composition of foods
fruits and vegetables
meat
eggs
pulses and nuts
alternative protein
cereals
dairy products
fish
margarine and butter
nutritive value of fruits
nutritive value of vegetables
vitamin a
vitamin c
starch
high in carbs, mainly the roots and tuber
calcium and iron
HIGH in fibre
vitamin c
vitamin b: mainly thiamin, riboflavin & niacin
vitamin E & K: a little in green leafy vegetables
vitamin a: in green leafy vegetables and carrots
importance in variety
different flavors and texture
different water content makes them refreshing
nutrient content varies
color relation
yellow: carotenoids
green: chlorophyll
red: anthocyanin
correct choice
ways to preserve
avoid damaged and bruised veggiesbn
leaf vegetables should be CRISP and FIRM
insect and mould infected should be AVOIDED
peel it thinly
prepare them just before cooking (prevents oxidation)
wash them, not soak them
use minimum amount of water when boiling them
nutrients loss when cooking:
storage
serve quickly
water soluble vitamins
peeling: the outer shell
leaf vegetables: stored the MIN amount of time in a cold place
all vegetables should be eaten ASAP
tuber and roots: in a dry place
nutritive value of nuts
common nuts
nutritive value of pulses
common pulses
pulses preparation
beans
peas
chickpeas
lentils
peanuts
almonds
cashew
chestnut
walnut
high fats
LBV protein
fat soluble its: A &E
carbs
LBV protein
20% fats
20% carbs
GOOD in vitamin B
all pulses should be soaked in water for 8 hours & boiled
reasons to use AP
examples
Main types
Quorn
TVP
tempeh
soy products
cheaper than meat
a country with food shortages
cheaper feed for animals
dislike of flesh
HBV
LBV
tofu
soy burgers
lentils
beans
nuts and seeds
staple food: food consumed around the world that takes part in the main diet
sources
nutritive value
structure and composition
Bran: the outer layer, protects cereal, contains vitamin B and other minerals
buckweat
corn
barley
millets
oats
quinoa
LVB protein
carbs
fats
iron & NSP
Endosperm: middle part which contains carbohydrates and also protein
germ: smalles layer which contains vitamin E , B and fats for anti oxidation
Types
white
oily
salmon
pilchard
cod
sole
how to detect the fish:
bright eyes, not sunken
moist skin, not sticky
sea fresh smell
Bright red gills
plenty of bright scales
Nutritive value
storage and preservation
HBV protein
rich in unsaturated fatty acids
fat soluble its: A & D and water soluble: B
minerals: iodine, sodium, chloride, potassium, phosphorus
fish should be eaten as soon as bought
keep in a cold part but not in the freezer
preserving: curing with wood smoke for flavor & canning
Functions of egg:
egg correct storage
protein found in eggs
egg not fresh
Structure and composition 
nutritive value
emulsifying: mayonnaise
coating: milanese
thickening: sauces and custards
binding: veggie burgers
enriching: sauces & pasta
garnish: aji de gallina
Trapping air: mouses
glazing: scones
do not wash, may destroy protective cuticle
remove from cold IF WHISKING
away from strong-smelling foods
can be frozen
in the refrigerator
can be stored between 2-3 weeks
ovalbumin
mucin
egg decomposes
air space increases
thick white becomes thinner
moisture is lost through shell
water moves from white to yolk
hydrogen sulphide is released
FLOATS IN WATER
yolk membrane weakens
bacteria enters the shell
inner membranes: surround egg white (defensive barrier)
thin white: narrow fluid next to shell
shell: allows air and moisture to pass through its pores
thick white: thick, closer to yolk
chalaza: keeps yolk concentrated
yolk: main source of protein
cuticle: transparent, protective coat
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egg yolk: fat and protein
fat soluble vitamins ADEK
NO fat
IRON
riboflavin and other B vitamins
egg white: protein (ovalbumin and mucin)
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