NUTRITION NOTES

Good meals Eating good food, especially with family and friends, is one of the pleasures of life.We all know that people who eat healthy, balanced diets are likely to have: plenty of energy to work and enjoy themselves; fewer infections and other illnesses. Children who eat well usually grow well.Women who eat well are likely to produce healthy babies. That is why it is important to know which combinations of foods make good meals and what the different food needs of different members of the family are. Foods and nutrients Foods provide nutrients so we can grow and be active and healthy A food is something that provides nutrients. Nutrients are substances that provide: energy for activity, growth, and all functions of the body such as breathing, digesting food, and keeping warm; materials for the growth and repair of the body, and for keeping the immune system healthy. There are many different nutrients.We divide them into: Macro (big) nutrients that we need in large amounts. These are: carbohydrates (starches, sugars and dietary fibre); fats - there are several kinds; proteins - there are hundreds of different proteins. Micro (small) nutrients that we need in small amounts. There are many of these but the ones most likely to be lacking in the diet are: minerals - iron, iodine and zinc; vitamins - vitamin A, B-group vitamins (including folate) and vitamin C. FATS, FATTY ACIDS AND CHOLESTEROL Fats and oils provide a concentrated source of energy and the essential fatty acids needed for growth and health. They aid the absorption of some vitamins such as vitamin A and improve the taste of meals. Some fatty/oily foods contain important vitamins. Fats and oils contain different ‘fat-nutrients’. These include unsaturated fatty acids, saturated fatty acids, trans fatty acids and cholesterol. Unsaturated fatty acids Two of the unsaturated fatty acids are called ‘essential fatty acids’ because the body cannot make them. They are needed for building cells, especially the cells of the brain and nervous system. Unsaturated fatty acids contain a group called ‘omega-3 fatty acids’, which help to protect the body from heart disease. Examples of foods containing mainly unsaturated fatty acids are most vegetable oils, groundnuts, soybeans, sunflower seeds, sesame seeds and other oilseeds, oily fishes and avocados. Foods rich in omega-3 fatty acids are oily sea fish and some seeds and pulses such as linseed and soybeans. Saturated fatty acids Examples of foods containing mainly saturated fatty acids are butter, ghee, lard/cooking fat, whole milk, cheese, fats from meats and meat products (e.g. sausages) and poultry, red palm oil and coconuts. Trans fatty acids When vegetable oils are processed to make them harder (e.g. for use in margarine and other solid fats), some of the unsaturated fatty acids are changed into trans fatty acids. These behave like saturated fatty acids. We should eat as little of the foods containing trans fatty acids as possible. Examples of foods containing trans fatty acids are margarine and lard (shortening), fried foods, such as chips (French fries) and others, commercially fried foods, such as doughnuts, as well as baked goods, biscuits, cakes and ice creams. Cholesterol Cholesterol is found only in animal foods but the body can make it from other fatnutrients. We need some cholesterol for our bodies to grow and function properly. There are two kinds of cholesterol in the blood. High levels of ‘good’ cholesterol (high-density lipoprotein) seem to reduce the risk of heart disease. Eating foods containing mainly unsaturated fatty acids tends to increase the level of good cholesterol. High levels of ‘bad’ cholesterol (low-density lipoprotein) seem to increase the risk of heart disease. Eating foods containing mainly saturated fats tends to increase the level of bad cholesterol. Fat needs Fat needs are expressed as ‘percent of total energy needs’ (see Appendix 2). The percent of total energy that should come from fat in a healthy balanced diet is: 30-40 percent for children on complementary feeding and up to the age of two years; 15-30 percent for older children and most adults; for active adults up to 35 percent is acceptable; At least 20 percent up to 30 percent for women of reproductive age (15-45 years). This means the diet of a woman of reproductive age who needs approximately 2 400 kcal/day should contain about 480-720 kcal from fat or oil. This is equivalent to 53-80 g of pure oil (or about 11-16 level teaspoons). Part of the fat in a diet is not added in the kitchen at home but is ‘hidden’ in foods such as meat, milk, groundnuts and oilseeds as well as fried foods. Fat and health It is recommended that less than one-third of the fat in the diet is in the form of saturated fatty acids. Red palm oil and coconuts/coconut oil are foods rich in saturated fatty acids but, unlike other such foods, they do not seem to increase the risk of coronary heart disease. Moderate intake of coconut, for instance, seems to be acceptable, providing other foods high in saturated fats are eaten as little as possible. This is particularly true where the overall lifestyle lessens the risk of heart disease. Such a lifestyle could, for example, be one with a high physical activity level, high intake of fish, vegetables and root crops, low intake of salt and little or no use of tobacco or alcohol. Red palm oil is also a good source of other important nutrients, such as vitamin A and vitamin E. Ideally trans fatty acids should provide less than 1 percent of the total energy intake (or not more than 2 g for most adults). For many families this means they should, when possible, eat more of the foods rich in unsaturated fatty acids (e.g. foods from plants and oily sea fish), less of the foods high in saturated fatty acids, and much less of the foods high in trans fatty acids. Foods rich in unsaturated fatty acids are better for the health of the heart than foods high in saturated or trans fatty acids Our bodies use different nutrients in different ways. IMPORTANT USES OF SOME NUTRIENTS Nutrient Main use in the body Macronutrients Carbohydrates - starches and sugars To provide energy needed to keep the body breathing and alive, for movement and warmth, and for growth and repair of tissues. Some starch and sugar is changed to body fat. Carbohydrates - dietary fibre Fibre makes faeces soft and bulky and absorbs harmful chemicals, and so helps to keep the gut healthy. It slows digestion and absorption of nutrients in meals, and helps to prevent obesity. Fats To provide a concentrated source of energy and the fatty acids needed for growth and health. Fat aids the absorp-tion of some vitamins such as vitamin A. Proteins To build cells, body fluids, antibodies and other parts of the immune system. Sometimes proteins are used for energy. Water To make fluids such as tears, sweat and urine, and to allow chemical processes to happen in the body. Micronutrients Iron To make haemoglobin, the protein in red blood cells that carries oxygen to the tissues. To allow the muscles and brain to work properly. Iodine To make thyroid hormones that help to control the way the body works. Iodine is essential for the development of the brain and nervous system in the foetus. Zinc For growth and normal development, for reproduction and to keep the immune system working properly. Vitamin A To prevent infection and to keep the immune system working properly. To keep the skin, eyes and lining of the gut and lungs healthy. To see in dim light. B-group vitamins To help the body use macronutrients for energy and other purposes. To help the nervous system to work properly. Folate To make healthy red blood cells and to prevent abnormalities in the foetus. Vitamin C To aid the absorption of some forms of iron. To destroy harmful molecules (free radicals) in the body. To help wound healing. IRON ABSORPTION Iron from meat, liver and other offal, poultry, fish and breastmilk is well absorbed in the gut. Iron from other milks, eggs and all plant foods is poorly absorbed, but other foods in the same meal affect the absorption of this type of iron. Meat, fish and vitamin C-rich foods (fresh fruits and vegetables) increase the absorption of this type of iron so more is absorbed. Some foods, such as tea, coffee and wholegrain cereals, contain ‘antinutrients’ (e.g. phytate) that decrease the absorption of this type of iron. The best way to make sure that we get enough of each nutrient and enough energy is to eat a mixture of foods. Topic 3 explains how to combine foods to make good meals. Different types of foods Different foods contain different mixtures of nutrients Staple foods are usually cheap and supply plenty of starch (for energy), some protein, some micronutrients (especially some of the B-group vitamins) and dietary fibre. Milk. Breastmilk can supply all the nutrients needed for the first six months of life and a useful proportion of the nutrient needs up to at least 2 years of age. Animal milks, and milk foods, such as curds, yoghurts and cheese, are excellent sources of protein, fat and many micronutrients, such as calcium (but not iron). Eggs are a good source of protein and fat and several micronutrients. Meat, poultry, fish and offal from these foods are excellent sources of protein and often of fat. They supply important amounts of iron (especially red meat and red offal) and zinc, and many other micronutrients including some B-group vitamins. Liver of all types is a very rich source of iron and vitamin A. The best sources of iron are meat, offal, poultry and fish Fats and oils are concentrated sources of energy. For example, one spoon of cooking oil contains twice as much energy as one spoon of starch or one spoon of sugar. Fats contain fatty acids some of which are needed for growth. In addition to ‘pure’ fats (e.g. butter) and ‘pure’ oils (e.g. maize oil), other rich sources of fats and oils are oilseeds, cheese, fatty meat and fish, avocados and fried foods. Red palm oil is a rich source of vitamin A. Sugar gives only energy and no other nutrients. It is useful for making foods taste nice and for improving appetite, for instance during illness. However, eating sugary foods too often can be harmful to health for several reasons. Sweet, sticky foods, such as ice lollies, or snacks and pastries prepared with pleanty of sugar, honey or syrup, are bad for the teeth if eaten often. Many sugary foods also contain much fat, which increases the risk of ‘overeating’ for those who should limit their energy intake. People who often eat sugary foods and consume sweet drinks such as sodas (bottled fizzy drinks) are more likely to become overweight and to develop diabetes. These people also often eat less of other, more nutrient-rich foods. There is much sugar in sweets (candy), lollies, sodas, jam and sweet cakes and biscuits. Eating too much sweet sticky food is bad for the teeth Eating too much sugary food often means eating less of other, more nutrient-rich foods Vegetables and fruits are important sources of micronutrients and dietary fibre but the amounts vary according to the type of vegetable or fruit. Orange vegetables, such as orange sweet potato and carrots, and orange fruits, such as mango and pawpaw but not citrus fruits (e.g. oranges and lemons), are excellent sources of vitamin A. Most fruit and fresh (notovercooked) vegetables provide vitamin C. Dark green vegetables supply folate and some vitamin A. Many vegetables (e.g. tomatoes, onions) provide additional important micronutrients that may protect against some chronic conditions such as heart disease. The best way to make sure we get enough of each micronutrient and enough fibre is to eat a variety of vegetables and fruits every day. Flavouring foods. Everyone uses salt in cooking and there is salt in many processed foods. Too much salt is harmful and can lead to high blood pressure. Iodized salt is an important source of iodine. Herbs, spices, garlic and onions are examples of other flavouring foods that help to make meals tasty. Water. We need about eight cups of water each day and more if we are sweating or have a fever or diarrhoea. In addition to drinking water, we get water from tea, coffee, juices and soups, and from fruits and vegetables. Food needs of the family The amounts of different nutrients a person needs varies with age, sex, activity and whether menstruating, pregnant or breastfeeding. Needs also vary during sickness and recovery.

Types of Food—Vocabulary

Nearly everything we eat comes from plants, animals, birds, fish and other sea creatures like shellfish. We can eat the edible parts of many plants like roots and leaves as well as things plants produce like fruits and seeds. We can also eat various parts of animals as well as things animals produce like milk. In many parts of the world people also eat insects and things they produce like honey. Before the development of agriculture, people got food from the plants and animals in the world around them. They dug up roots, gathered fruits and seeds, hunted and trapped animals and birds and used spears and nets to catch fish. They also collected shellfish and other seafood as well as insects and bird eggs, and in many parts of the world people still do all these things. Around ten thousand years ago agriculture began to develop when people in the Middle East, Asia and South America began cultivating plants and domesticating animals and birds. They cultivated grasses that produced grains like rice and wheat, and grew plants that produced vegetables, nuts and beans. They also grew fruit trees and kept poultry for meat and eggs and raised animals for meat and milk, and around eight thousand years ago people also began making dairy foods like cheese and yoghurt from sheep and goat milk. As agriculture developed, farmers began producing more and more different types of food, and now we see a huge range of foods in supermarkets. Find out much more about all these types of food by exploring the pages below: Vegetables Fruits Grains, Beans and Nuts Meat and Poultry Fish and Seafood Dairy Foods

Most Popular Foods in America

Number 10 Potato Chips white plate with paper towel and thin crispy potato chips It is not surprising to see that potato chips made the list. Everywhere I go, parties, etc. I see potato chips. At the supermarket, there are rows and rows of chips and several different flavors of potato chips. According to Statista in 2020, 284.37 million Americans ate potato chips. That is an insane amount of potato chips. Do you want to know another country that eats a lot of potato chips? France! Who knew? Potato chips originated in the United States, but happy to see the people of France love them almost as much as we do here in the US. Want to learn how to make thin crispy potato chips at home? Follow this awesome potato chips recipe. Or maybe you want something a little healthier? Try this sweet potato chips recipe. Number 9 – Donuts/Doughnuts homemade glazed donuts on a white plate Whether you spell them donuts or doughnuts, it doesn’t matter, these tasty pastries are number 9 on this the most popular foods in America list. Ever since I was a little kid, I enjoyed eating donuts. Walking to the local donut shop and picking up a few, or a dozen, haha. Such an amazing thing to eat for breakfast or a treat throughout the day. Here in the United States, it is easy to find a donut shop, Krispy Kreme, Winchell’s, Dunkin’, etc. According to this article, over 10 billion donuts are consumed in the US every year! That is an insane amount of donuts. Want to make your own Krispy-Kreme style donuts at home? Check out this homemade glazed donuts recipe. Or maybe you love chocolate cake donuts or pumpkin cake donuts? I have recipes for those too. Number 8 – Ice Cream bowl of homemade chocolate ice cream sitting on a white plate Coming in at number 8 is ice cream. Another childhood favorite of mine. I have fond memories of going to the Thrifty store and getting a scoop of Thrifty brand ice cream with my family. My favorite flavor back then was Chocolate Malted Crunch. The average American consumes a whopping 23 pounds of ice cream and other related frozen desserts in a year. The most popular flavors being Vanilla first, then Chocolate. I do love some ice cream! Learn how to make this chocolate ice cream in a bag or this 3-ingredient vanilla ice cream. Number 7 Most Popular Food in America – Chicken Tenders Chicken nuggets in a white bowl next to ketchup Next up on the list number 7, chicken tenders. Whether you get McDonald’s chicken McNuggets, Chick-fil-A nuggets, or many other varieties, Americans love their chicken tenders. With that said according to this article that may not always be the case. There appears to be a decline for those tasty chicken morsels. I haven’t seen it though, it still seems to be one of the most popular meals for kids when parents go to Fast Food restaurants. Check out this recipe for chicken tenders and make them at home. Number 6 – Soft Drinks/Soda Rows of soft drinks (source: Pixabay) Would you like a drink with that? An all too common phrase we have grown accustomed to here in the United States and many other places around the world. Coming in at the number 6 spot for the most popular foods in America is Soda. People everywhere not just in the US, can’t get enough of their sugary soda. I am not a normal person I guess, I don’t drink hardly any soda. Just how popular is soda here in the US? According to this article, the average American drinks 45 gallons of pop/soda every year. Which is roughly 470 cans, well over 1 can of soda every day. Is it safe to say, Americans have a soda addiction? Coca-Cola has been the number 1 soda in the US and around the world for decades. Number 5 Most Popular Foods in America is Pizza! homemade pepperoni pizza on a pan. Up next is the wildly popular food, pizza. I can see why it ranks number 5 of the top 10 most popular foods in America. I have many fond memories making and buying and eating pizza with friends and family. My family used to drive to Little Caesar’s and get a couple of pizzas as well as rent a movie at the next-door movie rental place. I have definitely eaten my fair share of pizza over the years. Pizza is actually one of my favorite foods when I feel like splurging. According to this article, Americans eat a whopping 3 Billion pizzas per year with the average American eating around 40 pizzas a year. What is the most popular pizza topping? Surprise, surprise, the most popular pizza topping is pepperoni. I love homemade pizza. Check out this recipe for amazing homemade pizza dough. And this recipe for homemade pizza sauce. Number 4 – Oreo Cookies Three Oreo cookies next to a glass of milk. Number 4 most popular foods in America. (source: Pixabay) At number 4 on the most popular foods in America list we have Oreo cookies. These versatile sandwich cookies are simply amazing. Wether you eat them plain or dip them in milk, or use them in many different recipes, you can’t go wrong with them. Oreos aren’t my favorite cookie but I definitely enjoy them. I use them as an ingredient in my desserts quite a bit. And if you love Oreos and you love chocolate, you will love these Oreo Pops. Just how popular are Oreos? According to Statista, 71.26 Million Americans ate Oreos in 2020. That is a heap ton of Oreos. I know I ate several or used them in recipes a lot during that time. Number 3 Most Popular Foods in America are French Fries Homemade French Fries in a clear plastic cup. Number 3 most popular foods in America Time for the 3rd most popular foods in America, French Fries. I couldn’t agree more, I absolutely love French fries. I loved them as a kid and still love them. Honestly, anything potato is awesome, but French Fries are the best potato dish in my opinion. Nearly every fast food restaurant and many diners/restaurants serve a version of French fries. According to this article, Americans eat almost 30 pounds of French Fries each year! And Belgians eat even more, 1/3rd more. Which restaurant in America sells the most? You guessed it, McDonald’s. They actually use roughly 7% of ALL the potatoes grown in the US for their French Fries. 1/3 of all the French Fries sold in the US come from McDonald’s. I can see why, their fries are definitely delicious. Not my favorite though. I actually prefer fries from places like Five Guys. Want to learn how to make amazing crispy French Fries at home? This is awesome homemade French Fry recipe. Number 2 – Hot Dogs Hand holding a hot dog with ketchup and mustard, the 2nd most popular foods in America (source: Pixabay) And coming in at number 2 on the list are hot dogs! Yes! I knew these would be on the list when I was doing my research. I actually eat quite a few of these each year. Some weeks I eat one every day for lunch, haha. They are the classic ballpark food and carnival/theme park food. And it is a popular streat vendor food in some of the busy American cities, like New York. They are incredibly easy to make at home, probably one reason they are so popular. And kids absolutely love them. Just don’t watch a video on how they are made, lol. According to Hot-Dog.org Americans consume 20 Billion, yes Billion, hot dogs each year, with an average of 70 per person per year. And hot dogs are served in about 95% of American homes. Yes, we love our hot dogs here in the US. While I don’t have a recipe for the franks themselves, I do have a recipe for homemade hot dog buns. Check it out if you like. The Number 1 Most Popular Foods in America are Hamburgers! juicy hamburger on white plate Oh yes, oh yes, Hamburgers are the number 1 most popular foods in America. Surprised? I am not. I am slightly addicted to eating hamburgers. If I had it my way, I would probably eat one every day, haha. Homemade burgers are my preference, but I definitely don’t mind fast food burgers, especially Wendy’s and Five Guys, which are two of my favorite places to go. Sorry McDonalds! And it is hard to be a good sit down burger joint when you have the time, and are willing to pay extra. Many households in the US grill burgers and hot dogs all year around and especially on Holidays like Memorial Day, 4th of July, and Labor Day. According to Yahoo and the USDA, Americans eat an average of 2.4 hamburgers a day, or 50 Billion burgers each year. I definitely don’t eat that many, but apparantley many Americans do. If making them at home you have got to try this juicy hamburger recipe. And why not make these homemade hamburger buns to go with the patties? To sum up here are the Top 10 Most Popular Foods in Amercia: Potato Chips Donuts Ice Cream Chicken Tenders Soft Drinks/Soda Pizza Oreo Cookies French Fries Hot Dogs Hamburgers

Food lovers table

Food is any substance consumed to provide nutritional support for an organism. Food is usually of plant or animal origin, and contains essential nutrients, such as carbohydrates, fats, proteins, vitamins, or minerals. The substance is ingested by an organism and assimilated by the organism's cells to provide energy, maintain life, or stimulate growth.

Historically, humans secured food through two methods: hunting and gathering and agriculture, which gave modern humans a mainly omnivorous diet. Worldwide, humanity has created numerous cuisines and culinary arts, including a wide array of ingredients, herbs, spices, techniques, and dishes.

Today, the majority of the food energy required by the ever-increasing population of the world is supplied by the food industry. Food safety and food security are monitored by agencies like the International Association for Food Protection, World Resources Institute, World Food Programme, Food and Agriculture Organization, and International Food Information Council. They address issues such as sustainability, biological diversity, climate change, nutritional economics, population growth, water supply, and access to food.

The right to food is a human right derived from the International Covenant on Economic, Social and Cultural Rights (ICESCR), recognizing the "right to an adequate standard of living, including adequate food", as well as the "fundamental right to be free from hunger".