Nutrional Needs When Selecting Recipes For Different Groups Of People Flashcards
Altering or Substituting Ingredients
Reducing Fat
• Use low-fat dairy products instead of full-fat versions (e.g., semi-skimmed or skimmed milk instead of whole milk).
• Replace butter with vegetable-based spreads or oils such as rapeseed or olive oil.
• Use lean meats (chicken, turkey, or fish) instead of fatty meats like lamb or pork.
• Reduce the use of processed foods that contain high levels of saturated fats.
Reducing Sugar
• Swap sugar for natural alternatives such as honey, fruit purée, or sweeteners.
• Use less sugar in baked goods and rely on natural sweetness from ingredients like bananas or dried fruit.
• Choose whole fruits instead of fruit juices, which contain high amounts of free sugars.
Increasing Fiber
• Use wholemeal or wholegrain flour instead of white flour in baking.
• Replace white rice, pasta, and bread with wholegrain versions.
• Add extra vegetables, beans, or lentils to meals to increase fiber intake.
Increasing Protein
• Incorporate plant-based protein sources such as beans, lentils, quinoa, and tofu.
• Choose eggs, dairy, lean meats, and fish for good-quality protein sources.
• Increase the use of nuts and seeds in meals and snacks.
Adapting for Special Dietary Needs
• Vegetarian/Vegan diets: Replace meat with plant proteins like tofu, beans, or lentils.
• Coeliac disease (gluten-free diets): Use gluten-free flours and grains such as rice or quinoa.
• Lactose intolerance: Choose dairy-free alternatives such as soya, almond, or oat milk.
• Diabetes: Use slow-releasing carbohydrates like wholegrains and reduce sugar intake.
Changing the method of cooking or process
Grilling instead of frying – Reduces the amount of added fat in meats and vegetables.
Steaming instead of boiling – Preserves vitamins and minerals in vegetables.
Baking instead of deep-frying – Cuts down on unhealthy fats while maintaining texture.
Air-frying instead of frying in oil – Reduces fat intake while keeping food crispy.
Slow cooking instead of high-temperature frying – Helps retain nutrients and allows for tender cooking with less fat.
Changing the Portion Size
Children (1-12 years)
• Smaller portions than adults due to smaller stomach capacity.
• Nutrient-dense foods to support growth and development.
• Avoid large portions to prevent overeating and unhealthy weight gain.
Teenagers (13-18 years)
• Require larger portions due to growth spurts and high energy needs.
• Higher intake of protein, calcium, and iron to support muscle and bone development.
• Balanced meals to provide sustained energy for active lifestyles.
Adults
• Portion sizes should be based on activity levels to maintain a healthy weight.
• Balanced intake of macronutrients (carbohydrates, proteins, and fats).
• Should avoid oversized portions to prevent excess calorie consumption.
Elderly People
• Require smaller portions but still nutrient-dense meals.
• Increased intake of protein and calcium to prevent muscle loss and osteoporosis.
• Softer textures for those with dental issues.
Pregnant Women
• Slightly increased portion sizes, especially in the second and third trimesters.
• Increased iron intake to support higher blood volume.
• Higher intake of folic acid to prevent birth defects.
People Managing Weight
• Reducing portion sizes helps with weight loss.
• Larger portions of vegetables and smaller portions of high-calorie foods help control calorie intake.
• Controlled carbohydrate intake is essential for diabetes management.
