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Diet Advice Keeping vitamins & minerals in-not
out Wash/scrub vegetables rather than peel, when possible. Prepare vegetables just before cooking; do not soak in water prior to cooking. Add prepared vegetables to the minimum of boiling water and cook briefly, so that they still have ‘crunch’ Avoid adding bicarbonate of soda to cooking water. Eat raw, steamed, microwave or stir-fried vegetables, when possible, to minimise vitamin losses. Serve cooked vegetables immediately – keeping them warm rapidly destroys vitamin C. Frozen fruit and vegetables are as nutritious as fresh, and may often contain more vitamins C. The role of dietary fat; providing energy (calories). Help with the absorption of fat-soluble vitamins, including A, D, E, and K. Providing essential fatty acids, which cannot be made by the body? Types of Fat and their link with health disease, the three main types of fat: saturated, monounsaturated and polyunsaturated fats, which differ in their chemical structure, and to some extent, their functions in the body. Foods, which contain fat, are usually made up of a combination of the three types in different proportions. Saturated fats are not essential in the diet, and only provide 16% of the total dietary energy intake. High intakes of saturated fats have been linked to high rates of coronary heart disease in at least two ways. 1. By increasing the levels of ‘bad’ cholesterol (known as LDL cholesterol) in the blood. 2. By increasing the tendency for blood clot. In order to reduce the incidence of Coronary Heart Disease, the Government has set targets for reducing the amount of total fat and in particular, saturated fat in the average UK diet, to no more than 10% of total dietary intake. Dietary sources of saturates are full fat dairy products, such as milk, cream, hard cheese. Fatty cuts of meat and meat products, such as sausages, beef burgers, pies and luncheon meats. Butter and much full fat spreads, hidden’ fat in products such as: cakes, biscuits, savoury snacks, and nuts, confectionary. Monounsaturated fats are a fatty acid that is effective in lowering the bad cholesterol, when consumed in place of saturated fats. In this sense, they have a protective role against the development of heart disease. Olive oil is rich in monounsaturated, rapseed oils and fat spread made from these, nuts, seeds, and meat.
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