Vitamin and mineral supplements

Recipe Terms part 1

toss	To mix ingredients by lifting them gently and turning them back into the container.

knead	mix; work dough; mix and work into a uniform mass (with the hands); Ex. knead dough
cream	blending a softened fat (room temp butter or shortening) with sugar
beat	To beat rapidly with a wire whisk, beater or mixer to incorporate air to lighten and increase volume
mix	To combine two or more ingredients into one mass by stirring or beating them
chop	cut into pieces
grate	to shred food into coarse pieces by rubbing it on the teeth of a utensil or rough surface
julienne	cut into long thin strips
mince	cut into small pieces
pare	to remove the skin of a fruit or vegetable

Nutrition Vocabulary

Термины	Определения
health	the general condition of body and mind
balanced diet	a diet that contains adequate amounts of all the necessary nutrients required for healthy growth and activity. EATING FROM ALL THE FOOD GROUPS
nutrition	a source of materials to nourish the body
meat	a source of protein- part of the five food groups
milk	a source of calcium- part of the five food groups (dairy)
grain	a source of energy- part of the five food groups
fruit	helps heal cuts/wounds--part of the five food groups. Has seeds
vegetable	helps eyesight--part of the five food groups
dairy	includes milk products (cheese/yogurt/ice cream)--one of the five food groups. Strong bones and teeth
nutrient	a substance in food that provides energy or helps form body tissues and that is necessary for life and growth.
protein	needed to build and repair body structures and to regulate processes in the body/Meat food group
carbohydrate	major source of energy for the human body
vitamin	nutrients that must be in your diet, needed to maintain health
calcium	A mineral that is needed for bone growth, teeth development, and many other functions
portion	an individual quantity of food or drink taken as part of a meal
serving size	how much you are suppose to have of 1 item
nutritional label	required on all packaged food serving size # of servings per package total calories calories from fat percent daily values
fat	A soft greasy substance in most foods
culture	all the knowledge and values shared by a society
snack	a light informal meal
Термины	Определения
complex carbohydrates	potatoes, corn, bread, rice
complete proteins	meat, poultry, fish, dairy
incomplete proteins	peanuts, dry beans, seeds
calcium	canned fish, dairy
iron	dried fruit, meat, fish, egg yolks
vitamin A	dark green vegetables, deep yellow fruits and vegetables
vitamin C	cantaloupe, oranges, kiwi, tomatoes
vitamin D	fortified milk, egg yolks
potassium	bananas, oranges, dry beans, fish
soluble fiber	oat products, dry beans

· Blueberries are one of the top antioxidants of all fruit. While the acai is more powerful, they aren't locally grown, so, not nearly as plentiful. Blueberries aid in reversing brain decline.

· Pineapple is great for those with asthma inflammation and as a food to speed postoperative recovery.

· Apples fight Alzheimer's in addition to fighting various forms of cancer and supporting your immune system. If you have any problems with constipation, an apple a day keeps you regular.

· Blackberries suppress your appetite and are fat burning fruits. They also help build strong bones.

· Cantaloupes contain high amounts of vitamin C and A. One cup is only 60 calories. They're also anti-inflammatory.

· Cherries: If you have arthritis or gout, eat cherries. They aid in reducing inflammation. Red cherries are better for you than black cherries...but the black cherries are far more delicious.

Healthy Eating Guide

Food is broken down into the following five accepeted groups:

Bread, cereals and potatoes
Fruit and vegetables
Milk and diary foods
Meat, fish and alternatives
Fatty and sugary foods

To get the wide range of nutrients the body needs to remain healthy it is important to choose a variety of foods from the first four groups every day. Foods in the fifth group (fatty and sugary foods) are not essential to a healthy diet but add extra choice and taste. The proportion of each food group in the diet is shown by the different area occupied by each of the food groups on the plate in the diagram below.

This article does not apply to children under the age of five. If you are receiving medical supervision or with special dietary needs, you should check with your doctor with regards your dietary requirements.

Bread, other cereals and potatoes

Includes	Other cereals means things like breakfast cereals, pasta, rice, oats, noodles, maize, millet and cornmeal. Beans and pulses can be eaten as part of this group.
Nutrients	Carbohydrate (starch), Fibre, some calcium and iron, B Vitamins
How much	Eat lots
Try to eat	Wholemeal, wholegrain, brown or high fibre versions where possible
Try to avoid	Having them fried too often (e.g. chips) Adding too much fat (e.g. thickly spread butter, or margarine on bread) Adding rich sauces and dressings (e.g. cream or cheese sauce on pasta)

Fruit & Vegetables

Includes	Fresh, frozen and canned fruit and vegetables and dried fruit. A glass of fruit juice can also contribute. Beans and pulses can be eaten as part of this group.
Nutrients	Vitamin C, Carotenes, Folates, Fibre and some carbohydrate
How much	Eat lots.
Try to eat	A wide variety of fruit and vegetables.
Try to avoid	Adding fat or rich sauces to vegetables (e.g. carrots glazed with butter, roast parsnips) Adding sugar or syrupy dressing to fruit (e.g. stewed apple with sugar)

Milk & dairy foods

Includes	Milk, cheese, yoghurt and fromage frais. This group does not include butter, eggs and cream.
Nutrients	Calcium Protein, Vitamin B12, Vitamins A and D
How much	Moderate amounts and choose lower fat versions whenever you can.
Try to eat	Lower fat versions means semi-skimmed or skimmed milk, low fat (0.1% fat) yoghurts or fromage frais, and lower fat cheeses (e.g. Edam, Half-fat Cheddar, Camembert) Check the amount of fat by looking at the nutrient information on the labels. Compare similar products and choose the lowest. (e.g. 8% fat fromage frais may be labelled low fat but is not actually the lowest available)

Meat, fish and alternatives

Includes	Meat, poultry, fish, eggs, nuts, beans and pulses. Meat includes bacon and salami and meat products such as sausages, beef burgers and pate. These are all relatively high fat choices. Beans, such as canned baked beans and pulses are in this group. Fish includes frozen and canned fish such as sardines and tuna, fish fingers and fish cakes.
Nutrients	Iron, Protein, B Vitamins - specially B12, Zinc and Magnesium
How much	Eat moderate amounts and choose lower fat versions whenever you can.
Try to eat	Lower fat versions means meat with the fat cut off, poultry without the skin and fish without batter. Cook these foods without added fat. Beans and pulses are good alternatives to meat as they are naturally very low in fat.

Fatty and sugary foods

Includes	Margarine, low fat spread, butter, other spreading fats, cooking oils, oily salad dressings or mayonnaise, cream, chocolate, crisps, biscuits, pastries, cake, puddings, ice- cream, rich sauces and fatty gravies, sweets and sugar.
Nutrients	Some vitamins and essential fatty acids but also a lot of fat, sugar and salt
How much	Eat fatty and sugary foods sparingly - that is, infrequently and/or in small amounts.
Try to eat	Some foods from this group will be eaten every day, but should be kept to small amounts. (e.g. margarine, low fat spread, butter, other spreading fats, cooking oils, oily salad dressings or mayonnaise) Other foods from this group are occasional foods. (e.g. cream, chocolate, crisps, biscuits, pastries, cake, puddings, ice-cream, rich sauces and fatty gravies, sweets and sugar)

How much do we need

The amout of calories that we require will vary from one individual to another but the proportions of food from the different groups should remain the same.

The factors that affect people's daily energy requirements are:

Gender - women tend to need less calories than men
Age - older adults need less calories than adolescents and young adults
Overweight - being heavier than their ideal weight means less calories is required to achieve a healthy weight
Physically active - the more active a person is, the greater their calorie needs

Vitamin and mineral supplements

You can get all the vitamin and minerals your body requires each day by having a variety of foods in your diet.

Women who are already or planning to become pregnant may need additional folic acid and/or iron and elderly people may need extra Vitamin D and/or iron. Your doctor will be able to advise if you require additional Vitamin and mineral supplements.