Food and nutrition.pdf

Food Safety and Preparation 139a substitute for careful handling, storage and cooking of food. Irradiatedpoultry can become recontaminated if placed next to contaminated,nonirradiated poultry, or left unrefrigerated so that the remainingorganisms can grow.However, as Tanya Roberts of USDA's Economic Research Servicestresses, the future of irradiation depends on consumer acceptance - basedlargely on proof that the process can produce safer foods at lower cost.PREPARING FOODS TO EAT A HEALTHY DIETBy using a few simple techniques in your food preparation routineyou can apply these guidelines, get a balanced diet, and follow the DietaryGuidelines developed by the US Department of Agriculture for developingand maintaining a healthier diet:-• Decrease calories if you need to lose weight• Avoid too much fat, saturated fat, and cholesterol• Increase starch and dietary fibre• Avoid too much sugar and other sweeteners• Avoid too much salt and other sodium-containing ingredientsIts as simple as that. By keeping these five points high on your agenda( to-do-list) you will reduce your chances of becoming obese or developingany of the other adverse conditions covered in chapter on - Secondarydiagnoses. It is not necessary to painstakingly follow an obscure diet thatforbids you to eat your favourite foods, always weigh your foods, ormeticulously count your calorie intake.Use the recipes and menus that follow, until you are familiar withthis healthy diet plan, and your lifestyle changes have developed to thestage where you are eating for nutrition and health (eating to live not livingto eat). Only then be adventurous, plan your own menus, and livehealthfully.Variety and balance are the keys to planning menus. Each day'smenus should include foods from the five major food group spreads,cereals and grain products; vegetables; fruits; meat, poultry, fish, andalternatives; milk, cheese and yogurt. Foods in these groups provide theprotein, vitamins, minerals, and dietary fibre that you need. Go easy onfoods in the sixth group - fats, sweets, and alcoholic beverages. Also varyyour choices of foods within each group because specific foods differ inthe kinds and amounts of nutrients they provide.Keep in mind that no system is perfect! No one s£t of menus can satisfyeveryone, nor can you always eat exactly as planned. It's what you doover the long run, day-to-day, week-to-week, that adds up to goodnutritional health.In spite of the trend to increased eating out, surveys show that people