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    Regina Guinto
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    The document provides guidelines for preserving nutrients during food preparation and storage, including minimizing cooking time and water, avoiding overcooking vegetables, and refrigerating foods in airtight containers. It also describes the major macronutrients and micronutrients needed for a healthy diet and the nutritional benefits of ingredients in a chop seuy dish including vegetables, eggs, and shrimp that are rich in vitamins, minerals, fiber and protein.

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    The document provides guidelines for preserving nutrients during food preparation and storage, including minimizing cooking time and water, avoiding overcooking vegetables, and refrigerating foods in airtight containers. It also describes the major macronutrients and micronutrients needed for a healthy diet and the nutritional benefits of ingredients in a chop seuy dish including vegetables, eggs, and shrimp that are rich in vitamins, minerals, fiber and protein.

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    © All Rights Reserved
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    Download as docx, pdf, or txt
    31 views4 pages

    Group 4:: Milk

    Uploaded by

    Regina Guinto
    The document provides guidelines for preserving nutrients during food preparation and storage, including minimizing cooking time and water, avoiding overcooking vegetables, and refrigerating foods in airtight containers. It also describes the major macronutrients and micronutrients needed for a healthy diet and the nutritional benefits of ingredients in a chop seuy dish including vegetables, eggs, and shrimp that are rich in vitamins, minerals, fiber and protein.

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    © All Rights Reserved
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    of 4

    Group 4: Lamson, Jane Frances A.

    Kitchen Essentials and Basic Food Preparation

    1BSHM2B Dacio, Hazeline with Culinary Nutrition

    Albonia, El John G. Topic: Guidelines in Nutrition

    Orejola, Jan-Erik I.

    Rebancos, Mia

    Guidelines in Nutrition

    LOSS OF NUTRIENTS

    During all the stages of pre-preparation and preparation of food, there are losses of nutrients to some extent.
    Some of these losses can be prevented and with the help of certain practices the nutrition in food can be enhanced
    during pre-preparation and cooking. Let us see what these practices are.

     For vegetables :
    o Wash before peeling and cutting. Water soluble vitamins and minerals will not be lost.
    o Do not peel and cut the vegetables long before cooking
    o Cut vegetables into large pieces, to save nutrients.
    o Cook the vegetables in minimum amount of water or utilize the excess water in soups, dals and curries.
    o Cook the vegetables till tender, do not overcook.
    o Green leafy vegetables can be cooked without water as they already contain lot of water.
    o Use some vegetables in raw form as salad daily.
    o Vitamin C can be best conserved by cooking covered for a very short period.
     For fruits:
    o Cut just before eating
    o Consume in the natural form
    o Wash and consume apples, chikkoo and do not remove the skin
     Cereals and pulses:
    o Do not sieve atta as all the bran (chokar) will be lost. Bran or chokar is rich in B complex vitamins. Avoid
    repeated, prolonged washing of rice and dal avoid. It prevents loss of vitamin B complex.
    o Wash and soak dals and rice. Use the soaking water for cooking to save water soluble vitamins and
    minerals.
    o Avoid use of cooking soda to preserve nutrients.
    o Cook for the shortest possible time in minimum amount of water. Steaming under pressure (pressure
    cooking) cooks fast and conserves nutrients.
     Milk:
    o Repeated boilings and exposure to sunlight destroys the essential nutrients present in milk.

    PRESERVING NUTRIENTS IN FOOD

    Food provides the ideal mix of vitamins, minerals, and other nutrients. But the nutrients in foods begin to
    decrease as soon as the fruit or vegetable is picked and continues to decline until the food is eaten. The sooner you eat
    the food, the less chance of nutrient loss. The water-soluble vitamins, especially thiamin, folic acid and vitamin C, can be
    destroyed during improper storage and excessive cooking. Heat, light, exposure to air, cooking in water and alkalinity are
    all factors that can destroy vitamins.

     Keep fruits and vegetables cool.


     Refrigerate food in airtight moisture-proof containers. The loss of nutrients is slowed near freezing
    temperatures, at high humidity, and less air contact.
     Avoid trimming and cutting fruits and vegetables into small pieces.
     Microwaving cooking, steaming, or using a pan or wok with very small amounts of water and a tight-fitting lid
    are best.
     Minimize reheating food.
     Do not add baking soda to enhance a vegetable’s green color. Alkaline products destroy vitamins.
     Store canned goods in a cool place and serve any liquid packed with the food. If you don’t need all the liquid to
    cook the food, reserve the remainder for soup stock.
     Keep milk refrigerated and tightly capped, away from strong light.

    Classification of essential nutrients

     Macronutrients- ‘Macro’ means large; as their name suggests these are nutrients which people need to eat
    regularly and in a fairly large amount. They include carbohydrates, fats, proteins, fibre and water.
    o Carbohydrates- are referred to as energy-giving foods. They provide energy in the form of calories that
    the body needs to be able to work, and to support other functions.
    o Proteins- are needed in our diets for growth (especially important for children, teens and pregnant
    women) and to improve immune functions.
    o Fats and oils- concentrated sources of energy and so are important nutrients for young children who
    need a lot of energy-rich food.
     Saturated Fats- solid at cool temperature.
     Unsaturated Fats- liquid at room temperature.
    o Water- essential for life.
    o Fibre- mixture of different carbohydrates which are not digested like other nutrients but pass through
    the gut nearly unchanged.
     Micronutrients- As their name indicates (‘micro’ means small) micronutrients are substances which people need
    in their diet in only small amounts. These include minerals and vitamins.
    o Vitamins- groups of related substances present in small amounts in foodstuffs and are necessary for the
    body to function normally.
     Minerals- substances that people need to ensure the health and correct working of their soft tissues, fluids and
    their skeleton.

    DISH: CHOP SEUY

    Ingredients:

     Cabbage: Cabbage is a low-calorie vegetable that is rich in


    vitamins, minerals and antioxidants. itcontains small
    amounts of other micronutrients, including vitamin A, iron
    and riboflavin.
     Baguio Beans: There are more than 130 varieties of green
    beans, they are rich source of vitamins A, C, and K, it also
    contains a high amount of Chlorophyll.
     Carrots: Carrots are about 10% carbs, consisting of starch,
    fiber, and simple sugars. They are extremely low in fat and protein. Carrots are an excellent source of vitamin A
    in the form of beta carotene. They are also a good source of several B vitamins, as well as vitamin K and
    potassium. Carrots are a great source of many plant compounds, especially carotenoids, such as beta carotene
    and lutein.
     Sayote: This food is very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Niacin, Vitamin
    B6, Pantothenic Acid, Magnesium and Potassium, and a very good source of Dietary Fiber, Vitamin C, Vitamin K,
    Folate, Zinc, Copper and Manganese.
     Broccoli: Broccoli is low in digestible carbs but provides a decent amount of fiber. It is higher in protein than
    most vegetables. That said, the amount of protein in each serving is relatively low and also high in many
    vitamins and minerals, including folate, potassium, manganese, iron, and vitamins C and K1.
     Black Pepper: This food is low in Saturated Fat, and very low in Cholesterol and Sodium. It is also a good source
    of Vitamin C, Calcium, Magnesium and Potassium, and a very good source of Dietary Fiber, Vitamin K, Iron,
    Copper and Manganese.
     Salt: Salt is mainly composed of two minerals, sodium and chloride, which have various functions in the body. It
    is found naturally in most foods, and is widely used to improve flavor.
     Vetsin: Vetsin is the popular Filipino term for monosodium glutamate or MSG, the salt form of glutamic acidone
    of the most abundant naturally occurring non-essential amino acids.
     Quail Eggs: This food is a good source of Folate, Vitamin B12, Pantothenic Acid, Iron and Phosphorus, and a very
    good source of Protein, Riboflavin and Selenium.
     Pork: High-quality protein is the main nutritional component of pork, making it useful for muscle growth and
    maintenance. The fat content of pork varies. It’s mainly made up of saturated and monounsaturated fats.
     Shrimp: Shrimp is very nutritious. It is fairly low in calories and provides a high amount of protein and healthy
    fats, in addition to a variety of vitamins and minerals.Shrimp is high in cholesterol, but it also contains nutrients
    including antioxidants and omega-3 fatty acids
     Baby Corn: Low in calories,Rich in fibre,Low-carb veggie,Nutrientdense,Stimulates digestion

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