nutritional needs when selecting recipes Flashcards
What are your aims when modifying the nutritional profile of recipes (4)
- to lower the fat
- to lower the sugar
- to lower the salt
- increase the fibre
List three things you may need to do when modifying a recipe
- adapt it to meet cultural needs
- change the method of cooking
- change its appearance
- improve the nutritional content
- change its shape
- improve its flavour
- modify the ingredients used
- change how it is assembled
- improve its texture
- improve its colour
- reduce the cost
- change it to meet a specific dietary need
High and low in g in total fat
HIGH - more than 17.5g/100g
LOW - less than 3g/100g
High and low g in saturated fat
HIGH - more than 5g/100g
LOW - less than 1.5g/100g
High and low g in sugars
HIGH - more than 22.5g/100g
LOW - less than 5g/100g
High and low g in salt
HIGH - more than 1.5g/100g
LOW - less than 0.3g/100g
Define dietary guidelines
Advice from the government on recommended food intake in order to achieve dietary goals
List 3 of lowering fat
- use fromage frais, quark, or plain yoghurt in place of cream
- use smaller amounts of stronger tasting cheese, such as mature cheddar cheese or parmesan instead of mild cheese
- choose lean cuts of meat or cut visible fat off meat
- swap ice cream for sorbet
- choose canned fish such as tuna in water or brine rather than oil
- reduce the amount of butter on bread or change to a low-fat spread
List 3 ways of reducing sugar
- reduce the quantity of sugar in recipes - most still work with a smaller amount
- replace sugar with dried or fresh fruit e.g. banana in muffins provided both sweetness and moisture
- use sweeteners which add flavour
List 3 ways of reducing salt
- make use of herbs and spices instead of salt
- read labels on food products and purchase ones with a lower salt content
- reduce the amount of processed foods you eat
- reduce the amount of savoury snacks you eat
- read labels and check that sodium has not been added to the ingredients
List 4 foods that are almost always high in salt
- bacon / ham / smoked meats
- cheese
- pickles
- salami
- salted and dry roasted nuts
- salty fish and smoked fish
- soy sauce
- gravy granules, stock cubes and yeast extract
List 3 ways you can increase the amount of fibre in your diet
- incorporate extra vegetables into casserole, soups, pasta dishes, meat sauces and stir-fries
- use whole-grain cereal products such as wholemeal pasta and wholemeal bread
- substitute all or half and half wholemeal flour for white flour
- choose breakfast cereals which are wholegrain
- add fresh or dried fruit to puddings,cake and biscuits
- have dried fruit, nuts and seeds as snacks
List three methods of cooking that use a lot of added fat
- roasting
- shallow-frying
- deep-frying
List three cooking methods that reduce fat
- grill or oven-bake foods instead of frying
- steam fish instead of frying
- poach, bake or boil so that no fat is added
- dry-fry meat in a non-stick pan
- use fats and oils sparingly
- when frying ensure that the fat is at the correct temperature so that less fat is absorbed by the food
- when food is fried put it onto kitchen towel to absorb any excess fat
State the four areas of our diet which we should be changing
- cooking method
- portion size
- amount of fibre (inc)
- reducing salt and sugar