Protein and Vegan meals

This is the Reference Intake used for energy and nutrients for adults.

You can use the Nutrition Program to test the protein content of your vegan meals and see how to improve the meal.

The Nutrition Program has Reference Intake (RI) values used on food labels to show how a product or meal meets the RI value of 50g of protein a day.

In My Meals the Nutrition Program works out that a meal can supply 30% of Reference Intake needs.

Vegan products can be made to copy or replace traditional food – for example, cheese.

This is the nutritional value of Grated Cheddar Style coconut based cheese alternative – a vegan alternative.

This is the nutrition information for Cheddar Cheese made from milk

What is the difference in protein between the 2 products?

To do

Put this Cheese on toast recipe into the Nutrition Program

1 slice of wholemeal toast, 50g grated Cheddar cheese.

Look at the Nutrition result –

Look at protein content in cheese on toast

Analyse a Vegan type cheese on toast

Look at protein content in Vegan cheese on toast

To do

Compare the nutrition of Cheddar cheese on toast with vegan cheese on toast. Write a sentence about your findings.

Changing sodium to salt

We are told to cut down on salt but sodium is listed on food labels so how do we convert?

Sodium to salt

To convert sodium to salt, multiply the sodium figure in milligrams (mg) by 2.5 and then divide by 1,000. So: millgrams of sodium X 2.5 = milligrams of salt ÷ 1,000

Eating too much salt increases your risk of developing high blood pressure which is a major risk factor for heart disease.

Too much salt is harmful to health

Thanks to the brilliant Dave Smith for this artwork

Too much salt is harmful to health

 News Flash – Food labelling is changing

By December 2014 all food labels will only list salt -sodium will not be listed. This will make it much easier for you to see how much salt each product contains.

 Choose lower salt options using the following guidelines on food labels:

A food high in salt has more than 1.5g salt per 100g (or 0.6g sodium).

Functions of nutrients

These are the Hover overs used on the Nutrition Program to help you find the function of nutrients. The Program shows you what nutrients are in your recipes.

You need these details for

WJEC Vocational Award Level 1/2 Hospitality and Catering Unit 2 AC1.1 Describe functions of nutrients in the human body 

Energy – Measured in KJ and Kcal. Needed to keep us alive and active.
Protein – Needed for growth and repair, a source of energy.
Carbohydrates – A source of energy.
Total sugars are all types of sugar in food. A source of energy.
Fat – Good source of energy and supplies essential fatty acids that the body can’t make.
Saturated fat – Too much saturated fat can increase the cholesterol in the blood.
Trans fatty acids – These raise the type of cholesterol in the blood that increases the risk of heart disease.
Starch – Polysaccharide made up of glucose units. Used for energy.
Salt – Essential for cells and control of body fluids. Limit intake to 6g a day.
Sodium – Salt is made from sodium chloride.
Total sugars – All types of sugar in the food.
Fibre – Needed to keep the gut healthy and prevent constipation. Non Starch polysaccharide – needed for healthy digestive system.
NSP Fibre Non Starch polysaccharide – needed for healthy digestive system.
AOAC Fibre – Fibre measurement AOAC includes lignin and resistant starch – higher figure than NSP.
Fat soluble vitamins A and D, E
Vitamin A – Needed for growth, development and eyesight. Retinol and Carotene
Vitamin D – Regulates the amount of calcium and phosphate in the body.
Vitamin E – Helps protect cell membranes by acting as an antioxidant.
Water soluble vitamins -B1 (thiamine), B2 (riboflavin),B3 (niacin),B6 (pyridoxine)
Vitamin C – Needed for healthy skin and tissue, and to aid the absorption of iron. Ascorbic acid
Thiamin – Needed for the release of energy from carbohydrates.(B1)
Riboflavin – Helps release energy from carbohydrates.
Niacin – Needed for the release of energy from carbohydrates.
Vitamin B6 Pyridoxine – essential for good health and red blood metabolism.
Folate – Prevents neural tube defects in developing embryos. (B9)
Vitamin B12 – for blood cells and nerve function. (cobalamin),
Vitamin K – Helps protect cell membranes by acting as an antioxidant.
Minerals – calcium, iron, sodium, phosphorus, iodine,
Calcium – Helps build strong bones and teeth.
Iron – Helps make red blood cells, which carry oxygen around the body.
Phosphorus – Helps build strong bones and teeth.
Iodine – Helps make the thyroid hormones and keep metabolic rate healthy
Water – All body functions need water.

Function of Nutrients

Added sugar and snacks

Chart showing where different age groups get their sugar

Snacks containing no more than 100 calories

  • Soreen malt lunchbox loaves (apple, banana or original malt)
  • Petits Filous fromage frais (strawberry and raspberry, strawberry, strawberry and apricot, strawberry and banana)
  • Fruit Shoot hydro water in apple and blackcurrant flavour
  • Fresh or tinned fruit salad
  • Chopped vegetables and lower fat hummus
  • Plain rice cakes or crackers with lower fat cheese
  • Sugar-free jelly
  • One crumpet
  • One scotch pancake

Source: Public Health England

Chart showing daily added sugar intake by age group


Our YouTube videos for Nutrition Program

YouTube video links created for the Nutrition Program.

How to create a recipe

How to create a star profile

Nutrition of a Recipe

Costing a recipe

Portion size testing using the Nutrition Program

Make a recipe healthier using the Nutrition Program

Sensory evaluation using the Nutrition Program

Recipe method with ingredients

Fats in pastry

Fats in pastry continued