Lacto-ovo vegetarians - won't consume fish or meat; will eat eggs, milk and animal products.
 - Vegans - won't consume fish, meat or animal products.

### Vegetarians (continued)

![Vegetarians (continued)](https://image-v2.cdn.app.senecalearning.com/2018-05/39ec1d23-2a75-4470-a6b1-8a6458259183/shutterstock_673826902.jpg)

- A lot of people who aren't vegetarians get protein from meat. Vegetarians must get protein from other sources.
- The meat-substitute Quorn contains mycoprotein. Most Quorn products are not suitable for vegans as they contain egg-white.
- Animal-based ingredients include lard (fat from pigs' stomachs) and pepsin (found in pigs' stomachs).

## Test yourself on Informed Choices for a Balanced Diet 2

- Which of the following bits of equipment would NOT be suitable for serving pizza?
- Which of the following is usually more expensive?
- Which of the following meals caters best to children?
- What is a grilled salmon fillet a good source of?
- What type of vegetarian won't consume fish, meat or animal products?

[Practise this topic for free](https://app.senecalearning.com/classroom/course/d59d0e60-4fa8-11e8-bbba-738ab127bed6/section/44f668f0-581f-11e8-8e5f-3f036c5afbea/session)

- Previous topic: [2.3.1 Informed Choices for a Balanced Diet](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/2-3-1-informed-choices-for-a-balanced-diet.md)
- Next topic: [2.3.3 Energy Needs](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/2-3-3-energy-needs.md)

## Food Preparation & Nutrition: AQA GCSE contents

### 1 Food Preparation Skills
- 1.1 Food Preparation Skills
  - [1.1.1 General Practical Skills](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/1-1-1-general-practical-skills.md)
  - [1.1.2 Knife Skills](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/1-1-2-knife-skills.md)
  - [1.1.3 Preparing Fruit, Vegetables & Using Equipment](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/1-1-3-preparing-fruit-vegetables-and-using-equipment.md)
  - [1.1.4 Cooking Methods: Prepare, Shape & Combine](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/1-1-4-cooking-methods-prepare-shape-and-combine.md)
  - [1.1.5 Sauce Making, Tenderising & Marinating](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/1-1-5-sauce-making-tenderising-and-marinating.md)
  - [1.1.6 Dough & Pastry](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/1-1-6-dough-and-pastry.md)
  - [1.1.7 Shaping & Finishing Dough](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/1-1-7-shaping-and-finishing-dough.md)
  - [1.1.8 Raising Agents & Mixtures](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/1-1-8-raising-agents-and-mixtures.md)
  - [1.1.9 End of Topic Test - Food Preparation Skills 1](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/1-1-9-end-of-topic-test-food-preparation-skills-1.md)

### 2 Food, Nutrition & Health
- 2.1 Macronutrients
  - [2.1.1 Proteins](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/2-1-1-proteins.md)
  - [2.1.2 Proteins 2](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/2-1-2-proteins-2.md)
  - [2.1.3 Fats](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/2-1-3-fats.md)
  - [2.1.4 Carbohydrates](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/2-1-4-carbohydrates.md)
  - [2.1.5 Carbohydrates 2](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/2-1-5-carbohydrates-2.md)
- 2.2 Micronutrients
  - [2.2.1 Fat-Soluble Vitamins](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/2-2-1-fat-soluble-vitamins.md)
  - [2.2.2 Water-Soluble Vitamins](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/2-2-2-water-soluble-vitamins.md)
  - [2.2.3 Minerals & Water](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/2-2-3-minerals-and-water.md)
  - [2.2.4 Minerals & Water 2](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/2-2-4-minerals-and-water-2.md)
  - [2.2.5 End of Topic Test - Macro & Micronutrients](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/2-2-5-end-of-topic-test-macro-and-micronutrients.md)
- 2.3 Nutritional Needs & Health
  - [2.3.1 Informed Choices for a Balanced Diet](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/2-3-1-informed-choices-for-a-balanced-diet.md)
  - [2.3.2 Informed Choices for a Balanced Diet 2](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/2-3-2-informed-choices-for-a-balanced-diet-2.md)
  - [2.3.3 Energy Needs](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/2-3-3-energy-needs.md)
  - [2.3.4 Nutritional Analysis](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/2-3-4-nutritional-analysis.md)
  - [2.3.5 Diet Modifications](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/2-3-5-diet-modifications.md)
  - [2.3.6 Diet-Related Problems](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/2-3-6-diet-related-problems.md)
  - [2.3.7 Diet-Related Problems 2](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/2-3-7-diet-related-problems-2.md)
  - [2.3.8 End of Topic Test - Nutritional Needs & Health](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/2-3-8-end-of-topic-test-nutritional-needs-and-health.md)

### 3 Food Science
- 3.1 Cooking of Food & Heat Transfer
  - [3.1.1 Reasons for Cooking & Heat Transfer](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/3-1-1-reasons-for-cooking-and-heat-transfer.md)
  - [3.1.2 Water-Based Cooking Methods](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/3-1-2-water-based-cooking-methods.md)
  - [3.1.3 Fat-Based Cooking Methods](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/3-1-3-fat-based-cooking-methods.md)
  - [3.1.4 Dry Cooking Methods](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/3-1-4-dry-cooking-methods.md)
  - [3.1.5 Dry Cooking Methods 2](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/3-1-5-dry-cooking-methods-2.md)
- 3.2 Functional & Chemical Properties of Food
  - [3.2.1 Proteins & Carbohydrates](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/3-2-1-proteins-and-carbohydrates.md)
  - [3.2.2 Fats & Oils](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/3-2-2-fats-and-oils.md)
  - [3.2.3 Raising Agents](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/3-2-3-raising-agents.md)
  - [3.2.4 End of Topic Test - Food Science](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/3-2-4-end-of-topic-test-food-science.md)

### 4 Food Safety
- 4.1 Food Spoilage & Contamination
  - [4.1.1 Microorganisms & Signs of Food Spoilage](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/4-1-1-microorganisms-and-signs-of-food-spoilage.md)
  - [4.1.2 Enzymes & Signs of Food Spoilage](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/4-1-2-enzymes-and-signs-of-food-spoilage.md)
  - [4.1.3 Food Poisoning](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/4-1-3-food-poisoning.md)
  - [4.1.4 Bacterial Contamination](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/4-1-4-bacterial-contamination.md)
  - [4.1.5 Microorganisms in Food Production](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/4-1-5-microorganisms-in-food-production.md)
- 4.2 Principles of Food Safety
  - [4.2.1 Temperature Control](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/4-2-1-temperature-control.md)
  - [4.2.2 Ambient Foods & Food Labels](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/4-2-2-ambient-foods-and-food-labels.md)
  - [4.2.3 Preparing, Cooking & Serving Food](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/4-2-3-preparing-cooking-and-serving-food.md)
  - [4.2.4 End of Topic Test - Food Safety](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/4-2-4-end-of-topic-test-food-safety.md)

### 5 Food Choice
- 5.1 Factors Affecting Food Choice
  - [5.1.1 Factors Which Influence Food Choice](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/5-1-1-factors-which-influence-food-choice.md)
  - [5.1.2 Food Choices](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/5-1-2-food-choices.md)
  - [5.1.3 Religious Food Choices](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/5-1-3-religious-food-choices.md)
  - [5.1.4 Food Labels](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/5-1-4-food-labels.md)
  - [5.1.5 Mandatory Food Labels](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/5-1-5-mandatory-food-labels.md)
  - [5.1.6 Optional Food Labels](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/5-1-6-optional-food-labels.md)
  - [5.1.7 Marketing Influences](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/5-1-7-marketing-influences.md)
  - [5.1.8 End of Topic Test - Food Choice](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/5-1-8-end-of-topic-test-food-choice.md)
- 5.2 British & International Cuisines
  - [5.2.1 British Cuisine](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/5-2-1-british-cuisine.md)
  - [5.2.2 Japanese Cuisine](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/5-2-2-japanese-cuisine.md)
  - [5.2.3 Japanese Ingredients & Dishes](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/5-2-3-japanese-ingredients-and-dishes.md)
  - [5.2.4 Spanish Cuisine](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/5-2-4-spanish-cuisine.md)
  - [5.2.5 Spanish Ingredients & Dishes](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/5-2-5-spanish-ingredients-and-dishes.md)
- 5.3 Sensory Evaluation
  - [5.3.1 Taste Receptors & Olfactory Systems](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/5-3-1-taste-receptors-and-olfactory-systems.md)
  - [5.3.2 Sensory Testing Methods](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/5-3-2-sensory-testing-methods.md)
  - [5.3.3 Sensory Testing Methods 2](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/5-3-3-sensory-testing-methods-2.md)
  - [5.3.4 End of Topic Test - Cuisines & Senses](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/5-3-4-end-of-topic-test-cuisines-and-senses.md)

### 6 Food Provenance
- 6.1 Environmental Impact & Sustainability of Food
  - [6.1.1 Food Sources - Intensive & Organic Farming](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/6-1-1-food-sources-intensive-and-organic-farming.md)
  - [6.1.2 Food Sources - Genetically Modified Crops](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/6-1-2-food-sources-genetically-modified-crops.md)
  - [6.1.3 Food Sources - Reared Food](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/6-1-3-food-sources-reared-food.md)
  - [6.1.4 Food Sources - Caught Food](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/6-1-4-food-sources-caught-food.md)
  - [6.1.5 Food & The Environment](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/6-1-5-food-and-the-environment.md)
  - [6.1.6 Food & The Environment 2](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/6-1-6-food-and-the-environment-2.md)
  - [6.1.7 Sustainability of Food](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/6-1-7-sustainability-of-food.md)
  - [6.1.8 Sustainability of Food 2](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/6-1-8-sustainability-of-food-2.md)
  - [6.1.9 End of Topic Test - Environmental Impacts](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/6-1-9-end-of-topic-test-environmental-impacts.md)
- 6.2 Food Processing & Production
  - [6.2.1 Primary Food Processing](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/6-2-1-primary-food-processing.md)
  - [6.2.2 Primary Food Processing 2](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/6-2-2-primary-food-processing-2.md)
  - [6.2.3 Secondary Food Processing](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/6-2-3-secondary-food-processing.md)
  - [6.2.4 Fortification](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/6-2-4-fortification.md)
  - [6.2.5 Additives](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/6-2-5-additives.md)
  - [6.2.6 End of Topic Test - Food Processing & Production](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/6-2-6-end-of-topic-test-food-processing-and-production.md)