HEALTHY EATING GUIDE - Garrets International

[Pages:24]CHAPTER 4.

HEALTHY EATING GUIDE

CHAPTER 1: CATEGORIES OF 5 FOODS

Bread and cereals Fruit and vegetables Meat, poultry fish and meat alternatives Milk and dairy products

Fats and oils

Foods: Breads, rice, breakfast cereals, wheat products, grains, pasta and potatoes Nutrients: Carbohydrates, B group vitamins, fibre, minerals, proteins

Foods: Apples, oranges, carrots, broccoli, cauliflower, peas, beans, melons, berries, pumpkin, spinach, tomatoes, mushrooms, celery, peaches, apricots etc. Nutrients: Vitamins A, C, minerals, fibre, carbohydrates

Foods: Beef, lamb, goat, pork, fish, seafood and vegetarian alternatives such as eggs, dried peas and beans, lentils.

Nutrients: Iron, Vitamin A, D, protein, energy

Foods: Milk, cheese, yogurt, cream etc. Nutrients: Calcium, vitamins A, B, D, protein and energy

Foods: Butter, margarine, vegetable oil, animal fats, cream. Nutrients: Essential fats, vitamins A, D, energy.

TYPES OF CARBOHYDRATES

Simple Carbohydrates 1. Simple carbohydrates provide the body with a quick burst of energy because they are smaller and easier to convert to glucose and enter the blood stream quickly. They are simple sugars found in fruit, and foods containing sugar such as candies, desserts and soft drinks.

Complex Carbohydrates 2. Complex carbohydrates are bigger and take longer to break down to provide energy over a longer period of time. Foods such as bread, rice, pasta, vegetables, and pulses are good sources of this type of carbohydrate.

Starchy foods 3. Starchy foods are a good source of energy and the main source of a range of nutrients in our diet. Aside from starch, they contain fibre, calcium, iron and B vitamins. Some people think starchy foods are fattening, but gram for gram they contain fewer than half the calories of fat. Just watch out for the added fats used when you cook and serve them: this is what increases the calorie content.

Rice and Grains 4. Rice and grains are an excellent choice of starchy food. They give us energy, are low in fat and good value for money. There are many types to choose from, including:

? Couscous ? Bulgur wheat ? All kinds of rice, such as quick-cook, Arborio, basmati, long grain, brown, short grain and wild

5. As well as carbohydrates, rice and grains contain:

? Protein, which the body needs to grow and repair itself ? Fiber, which can help the body get rid of waste products ? B vitamins, which help release energy from the food we eat, and help the body to work properly

6. Rice and grains, such as couscous and bulgur wheat, can be eaten hot or cold and in salads. There are a few precautions you should take when storing and reheating cooked rice and grains. This is because the spores of some food poisoning bugs can survive cooking.

Proteins 7. Are made from `Amino Acids' of which there are 23 different types. Our body can make the most of these amino acids but is unable to make nine of them; therefore, we must get these additional amino acids from the food we eat.

Sources and Health Benefits 8. Meat is a good source of protein in your diet, as well as vitamins and minerals. Food hygiene is important when storing, preparing and cooking meat. Making healthy choices can help you to eat meat as part of a healthy, balanced diet. But some meats are high in saturated fat, which can raise blood cholesterol levels. If you eat a lot of red and processed meat it is recommended that you cut down, because there is likely to be a link between red and processed meat and bowel cancer. Meats such as chicken, pork, lamb and beef are all rich in protein. A balanced diet can include protein from meat, as well as from non-animal sources such as beans and pulses. Red meat is a good source of iron, and meat is also one of the main sources of vitamin B12.

Other good sources of protein:

? Milk ? Cheese ? Eggs

Type of Fats 9. There are two main types of fat found in food: saturated and unsaturated. Saturated and unsaturated fat contain the same amount of calories. But as part of a healthy diet, we should try to cut down on food that is high in saturated fat, and instead eat foods that are rich in unsaturated fat.

Foods high in saturated fat include:

? Fatty cuts of meat ? Meat products, including sausages and pies ? Butter, ghee (clarified butter), lard and cheese,

CHAPTER 2: MICRONUTRIENTS

Vitamins 10. Vitamins are essential in important functions in the human body.

11. It aids in making red blood cell creation, synthesizing of carbohydrates into energy, maintenance of our nervous system, defending the body against infection and many other functions vital to a healthy body.

12. Vitamins are found in the foods we consume. These are the two types of vitamins utilised by our bodies:

? Fat Soluble Vitamins ? Vitamins A, D, E and K. These vitamins are stored in fatty tissues. ? Water Soluble Vitamins ? Vitamin C and the eight B group vitamins. These vitamins are utilized by the body or excreted through urine or sweat.

Vitamin

Function

Good Source

A Needed for good vision, healthy hair, healthy skin, fight

Liver, eggs, full cream dairy products, orange and yellow

A

infection, help fight some cancers

vegetables such as carrots, pumpkin, green vegetables

Full cream milk, butter, egg yolks, oily fish and liver. Is also

D

Healthy bones and teeth by helping absorb calcium.

made by the body when skin is exposed to sunlight

Helps make red blood cells, build muscles, maintain fatty

E

acids

Seafood, vegetable oils, margarine, dried beans, nuts

Green leafy vegetables, soya beans, cabbage, potatoes,

K

Helps blood clotting, and bone metabolism

offal

B1 Thiamine

Converts carbohydrates into energy, healthy appetite, digestion and nerve functions

Pork, whole grains, seafood, legumes, wheat extract

B2 Riboflavin

Helps break down carbohydrates, proteins and fats, helps keep mucous areas healthy

Meat, poultry, dairy foods, breads and cereals, dark leafy green vegetables

B3 Niacin

Helps enzymes convert food into energy, health nerves, healthy appetite, good digestion

Poultry, seafood, seeds, nuts, potatoes, bread, cereals, yeast extract

B6 Pyridoxine

Vital to break down and absorb proteins, Builds red blood cells

Meat, fish, poultry, whole grains, potatoes, avocados

Folate Folic Acid

B12

Needed in the formation of genetic material such as DNA and RNA , helps make red blood cells

Helps make red blood cells and DNA. Helps the nervous system.

Liver, dark green leafy vegetables, wholemeal cereals, fruits, legumes

Mostly animal foods, liver, eggs, dairy foods, mushrooms, bean curd

C Ascorbic Acid

Healthy teeth and gums, healthy bones, prevents infection, help heal wounds.

Citrus fruits, strawberries, capsicums, rockmelon, berries, potato, broccoli and tomatoes.

Minerals 13. Minerals are essential to strong bones, help pump the heart and keep the blood healthy.

Minerals Calcium

Iron Zinc Iodine

Function

Good Source

Build strong bones and teeth, helps blood clots, good muscles, and transmit nerve messages

Dairy foods such as milk, cheese, yogurt, Soya milk, salmon, sardines, dark green vegetables, almonds

Needed to carry oxygen in the blood, helps convert sugars to energy

Meat, liver, kidney, chicken, fish, dark green leafy vegetables, whole grains, eggs

Helps build proteins and helps break down proteins

Dairy foods, seafood, oysters, liver, bran

Helps regulate the bodies energy

Fish, shellfish, iodised salt, dairy foods, vegetables

Copper

Helps carry oxygen in the blood, and helps digest food

Potassium

Helps balance body fluids, helps break down carbohydrates and protein

Sodium Chloride

Helps balance the flow of nutrients throughout the body and in and out of cells.

Helps balance the flow of nutrients throughout the body and in and out of cells. Combines with water to form stomach acid

Manganese

Vital for fatty acids

Fluoride

Helps keep bones strong and reduce tooth decay

Liver, shellfish, whole grains, poultry, nuts

Meat, Dairy foods, Fruits, legumes, Cereals Salt (Sodium Chloride)

Almost all foods except fruit Salt (Sodium Chloride) , seafood, meat, eggs

Fruit, legumes, whole grains Seafood, some drinking water

Fibers 14. Fibre is commonly sourced from fruits, vegetables, grains and cereals. It adds bulk to our food and cannot be digested in our stomach and intestines. Fibre neither supplies nutrients nor energy. However, it is essential for good health as it helps to maintain the body's digestive tract by moving food quickly through the intestines. It also delays the absorption of sugar in the bloodstream; thus maintaining a more stable sugar level and prevent extreme food cravings. Furthermore, foods rich in fibre give a feeling of fullness, which is an aids person in weight management.

Foods containing in high fiber:

? Whole grains, cereals, corn, bran ? Fresh fruits with skin on, dried fruits ? Nuts ? Vegetables ? Prunes ? Dried peas, Whole Beans & Brown rice

CHAPTER 3: SPECIAL DIETS

15. People have different requirement in diets due to food allergies, lifestyle choices or religious beliefs. Awareness and basic knowledge on common dietary requirements helps in safe menu planning and ensures the safety and satisfaction of the officers and crew.

Allergy - Celiac Disease/ Coeliac 16. Are made from `Amino Acids' of which there are 23 different types. Our body can make the most of these amino acids but is unable to make nine of them; therefore, we must get these additional amino acids from the food we eat.

17. Gluten is in wheat, rye, oats, barley, sorghum, triticale, some millets and products made from these cereals. It is also found in the wild relatives of these grains, such as spelt. It is also has a very unique ability to become elastic, which enables the dough expand during the bread making process. With awareness and avoidance of gluten containing products, gluten intolerance is very manageable.

Foods to avoid:

? Pasta and products made with semolina flour ? Pastries, Bread and other bakery products ? Soy sauce, particularly shoyu, which is fermented with wheat ? Some sausages, processed meats and cheeses since wheat flour is used at times as

filler to increase volume ? Batters and thickened sauces

Foods which are allowed:

? Fruits, vegetables and pulses ? Meat, fish, poultry and seafood ? Rice ? Milk, cream and some cheeses ? Dairy products like butter, yogurt, etc.

18. Always check the food labels some foods contain wheat flour and are used as thickening agents. This can cause serious problems. Furthermore, as an extra precaution, wash rinse and sanitise worktops and areas properly. Make sure that the area is free from flour before making a gluten free product some people are extremely sensitive to Gluten.

What ingredients can be substituted? 19. A combination or a blend of different gluten free flours and starches can be used to substitute wheat flours in creating dishes and products in the kitchen. Most health food stores carry these items in individual packs or a ready to use blend. Some blends may contain a gum or milk powder product.

Arrowroot

This very fine-grained starch is prepared from the rhizomes of a herbaceous tropical plant. It gives a clear gel when cooked making it particularly important as a thickener for sweet sauces.

Buckwheat flour Corn flour

Chickpea flour Potato starch

Prepared from herbaceous plant native to North Eastern Europe, similar in appearance to the rhubarb plant. It has an extremely strong flavour and aroma.

May come in yellow or white varieties. Yellow maize flour is slightly less refined than white maize starch and contains the pigment carotene. This pigment gives the flour a bright yellow colour which is useful to naturally enhance the colour of gluten-free baked products. (Most starches used in gluten-free recipes are pure white and

do not colour well on baking).

Also known as Besan flour. This flour is produced from dried chick peas; it has very high protein content. Slightly yellow in colour, it is useful in combination with other starches to give natural colour to baked products. The quite

noticeable aroma of dough containing chickpea flour diminishes after baking.

This is a pure starch derived from potatoes. It works well as a thickening agent and in combination with other starches in biscuit dough, cake batters and sponges.

Quinoa flour

Quinoa is a fine grain with high protein content. Ground into a flour and used to make biscuits, pasta and pancakes, it imparts a slightly bitter taste.

White rice flour

Made from rice grains, which have had the outer layers of bran removed.

Brown rice flour Glutinous rice flour

Soy flour

Made from the unrefined rice grains. Apart from being higher in nutritive value, the additional fiber it contains is useful to add more body to dough and batters

Made from ground from a specific variety of rice, which becomes sticky and sweet when cooked. It does not contain gluten as the name would suggest.

Note: Rice flours have a coarser texture than wheat flour and need a little more liquid than equivalent quantities of wheat flour.

Produced from soy beans and is high in protein. It is useful to give body and texture to breads and cakes. Ensure that debittered soy flour is used; however, otherwise products will have a bitter flavor. Because of its extremely

strong flavor, it is best used in combination with other gluten-free starches

Tapioca

Tapioca flour is extracted from the root of the cassava plant. It contains mainly starch.

Lactose Intolerance 20. Lactose is milk's sugar. People with lactose intolerance have Lactase deficiency, which inhibits proper digestion of lactase when products with lactose are consumed. The deficiency results in stomach pains or bowel problem upon consumption. Removal of lactose in the diet manages lactose intolerance.

Ingredients to be avoided:

? Milk Cheese ? Butter Yoghurt Cream ? Any foods containing dairy products

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