MATSEC IM Home Economics cheat sheet

Macronutrients supply energy: carbohydrate 4 kcal/g, protein 4 kcal/g, fat 9 kcal/g, alcohol 7 kcal/g.

Energy requirement = BMR x physical activity level (PAL); typical PAL values are 1.4 sedentary, 1.6 moderately active, 1.8 vigorously active.

Reference intakes for adults: protein about 0.75 g per kg body weight per day; fat no more than 35% of food energy; free sugars below 10% of energy (5% for extra benefit).

Saturated fat should not exceed 11% of food energy; replace with unsaturated fats to lower LDL cholesterol risk.

Fibre target for adults is 30 g per day (AOAC method); high fibre foods are wholegrain cereals, pulses, fruit and vegetables.

Iron absorption: haem iron from meat is well absorbed; non-haem iron from plants is enhanced by vitamin C and inhibited by phytates, tannins and calcium.

Vitamin C (ascorbic acid) is water-soluble and heat-labile; cooking losses are reduced by short cooking times and minimal water.

BMI = weight (kg) / height (m) squared; adult classification: under 18.5, healthy 18.5-24.9, overweight 25-29.9, obese 30 and above.

Deficiency markers: vitamin D deficiency causes rickets in children and osteomalacia in adults; iodine deficiency causes goitre.

Maillard browning occurs between reducing sugars and amino acids above about 140 degrees Celsius; caramelisation involves sugars alone.

Gelatinisation: starch granules absorb water, swell and rupture on heating, releasing amylose that sets into a gel on cooling.

Denaturation alters protein structure without breaking peptide bonds; coagulation follows, as in egg setting and curd formation.

Emulsions are oil-in-water (milk, mayonnaise) or water-in-oil (butter, margarine); emulsifiers such as lecithin stabilise the interface.

Enzymatic browning (polyphenol oxidase) affects cut apples and potatoes; blanching denatures the enzyme and prevents it.

Gluten forms when wheat flour proteins (glutenin and gliadin) hydrate and are worked; fat and sugar shorten gluten strands.

Aeration methods: mechanical (whisking egg white), chemical (baking powder), biological (yeast) and physical (steam in choux pastry).

Freezing slows microbial growth but does not destroy microorganisms; thawing must be controlled to prevent drip loss and spoilage.

Water activity (aw) below 0.6 inhibits microbial growth; this explains preservation by drying, salting and adding sugar.

Danger zone is 5-63 degrees Celsius; bacteria multiply fastest between 20 and 50 degrees Celsius.

Cooked food must be cooled within 90 minutes and refrigerated; reheating must reach at least 75 degrees Celsius throughout.

Fridge temperature target is 0-5 degrees Celsius; freezer at -18 degrees Celsius or below.

Cross-contamination is prevented by separate colour-coded chopping boards for raw meat, cooked food, salad and dairy.

HACCP has seven principles: hazard analysis, critical control points, critical limits, monitoring, corrective action, verification and record keeping.

High-risk foods are moist, protein-rich items such as cooked meat, dairy, eggs, shellfish and cooked rice; low-risk foods are dry or acidic.

Personal hygiene rules: hand washing before and after handling food, clean apron, hair tied back, no jewellery, no handling food when ill.

Food labels must show ingredients in descending order of weight, allergens emphasised, storage conditions, date mark and origin.

Use-by dates relate to safety and must not be exceeded; best-before dates relate to quality, not safety.

Family life cycle stages: beginning/childless, childbearing, preschool, school-age, teenage, launching, empty nest, ageing.

Developmental milestones: sit unsupported around 6-8 months, walk 12-18 months, first words 12 months, two-word phrases around 2 years.

Piaget stages: sensorimotor (0-2), preoperational (2-7), concrete operational (7-11), formal operational (11+).

Erikson's stages include trust vs mistrust in infancy, autonomy vs shame in toddlerhood, identity vs role confusion in adolescence.

Attachment theory (Bowlby, Ainsworth) distinguishes secure, avoidant, ambivalent and disorganised attachment patterns.

Adolescence involves puberty, identity formation, peer influence and increasing independence; conflict with parents is common and often normative.

Ageing changes: reduced muscle mass, bone density loss, slower metabolism, reduced taste and smell, poorer thermoregulation.

Family functions: reproduction, socialisation, economic provision, emotional support, care of dependants.

Parenting styles: authoritative (high warmth, high control), authoritarian, permissive and uninvolved.

Natural fibres: cotton, linen (cellulosic); wool, silk (protein). Regenerated: viscose. Synthetic: polyester, nylon, acrylic, elastane.

Cotton is absorbent, breathable, strong when wet, but creases and shrinks; polyester is strong, quick-drying, low absorbency, prone to pilling.

Wool felts and shrinks with heat and agitation; wash in cool water with a wool cycle and dry flat.

Care label symbols: washtub with number = maximum wash temperature; triangle = bleaching; square with circle = tumble drying; iron = ironing temperature; circle = dry cleaning.

Fabric finishes include mercerising (cotton lustre and strength), flame retardancy, water repellency, anti-static and easy-care.

Fibre identification tests: burning test (smell and residue), microscopy, solubility in solvents; cotton smells of burning paper, wool of burning hair.

Clothing choices weigh cost per wear, durability, fit, care requirements, fibre sustainability and end-of-life disposal.

Consumer protection: goods must be as described, fit for purpose and of satisfactory quality; distance selling gives a 14-day cancellation right in the EU.

Fast fashion raises issues of water use, textile waste and labour conditions; alternatives include repair, rewear, resale and recycled fibres.

Tenure types: owner-occupied (with mortgage), private rented, social housing; each carries different rights and responsibilities.

A tenancy agreement sets out rent, deposit, notice periods, repairs and conditions; deposits are usually protected by a deposit scheme.

Housing needs versus wants: shelter, sanitation, safety and space are needs; a garden or extra bedroom is a want.

Thermal comfort depends on air temperature, radiant temperature, humidity, air movement and clothing (ISO 7730).

Draught-proofing, loft insulation and double glazing reduce heat loss by conduction, convection and radiation.

Sustainable home features: low-flow fittings, LED lighting, A-rated appliances, solar water heating, rainwater harvesting, composting.

Indoor air quality is affected by condensation, damp, mould, tobacco smoke, cleaning chemicals and poor ventilation.

Carbon footprint of a household comes mainly from space heating, water heating, appliances and transport.

Universal design features: level access, wide doorways, lever handles, good lighting, non-slip flooring, accessible controls.

Consumer rights: right to safety, to be informed, to choose, to be heard, to redress, to consumer education, to a healthy environment.

Redress routes: complain to the trader first, then the relevant regulator or consumer body, then small claims court if unresolved.

Advertising techniques include bandwagon, testimonial, repetition, emotional appeal, celebrity endorsement, comparison and bait-and-switch.

Unit pricing allows comparison: divide total price by quantity to get price per 100 g or per litre.

Total cost of ownership adds purchase price, running costs, maintenance and disposal costs over the product life.

Planned obsolescence shortens product life through design; repairability and spare-part availability are consumer issues.

Food date marks and labelling are regulated; misleading claims such as unsubstantiated health claims are prohibited.

Consumer credit options: debit, credit card, store card, overdraft, personal loan, hire purchase; compare APR and total repayable.

Data privacy: consumers have rights over personal data collected by loyalty schemes and online retailers.

Budget formula: net income minus fixed expenses minus variable expenses minus savings equals disposable surplus or deficit.

Fixed expenses do not change with usage (rent, insurance); variable expenses change (food, fuel); irregular expenses occur periodically.

Gross pay minus deductions (income tax, social security, pension) equals net pay.

Simple interest = principal x rate x time; compound interest grows on interest already earned; APR expresses the true annual cost of borrowing.

Emergency fund target is commonly 3-6 months of essential expenses.

SMART goals are specific, measurable, achievable, relevant and time-bound.

Resource management cycle: plan, organise, implement, evaluate; resources include time, energy, money, skills and equipment.

Time management tools: priority matrix (urgent/important), to-do lists, time logs, delegation and batching tasks.

Insurance transfers risk; assess by likelihood and impact; contents insurance covers possessions, buildings insurance covers structure.

Home accident prevention: secure rugs, store chemicals locked away, fit stair gates, use socket covers, set hot water below 46 degrees Celsius for bathing children.

Fire safety: working smoke alarms on each level, tested weekly; escape plan; keep cooking areas clear; never leave candles unattended.

COSHH principles: eliminate, substitute, control by engineering, then by safe systems of work, then PPE as last resort.

Electrical safety: RCD protection, no overloading sockets, no damaged flexes, keep water away from appliances.

First aid: DR ABC (danger, response, airway, breathing, circulation); burns cooled under running water for 20 minutes.

Food poisoning risk reduced by hand washing, correct temperatures, avoiding cross-contamination and prompt refrigeration.

Carbon monoxide is odourless; boilers and flues must be serviced annually and alarms fitted near sleeping areas.

Wellbeing: regular physical activity (150 minutes moderate per week for adults), adequate sleep, social connection, stress management.

Risk assessment: identify hazard, decide who may be harmed and how, evaluate risk, record findings, review and update.

Investigation structure: aim, hypothesis, variables (independent, dependent, controlled), method, results, analysis, conclusion, evaluation.

Fair test requires only the independent variable to change; all other variables held constant.

Sensory evaluation tests: paired comparison, triangle test, ranking, hedonic scale; panellists should not know the samples' identity (blind testing).

Data types: quantitative (measured) versus qualitative (descriptive); use tables, bar charts, line graphs and averages appropriately.

Reliability improved by repeats and averaging; validity improved by controlling variables and using appropriate measures.

Evaluation should state strengths, limitations, sources of error, and concrete improvements for a repeat trial.

Costing a recipe: ingredient cost plus energy cost plus labour plus overheads equals total cost; cost per portion divides by servings.

Hygiene in practical work: wash hands, sanitise surfaces, use clean equipment, keep high-risk foods chilled until use.

Time plans sequence tasks by dependency and include slack for cooling, proving, baking and washing up.

Investigation structure: aim, hypothesis, variables (independent, dependent, controlled), method, results, analysis, conclusion, evaluation.

Fair test requires only the independent variable to change; all other variables held constant.

Sensory evaluation tests: paired comparison, triangle test, ranking, hedonic scale; panellists should not know the samples' identity (blind testing).

Data types: quantitative (measured) versus qualitative (descriptive); use tables, bar charts, line graphs and averages appropriately.

Reliability improved by repeats and averaging; validity improved by controlling variables and using appropriate measures.

Evaluation should state strengths, limitations, sources of error, and concrete improvements for a repeat trial.

Costing a recipe: ingredient cost plus energy cost plus labour plus overheads equals total cost; cost per portion divides by servings.

Hygiene in practical work: wash hands, sanitise surfaces, use clean equipment, keep high-risk foods chilled until use.

Time plans sequence tasks by dependency and include slack for cooling, proving, baking and washing up.