Proteins from plant foods can be combined to make complete proteins (e.g. baked beans on toast).
#Carbohydrates
{Carbohydrates} are the body's main source of energy. There are 2 main groups:
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STARCHES - found in many foods (e.g. flour, grains, pasta, bread, pulses)
SUGARS - found in many fruits & some vegetables, as well as jams, cakes & sweet drinks
#Fats
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Fats are a concentrated source of energy. They provide more {calories} than any other food. Certain foods which contain fat are important as they contain the essential {vitamins} A, D, E & K. The body is very efficient at converting food into energy & it rarely wastes anything. If the body gets too much food, it converts excess into {fat} & stores it. This can lead to a weight problem.
Some body {fat} is necessary as it cushions & protects organs like the {liver} & {kidney}, & helps to keep us warm. However, too much body fat can lead to health problems, so it may be necessary to reduce fat intake. Another problem is that if you eat a lot of saturated fat, the body is stimulated to produce extra {cholesterol} in the {blood}. This can have a serious effect on your health.
#Cholesterol
{Cholesterol} is an odorless, white, fatty substance. It is made by the body & a !i! certain !n! amount is essential for health. Among other things, we need {cholesterol} for the formation & repair of body cells. It is a part of many of the key {hormones} produced in the body. It also helps digestion as an ingredient in the {bile acids}.
Problems begin when not all of the cholesterol is processed in beneficial ways. Excess {cholesterol} continues to circulate in the blood & may eventually be deposited in the walls of the {arteries}. Over years, a plaque forms on the interior walls of the arteries. As a result, the arteries become narrower & narrower. This is known as {atherosclerosis} or !i! 'hardening of the arteries'.
#blood clot
!n! A {blood clot} may form on the plaque, break free & enter the {circulation system}. If it blocks a {blood vessel}, it stops the blood flow. If this happens in a {coronary artery}, a {coronary heart attack} will result. Tissues in part of heart supplied by the blocked artery will die. If the clot blocks a blood vessel in the brain, a {stroke} will result.
Preventive measures are the answer. You need to control the level of {cholesterol}. It may be necessary to introduce certain permanent changes in your diet. . .
There are 2 main types of {cholesterol} in blood:
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low density lipoprotein cholesterols (LDL) Ð these encourage deposits on {artery} walls
high density lipoprotein cholesterols (HDL) Ð these have the opposite effect & can prevent deposits
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Therefore, it is best to have more HDL & less LDL in blood to counteract the hardening or furring up of {arteries}. The balance between HDL & LDL can be affected by diet. A diet, low in saturated fats, can reduce LDL Ð the harmful type of {cholesterol}. It is important to know which foods contain saturated fats & which ones contain unsaturated fats.
#fats
Saturated fats, or saturates, are those which are hard or solid at room temperature:
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lard, dripping, suet, hard margarines
most meats, especially hard fat round chops
sausages & pate
dairy products, milk, cream, cheese & butter
some vegetable fats (e.g. coconut oil, palm oil)
cakes, biscuits, chocolates, sauces & puddings
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Sometimes, these fats are listed in the ingredients as !i! hydrogenated vegetable fat !n! or !i! oil.
!n! Unsaturated {fats} include polyunsaturated fats, or polyunsaturates, very soft/liquid at room temperature:
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nuts & seeds (e.g. sunflower seeds)
sunflower oil
oily fish (e.g. mackerel, herring, trout)
some margarine & oil
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Products which contain a high proportion of polyunsaturated fats are clearly labelled. Products high in polyunsaturates are also low in saturated fats.
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For a healthy diet, choose skimmed or semi-skimmed milk, low fat natural yogurt, low fat cheese, lean meat, poultry or fish.
#FOOD HEART
{Cholesterol} is a major contributor to the poor condition of many people's {arteries} & {heart}. {Arteriosclerosis} & its consequence, {coronary heart disease}, is responsible for the deaths of 550,000 Americans each year according to the National Institute of Health. 5,400,000 Americans have symptoms of coronary heart disease.
Also a large, but undetermined number of others, have {arteriosclerotic} disease at present undiagnosed. Therefore, it is vital to be aware of the content of your diet & control your intake of saturated fats. To get the maximum benefit, it is wise to have your body's {cholesterol} levels checked & evaluated regularly.
#Fibre
{Fibre} is essential for the healthy functioning of the {digestive system}. It's a form of carbohydrate found naturally in cell walls of plants & is the substance which gives structural support, without which, plants wouldn't be able to stand upright. There are 2 groups of fibre: !i! soluble !n! & !i! insoluble. !n! Most fibre rich foods contain a mixture of both.
#Insol fibre
Insoluble {fibre} is important in helping the passage of foods through the body. It absorbs water causing the fibre to swell. This makes us feel full & stimulates the {digestive system}.
Insoluble {fibre} increases rate at which food passes through {intestines}. It removes {toxic} substances from the body at the same time. It's valuable in helping prevent {constipation}, {hemorrhoids} (piles), {varicose veins}, {bowel} {cancer} & {appendicitis}. Found mainly in wheat products like flour, bread, breakfast cereals & bran. Also in fibrous fruit & vegetables such as carrots.
#Sol fibre
Soluable {fibre} performs a different role. It slows the absorption of nutrients from food. It does this by forming a gel which results in food passing through the body more slowly. By delaying the uptake of sugar by {blood}, it allows a moderate amount of sugar into the blood over an extended period. In this way, an almost continuous {blood sugar} level is maintained.
Therefore, soluble {fibre} is an important part of diet for people who have {diabetes}. The feeling of hunger is associated with a low {blood sugar} level, so soluble fibre can delay the onset of hunger. Another important function is that it can bind with {cholesterol} from food & assist in its elimination from the body.
In this way it can help people at risk of developing {coronary heart disease} because of high levels of blood {cholesterol}. It's found in most fruits & vegetables. The richest sources are pulses like red kidney beans, baked beans, dried peas & lentils. Also in products containing oats, barley or rye, such as porridge & rye bread.
#bread
The {fibre} values of foods are often reduced by cooking, processing or refining. For example, at an early stage in the milling of white flour, the outer bran coating is removed. This takes away some of the natural fibre from the grain; this would remain in wholegrain or wholemeal flour.
#apple
The cooking of fruit & vegetables may also reduce the {fibre} content. This happens when an apple is converted into apple sauce. The fibrous structure is further broken down if the apples are pressed to produce apple juice.
#fibre
The {fibre} in your diet should be increased gradually. If this is done too quickly you may suffer physical discomfort, such as stomach ache. Also, it is important to drink plenty of fluid when eating more fibre.
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/AJL diet, FOOD ADDITIVES
#additives
Food additives are substances which are added to food in order to preserve it & affect its appearance, texture, taste, smell & so on. Some food additives are natural, such as salt & spices. Others are manufactured chemicals. Example categories of additives are: preservatives, anti-oxidants, emulsifiers, stabilisers & colorings.
#Preservatives
Preservatives stop {microbes} from spoiling food or making it unsafe. Microbes such as moulds, yeasts & {bacteria} are present in small, harmless quantities in or on fresh food. In time they multiply.
This affects food in various ways. As the {microbes} feed, they break down the food, making it taste & smell bad. Fruit juice becomes fizzy when yeasts in the air get into it & breed.
Bread becomes mouldy & slowly disintegrates. {Microbes} can be dangerous in large quantities as they or their waste products are poisonous.
Preserving food will kill {microbes} or slow down their activity. This means food will keep longer & there is less waste. This leads to many practical benefits, shops can keep some foods for longer without waste, meaning lower prices for the consumer. Foods are available out of season & can be safely imported from abroad. Preservatives are therefore important for both health & practical reasons.
#Anti-oxidants
Any food prepared with fats or oils, such as butter or salad cream, is likely to contain an anti-oxidant. Anti-oxidants stop fats & oils from combining with {oxygen} & becoming rancid, that is having an unpleasant smell & taste. Vitamin E & {vitamin} C are examples of anti-oxidants.
#Emulsifiers
Emulsifiers mix together ingredients that would normally separate (e.g. oil & water). Stabilisers prevent them from separating again. Both are useful in making low-fat table spreads. They have many other uses in both sweet & savoury foods.
1 sort of emulsifier stops sauces such as mayonnaise from separating, stabilisers are added to instant desserts & toppings making them foamy when mixed. There are also substances called polyphosphates which are added to cured ham & frozen poultry to keep them tender & juicy. On the whole, emulsifiers & stabilisers are natural substances or are chemically related to them.
#Coloring
Coloring is added to some foods because they have lost their natural color during processing. Other foods are colored in order to make them appear to contain ingredients which they don't, or simply to make them look more attractive (e.g. fizzy orange drink contains artificial color & flavoring, but no oranges).
1 of the commonest colorings is caramel, which is made by over-cooking or chemically changing sugar. Beta carotene is a coloring which can be extracted from carrots & is a form of {vitamin} A. Some colorings are artificially produced. No colorings are allowed in baby foods.
#Enumber
Preservatives, anti-oxidants, colorings, emulsifiers & stabilisers are given E numbers. These are codes for these additives (e.g. coloring caramel has E number of E150). They are standard throughout all food manufacturers in U.K. & European Community.
#enhancer
Flavor enhancers make existing flavors seem stronger. They can be used when flavor is lost during processing. The best known is monosodium glutamate. It can be made from seaweed, but usually from sugar beet or wheat. It stimulates taste buds & has been used by the Chinese for centuries. Salt is another flavor enhancer.
#Sweeteners
The best known sweetener is probably saccharin. It contains almost no calories, as do other sweeteners, so they are put in diet drinks & low calorie foods. Sugar is a preservative as well as a sweetener in some foods, such as jam.
#caking
Anti-caking agents are added to some foods (e.g. icing sugar, powdered milk), to stop them clogging up. Firming agents, made from a substance called pectin, are added to some fruit & vegetables during processing. They stop them going soft.
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/Flour improvers & bleachers
Flour improvers & bleachers make stronger dough or whiten flour.
#nutrients
Some foods have nutrients added to them. {Vitamins} are added to white flour to replace those which are lost during processing. Vitamins are added to margarine & cereals in the making of breakfast foods. All additives are tested before they can be used & they must go through a long process of approval.
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/AJL VITAMINS
#Vitamins
Vitamins help to ensure that all cells & organs of the body are functioning well. Our bodies only need them in small quantities. A balanced diet should provide all the vitamins required. Fresh fruit & vegetables are very good sources of vitamins. There are about 20 {vitamins}. The most important ones are:
/Vitamin A
{Vitamin} A helps fight infections. It keeps the cell walls strong, thereby preventing {bacteria} & {viruses} from entering the body. It is also good for the skin & helps us to see in dim light. Sources: liver, carrots, green vegetables, eggs, butter, margarine.
/Vitamin B
{Vitamin} B is contained in at least 12 different substances, such as Riboflavin (B2) & Folic Acid (B12). They help breakdown carbohydrate, {protein} & {fat} to release energy, & help make blood & nerves healthy. Bodies can't store B vitamins, therefore daily supply is important. Sources: milk, meat, fish, fruit, vegetables, cereals, eggs, nuts, bread.
/Vitamin C
Vitamin C helps fight infections, assists the absorption of iron from food & keeps skin healthy. Bodies can't store {vitamin} C, therefore daily supply is important. Sources: fresh & frozen fruit & vegetables.
/Vitamin D
{Vitamin} D is made by the body when sunlight falls on the skin. We need it to help us absorb & use {calcium} & phosphorous for strong bones & healthy teeth. Sources: produced by the body, in liver, fish oil, eggs, butter & margarine.
/Vitamin E
{Vitamin} E helps to protect cells in the body. Sources: many foods, especially vegetable oils, eggs, green vegetables.
/Vitamin K
{Vitamin} K is necessary for the clotting of blood.
Sources: produced by the body, also in green vegetables, liver.
/Minerals
Minerals are necessary to keep the body's organs, bones & muscles functioning properly. A balanced diet usually provides all the necessary {minerals}. There are many different minerals needed, such as calcium, sodium, potassium, iron, zinc & iodine.
/Calcium
Calcium forms the structure of bones & teeth. A regular supply of {calcium} is vital because it is constantly needed by the body. Sources: milk, cheese, fish, beans, green vegetables.
/Iron
Iron is needed for the formation of {red blood cells}, which help to carry {oxygen} around the body. Sources: meat, liver, vegetables, peas, beans, fruit.
/Trace Elements
Trace elements are {minerals} which you need in minute quantities. Examples are selenium, chromium & silicon. They perform a variety of functions & are found in a wide range of foods (deficiency is very rare).
/Other minerals
Minerals such as potassium, magnesium, phosphorous & common salt (sodium chloride) are needed to keep the balance of chemicals in body cells at the correct level. These are found in many foods & there is little danger of deficiency.
Iodine, manganese & zinc are needed to control certain chemical reactions in the body. Iodine is found in fish, zinc comes from wholegrain cereals, peas, beans, lentils & meat. Manganese comes from wholegrain cereals, leafy vegetables & nuts.
#Water
Water is essential to life (66% of the body is water). Each cell in the body contains water. You take in about 3.5 pints (2 litres) of water/day. Half comes from drinks & the rest from food which contains various amounts (e.g. bread 39%, eggs 75%, carrots 90%, cucumber 99%).
Even dry food, like flour & cereals, contain some water.
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Every day you lose about 2 pints in urine & the rest in sweat & in your breath.
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/AJL VEGETARIANISM
#Vegetarian
Vegetarians do not eat meat for a number of reasons. Some think that it is wrong to kill animals for food. Others object to modern farming methods which often mean that animals are kept cramped together. Most think it gives them a healthier diet.
Some vegetarians, (ovo-lacto vegetarians), will not eat meat, fish or poultry. But they eat animal products, such as milk, which don't take the life of animals. It's possible to obtain all required nutrients from a vegetarian diet (eggs, milk, & cheese have similar nutrients to meat & fish). Also peas, beans, nuts & wholegrain cereals contain {protein}, {minerals} & {vitamins}.
Other vegetarians, vegans, will not eat anything that comes from animals. As well as meat & fish, vegans choose not to eat eggs, milk, cheese, butter, or any food in which animal products are used. A vegan diet must be planned carefully as it needs to contain all the nutrients which are necessary for a healthy life (e.g. pasta, brown rice, wholegrain cereals, nuts, vegetables & fruit).
