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Protein is an important
substance found in every cell in the human body. In fact, except
for water, protein is the most abundant substance in your body. This
protein is
manufactured by your body utilizing the dietary protein you consume. It
is used in
many vital processes and thus needs to be consistently replaced. You
can accomplish
this by regularly consuming foods that contain protein.
Energy
Hormones
Enzymes
Antibodies
Protein forms antibodies that help prevent
infection, illness and disease. These proteins
identify and assist in
destroying antigens such as bacteria and viruses. They often work
in conjunction with the other immune system cells. For example, these
antibodies
identify and then surround antigens in order to keep them contained
until they can be
destroyed by white blood cells.
“Through its role with cell growth and division, vitamin A has an
important role in the
normal formation and maintenance of the heart, lungs, kidneys and other
vital
organs,” Dr. Sherry Ross, women’s health expert at Providence Saint
John’s Health
Center in Santa Monica, California, told Live Science.
Sources
● Cantaloupe
● Pink grapefruit
● Apricots
● Carrots
● Pumpkin
● Sweet potatoes
● Winter squash
● Broccoli
Vitamin A Deficiency
Vitamin A deficiency is
a major health problem that affects around one third of children
aged under five years. Vitamin A deficiency causes blindness in about 250,000–
500,000
children from developing countries every year and the highest prevalence
is in
Southeast Asia and Africa. According to the Global Alliance for Vitamin
A, several
strategies should be encouraged to help manage this problem and some of
these are
described below.
Vitamin A Functions
Vision
Vitamin A is essential
for maintaining healthy immune function and deficiency can lead
to an impaired response to infection.
Cell growth
Vitamin A in
the form of retinoic acid is essential for gene transcription. Retinol is taken
up by the cell where it is oxidized to retinaldehyde (by retinol
dehydrogenases), which
is then oxidized to give retinoic acid. The conversion of retinal to
retinoic acid is
irreversible and the process is therefore tightly regulated because retinoic acid f
unctions
as a ligand for
nuclear receptors. Retinoic acid binds to these nuclear receptors called in
order to regulate gene transcription.
Skin health
Retinoic acid also maintains skin health by activating genes that cause
immature skin
cells to develop into mature epidermal cells. The exact mechanism behind
this is
currently being researched to help develop treatments for dermatolgical
diseases.
Currently, the retinoic drug isotretinoin is the most commonly prescribed
agent in the
treatment of acne. This drug decreases the size of sebaceous glands and
reduces their
secretions. The agent also reduces the amount of bacteria present in
the ducts and
surface
of the skin, which occurs as a result of reduced sebum, which bacteria rely on as
a source of nutrients.
Vitamin a food sources
ii) Moist heat method of cooking and nutrient losses occur in these
Ans
It’s the process in which heat is generated in water to enable the cooking
process.
BOILING
EXAMPLES
SIMMERING
● Should not rush otherwise the food may break down and may turn mushy.
● It is a time and fuel consuming method.
● While simmering, heat sensitive nutrients are lost.
POACHING
STEWING
BLANCHING
Food is blanched by immersing the food items in hot water and then cooling them und
er
cold water. Usually, food items that need to be frozen, for example, peas are
blanched.
STEAMING
Water soluble nutrients are lost in pressure cooking the food so one
should use the
water in making gravies.
FRYING
Done at 180-220
degree celsius using oil or fat as the medium to cook. Food is cooked at
a fast pace. The types of frying are:
SHALLOW FRYING
In this method, the oil submerges only half of the food product and
then food is
browned.
one has to be careful not to burn the food because the food is cooked at a fast
pace. For example, Parantha (Indian bread) is made this way.
DEEP FRYING
In this, the food item is completely immersed into hot oil in a large
quantity. Foods
cooked using this method are pakoras, samosas, French fries, etc.
BRAISING
BAKING
The food is kept in the center of an oven and the food is cooked by
radiation. It makes
the food brown, crisp and soft inside. The temperature at which food
is usually
prepared is 120-250 degree celsius. Used to make cakes, cookies,
vegetables, poached
eggs, sweet dishes, etc.
MICROWAVE OVEN
It works on the
principle of electromagnetic waves which are produced by power source
magnetron and are absorbed by the food.
1. Don’t throw the water used to soak the dal and rice as it
can be used to
cook food again
2. Never use soda to hasten the cooking
of pulses as it destroys the nutrients
present in them especially vitamin B.
3. Boil the vegetables with peel so that nutrients are not lost.
4. One can also use the vegetables and fruits with peel to
cook as they have
the most of the nutrients present in them.
5. Always cook the green leafy vegetables in an open lid for
initial five
minutes as it helps to retain colour
6. Always cut the vegetables and fruits in bigger pieces as in
smaller pieces,
greater the total surface area of the food exposed
therefore is greater and
so is the loss of nutrients due to leaching and oxidation.
7. Do not fry
and overheat the oil as Acrolein would be formed and can cause
harmful diseases like cancer.
Foods rich in protein are called body building foods. Milk, meat, eggs
and fish are rich
in proteins of high quality. Pulses and nuts are good sources of
protein but the protein
is not of high quality. These foods help
to maintain life and promote growth. They also
supply energy.
Food has always been the central part of our community, social,
cultural and
religious life. It has been an expression of love, friendship and
happiness at religious,
social and family get-togethers.
Bengal gram, Black gram, Green gram, Red gram, Lentil (whole as well
as dhals)
Cowpea, Peas, Rajmah, Soyabeans, Beans.
2) What points would you keep in mind while selecting/purchasing the following:
a) Flesh foods
b) Spices
c) Milk
Ans a) check the colour: The colour of the meat says a lot about
its freshness.
Poultry meat must be white or light pink. Check that the meat does
not have a green
tinge, especially under the wings. There should not
be any bruises or blood clots on the
surface. In the case of red meat, it must be bright red in
appearance. If the meat is
vacuum packed, it may appear slightly brown. This is also good quality
meat and will
last longer in the refrigerator.
Check the odour: Poultry meat is generally odour-free but may have a
slightly meaty
odour on rare occasions. The smell of red meat is very specific to
the type of meat and
there should not be any variance from the typical smell of a goat or
lamb. One should
make sure there is no foul or pungent odour to any kind of fresh meat being
purchased.
Prefer skinless: The skin of the meat has saturated fatty acids, which
are high on
calories and can potentially increase the risk of cardiac ailments.
Hence, it is always
recommended that meat is consumed after removing the skin.
conventional dairy.(1) And when you’re buying organic, you can be sure
no GMOs,
raised on organic farms have to pasture their cows for at least 120 days a year. Th
at’s
good for the animals as well as your health – providing the cows
with more space to
the product comes from cows not treated with rBGH or rBST (check out
our Guide to
3. Choose grass-fed
Grass-fed dairy is healthier, more humane than animal factories (also
known as
look for farms you can actually visit, buy milk from brands that are
cooperatively
5. Choose local
Buying local is important for many reasons, not just how far a product
travels from
Culture
Your ethnic and cultural background can play a key role in influencing
your food
choices. A Mexican-American, for example, is likely to choose very
different foods than
a Chinese-American would, for purely cultural reasons. Many people will
gravitate
toward food they find comforting or familiar, which can differ widely
from culture to
culture.
Health
Economic Status
Your income
and monetary status will heavily influence which food you decide to eat. A
person on a small fixed income is likely to look for the
most inexpensive food possible.
Budget shoppers often try to make multiple recipes with the same basic
family of
ingredients, and purchase less expensive prepared and canned foods.
Someone for
whom money is no object is more likely to indulge in
more expensive dishes or impulse
buys
PART B: Practical Exercise
i) Jaggery
ii) Sprouted dal
iii) Khoa
iv) Bajra
I) jaggery
aggery is commonly made from sugarcane, the process follows only three
steps to
prepare it.
White sugar, on the other hand, is processed many times to form tiny
crystals. The
process includes crushing sugarcane to produce juice, partial purifying
of the juice,
melting and filtering to remove impurities, crystallizing sugar from
syrup and finally
drying of sugar crystals further making them edible.
Jaggery contains carbohydrate and sugar content and is free from any
chemical
processing. Hence, according to expert nutritionist Dr. Rupali Datta, you
can have six
spoons
of any form of sugar, be it refined or unrefined both; 10 grams of jaggery should
be enough for daily consumption.
1 Introduction
2 Traditional Method
Generally buffalo milk is
preferred for manufacture of khoa as it results in higher yield,
smooth texture and soft body with sweet taste. Where buffalo milk is
not available,
cow milk is used for khoa making but it results in
pasty body and slightly saltish taste
due to higher chlorides in the product.
5) Smoky smell
2.1 Production of three varieties of khoa
2.1.1 Dhap
For preparing dhap variety of khoa, the
heating should be stopped at rabri stage (thick
mass) and leaving the product without much working which
carry soft grains and high
moisture content.
2.1.2 Pindi
2.1.3 Danedar
Generally the milk that is left over after the preparation of other
varieties of khoa
during the day develops acidity which is converted into danedar variety
of khoa.
Sometimes citric acid (0.05 to 0.1%) or sour whey is added to milk at
boiling stage to
get granular texture.
As steam will not be available at village level the above method has
its application
only in dairies having steam production lines. However a village level
khoa pan was
developed to overcome the above problem. The set up consists of
hemispherical mild
steel pan joined to a
cylindrical jacket. Water is taken in the outer jacket and heated by
placing
the whole unit over a Chullah. Steam is generated in the jacket and the pressure
is indicated by a gauge. The milk
is taken in the steel pan and heated by the steam and
after loosing the latent heat, returns to water phase. Water in liquid
and vapour form
exists in phase equilibrium at adjusted pressure because of the closed
system. Good
quality khoa can be prepared in the pan from 2.5 litre milk in 8 min.
Limitations
2) Uneven product
Attempts have been made to use scrapped surface heat exchangers in the
preparation
of khoa. A mechanized scraped surface heat exchanger with a conical vat
process is
developed for the production ofkhoa.
Forty kg concentrated or 80 kg whole milk can be
taken
per batch which takes about 14 min and 50 min respectively. Steam pressure used
is 1.5 kg/cm2. Product losses are high in this machine.
Limitations
6) The man power requirements are less compared to that of batch method.
7) Due to small hold up raw material in
the plant at any point of time there is no
chance of whole batch getting spoiled.
Limitations
Wide variations exist in chemical quality of cow and buffalo milk khoa.
Suggested Readings
2) Observe and
record the practices related to food hygiene adopted for the following
in your home.
a) Food preparation
b) Food service
c) Storage of food and water
d) Storage of leftover
e) Disposal of waste
Ans
preparing food
● Wear a clean apron.
● Wear closed-in shoes to protect your feet, in case of hot spills or
breakages.
● Wash your hands before and after handling food.
● Keep food preparation surfaces clean.
● Tie back long hair.
● Store food appropriately.
● Wash vegetables and fruit under cold water before use.
● Do not run around the room where food is being prepared.
● Wipe up food spills immediately.
● Handle knives and other sharp equipment with care.
● When using a knife, always cut away from yourself or downwards on a
chopping board to avoid
cutting yourself.
● Turn handles of saucepans away from the front of the stove when cooking.
● Use oven mitts when taking hot dishes from the oven or microwave.
● Wash kitchen and eating utensils after use in hot soapy water. Wash the
cleanest dishes first, and
then the messiest dishes last, so you don’t have to change the dishwater as
often.
It’s important to make sure that an adult is supervising children at all times in
the kitchen. The adult can
help with the more difficult tasks, such as chopping vegetables, using the stove
and taking hot food out of
the oven or microwave.
Involving young children
Preparing a recipe from scratch can be too tricky for some children, especially
younger children. However,
they can still help with a number of simple tasks, such as:
● helping you choose what to cook.
● measuring and weighing ingredients.
● stirring food or mixing ingredients.
● washing salad vegetables.
● setting the table.
■ making sure you don’t add to, remove from or otherwise treat food in a
way that makes it
harmful to eat
■ making sure the food is the same quality that you say it is
■ making sure you don’t mislead people by the way food is labelled,
advertised or
marketed
■ keeping records on where you got food from, and showing this information
on demand
(known as ‘traceability’)
■ withdrawing unsafe food and completing an incident report
■ telling people why food has been withdrawn or recalled, eg. via a leaflet
or poster
■ displaying your food hygiene rating (if you sell food directly to the
public)
■ only using approved additives
■ only using additives that are explicitly approved for use in that food
■ ensuring the food additive volume doesn’t exceed the maximum permitted
level
Ans e)
3) Name any food
item associated with the following physiological conditions in your
community. Give the method of preparation, ingredients used and nutritive
significance of each of the food item.
i) Six months infant
ii) Pregnancy 8th month
iii) Postnatal period (lactating women 3 days after delivery)
Ans .
i)
Here are the nutritional components in baby food for 6 months old:
2. Iron: I ron helps carry oxygenated blood to all the developing parts of
the body.
5. Carbohydrates:
Carbohydrates are the primary source of energy and fuels their
day-to-day activities.
6. Protein: These are a must for growth as they act as building blocks for
cells.
and almost
all the vitamins including Vitamin A, B1, B2, B3, B6, B12, C, D, E and
the baby.
ii)
1. Fish
fatigue in the mother. Fish also has other important nutrients like
protein and the likes,
2. Red Meat
source of iron
and protein. Both of these are essential minerals to the mother, as it helps
accelerate the growth of the baby. Red meat can improve the general
health of the
mother too, as it contains minerals which keep you from being tired or
sick during
pregnancy.
3. Bananas
One of the most underrated fruits, bananas have been a great source of
essential
great ways.
4. Dairy Products
dairy products during the last month of pregnancy can have a telling
effect on the
5. Leafy Vegetables
constipation which occurs due to the excess weight and excess hormone
secretion
during the third trimester. Leafy vegetables contain more than enough
fibre, along with
6. Peanut Butter
Fat is also a necessity for the body during the final trimester,
although many people
seem to assume otherwise. While high fats are strictly off-limits, vital
fatty acids still
foetus. Other sources, like peanut butter, include eggs and fish.
7. Oranges
Apart from having large amounts of fibre, orange also contains a large
amount of
vitamin C, which
is an essential nutrient for the body. Vitamin C is important as it is used
Here are foods that can cause harm to either you or the foetus:
1. Unpasteurized Milk
2. Coffee
to make the drinker constipated after consumption. You can instead opt
to consume
This goes without saying, but alcohol and tobacco must be avoided at
any stage of the
delivery, and also have an impeding effect on the growth of the fetus inside the
mother.
4. Fried Foods
Oil-fried food items are another category that you should avoid during
your third
heartburn, which can be extremely uncomfortable when you are carrying a child with
you.
These type
of fish items must be avoided during pregnancy, as they have high levels of a
detrimental
substance called methylmercury. Methylmercury can cause complications in
required nutritional value and are not too fatty for consumption.
the third trimester. Cured meats like salami and ham increase the risk of
toxoplasmosis
of pregnancy. Also, cheese like the Danish Blue which has blue veins
often contain
listeria, so they are also harmful to the health of the child during
pregnancy. So if
mothers have a craving for cheese during the third trimester, opt for
hard cheese like
chocolate cake!)
increasing the
bloodstream volume which carries vitamins and minerals to the
substances like mercury, you can still choose fish that are
safe to consume
mother and also the growth of the child. Consumption of the necessary
food items in
tobacco and drugs are also important for the health of the foetus.
iii)
Healthy Eating Tips
Eat a variety of foods. Try to eat a balanced diet of fruit, vegetables, grains,
protein
foods and diary each day.
Drink plenty of liquids. Your body needs lot of fluid (about 6-10 glasses a day)
especially if you are breastfeeding your baby. Drink mostly water, milk, and fruit
juice.
Eat foods that have protein such as milk, cheese, yogurt, meat, fish and beans.
Protein rich foods are important to help you recover from childbirth and keep your
body strong. If you are under 18, or were underweight prior to pregnancy, you need
to eat more protein.
Eat your fruits and vegetables. Try to make half your plate fruits and vegetables.
Fruits and vegetables have vitamins and minerals that keep you healthy. They also
have fiber, which helps prevent constipation. Make sure to wash fruits and
vegetables under running cold water before eating them.
Lose weight safely. Talk to your doctor about safely losing weight after your baby
is
born. Losing weight too quickly can affect your breast milk supply. Do not take
diet
pills. They contain harmful drugs that can be passed to your baby through breast
milk.
Take prenatal vitamins. If you are breastfeeding, it is a good idea to continue to
take
your prenatal vitamins. Your doctor can prescribe these pills so that your health
insurance will cover a portion of the cost.
Limit junk foods. Soda pop, cookies, donuts, potato chips and french fries are okay
sometimes, but don’t let them take the place of healthy foods!
4) Cut the seasonal vegetables available in your market into different sizes
(small,
medium and large) cook them by the following methods (5)
a) Boiling
b) Drying
c) Blanching
Ans
Cooking temperatures