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    Preparation of Food

    Uploaded by

    Ama De Silva
    This document discusses tips for maximizing nutrient retention during cooking. It recommends using minimal water for boiling or poaching, consuming cooking liquids, and adding back meat juices. It also suggests not peeling vegetables before cooking, cutting foods after rather than before cooking, using short cooking times, and avoiding baking soda when cooking vegetables. The document also outlines how heat affects different nutrients in food like carbohydrates, fats, proteins, vitamins and minerals. It describes various cooking methods like moist heat, dry heat, frying techniques. Finally, it discusses some problems with nutrition in pre-school children like excessive milk intake, faddy eating, encouraging regular meals and snacks, and avoiding distractions during meals.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Preparation of Food

    Uploaded by

    Ama De Silva
    36 views13 pages
    This document discusses tips for maximizing nutrient retention during cooking. It recommends using minimal water for boiling or poaching, consuming cooking liquids, and adding back meat juices. It also suggests not peeling vegetables before cooking, cutting foods after rather than before cooking, using short cooking times, and avoiding baking soda when cooking vegetables. The document also outlines how heat affects different nutrients in food like carbohydrates, fats, proteins, vitamins and minerals. It describes various cooking methods like moist heat, dry heat, frying techniques. Finally, it discusses some problems with nutrition in pre-school children like excessive milk intake, faddy eating, encouraging regular meals and snacks, and avoiding distractions during meals.

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    PREPARATION OF FOOD

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    This document discusses tips for maximizing nutrient retention during cooking. It recommends using minimal water for boiling or poaching, consuming cooking liquids, and adding back meat juices. It also suggests not peeling vegetables before cooking, cutting foods after rather than before cooking, using short cooking times, and avoiding baking soda when cooking vegetables. The document also outlines how heat affects different nutrients in food like carbohydrates, fats, proteins, vitamins and minerals. It describes various cooking methods like moist heat, dry heat, frying techniques. Finally, it discusses some problems with nutrition in pre-school children like excessive milk intake, faddy eating, encouraging regular meals and snacks, and avoiding distractions during meals.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    36 views13 pages

    Preparation of Food

    Uploaded by

    Ama De Silva
    This document discusses tips for maximizing nutrient retention during cooking. It recommends using minimal water for boiling or poaching, consuming cooking liquids, and adding back meat juices. It also suggests not peeling vegetables before cooking, cutting foods after rather than before cooking, using short cooking times, and avoiding baking soda when cooking vegetables. The document also outlines how heat affects different nutrients in food like carbohydrates, fats, proteins, vitamins and minerals. It describes various cooking methods like moist heat, dry heat, frying techniques. Finally, it discusses some problems with nutrition in pre-school children like excessive milk intake, faddy eating, encouraging regular meals and snacks, and avoiding distractions during meals.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 13

    PREPARATION OF FOOD

    PART 2
    Tips to Maximize Nutrient Retention
    During Cooking
    1. Use as little water as possible for poaching or boiling.
    2. Consume the liquid left in the pan after cooking vegetables.
    3. Add back juices from meat that drip into the pan.
    4. Don't peel vegetables until after cooking them. Better yet, don't peel at all to maximize fiber and
    nutrient density.
    5. Cook vegetables in smaller amounts of water to reduce loss of vitamin C and B vitamins.
    6. Try to finish cooked vegetables within a day or two, as vitamin C content may continue to decline
    when the cooked food is exposed to air.
    7. Cut food after rather than before cooking, if possible. When food is cooked whole, less of it is
    exposed to heat and water.
    8. Cook vegetables for only a few minutes whenever possible.
    9. When cooking meat, poultry and fish, use the shortest cooking time needed for safe consumption.
    10. Don't use baking soda when cooking vegetables. Although it helps maintain color, vitamin C will be
    lost in the alkaline environment produced by baking soda.
    Heat and Nutrients
    Effects of heat on food:
     Foods are composed of:
     Carbohydrates
     Fats
     Proteins
     Water
     Minerals, Vitamins & Pigments
     It is important to understand how these
    components react when heated or are
    mixed with other foods
    Heat and Nutrients
    Carbohydrates
    oStarches and sugars are both carbohydrates
    found in: fruits, vegetables, grains, beans and
    nuts. Meats and fish also contain a small amount

    oTwo most important changes caused by cooking:


    Caramelization
    oBrowning of sugars (browning vegetables and
    golden colour of bread crust)
    Gelatinization
    oStarches absorb water and swell (thickening
    sauces)
    Heat and Nutrients
    Fat Facts
    Break down when heated
    Smoke when they become hot enough
    Higher smoke point fats are good for deep frying
    Heat and Nutrients
    Protein-Heat does not destroy the protein in food, though it might reduce the overall content
    slightly.

    Vitamins
    B vitamins and vitamin C, leach into cooking water.
    Vitamins A, D and E are fat-soluble and leach into cooking oils.
    Vitamins, K and B-3, or niacin, are stable enough to hold up well during cooking.

    Minerals -Cooking does not reduce the amounts of most of the minerals in food, including
    calcium, phosphorus, magnesium, iron, zinc, iodine, selenium, copper, manganese, chromium
    and sodium.
    The exception is potassium, can leach into cooking water..
    Cookery
    Methods

    Dry heat Moist heat Frying

    Baking Boiling Deep fry

    Roasting Steaming shallow fry

    Grilling Stewing

    Steam in
    Barbequing
    pressure cooker

    Basting
    Cooking Methods
    Moist Heat:
    Poach, simmer, boil
    Cooking in water or seasoned, flavored liquid
    Steam
    Expose foods directly to steam
    Braise
    Cooked covered in a small amount of liquid
    Cooking methods
    Dry Heat
    Roast/Bake
    To cook foods by surrounding them with hot, dry air
    Cook uncovered
    Meats cooked on a rack
    Change position of product occasionally
    Smoke roasting
    Cooking methods
    Broil
    To cook with radiant heat from above
    Used for tender items
    Salamander
     is a low-heat broiler
    Grill
    To cook with heat from below on an open grid
    Griddling is done on a solid surface
    Cooking methods
    Dry-Heat Using Fats
    Sauté
    To cook quickly in a small amount of fat
    Preheat the pan
    Do not overcrowd the pan
    Meats are sometimes dusted with flour first
    Pan is deglazed with a liquid after sautéing to dissolve brown bits of food on the pan
    bottom
    Cooking methods
    Pan-Fry
    To cook in a moderate amount of fat in a pan over moderate heat
    Similar to sauté, but more fat is used
    Usually done over lower heat
    Amount of fat depends on food being cooked
    Food is normally turned at least once
    Deep-Fry
    To cook submerged in hot fat
    Problems with nutrition in pre-school
    children
    Food and eating is a learning experience for children and also can be a source of frustration
    for parents. However, healthy children will not starve themselves.
    Excessive milk intake (greater than 1.5 pints per day) can diminish the appetite and as a
    result the child may not eat properly at mealtimes.
    Faddy eating is part of normal development
    New foods and tastes should be introduced frequently with presentation of food also being
    important.
    Three main meals should be encouraged with tooth-friendly snacks between meals.
    Re-focus parents attend for immunisation and developmental checks.
    Obesity in pre-school children can be the parents' fault
    Mealtimes should be a family and social occasion. Distractions such as television should be
    avoided .

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