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Group 4:: Milk
Group 4:: Milk
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.
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.
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.
Ingredients: