Food Diet and Health


Posted by Asghar in Diet at July 03, 2010

Vitamins and Minerals

A varied diet gives most people all the vitamins and minerals they need. Vegetarians and vegans need to take care to get enough vitamin B12, which most people get from meat. Alternative sources are egg yolk, milk, cheese, and yeast extract supplemented with B12.

Vitamin pills containing vitamin D and nicotinic acid can have serious effect if taken in excess. An increase of vitamin A in liver has occurred, from supplements in the feed for livestock, it is thought. Pregnant women are advised against eating live since there is a small risk to the unborn child from a high intake of vitamin A.

A much more frequent occurrence is the loss of minerals and vitamins by keeping or cooking freshest ensures the highest vitamin content.

Frozen vegetables and fruits are processed quickly after gathering and retain their vitamins; indeed, they contain all the nutrients of fresh vegetables.

Only their texture is different; they lose the distinctive crispness of fresh vegetable.

You should eat fruits and vegetables as often as possible, and when cooking them, do so for the shortest possible time. To retain the nutrients in vegetables, steam them, stir-fry them, bake them, or sauté them in a minimum of oil. When you cook meat in a casserole, cook the vegetables with it. Adding those that need short cooking for the last few minutes. When you do boil vegetables, use as little water as possible and do not throw it away but add it to stock, soup or sauces.

Posted by Asghar in Diet at June 27, 2010

Keeping a Check on Protein

The main –course recipes all contain an adequate amount of good quality protein. The focus in creating the recipes has been to avoid excessive amounts of protein which will simply be turned into body fat. For red meat, the suggested serving is 4oz 9115g). it is better to move away from serving large slabs of meat and make the most of the smaller, but adequate, 4oz by cutting it into fine strips or slicing it thinly. In fact, 4oz of meat is not all that small a helping. It takes quite a large lamb or pork chop to provide 4oz of meat after trimming away all the fat. And although a 4oz steak may look small, the same weight of lean roast beef, cold and thinly sliced, looks a much more ample helping.

Poultry and game, which are lower in fat, are used in larger amounts of about 6oz (175g).

White fish provides high-quality protein while being particularly low in fat, and oily fish (generally fish with darker flesh) contains particular types of polyunsaturated oils that help to improve the balance of fats in the blood.

It is easy to get enough protein without eating meat or fish; eggs are another source of high-quality protein. If you do not want to eat meat, fish or eggs, you can get high-quality protein from low-fat cheeses, low-fat yoghurts and skimmed or semi- skimmed milk. Without eating any protein from animal source you will still get enough protein from plants if you combine pulses with grains, cereals or nuts.

Posted by Asghar in Diet at June 06, 2010

Ways of Cutting down Fat

Besides having a reduced fat content overall, the recipes generally use olive oil, but occasionally other fats are used. Polyunsaturated vegetable oils or virtually tasteless corn oil, for example are used in desserts, cakes and biscuits. Sesame’s flavour is welcome in stir-fries, walnut oil is delicious in salads, and butter (used only in small quantities) that a particular creamy taste that improves delicate sauces.

Dishes are kept low in fat by skilful adaptation of ingredients, as well as by reducing quantities. For example, low-fat yoghurt replaces egg yolk and oil to make a thick salad dressing. Skimmed or semi-skimmed milk replaces full-fat milk in sauces, puddings, pancakes and other dishes.

Helpings of red meat are smaller than some people may be used to because the meat contains invisible fat even after all you can wee has been trimmed off. Poultry and game helpings are larger because their flesh is lower in fat – but the skin is not low in fat and where the skin is left on to keep the meat moist during cooking, there is a reminder to remove the skin before serving or before eating.

Cheese is prudently reduced to keep down the saturated fat, but its flavour and protein make cheese invaluable. In some dishes, reduced-fat. Cheddar is used, in some a small amount of high-flavour mature cheese is the choice, while in others low-fat cottage cheese, from age fraise and quark (made from skimmed milk) are used.

There is o deep-frying in this book, but the benefits frying offers – sealing in the juices of food and enhancing its flavour – are achieved by browning or lightly tossing food in a small amount of oil. The Chinese method of stir-frying with a small amount of oil is also use.

Scares about cholesterol from egg yolks have subsided; the cholesterol level in blood does not result solely from the diet. The body makes cholesterol independently of what is eaten. The most people, keeping down saturated fat will control cholesterol. Medical treatments will help anyone whose body produces excess cholesterol.

The recipes include desserts, biscuits, cakes, party snacks and some brunch dishes which have been adapted to reduce saturated fat and make healthier snacks than crisps, biscuits, cakes and ice-creams. Some special-occasion dishes have a total fat content higher than the norm, but it is expected that such items will not be eaten often.


Diet Plan

Posted by Asghar in Diet at June 01, 2010

Diet Plan

To help you keep track of what you eat, every recipe in the main body of this site has alongside it is chart of nutritional information. The chart dies not detail every component in the recipe but only those you need to take care about. A varied diet has enough protein, vitamins and minerals, so no figures are given for them – except for sodium, which is often to excess.

The number of calories provided y one serving of the dish is shown first. Then the chart shows how much carbohydrate there is altogether in a serving; a separate entry shows how much of the total carbohydrate comes from sugar, that is from deliberately added refined sugar (or occasionally honey), not the natural sugar in fruits and vegetables. The figure for added sugar is often zero, and in that case it is emphasized by being printed on a shaded strip, in the recipes using yeast, the sugar use to start the yeast fermenting in converted to carbon dioxide and none of it remains in the finished dish.

The char shows the total fat in a serving, and also has a separate entry to show how much of the total is saturated fat. Where this is particularly low – 11 percent or less of the calories per serving – the figure is on a shaded strip so that flick through any chapter shows at once the recipes that are low in saturated fat.

A shaded strip also shows which recipes make a useful contribution of fibre. The shading is used when the fibre content per serving is 3g or more that is one – sixth of the daily target.

The sodium content of a serving is shown in milligrams not grams, since the amounts are so small. You can spot the low sodium (low-salt) recipes quickly because of the shaded strip, this is used when a serving has one milligram or less of sodium per calorie; many have much less.


Healthy Diet


A good diet should supply just enough nutrients for growth, repairs and chemical process, and give ample energy for daily tasks. The energy derived from food is measured in calories.

To maintain a stable weight, 15 calories a day are needed for every 0.45kg of body weight – rather more for people doing physical work, and rather less for those who sit a good deal. Among adults in their most active years, between 19 and 50, men of average height and build need about 2550 calories a day, and average women about 1940 calories, older people need fewer calories and growing children and adolescents need more. Many people, however, eat more than enough for their daily needs and have an excess store of body fat.

CARBOHYDRATES: Nutritionists now advise that about half the day’s calories should come from carbohydrates. Carbohydrates come in the forms of starch (complex carbohydrate) and sugar (simple carbohydrate), both of which provide four (4) calories per gram (about 115 calories per ounce). Sugar, however, is something to be wary of – not natural sugars, for example the fructose and lactose in fruit and milk, because these are accompanied by valuable nutrients such as protein and vitamins. Refund sugar (sucrose) does not come in a natural package with other nutrients; because of this, the calories it provides are virtually the same as refined sugar.

Starch is the form of carbohydrate to eat in greater quantities. Bread, cereals, oats, potatoes, grains, pasta, peas, beans and lentils are all high-starch foods which should be a regular part of the diet. Not many years ago, starchy foods were thought of as fattening; they were the first item to be cut by people wanting to lose weight. Eating less fat is a far healthier alternative – and makes a much bigger cut in calories.

PROTEIN: A healthy diet must include protein, but most of us eat far more that we need. About 60gram a day of pure protein is enough; about one-fifth of meat is protein, and about one-tenth of bread. Like carbohydrate, protein provides four (4) per gram. Animal protein – beef, lamb and pork, poultry and game, fish, and eggs, milk and cheese – is called complete protein because it contains the right combination of some 20 amino acids to make the protein accessible to the body. Proteins from plants are known as incomplete proteins; certain combinations are needed to make their protein available to the body. For example, pluses – beans, peas and lentils – should be combined with grains such as rice, or with cereals such as wheat.

FATS: Fat should provide a maximum of 35 per cent of the daily calories, not the present British average of 40 %. Fat, the most concentrated calorie source, provides nine (9) calories per gram.

Cutting down fats will help to prevent obesity and heart ailments.

It is not just reducing fat that improves the diet; the type of fat is also important. You should cut out as much as possible saturated fats, high amounts of which are in meat, milk and dairy produce, coconut and palm oil, and the hydrogenated vegetable oils in, for example, hard margarines. Saturated fats stimulate production of cholesterol which furs up arteries, impeding circulation and causing extra work for the heat.

Small amounts of polyunsaturated fat are vital for cell structure. This kind of fat is derived from vegetables, seeds, nuts and fish; polyunsaturated oils include corn, sunflower and sesame oil.

The third type of fat, monounsaturated fat, is present in large amounts in olive oil, rape seed oil (sold as vegetable oil), nuts and avocados, but is present also in smaller but significant amounts in all other fatty foods, monounsaturated fats have not been linked with and harmful effects.

FIBRE: You should eat 18g of fibre a day. This is a lower figure than once recommended, because of a new method of analysis; fibre has a new name too – non-starch polysaccharides (NSP). Fibre can be insoluble or soluble. Insoluble fibre is found in whole-grain cereals, wholemeal bread and pulses. Soluble fibre is found in fruits and vegetable. Soluble fibre is fund in fruits and vegetables.

To increase fibre intake, eat brown rice rather than polished, and wholemeal bread rather than white; replace some meat with beans, lentils and other pulses, and eat good helpings of leafy vegetables and fruit daily. There is no advantage in exceeding the daily target; too much, or a sudden increase in, fibre causes discomfort.

VITAMINS AND MINERALS: The foods that provide protein, carbohydrates and fibre also give a plentiful and varied supply of vitamins and minerals. Take care about sodium (eaten mainly as salt), which can be a factor in high blood pressure. At the moment the average intake in this country is 3600 mg a day. Nutritionists recommend a reduction to 2000mg a day – and jus 500mg would probably be enough.