Lesson Proper for Week 13

INTRODUCTION:
Rice, oatmeal, or barley? What infant cereal or other food will be on the menu for your
baby's first solid meal? Have you set a date? At this point, you may have a plan or are
confused because you have received too much advice from family and friends with
different opinions.
SOLID FOOD FOR BABIES
Quick Facts…

 During the first year of life, breast milk or an iron-fortified formula provides all
the nutrients an infant needs for healthy growth and development.
 The American Academy of Pediatrics (AAP) recommends introducing solid
foods along with breast milk or formula, preferably at 6 months of age. Single-
ingredient foods should be introduced one at a time at weekly intervals.
 Ultimately, an infant’s developmental readiness should determine when to
feed solid foods.
 Avoid offering your infant sweetened foods since they can promote tooth
decay, excess calories, and weight gain.
 Never force-feed bottles or food as this may cause a baby to ignore what his
or her body says, which can ultimately lead to poor eating habits later in life.

The introduction of semi-solid and solid foods to an infant’s diet can be confusing
and complicated for many parents. There is even some disagreement among the
leading health authorities regarding when to incorporate new foods and which foods to
include. Essentially, the exact order of food introduction does not matter for many
babies. The most important factor is which foods to introduce at each age, and the
child’s relationship with these foods. During the first 6 months of life, breast milk is
capable of supplying all of the nutrition an infant needs and also provides protection
against illness. Most experts agree that solid foods should be incorporated around
the first 6 months of life, beginning with single-grain cereals followed by fruits,
vegetables, and proteins in later months. Ultimately, an infant’s developmental
readiness should determine when to introduce semi-solid foods to the diet.

According to Dietary Guidelines for Americans and the American Academy of

Pediatrics recommend children be introduced to foods other than breast milk or infant
formula when they are about 6 months old. Introducing foods before 4 months old is not
recommended. Every child is different. How do you know if your child is ready for foods
other than breast milk or infant formula? You can look for these signs that your child
is developmentally ready.
Your child:

 Sits up alone or with support.

 Is able to control head and neck.
 Opens the mouth when food is offered.
 Swallows food rather than pushes it back out onto the chin.
 Brings objects to the mouth.
 Tries to grasp small objects, such as toys or food.
 Transfers food from the front to the back of the tongue to swallow.

What Foods Should I Introduce to My Child First?

The American Academy of Pediatrics says that for most children, you do not need to
give foods in a certain order. Your child can begin eating solid foods at about 6 months
old. By the time he or she is 7 or 8 months old, your child can eat a variety of foods from
different food groups. These foods include infant cereals, meat or other proteins, fruits,
vegetables, grains, yogurts and cheeses, and more.
If your child is eating infant cereals, it is important to offer a variety of fortified alert icon
infant cereals such as oat, barley, and multi-grain instead of only rice cereal. Only
providing infant rice cereal is not recommended by the Food and Drug Administration
because there is a risk for children to be exposed to arsenic.

How Should I Introduce My Child to Foods?

Let your child try one single-ingredient food at a time at first. This helps you see if your
child has any problems with that food, such as food allergies. Wait 3 to 5 days between
each new food. Before you know it, your child will be on his or her way to eating and
enjoying lots of new foods.
Introduce potentially allergenic foods when other foods are introduced.
Potentially allergenic foods include cow’s milk products, eggs, fish, shellfish, tree
nuts, peanuts, wheat, soy, and sesame. Drinking cow’s milk or fortified soy
beverages is not recommended until your child is older than 12 months, but other cow’s
milk products, such as yogurt, can be introduced before 12 months. If your child has
severe eczema and/or egg allergy, talk with your child’s doctor or nurse about when and
how to safely introduce foods with peanuts.
How Should I Prepare Food for My Child to Eat?
At first, it’s easier for your child to eat foods that are mashed, pureed, or strained and
very smooth in texture. It can take time for your child to adjust to new food
textures. Your child might cough, gag, or spit up. As your baby’s oral skills
develop, thicker and lumpier foods can be introduced.

Some foods are potential choking hazards, so it is important to feed your child foods
that are the right texture for his or her development. To help prevent choking, prepare
foods that can be easily dissolved with saliva and do not require chewing. Feed small
portions and encourage your baby to eat slowly. Always watch your child while he or
she is eating.
Here are some tips for preparing foods:

 Mix cereals and mashed cooked grains with breast milk, formula, or
water to make it smooth and easy for your baby to swallow.
 Mash or puree vegetables, fruits and other foods until they are smooth.
 Hard fruits and vegetables, like apples and carrots, usually need to be
cooked so they can be easily mashed or pureed.
 Cook food until it is soft enough to easily mash with a fork.
 Remove all fat, skin, and bones from poultry, meat, and fish, before
cooking.
  Remove seeds and hard pits from fruit, and then cut the fruit into small
pieces.
 Cut soft food into small pieces or thin slices.
 Cut cylindrical foods like hot dogs, sausage and string cheese into short thin
strips instead of round pieces that could get stuck in the airway.

 Cut small spherical foods like grapes, cherries, berries and tomatoes into
small pieces.
 Cook and finely grind or mash whole-grain kernels of wheat, barley, rice, and
other grains.

Starting Solid Foods Too Early

There are many misconceptions that come along with the decision to feed an infant
solid foods before 6 months of age- a common belief being that feeding solid foods such
as cereal will make an infant sleep through the night. In reality however, sleeping
through the night is actually associated with mental development, not the fullness of an
infant. Feeding an infant solid foods before 6 months may increase the risk of choking,
food allergies, gastric discomfort, and becoming overweight or obese later in life.
Waiting Too Long to Start Solid Foods
Introducing solid foods after 9 months may result in an infant who is resistant to trying
solid foods, and may have difficulty chewing. Beyond 9 months of age, it is important to
incorporate an external source of iron, since an infant’s iron stores will gradually
become depleted.
When to Start
The child’s age, appetite, and growth rate are all factors that help determine when to
feed solid foods. According to the American Academy of Pediatrics (AAP), semi-solid
foods are a significant change and should not be introduced until 6 months of age. This
age usually coincides with the neuromuscular development necessary to eat solid
foods. Fruit juice is not recommended until 7 months of age, and should be limited to 4-
6 ounces per day. It is important to note that although only 100% fruit juice is acceptable
at this age, it is not recommended.
Before feeding solid foods, the baby should be able to:

 Swallow and digest semi-solid foods.

 Sit up well, an important step in order to be able to stay seated in a high chair
to feed.
 Maintain neck and head control while seated, a necessity in order to turn his
or her head to signal when he is finished eating.
 Be able to open his or her mouth and move the tongue and lips well, allowing
the movement of food around the mouth.
 Demonstrate an interest in food and eating solid foods.

Starting Solid Foods

During the first feeding, many parents find it beneficial to offer semi-solid foods after
breast or formula feeding, when the infant may be more likely to experiment with new
foods. The sequence of new foods is not critical, but iron-fortified rice cereal mixed with
breast milk or formula is a good first choice. In the beginning, it may be best to introduce
single-ingredient foods one at a time at weekly intervals. This process helps identify any
food sensitivities the child might have. Gradually add vegetables, fruits, and meats to
the infant’s diet one at a time. Serving mixed foods is not recommended in the
beginning.
Important Tips:

 Prepare for feeding with a baby spoon (plastic is best), bib, and an infant seat
or high chair. Using the baby spoon, place a small amount of food, about 1/2
teaspoon, on the baby’s tongue. Never use a bottle or other feeding device
for feeding semi-solid food.
  Begin with single-ingredient foods, such as iron-fortified rice cereal. Wait five
days between introducing new foods so that any allergies or intolerances to
these new foods can be identified.
 Feed the baby when he or she is hungry, but do not overfeed. Look for
signals that the feeding is finished such as shaking the head.
 Make meal time a happy time, usually morning or midday is the best time for
offering feeding new foods.
 Never force your child to finish bottles or food. This can cause the baby to
ignore what his or her body says and may lead to poor eating habits later.
Watch for body language cues.
 Never leave your child alone while eating.

Foods for the First Year

 Breast milk or infant formula—In addition to incorporating new foods, it is

also best to supplement a child’s diet with breast milk or infant formula to
ensure adequate nutrition. This can be accomplished through the addition of
breast milk or formula to solid foods.

During the first year of life infants are not ready for milk products from animals (such as
cow or goat milk).

 Grain Products—Simple grains such as rice cereal are a good first choice
for introducing solid foods to an infant. Grains offer additional iron needed for
proper growth and development. Introduce wheat products last, since they
are more allergenic.
 Fruit—Choose plain, ripe, or pureed fruit such as applesauce, peaches or
mashed bananas. Combine the fruit with breast milk or infant formula, and
puree. Steer clear of citrus fruits during the first year of life due to their high
acidity, and avoid fruit desserts that contain unnecessary sugar. Desserts
provide unneeded, excess calories and may lead to overweight and obesity.
Fruit juices that are 100% may be introduced at 7 months when the baby
learns to drink from a cup. It is important to dilute 100% fruit juice half and
half with water or strain the pulp before giving to a baby. Avoid sweet drinks,
such as soda, tea, and sports drinks as they can promote tooth decay and
lead to unnecessary calories.

 Vegetables—Puree vegetables with breast milk or infant formula in a manner

similar to fruits. Do not add salt to vegetables as this may cause strain on an
infant’s kidneys.
  Protein—Puree proteins such as chicken, beef, pork, tofu, or beans with
breast milk or infant formula, similar to fruit and vegetable preparation.

Foods to Avoid During the First Year

 Risk for allergic reaction—nuts and nut products, egg whites, and shellfish.
 Choking Risk—celery, grapes, candy, carrots (raw), corn, raisins, cherry
tomatoes, nuts, olives, popcorn, peanut butter, sausage, hotdogs, and gum.
 Additional foods to avoid—Honey (due to hazardous botulism spores), cow’s
milk (harmful to an infant’s kidneys), rare meat, cheese (due to contamination
with harmful bacteria), unpasteurized juice, bean sprouts, and alfalfa sprouts.

Table 1. Calendar for feeding your baby for the first year of life.*
Foods Birth 1 2 3 4 5 6 7 8 9 10 11 12 months
Breast milk or Breast Continue breast milk or iron-fortified formula Start whole
iron-fortified milk or cow’s milk
formula formula from cup.
Cereals and Iron-fortified cereals Mixed-grain, iron-fortified cereals. Spiral
grain products (rice, barley, oats.) pasta, teething crackers, rice. Bread and
Iron-fortified plain toast strips.
infant cereal (no fruit
flavor or mixed grains).
Start with rice.
Vegetables Pureed, single vegetables Cooked vegetables Bite-size, soft,
such as sweet potatoes, ormashed or chopped. cooked
squash. vegetables for
finger-feeding.
Fruit & fruit Pureed, single fruits such Cooked, canned, or soft Sliced soft fruit
juices as bananas, peaches, fresh fruits, mashed or for finger
pears, or apples. chopped. feeding.
Meat, dairy, Pureed single meats such Same foods, pureed or Same foods, bite-
and other as chicken, pork, or beef. mashed beans. Cottage sized pieces for
protein foods Pureed tofu, and beans. cheese, soft pasteurized finger feeding.
cheese, and yogurt may
also be introduced.
Egg and fish Egg, and boneless fish.
*
SPECIAL NOTE: Some foods may cause choking. Because of this, avoid raw carrots, nuts,
seeds, raisins, grapes, popcorn and pieces of hot dogs during baby’s first year.

Table 2. Infant serving sizes based on age.*

Age 6 months 6-8 months 8-10 months 10-12 months
Serving Mix with 1 teaspoon of pureed Feed 3-9 Dairy: 1/4-1/3 Dairy: 1/3 cup,
Size cereal, fruit, or vegetable and 4-5 tablespoons of cup, 1/2 1/2 ounces of
teaspoons of breast milk or formula cereal, in 2-3 ounces of cheese.
to begin with. Increase to 1 feedings. cheese.
Iron-fortified
tablespoon of pureed cereal, fruit,
When feeding fruits Iron-fortified cereal: 1/4-1/2
or vegetable mixed with breast milk
and vegetables, start cereal: 1/4- cup.
or formula, two times a day.
with 1 teaspoon, and 1/2 cup.
Gradually thicken the consistency Fruit: 1/4-1/2
gradually increase to
of the pureed foods. Fruit: 1/4-1/2 cup.
¼ to ½ cup in 2-3
cup.
feedings. Vegetables: 1/4-
Vegetables: 1/2 cup.
1/4-1/2 cup.
Combo foods
Protein: 1/8- (such as
1/4 cup. macaroni and
cheese, or
casseroles): 1/8-
 1/4 cup.
Protein foods:
1/8-1/4 cup.
*
It is important to not feel bound to these serving size guidelines, as they are only estimates.
Infants may naturally consume more or less than these amounts.
Summary

 Offer new foods when your baby is in a good mood- not too tired and not too
hungry.
 Serve solids after your baby has had a little breast milk or formula.
 Give your baby time to learn to swallow these foods and get used to the new
tastes and textures. Be flexible with how your child experiences new foods
(touching the food, exploring its texture, etc.).
 Do not feed your baby directly from the jar; use a clean dish. Heat only the
amount baby will eat, starting with half of a teaspoon, and throw any leftovers
away.
 Make meal time fun for your infant.
 Infants have a natural sense of fullness, it is important never to overfeed or
force-feed your infant. Doing so will lead an infant to disregard its sense of
fullness, which can lead to eating disorders or obesity later in life.
 Never add salt or sugar to foods to make them more appealing for your infant.

Lesson Proper for Week 14

INTRODUCTION:
As we age, the dietary needs of our bodies change. These changes continue
throughout all our life stages, and our requirements for calories, protein, vitamins and
minerals adjust as we grow older.
The age classification in each of these life stage varies, but generally the
following categories may be used:

 Infancy – birth to 1 year old

 Childhood – 1-12 years old; adolescense 12-18 years old

 Adulthood – early adulthood (19 to 40 years old), middle adult (40-65) years;
late adulthood (elderly), 65 years old and older.

HEALTHY EATING FOR ADULTS

What we eat can impact our health, so it’s important to put some thought into what we
eat and drink. A healthy diet doesn't have to be boring. It can be full of exciting tastes,
while at the same time meeting healthy eating recommendations to reduce fat, sugar
and salt.
Being aware of food portion size, the kinds of foods and beverages you consume, and
how often you have them may be a step to help you make healthier food choices.

What kinds of foods and drinks should I consume?

Consume more nutrient-rich foods. Nutrients like vitamins, minerals, and dietary fiber
that nourish our bodies by giving them what they need to be healthy. Adults are
encouraged to consume some of the following foods and beverages that are rich in
nutrients.

 fruits and vegetables

 whole grains, like oatmeal, whole-grain bread, and brown rice
 seafood, lean meats, poultry, and eggs
 beans, peas, unsalted nuts, and seeds
 sliced vegetables or baby carrots with hummus
 fat-free or low-fat milk and milk products

If you're sensitive to milk and milk products, try substituting

 nondairy soy, almond, rice, or other drinks with added vitamin D and calcium
 lactose-reduced fat-free or low-fat milk
 dark leafy vegetables like collard greens or kale

Consume less of these foods and beverages. Some foods and beverages have
many calories but few of the essential nutrients your body needs. Added sugars and
solid fats pack a lot of calories into food and beverages but provide a limited amount of
healthy nutrients. Salt does not contain calories, but it tends to be in high-calorie foods.
Adults should aim to limit foods and drinks such as:
  sugar-sweetened drinks and foods
 foods with solid fats like butter, margarine, lard, and shortening
 white bread, rice, and pasta that are made from refined grains
 foods with added salt (sodium)
 whole milk

Easy snack ideas. Instead of sugary, fatty snacks, try

 fat-free or low-fat milk or yogurt

 fresh or canned fruit, without added sugars

EATWELL GUIDE
The Eatwell Guide is used to show the different types of foods commonly eaten and
the proportions that are recommended to achieve a healthy, balanced diet. No
single food provides all the nutrients we need, so it is important to include a wide variety
of foods in the diet.
The Eatwell Guide is split into four main food groups:

 fruit and vegetables

 potatoes, bread, rice, pasta and other starchy foods
 beans, pulses, fish, eggs and other proteins
 dairy and alternatives

Fruit And Vegetables

Eating five or more portions of fruit and vegetables a day can help prevent heart
disease and some types of cancer. Fruit and vegetables are full of vitamins,
minerals and fibre, and are low in fat.
There are many varieties to choose from including fresh, frozen, dried and tinned
varieties, just choose fruit tinned in juice rather than syrup, and vegetables in water
rather than brine.

A portion is about 80g, for example:

 one medium-sized piece of fruit, such as an apple, orange, banana or pear

 two small fruits, such as kiwi, satsumas or plums
 one large slice of pineapple or melon
 one tablespoon of dried fruit, such as raisins or three apricots
 one cereal bowl of salad
 three heaped tablespoons of fresh or frozen vegetables, such as frozen peas,
mashed carrot, parsnips or turnip
 one small glass (150ml) of fresh fruit juice or a smoothie

Dried fruit and fruit juices/smoothies can each be counted as only one portion a day,
however much you have. It's recommended that dried fruit and juices are limited to meal
times as the high sugar content means they can be damaging to teeth if taken between
meals.
Potatoes are not included in the fruit and vegetable food group.

Potatoes, bread, rice, pasta and other starchy carbohydrates

Starchy carbohydrates such as bread, rice, potatoes and pasta are a good source of
energy, fibre and B vitamins and should be used as the basis for meals. Choose higher-
fibre, wholegrain varieties such as whole wheat pasta, brown rice, or simply leaving the
skins on potatoes.
Breakfast cereals are a great way to start the day - they are a good source of energy,
vitamins, minerals and fibre. Opt for wholegrain breakfast cereals and whole oats.
Wholegrain food contains more fibre than white or refined starchy food, and often more
of other nutrients. We also digest wholegrain food more slowly and can help us feel full
for longer. They also help prevent constipation, protect against some cancers and
reduce the risk of heart disease so are a great choice.
Starchy foods are also low in fat, though the butter or creamy sauces that are often
added to them can have a higher fat content.
Dairy And Alternatives
Milk and dairy foods such as yoghurt and cheese are important sources of calcium,
vitamins A and D, B12, protein and fat. Calcium is needed to help build strong bones
and for nerve and muscle function. Vitamin D is needed to help absorb calcium and
therefore plays an important part in strengthening bone.
Try to choose lower fat varieties such as semi-skimmed or skimmed milk, cottage
cheese, Edam cheese and half fat cheddars. Milk in sauces and milk puddings are a
great way to help you get enough calcium. Semi-skimmed and skimmed milks contain
just as much calcium as whole milk.
When buying dairy alternatives, such as almond or soy, go for unsweetened, calcium-
fortified varieties.

Beans, Pulses, Fish, Eggs And Other Proteins

Beans, peas and lentils are good alternatives to meat because they’re naturally very low
in fat, and they’re high in fibre, protein, vitamins and minerals. Other vegetable-based
sources of protein and meat substitutes all of which are widely available in most major
supermarkets.
Eggs are a convenient alternative to meat and are extremely versatile. They can be
scrambled, boiled, poached or made into an omelette.
Adults are recommended to eat two portions of fish a week, one of which should be
oily. Tinned fish, such as salmon, mackerel and pilchards contain lots of omega 3 fatty
acids and are good for heart health.
Meat is a good source of protein, vitamin B12 and iron. A diet rich in iron will help
prevent iron-deficiency anaemia.

Processed meats and chicken products should be limited as they are high in fat and salt
and lower in iron. If using processed meat products such as chicken nuggets or burgers,
grill or bake on a rack rather than frying.

How Can I Follow A Healthy Eating Plan?

These tips may help you stay on track with your plan to eat healthier.

 Reduce the overall calories you consume. If you consume more calories
than you use through daily living, exercise, and other activities, it may lead to
 weight gain. If you consume fewer calories than you use through physical
activity, it may lead to weight loss.
 Have healthy snacks on hand. Whether you are at home, at work, or on the
go, healthy snacks may help combat hunger and prevent overeating. Look for
snacks that are low in added sugar and salt. Your best bets are whole
foods—like baby carrots, fresh fruit, or low-fat or fat-free yogurt instead of
chips, cakes, or cookies—rather than packaged or processed foods.
 Select a mix of colorful vegetables each day. Choose dark, leafy greens—
such as spinach, kale, collards, and mustard greens—and red and orange
vegetables such as carrots, sweet potatoes, red peppers, and tomatoes. If
you have had kidney stones, be aware that some vegetables, like spinach
and sweet potatoes, are high in oxalate, a chemical that combines with
calcium in urine to form a common type of kidney stone. So, if you have
kidney stones, you may need to watch how much of this you eat. But for
others, these are great choices. Eat a rainbow of food colors!
 Choose whole grains more often. Try whole-grain breads and pastas,
oatmeal, or brown rice.
 Shift from solid fats to oils. Try cooking with vegetable, olive, canola, or
peanut oil instead of solid fats such as butter, stick margarine, shortening,
lard, or coconut oil. Choose foods that naturally contain oils, such as seafood
and nuts, instead of some meat and poultry. And use salad dressings and
spreads that are made with oils rather than solid fats.
 Switch from frying to baking or grilling. Instead of fried chicken, try a salad
topped with grilled chicken. Instead of ordering fries when eating out, ask for
a side of steamed veggies.
 Limit foods and beverages that are high in sugar and salt. Avoid snack
foods high in salt and added sugars; and keep away from sugary soft drinks.
 Read the Nutrition Facts label on packaged foods. The Nutrition Facts
label tells you how many calories and servings are in a box, package, or can.
The label also shows how many ingredients, such as fat, fiber, sodium, and
sugar—including added sugars—are in one serving of food. You can use
these facts to make healthy food choices.

How much should i consume?

How much you should consume each day depends on your weight, sex, age,
metabolism, and how active you are. In general, men need more calories than
women. Younger adults need more calories than adults in midlife and older. At all
ages, adults who get more physical activity need more calories than those who
are less active.
Keeping your food and beverage portions in check may help you reach or stay at a
healthy weight.
CUTTING DOWN ON FAT AND SUGAR
Foods high in fat, salt and sugars
We all need a little fat in our diets. However, too much fat can lead to unwanted weight
gain and increases the risk of heart disease, high blood pressure, diabetes and other
major health problems.
Foods high in fat, salt and sugar are not needed in the diet and so should be limited. Try
to have them less often and in smaller amounts. Food and drinks high in fat and sugar
contain lots of energy, particularly when you have large servings.
Most of us need to cut down on the amount of fat we eat. This can be difficult as most of
the fat we consume is hidden in foods such as processed meat products.
Other examples include:

 pies, sausages and burgers

 pastry
 crisps
 tray bakes, cakes and biscuits

Cutting Down On Fat

There are two main types of fat, saturated fats and unsaturated fats.
Saturated fats usually come from animal sources, such as lard, suet and
butter. Coconut oil is also high in saturated fat. Saturated fats are used within the
body to make cholesterol. Although we all need some cholesterol in our bodies, too
much in the blood can increase the risk of heart disease.
Unsaturated fats are found mainly in plant sources such as nuts, seeds and
plants. Oily fish such as trout, mackerel, salmon and sardines contain another
source of polyunsaturated fat called omega 3.
These oils have been proven to reduce blood clot formation and therefore help
prevent the onset of coronary heart disease and stroke.
Ways of cutting down on fat include:
  instead of using pastry to top pies, why not top with mashed potato
 to use less cheese, use a strongly flavoured cheddar cheese to flavour
sauces and for toppings
 measure oil onto a spoon when cooking so you know how much you have
added
 use natural yoghurt in dishes to create a creamy texture instead of using
cream or crème fraiche - mix a teaspoon of cornflour into a small carton of
yoghurt to stop it curdling when heated
 instead of buying a frozen pizza, try making your own - buy the base and add
your own vegetable toppings
 make salad dressings with vinegar, lemon juice and herbs and spices rather
than using creamy dressings like mayonnaise and salad cream
 try using cooking methods such as dry frying and grilling that don’t need extra
fat or drain off extra fat

Cutting Down On Sugar

Sugary foods can also contribute to weight gain. Sweets, cakes, biscuits and fizzy
drinks contain lots of calories but few vitamins and minerals. We should make them an
occasional food.
As they are damaging to teeth, it’s best to eat them at meal times when they cause less
damage. Many packaged foods and drinks contain surprisingly high amounts of free
sugars including some breakfast cereals, yoghurts and fruit juice drinks.
Adults should eat no more than 30g of sugar per day, roughly equal to seven sugar
cubes.
Free sugars are any sugar added to food or drink products by the manufacturer, cook
or consumer including those naturally found in honey, syrups and unsweetened fruit
juice.
Ways of cutting down on sugar:

 gradually reduce the amount of sugar in hot drinks, this is better than using
sugar substitutes and will help you lose your sweet tooth
 when baking, you can reduce the amount of sugar by half, this works for
everything except meringues and jam
 try to choose fruit, vegetables and bread-based snacks between meals rather
than a biscuit or a bun
 use fresh fruit to sweeten plain yoghurt
 instead of soft drinks, add chopped lemon and oranges to jugs of water and
refrigerate for a cool, refreshing drink
 choose high fibre, low sugar cereals and sweeten with dried fruit instead of
sugar
 alcohol also contains lots of sugar so cut down on the amount you drink
Lesson Proper for Week 15

WHAT IS HEALTHY LIVING?

Healthy living is having the opportunity, capability and motivation to act in a way
that positively affects your physical and mental well-being. Paying attention to what
you eat, being physically active, and learning more about your food and yourself can
help you meet your health goals.
"Healthy living" to most people means both physical and mental health are in balance or
functioning well together in a person. In many instances, physical and mental health are
closely linked, so that a change (good or bad) in one directly affects the other.

Healthy eating (diet and nutrition)

All humans have to eat food for growth and maintenance of a healthy body, but we
humans have different nutrition requirements as infants, children (kids), teenagers,
young adults, adults, and seniors. For example, infants may require feeding every 4
hours until they gradually age and begin to take in more solid foods. Eventually they
develop into the more normal pattern of eating three times per day as young kids.
However, as most parents know, kids, teenagers, and young adults often snack
between meals. Snacking is often not limited to these age groups because adults and
seniors often do the same.
Tips:

 Eat three healthy meals a day (breakfast, lunch, and dinner); it is important to
remember that dinner does not have to be the largest meal.
 The bulk of food consumption should consist of healthy foods, such as fruits,
vegetables, whole grains, and fat-free or low-fat milk products.
 Incorporate lean meats, poultry, fish, beans, eggs, and nuts (with emphasis
on beans and nuts) into a healthy diet.
 Choose foods that are low in saturated fats, trans fats, cholesterol, salt
(sodium), and added sugars; look at the labels because the first listed items
on the labels comprise the highest concentrations of ingredients.
 Control portion sizes; eat the smallest portion that can satisfy hunger and
then stop eating.
 Healthy snacks are OK in moderation and should consist of items like fruit,
whole grains, or nuts to satisfy hunger and not cause excessive weight gain.
 Avoid sodas and sugar-enhanced drinks because of the excessive calories in
the sodas and sugar drinks; diet drinks may not be a good choice as they
make some people hungrier and increase food consumption.
 Avoid eating a large meal before sleeping to decrease gastroesophageal
reflux and weight gain.
 If a person is angry or depressed, eating will not solve these situations and
may make the underlying problems worse.
 Avoid rewarding children with sugary snacks; such a pattern may become a
lifelong habit for people.
 Avoid heavy meals in the summer months, especially during hot days.
 A vegetarian lifestyle has been promoted for a healthy lifestyle and weight
loss; vegetarians should check with their physicians to be sure they are
getting enough vitamins, minerals, and iron in their diet.
 Cooking foods (above 165 F) destroys most harmful bacteria and other
pathogens; if you choose to eat uncooked foods like fruits or vegetables, they
 should be thoroughly washed with running treated (safe to drink) tap water
right before eating.
 Avoid eating raw or undercooked meats of any type.

Tips for special situations:

 People with diabetes should use the above tips and monitor their glucose
levels as directed; try to keep the daily blood glucose levels as close to
normal as possible.
 People with unusual work schedules (night shifts, college students, military)
should try to adhere to a breakfast, lunch, and dinner routine with minimal
snacking.
 People who prepare food should avoid using grease or frying foods in grease.
 People trying to lose weight (body fat) should avoid all fatty and sugary foods
and eat mainly vegetables, fruits, and nuts and markedly reduce his/her
intake of meat and dairy products.
 Seek medical advice early if you cannot control your weight, food intake, or if
you have diabetes and cannot control your blood glucose levels.

Physical Activity and Exercise

Physical activity and exercise is a major contributor to a healthy lifestyle; people are
made to use their bodies, and disuse leads to unhealthy living. Unhealthy living may
manifest itself in obesity, weakness, lack of endurance, and overall poor health that may
foster disease development.

Tips:

 Regular exercise can prevent and reverse age-related decreases in muscle

mass and strength, improve balance, flexibility, and endurance, and decrease
the risk of falls in the elderly. Regular exercise can help prevent coronary
heart disease, stroke, diabetes, obesity, and high blood pressure. Regular,
 weight-bearing exercise can also help prevent osteoporosis by building bone
strength.
 Regular fitness can help chronic arthritis sufferers improve their capacity to
perform daily activities such as driving, climbing stairs, and opening jars.
 Regular exercise can help increase self-esteem and self-confidence,
decrease stress and anxiety, enhance mood, and improve general mental
health.
 Regular exercise can help control body weight and in some people cause
loss of fat.
 Thirty minutes of modest exercise (walking is OK) at least 3 to 5 days a week
is recommended, but the greatest health benefits come from exercising most
days of the week.
 Exercise can be broken up into smaller 10-minute sessions.
 Start slowly and progress gradually to avoid injury or excessive soreness or
fatigue. Over time, build up to 30 to 60 minutes of moderate to vigorous
exercise every day.
 People are never too old to start exercising. Even frail, elderly individuals (70-
90 years of age) can improve their strength and balance with exercise.
 Almost any type of exercise (resistance, water aerobics, walking, swimming,
weights, yoga, and many others) is helpful for everybody.
 Children need exercise; play outside of the home is a good beginning.
 Sports for children may provide excellent opportunities for exercise, but care
must be taken not to overdo certain exercises (for example, throwing too
many pitches in baseball may harm a joint like the elbow or shoulder).
 Exertion during strenuous exercise may make a person tired and sore, but if
pain occurs, stop the exercise until the pain source is discovered; the person
may need to seek medical help and advice about continuation of such
exercise.

Most individuals can begin moderate exercise, such as walking, without a medical
examination. The following people, however, should consult a doctor before beginning
more vigorous exercise:

 Men over age 40 or women over age 50

 Individuals with heart or lung disease, asthma, arthritis, or osteoporosis
 Individuals who experience chest pressure or pain with exertion, or who
develop fatigue or shortness of breath easily
 Individuals with conditions that increase their risks of developing coronary
heart disease, such as high blood pressure, diabetes, cigarette smoking, high
blood cholesterol, or having family members who had early onset heart
attacks and coronary heart disease
 Individuals who are morbidly obese
Consequences of physical inactivity and lack of exercise:

 Physical inactivity and lack of exercise are associated with heart disease and
some cancers.
 Physical inactivity and lack of exercise are associated with type II diabetes
mellitus (also known as maturity or adult-onset, non-insulin-dependent
diabetes).
 Physical inactivity and lack of exercise contribute to weight gain.

Mental Health
Healthy living involves more than physical health, it also includes emotional or mental
health. The following are some ways people can support their mental health and well-
being.

Tips:

 Get enough sleep daily; the CDC recommends the following by age group
(naps inclusive); 12-18 hours from birth to 2 months, 14-15 hours from 3-11
months of age, 12-18 hours for 1-3 years of age, 11-13 hours for 3-5 years of
age, 10-11 hours for 5-10 years of age, 8.5-9.5 hours for 10-17 years of age
and those 18 and above need 7-9 hours of sleep. Elderly people need about
7-9 hours but do not sleep as deeply and may awaken at night or wake early,
so naps (like kids need) allow them to accumulate the total of 7-9 hours of
sleep.
 Take a walk and reflect on what you see and hear at least several times per
week.
 Try something new and often (eat a new food, try a different route to work, go
to a new museum display).
 Do some mind exercises (read, do a puzzle occasionally during the week).
  Try to focus on a process intensely and complete a segment of it over 1 to
several hours, then take a break and do something relaxing (walk, exercise,
short nap).
 Plan to spend some time talking with other people about different subjects.
 Try to make some leisure time to do some things that interest you every week
(hobby, sport).
 Learn ways to say "no" when something occurs that you do not want to do or
be involved with.
 Have fun (go on a trip with someone you love, go shopping, go fishing; do not
let vacation time slip away).
 Let yourself be pleased with your achievements, both big and small (develop
contentment).
 Have a network of friends; those with strong social support systems lead
healthier lives.
 Seek help and advice early if you feel depressed, have suicidal thoughts, or
consider harming yourself or others.
 People taking medicine for mental health problems should not stop taking
these medications, no matter how "well" they feel, until they have discussed
their situation with their prescribing doctor(s).

Avoidance behavior is another key to wellness. Below are described some of the
major items to avoid if a person is seeking a healthy lifestyle.
Avoid tobacco use
- Tobacco use is the most important preventable illness and cause of death

Tips:
- Stop smoking tobacco; start to stop today (it takes about 15 years of nonsmoking
behavior to achieve a "normal" risk level for heart disease for those that smoke).
- Stop using chewing tobacco to avoid oral cancers.
Adverse consequences of tobacco use:
- Tobacco use causes or contributes to a large number of cancers in the U.S. In men,
90% of lung cancer deaths are attributable to smoking; 80% in women. Tobacco use
causes cancers of the lung, mouth, lip, tongue, esophagus, kidney, and bladder. It also
further increases the risk of bladder cancer in subjects occupationally exposed to
certain organic chemicals found in the textile, leather, rubber, dye, paint, and other
organic chemical industries, and further increases the risk of lung cancer among
subjects exposed to asbestos.
- Tobacco use causes atherosclerotic arterial disease (hardening and narrowing of the
arteries) that can lead to heart attacks, strokes, and lack of blood flow to the lower
extremities. Tobacco use causes an estimated 20%-30% of coronary heart disease in
the U.S. It also further increases the risk of heart attacks among subjects with elevated
cholesterol, uncontrolled hypertension, obesity, and a sedentary lifestyle.
- Tobacco use causes an estimated 20% of chronic lung diseases in the U.S., such as
chronic bronchitis and emphysema, and causes pneumonia in those with chronic lung
disease. The CDC, in 2011, estimated that 90% of deaths from chronic obstructive lung
disease (COPD) were due to smoking.
- Pregnant women who smoke are more likely to deliver babies with low birth weight.
- Secondhand smoke can cause middle-ear infections (otitis media), coughing,
wheezing, bronchitis, and pneumonia in babies, and aggravate asthma in children.
Secondhand smoke (sometimes referred to as passive smoking) can also cause lung
cancer.
Comments and recommendations (tips):
- Quitting smoking is difficult to accomplish; tobacco contains nicotine, which is
addictive. Some smokers can quit "cold turkey," but for most, quitting smoking requires
a serious life-long commitment and an average of six quitting attempts before success.
- Quitting smoking efforts may include behavior modification, counseling, use of nicotine
chewing gum (Nicorette Gum), nicotine skin patches (Transderm Nicotine), or oral
medications such as bupropion (Zyban).

 Avoid excessive alcohol consumption

Adverse consequences of excessive alcohol consumption:

- Chronic, excess alcohol consumption is the major cause of liver cirrhosis in the
U.S.
- Liver cirrhosis can cause internal hemorrhage, fluid accumulation in the
abdomen, easy bleeding and bruising, muscle wasting, mental confusion, infections,
and in advanced cases, coma, and kidney failure.
- Liver cirrhosis can lead to liver cancer.
- Alcohol accounts for 40%-50% of deaths from automobile accidents in the U.S.
- Alcohol use is a significant cause of injury and death from home accidents,
drowning, and burns.

Comments and recommendations (tips):

There are many treatments for alcoholism. But the crucial first step to recovery is for the
individual to admit there is a problem and make a commitment to address the
alcoholism issue. The 12-step-style self-help programs, pioneered by Alcoholics
Anonymous, can be one effective treatment. Psychologists and related professionals
have developed programs to help individuals better handle emotional stresses and
avoid behaviors that can lead to excess drinking. Support and understanding from
family members are often critical for sustained recovery. Medication can be useful for
the prevention of relapses and for withdrawal symptoms following acute or prolonged
intoxication.

 Avoid high-risk sexual behaviors

High-risk sexual behavior can lead to the acquisition of sexually transmitted illnesses
such as gonorrhea, syphilis, herpes, or HIV infection. High-risk sexual behavior is also
known to spread human papillomavirus infection, which can lead to cervical cancer in
women and other anogenital cancers in both men and women. High-risk sexual
behaviors include the following:
- Multiple sex partners
- Sex partners with a history of the following:

1. Intravenous drug use

2. Venereal disease (sexually transmitted diseases or STDs)
Adverse consequences of high-risk sexual behavior:
- Transmission of HIV and other sexually transmitted diseases (chlamydia,
gonorrhea, syphilis, genital herpes)
- Transmission of hepatitis B (50% of hepatitis B infections are due to sexual
transmission) and, in rare instances, hepatitis C
- Transmission of human papilloma virus (HPV), which can cause genital warts
and anogenital carcinomas, most commonly cancer of the uterine cervix
- Unplanned pregnancy
Recommendations (tips):
- Avoid unprotected sex (sex without barriers such as a condom) outside an
established, committed, monogamous relationship.
- If you plan to have sex and are unsure of your partner's health status, use a
condom.

 Avoid other high-risk behaviors

- Driving under the influence of alcohol or drugs

- Driving while sleep-deprived
- Reckless driving and speeding, "road rage"
- Driving while using cell phones, texting, or performing other tasks
- Motorcycle (and bicycle) riding without helmets
- Possession of firearms and guns without proper training and storage
- Smoking in bed
Adverse consequences of high-risk behaviors:
- Motor vehicle accidents account for 40%-50% of accidental deaths.
- Motorcycle accidents are a major cause of serious head injuries.
- Firearms and guns account for a significant proportion of deaths among
adolescents due to male suicide and homicide.
- Smoking in bed can lead to burn injury and death.
Recommendations (tips):
- When driving, use seat restraints on all passengers, both front and rear seats.
- Do not drink and drive.
- Do not drive if sleep deprived.
- Avoid unnecessary distractions and focus on the road and traffic while driving
(avoid texting, talking on cell phones, eating, applying makeup, or other distractions).
- Use helmets while riding bicycles and motorcycles. Helmet use reduces deaths
from motorcycle accidents by 30% and serious head injuries by 75%.
- Obtain proper training in the use and storage of guns and ammunition.
- Use smoke detectors; avoid smoking in bed.
Adverse consequences of excess sun exposure:
- Melanoma and other skin cancers
Recommendation (tips):
- Avoid sunburns and sun exposure by using adequate skin protection; use
brimmed hats, protective clothing, and sunscreen.

 Additional tips for healthy living

- Although there are many other risky behaviors that may impede an otherwise
healthy lifestyle (for example, working with toxic or radioactive materials, drug addiction,
travel to areas with unusual endemic diseases).

DIABETIC PERSON & PERSON WITH HYPERTENSION

 The first line of management of all patients with diabetes is healthy eating and regular
physical activity. Medications are second line treatment measures, if diet and exercise
fail to achieve adequate control. Medication in diabetes can either be oral tablets (oral
hypoglycemic agents or OHAs) or insulin injections.
Diabetes is a disease that occurs when your blood glucose, also called blood sugar, is
too high. Blood glucose is your main source of energy and comes from the food you eat.
Insulin, a hormone made by the pancreas, helps glucose from food get into your cells to
be used for energy.
A diabetes person’s diet need not be a complete deviation from the normal diet. The
nutritional requirements of a person with diabetes are the same as in the person without
diabetes. However, the nutrient intake has to be tailor made based on the age, sex,
weight, height, physical activity, physiological needs and current dietary history and
routine of the patient.
Heathy eating is the corner stone of therapy for diabetes mellitus. An individual with
diabetes can often manage his condition by diet and exercise alone. When a patient
with diabetes neglects this important aspect of diabetes management, then his/her
blood sugars become uncontrolled.

High blood pressure, also called hypertension, is blood pressure that is higher than
normal. Your blood pressure changes throughout the day based on your activities.
Having blood pressure measures consistently above normal may result in a diagnosis of
high blood pressure (or hypertension).
High blood pressure (hypertension) is a common condition in which the long-term
force of the blood against your artery walls is high enough that it may eventually cause
health problems, such as heart disease.
Hypertension (defined as blood pressure of 140/90 mmHg) is an extremely common
co-morbid condition in diabetes, affecting approximately 20-60% of the individuals with
diabetes. It complicates diabetes in all populations and occurs with increasing frequency
with advancing age. Both disorders are potent independent risk factors for
cardiovascular, cerebral, renal, and peripheral atherosclerotic vascular disease. The
prevalence of hypertension is 1.52.0 times more in those with diabetes than in those
without diabetes.
Hypertension is more prevalent in diabetic men than diabetic women below 50 years of
age and more common in women thereafter. Risk factors for hypertension in most
countries are diabetes mellitus, obesity, sedentary behaviour, alcohol, higher social
class, salt intake and smoking.

Do’s And Don’ts For Diabetic Person

Do’s

 Diet plan should be balanced and individualized.

 The calculated caloric requirement should allow the patient to lose or gain
weight as required and maintain body weight close to the ideal/ desirable
body weight.
 Restrict refined and starchy food items such as maida, rava, white bread,
potatoes, other tubers, processed foods and meats.
 Include loads of vegetables and 1 or 2 helpings of fruits such as
oranges,papaya,mosambi,
 guava or watermelon. Sweet tasting fruits need to be restricted;for ex.Sitaphal
(custard apple) chickoo,sweet bananas,grapes,mangoes etc..
 Include mainly high fibre foods (whole grains, pulses, and all green
vegetables).
 Daily fibre intake should be at least 20-35 g. Fibre helps to reduce
postprandial blood glucose levels and blood cholesterol.
 Make greens and vegetables part of your daily diet.
 Eat diet low in glycemic index which helps keep the blood sugars in normal
range.
 Butter, ghee, coconut oil and palm oil are rich in saturated fats and should be
restricted.
 Mustard oil, corn oil, sunflower oil, groundnut oil, ricebran oil and gingelly oil
can be preferred i.e. saturated fats less than 10 percent , monounsaturated
fats and polyunsaturated fats in the ratio 1:1 of the remaining fat %.Olive oil
best used for salads in Indian cooking. Avoid trans fats such as margarine
and dalda/vanaspathi
  Maintain a small food diary. Keep track of all the food you eat in a day. You
will be amazed at the amount and type of food you eat.
 An obese patient should restrict calories through reduction in the intake of
carbohydrate and fat. Ensure that food is eaten not only at the appropriate
time but also in appropriate amounts.
 Include 4-6 small frequent meals rather than 3- big meals a day.
 When you shop, cook or eat out, make healthy choices.
 Always read labels and select foods that are low in fat, salt, sugars.
 Chew your food well and drink sufficient amount of water.
 Try and Include salads in lunch and dinner.
 Avoid Table salt and restrict use of processed foods.

Don’ts

 Patients who are on insulin or oral hypoglycemic agents should not fast,
because it may result in hypoglycemia (low blood sugar levels).
 They should not skip a meal assuming that it can be made up by consuming
extra food at the next meal. This may result in low blood sugar and also blood
glucose fluctuations which leads to microvascular complications.
 Do not eat white bread, chips, and pastries, which quickly increase blood
sugar.
 Avoid processed foods and meats as they will be rich in salt and oil.
 Restrict fried and fatty foods.
 Do not take full fat dairy products.
 Alcohol increases blood pressure and triglycerides and heavy drinking
weakens the heart muscle (cardiomyopathy). In excess, it affects the liver and
peripheral nerves.
 Do not use artificial sweeteners beyond the recommended quantity. If
possible get used to tea/coffee without sugar gradually.
 Do not exercise on empty or full stomach.
 Do not watch TV while eating food.
 Do not smoke.
 Do not miss your medication.

Do’s And Don’ts Of Food For A Person With Hypertension

Do’s

 Exercise: Remember that little activity is better than no activity at all. Be

physically active and exercise for at least 30 minutes each day.
  Diet: Reduce your intake of salt. Include fresh vegetables, fruit, low-fat dairy
products, food low in saturated and trans fat, whole grains and lean meat, fish
and poultry.
 Lose weight: Reduce your weight to within a healthy range for your height to
prevent obesity and metabolic syndrome.
 Home-monitoring of Blood Pressure: Regularly monitor your blood pressure
at home by devices that are easy to use.
 Try to relax each day by meditation or yoga, or perform any activity that will
help you relax.
 Potassium. In your body, too much sodium raises your blood pressure, but
potassium balances out the extra salt. Where do you get this potassium?
Plain baked potatoes, for starters. Also try bananas, avocados, dried apricots,
plain yogurt, raw spinach and cooked white beans.

Don'ts

 Quit smoking, if you smoke.

 Do not drink alcohol.
 Try not to add too much salt to your cooking and remove the salt shaker from
the table.
 Sodium. Salt shows up where you don't expect it. Nearly half of the sodium
we consume comes from 10 food categories: bread and rolls, cold cuts/cured
meats, pizza, poultry, soups, sandwiches, cheese, pasta mixed dishes, meat
mixed dishes and savory snacks.
 Harmful fats. Full flavor without all the fat is possible. Saturated and trans fats
are two types of dangerous fats found in many commercial baked goods
(think cookies and crackers) and animal products (red meat and dairy
products like whole milk, cheese, sour cream, butter and ice cream).
 Don't stress, it's not good for your body to constantly be exposed to stress
hormones.

Lesson Proper for Week 16

INTRODUCTION:
For every step or action we do proper care needs to be taken to keep the food fresh and
safe from spoilage or contamination. For this preserving the food properly will increase
the shelf life of food and prevent from spoilage.

- VahChef Sanjay Thumma

WHAT IS FOOD PRESERVATION?

Food Preservation is a process in which:
  Food and vegetables are prevented from getting spoilt
 The color, test, and nutritive values of food is also preserved
 Food products lasts for a long period of time: Shelf life of food product is
increased

So, we can define Food Preservation as:

 Retaining food over a period of time without being contaminated by

pathogenic organisms or chemicals and without losing its colour, texture,
flavour and nutritious value.
 Food Preservation usually involves preventing the growth of bacteria, fungi
and other microorganisms, as well as retarding the oxidation of fats which
causes rancidity.

Types of Foods

Food Types
  Perishable

- Lasts for less time 2 days to 1 week

- Example: Fruits, milk, vegetables, meat

 Semi perishable

- Lasts for around 2 months and are processed

- Example: Ice-cream, cheese, bread, cake, pastries

 Shelf Stable

- Has longer shelf Life more than 6 months

- Example: Food grains
Why to Preserve Food
1. If we are able to preserve foods, we enjoy any kind of foods in any season such
as:

 Mango juice
 Mango pulp
 Mango pickle
 Raw mango powder etc

2. We eat food even it is not available in our areas

3. We can store our food easily and without worries
Principles of Food Preservation
1. Inhibit the growth and activity of Microorganisms

 Asepsis(to keep out microorganisms)

 Removal of microorganisms
 Stopping the growth and activity of microorganisms (low temperatures, drying
or chemicals)
 Destruction of Micro Organism (heating or radiation)

2. Protecting against self-decomposition of food

 Inhibit the activity of Endogenous Enzyme (Phenolase)

 Delay or inhibit chemical reactions (Non-enzymatic browning)

3. Protection from invasion and spoilage by insects and rodents

4. Protection against losses by mechanical causes
Importance of Food Preservation
Important and vital in the Food industry due to a number of social , psychological and
health factors

 Increases the shelf life of food

 Retain the quality of food - colour, texture, flavour & nutritional value
 Increases food supply
 Adds variety to the food
 Decreases wastage of food
 Make foods available throughout the year

FOOD PRESERVATION METHODS

Preservation methods vary according to:

 the food items and

 quantity of the items to be preserved

Principles of Food preservation can be broadly classified into two types:

1. Bactericidal methods
2. Bacteriostatic methods

Bactericidal Methods

 Most of the microorganisms are killed

 Examples are:

- cooking,
- canning,
- pasteurization,
- sterilization,
- irradiation etc.
Bacteriostatic Methods

 Based on prevention of multiplication of microorganisms

 May be achieved by:

- removal of water
- use of acids, oils or spices
- keeping the foodstuff in low temperature
  Methods based on this principles are:

- Drying,
- freezing,
- pickling,
- salting, and
- smoking

Techniques of Food Preservation

 Physical
 Chemical

Physical

 freezing and canning (rely on killing the microorganisms or at least stopping

the their growth for long enough).
 drying, gamma irradiation, exposure to ultraviolet or high intensity white light,
ultra high pressure and filtration.

Chemical

 Preservatives
 Work either as:

- Direct microbial poisons or,

- Reducing the pH to a level that prevents the growth of MOs
Chemicals used today are:
1. Nitrates and Nitrites
- to preserve meats
2. Sulphites
- to prevent the browning of fruits and vegetables,
- to prevent fungal spoilage

COMMON FOOD PRESERVATION METHODS

 Bottling and canning

 Pickling
 Drying
 Salting
 Vacuum packing
 Cooling and freezing
 Waxing
 Pasteurization
 Boiling
 Smoking

Bottling and Canning

 Bottling and canning are processes of preserving food by heating and then
sealing it in an air tight container.
 The food is boiled to kill microorganisms and then sealed to prevent other
microorganisms from getting in.

Pickling

 Pickling food in vinegar or other acids, makes it difficult for microorganisms to

live.
 Commonly pickled food include onions, parkias, soya beans and chillies.
 Sugar can also be used in pickling fruits such as nutmegs, mangoes and
cherries.
  The concentrated sugar solution used draws water from the fruit thus
preventing the growth of microorganisms.

Drying

 A lot of food is preserved by drying under the sun.

 Drying removes most water from food. Most bacteria die or become inactive
when the food is dried.
 Anchovies and dried chillies are examples of dried food
 A lot of fruits such as raisins, guavas and papayas can be eaten dried.

Salting

 Salting is an age-old way of preserving food. The salt draws out moisture and
prevents microorganisms from growing. In this process, food such as fresh
fish are gutted, washed and coarse salt is rubbed into it.
Vacuum Packing

 Vacuum packing keeps food by sucking air out from its packaging.
 Food is thus prevented from spoiling because there is no air.
 Vacuum packing is commonly used for storing nuts, sliced fish, picKled and
dried fruit

Cooling and Freezing

 Cooling and freezing are the most common forms of food preservation.
 Cooling slows down the action of microorganisms, thus it takes longer to
spoil. It allows fruit from different parts of the world to appear on our
supermarket shelves. (0 to -4 °C)
 At freezing temperature, microorganisms become inactive, thus food cannot
spoil when it is frozen. (-18 °C)
 Food like meat, fruit and vegetables are kept in the refrigerator.
Waxing

 Waxing of fruit and vegetables is also common. Apples, oranges, eggplants

and tomatoes are dipped into liqiud wax to prevent growth of fungi and loss of
moisture.
 Waxed fruit need to be washed thoroughly or peeled before eating.

Pasteurization

 Pasteurization means heating food to a certain temperature for some time

followed by rapid cooling. Heating at such high enough temperature kills most
bacteria. However, it does not affect the taste and nutritional value of the
food.
 Fresh milk, yoghurt drink and juices are pasteurized to make them last longer.
Boiling

 As food is heated and cooked, the heat kills the microorganisms

 Boiling kills most bacteria. However, those not affected by heat will grow
when the conditions are suitable.

Smoking

 Smoking is the process of drying food with smoke for a long period of time.
This method is mainly used for fish, meat and fruit such as banana.
 The drying effects of smoke and the chemicals produced from the smoke help
to preserve the food.

FOOD PROCESSING
  Food processing is the set of methods and techniques used to transform raw
ingredients into food or to transform food into other forms for consumption by
humans or animals either in the home or by the food processing industry.
 Food processing typically takes clean, harvested crops or slaughtered and
butchered animal products and uses there to product attractive, marketable
and often long-life food products. Similar process are used to produce animal
feed.
 Food processing is any method used to turn fresh foods into food products.

1. This can involve one or a combination of various processes including

washing, chopping, pasteurizing, freezing, fermenting, packaging, cooking
and many more.
2. Food processing also includes adding ingredients to food, for example to
extend shelf life.

Aims of Food Processing

1. To extend the shelf life to allow time for distribution, sales and home storage.
2. To increase variety in the diet by providing a range of attractive flavours, colours,
aromas and textures in food (collectively known as eating quality, sensory
characteristics or organoleptic quality)
3. To provide the nutrients required for health (termed nutritional quality of a food).
4. To generate income for the manufacturing company.
Food Processing divided into:

 Unit operations combination of procedures to achieve the intended changes

to the raw materials.
 Unit operations are grouped together to form a process. The combination and
sequence of operations determines the nature of the final product.

Food Processing Method

Food processing method are various ways in which harvested crops and animal product
can be transform into food stuff or other form for future use.
1. Milling/Grinding: This involves grinding the farm produce into a powder, usually
after drying. The produce can also be grind wet into a paste for example fresh cassava.
2. Fermentation: This is the process of rotting down the product to eliminate the
toxin hydrogen cyanide. Fermentation convert sugar into alcohol and carbon dioxide by
yeast in making wine and beer
3. Threshing and winnowing: This method is used to dislodge and remove the
stalk, straw and chaff. Winnowing blows away the chaff from the food produce. It is
used on cereals eg rice, millet, corn
4. Scaling, Bleeding etc: This method is usually for processing fish. The fish is
sealed and the intestinal contents and the fins are removed before it is preserved.
5. Drying: This is the process of removing or reducing water content of the food
produce to minimize the activity of the spoilage organisms. Food can be dried in the
oven, sun, by dehydration etc. This method is used for herbs, vegetable, nuts, roots,
tubers, cereals etc.
6. Washing: Some fruits and vegetable are processed by washing eg bitter leaf
7. Shell removal: Coconuts, palmnuts and cashew nut are processed by removal of
the hard cover
8. Cooking: This is food preparation using heat: It is the oldest method of food
processing. Heating changes some of the food chemicals, making it safer to eat, easier
to digest and taste better
9. Blanching: One of the main ones being to destroy enzymatic activity in
vegetables and some fruits, prior to further processing by heat. As such, it is not
intended as a sole method of preservation but as a pre-treatment which is normally
carried out between the preparation of the raw material and later operations
(particularly heat sterilisation, dehydration and freezing.
10. Pasteurization: Relatively mild heat treatment, in which food is heated to below
100°C. it is used to minimize possible health hazards from pathogenic micro-organisms
and to extend the shelf life of foods for several days.
11. Extrusion: A process by which the form of a food is changed such as changing
corn to corn chips. In this process, the food is heated, ground, and pushed through
various kinds of screens to yield different shapes.
IMPORTANCE OF FOOD PROCESSING
1. It helps to preserve food and prevent it from deterioration eg milk
2. Many foods are inedible, unless processed in some manner: for example coffee,
cocoa etc
3. It helps to remove toxin occurring naturally in foods eg the hydrogen cyanide
removed by fermenting cassava
4. To make the food taste better
5. To make food stay long eg. drying cassava, plantain etc

What Is the Difference between Food Processing and Preservation?

Food processing and preservation are two techniques that are used to maintain the
quality and freshness of foods. In terms of how they are performed, food processing
and preservation are different; food preservation is just part of the entire
procedure of processing foods. Food processing mostly involves both packaging and
preservation, while food preservation is concerned with the control and elimination of
the agents of food spoilage. Additionally, food processing is performed to turn food into
something that is more palatable and convenient to eat. There are various methods of
food preservation, which include the addition of chemicals, dehydration, and heat
processing.

Lesson Proper for Week 17

INTRODUCTION:
A diet rich in vegetables and fruits can lower blood pressure, reduce the risk of heart
disease and stroke, prevent some types of cancer, lower risk of eye and digestive
problems, and have a positive effect upon blood sugar, which can help keep appetite in
check.

- harvard.edu
DETERIORATION FACTORS OF FRUITS AND VEGETABLES AND THEIR
CONTROL
Food deterioration is defined as a process that renders a product unacceptable or
undesirable for consumption and is the result of the biochemical activity of microbial
populations that predominate in the product.

1. Enzymic Changes
Enzymes which are endogenous to plant tissues can have undesirable or desirable
consequences. Examples include:
a. the post-harvest senescence and spoilage of fruit and vegetables;
b. oxidation of phenolic substances in plant tissues by phenolase (leading to
browning);
c. sugar - starch conversion in plant tissues by amylases;
d. post-harvest demethylation of pectic substances in plant tissues (leading to
softening of plant tissues during ripening, and firming of plant tissues during
processing).
Control: The major factors useful in controlling enzyme activity are: temperature, water
activity, pH, chemicals which can inhibit enzyme action, alteration of substrates,
alteration of products and pre-processing control.
2. Chemical changes
The two major chemical changes which occur during the processing and storage of
foods and lead to a deterioration in sensory quality are lipid oxidation and non-
enzymatic browning. Chemical reactions are also responsible for changes in the colour
and flavour of foods during processing and storage.

 Colour Changes –

Chlorophylls. Almost any type of food processing or storage causes some

deterioration of the chlorophyll pigments. Phenophytinisation (with consequent
formation of a dull olive brown phenophytin) is the major change; this reaction is
accelerated by heat and is acid catalysed.
For example, dehydrated products such as green peas and beans packed in clear glass
containers undergo photo-oxidation and loss of desirable colour.
Anthocyanins - The rate of anthocyanin destruction is pH dependent, being greater at
higher pH values. Of interest from a packaging point of view is the ability of some
anthocyanins to form complexes with metals such as Al, Fe, Cu and Sn.
Carotenoids - The main cause of carotenoid degradation in foods is oxidation. The
pigments may auto-oxidise by reaction with atmospheric oxygen at rates dependent on
light, heat and the presence of pro- and antioxidants.

 Flavour changes - In fruit and vegetables, enzymically generated

compounds derived from long-chain fatty acids play an extremely important
role in the formation of characteristic flavours. In addition, these types of
reactions can lead to significant off-flavours.

Control:The permeability of packaging materials is of importance in retaining desirable

volatile components within packages, or not permitting undesirable components to
permeate through the package from the ambient atmosphere.
Fruit Quality
Fruit quality goes back to tree stock, growing practices and weather conditions. Closer
to the shipper and processor, however, are the degrees of maturity and ripeness when
picked and the method of picking or harvesting. There is a distinction between maturity
and ripeness of a fruit.
Maturity is the condition when the fruit is ready to eat or if picked will become ready to
eat after further ripening.
Ripeness is that optimum condition when colour, flavour and texture have developed to
their peak.

 Fruit ripening agents

- Speed up the process of ripening

- Unsaturated hydrocarbons; acetylene, ethylene, etc.
* Calcium Carbide (CaC2) is most commonly used for artificial ripening of fruits.
* Calcium carbide, when hydrolysed, produces acetylene, which causes artificial
ripening of fruits.
* Ethylene: A very small concentration of ethylene in air is sufficient to promote the fruit
ripening process. Externally applied Ethylene is likely to trigger or initiate the natural
ripening process.
* Ethephon:
- Take less time than calcium carbide for ripening.
- More acceptable colour than naturally ripened fruits.
- Longer shelf life than fruits ripened with Calcium carbide.

 From a technological point of view, fruit characterisation by species and

varieties is performed on the basis of physical as well chemical properties:
shape, size, texture, flavour, colour/pigmentation, dry matter content (soluble
solids content), pectic substances, acidity, vitamins, etc.
 These properties are directly correlated with fruit utilisation.
 The table shows which of the above mentioned properties have a major
impact on the finished products obtained by fruit processing.

When To Pick Fruits

The proper time to pick fruit depends upon several factors; these include variety,
location, weather, ease of removal from the tree (which change with time), and purpose
to which the fruit will be put.
For example, oranges change with respect to both sugar and acid as they ripen on the
tree; sugar increases and acid decreases. The ratio of sugar to acid determines the
taste and acceptability of the fruit and the juice.
Quality Measurements Of Fruits
Many quality measurements can be made before a fruit crop is picked in order to
determine if proper maturity or degree of ripeness has developed. Colour may be
measured with instruments or by comparing the colour of fruit on the tree with standard
picture charts.
Texture may be measured by compression by hand or by simple type of plungers.

 As fruit mature on the tree its concentration of juice solids, which are mostly
sugars, changes. The concentration of soluble solids in the juice can be
estimated with a refractometer or a hydrometer. The refractometer measures
the ability of a solution to bend or refract a light beam which is proportional to
the solution's concentration. A hydrometer is a weighted spindle with a
graduated neck which floats in the juice at a height related to the juice
density.
 The acid content of fruit changes with maturity and affects flavour. Acid
concentration can be measured by a simple chemical titration on the fruit
juice. But for many fruits the tartness and flavour are really affected by the
ratio of sugar to acid.
 Percentage of soluble solids, which are largely sugars, is generally expressed
in degrees Brix, which relates specific gravity of a solution to an equivalent
concentration of pure sucrose. The higher the Brix the greater the sugar
concentration in the juice; the higher the "Brix to acid ratio" the sweeter and
less tart is the juice.

HARVESTING AND PRE-PROCESSING

Harvesting
A large amount of the harvesting of most fruit crops is still done by hand; this labour
may represent about half of the cost of growing the fruit.
Mechanical harvesting is currently one of the most active fields of research for the
agricultural engineer, but also requires geneticists to breed fruit of nearly equal size,
that matures uniformly and that is resistant to mechanical damage.

A correct manual harvesting includes some simple but essential rules:

 the fruit should be picked by hand and placed carefully in the harvesting
basket; all future handling has to be performed carefully in order to avoid any
mechanical damage;
 the harvesting basket should be clean, could be lined with wrapping papers,
box liners and cushions.
 the hands of the harvester should be clean with no sharp finger nails;
 the fruit are picked when it is ready to be able to be processed into a quality
product depending on the treatment which it will undergo.

It is worth emphasising the fact that the proximity of the processing centre to the source
of supply for fresh raw materials presents major advantages; some are as follows:

 possibility to pick at the best suitable moment;

 reduction of losses by handling/transportation;
 minimises raw material transport costs;
 possibility to use simpler/cheaper receptacles for raw material transport

Once it has left the tree, the organoleptic properties, nutritional value, safety and
aesthetic appeal of the fruit deteriorates in varying degrees. The major causes of
deterioration include the following:

 growth and activity of micro-organisms;

 activities of the natural food enzymes;
 insects, parasites and rodents;
 temperature, both heat and cold;
 moisture and dryness;
  air and in particular oxygen;
 light and
 time.

The rapidity with which foods spoil if proper measures are not taken is indicated in table
FRUITS
Always refrigerate fruit that is purchased pre-cut or packaged. Wash all produce
thoroughly under running water before preparing and/or eating. Washing fruit with soap,
detergent, or commercial produce wash is not recommended. These storage times are
approximate - some fruits may keep longer or shorter than the time listed - always
check for signs of spoilage.
Room temperature
Freezer at 0°F or below
such as in a pantry Refrigerator at
Food (storage times are for
or in a cupboard 40°F or below
quality only)
(50 to 70°F)
8 months (freezing
Apples 3 weeks 4 to 6 weeks
apples)
Until ripe - tender,
8 months (freezing
Avocados fully developed and 3 to 4 days
avocados)
ready to eat
Until ripe - tender,
2 to 3 months (freezing
Bananas fully developed and 3 days
bananas)
ready to eat
8 to 12 months (freezing
Blueberries Not recommended 1 to 2 weeks
blueberries)
Citrus fruits -
4 to 6 months (freezing
orange, grapefruit, 10 days 10 to 21 days
citrus fruits)
clementines, etc.
6 months
Dried fruit (unopened); 1 6 months
month (opened)
1 month (whole)
Grapes 1 day 1 week
(freezing grapes)
Until ripe - tender, 2 weeks (uncut), 2
1 month for balled melon
Melons fully developed and to 4 days after
(freezing melons)
ready to eat cutting
Until ripe - tender,
Peaches, 8 to 12 months (freezing
fully developed and 3-5 days
nectarines, plums or peaches or
ready to eat, then 1-
pears 2 days nectarines, plums, pears)
Until ripe - tender,
fully developed and 8 to 12 months (freezing
Pineapple 5 to 7 days
ready to eat, then 1- pineapple)
2 days
8 to 12 months (freezing
Strawberries Not recommended 2 to 3 days
strawberries)

VEGETABLES
Always refrigerate vegetables that are purchased pre-cut or packaged. Wash all
produce thoroughly under running water before preparing and/or eating. Washing
vegetables with soap, detergent, or commercial produce wash is not recommended.
These storage times are approximate - some vegetables may keep longer or shorter
than the time listed - always check for signs of spoilage.
Pantry or cupboard Freezer at 0°F or
at room Refrigerator at 40°F below (storage
Food
temperature (50 to or below times are for quality
70°F) only)
5 months (freezing
Asparagus - 3 to 4 days
asparagus)
3 to 5 days
Bagged greens - (unopened); 2 days Does not freeze well
(opened)
10 to 12 months
Broccoli - 3 to 5 days
(freezing broccoli)
10 to 12 months
Brussels sprouts - 3 to 5 days (freezing Brussels
sprouts)
10 to 12 months
Cabbage - 1 to 2 weeks
(freezing cabbage)
10 to 12 months
Carrots - 2 to 3 weeks
(freezing carrots)
10 to 12 months
Cauliflower - 3 to 5 days
(freezing cauliflower)
10 to 12 months
Celery - 1 to 2 weeks
(freezing celery)
8 months (freezing
Corn on the cob - 1 to 2 days
corn)
Cucumbers - 4 to 6 days Does not freeze well
Dried beans, lentils or
1 to 2 years 3 to 4 days (cooked) 6 months (cooked)
split peas
10 to 12 months
Onions 1 month 2 months
(freezing onions)
10 to 12 months
Potatoes 1 month -
(freezing potatoes)
10 to 12 months
Spinach or leaf (freezing spinach);
- 3 to 7 days
lettuce lettuce does not
freeze well
10 to 12 months
Summer squash or
1 to 5 days 4 to 5 days (freezing summer
zucchini
squash or zucchini)
1 to 2 days if ripe,
2 months (freezing
Tomatoes Until ripe, then 7 days otherwise store at
tomatoes)
room temperature
10 to 12 months
Winter squash 1 to 2 months 1 to 2 weeks (cut) (freezing winter
squash)

Reception - Quality and Quantity

Fruit reception at the processing centre is performed mainly for following purposes:

 checking of sanitary and freshness status;

 control of varieties and fruit wholeness;
 evaluation maturity degree;
 collection of data about quantities received in connection to the source of
supply: outside growers/farmers, own farm.

Raw Material Control - Fresh Fruits and Vegetables at Reception

1. Checks at each delivery/raw material lot
1.1 Colour
1.2 Texture
1.3 Taste
1.4 Flavour
1.5 Appearance
1.6 Refractometric extract
1.7 Number per kg
1.8 Variety
1.9 Sanitary evaluation
2. Checks at each ten lots (for the same raw material)
2.1 Density
2.2 Water content: oven method
2.3 Total sugars, reducing sugars
2.4 Total acidity
3. Audits - every six months - on five different lots
3.1 Ascorbic acid
3.2 Mineral substances
3.3 Tannic substances
3.4 Pectic substances

Washing
Harvested fruit is washed to

 Remove soil, micro-organisms and pesticide residues.

 Eliminate spoiled fruit before washing.

Fruit washing can be carried out by

 immersion,
 spray/ showers or by combination of these two processes which is generally
the best solution: pre-washing and washing.
Some usual practices in fruit washing are:

 addition of detergents or 1.5% HCl solution in washing water to remove

traces of insect-fungicides;
 use of warm water (about 50°C) in the pre-washing phase;
 higher water pressure in spray/shower washers.

Washing must be done before the fruit is cut in order to avoid losing high nutritive
value soluble substances (vitamins, minerals, sugars, etc.).

Sorting
Fruit sorting covers two main separate processing operations:

 removal of damaged fruit and any foreign bodies (which might have been left
behind after washing);
 qualitative sorting based on organoleptic criteria and maturity stage.

Mechanical sorting for size is usually not done at the preliminary stage. The most
important initial sorting is for variety and maturity. However, for some fruit and in special
processing technologies it is advisable to proceed to a manual dimensional sorting
(grading).

Trimming and peeling (skin removal)

This processing step aims at removing the parts of the fruit which are either not edible
or difficult to digest especially the skin. Up to now the industrial peeling of fruit and
vegetables was performed by three procedures:

 mechanically;
 by using water steam;
  chemically; this method consists in treating fruit and vegetables by dipping
them in a caustic soda solution at a temperature of 90 to 100° C; the
concentration of this solution as well as the dipping or immersion time varying
according to each specific case.

Cutting
This step is performed according to the specific requirements of the fruit processing
technology.

Heat blanching
Fruit is not usually heat blanched because of the damage from the heat and the
associated sogginess and juice loss after thawing. Instead, chemicals are commonly
used without heat to inactivate the oxidative enzymes or to act as antioxidants and they
are combined with other treatments.
Fresh fruit storage

 Some fruit species and specially apples and pears can be stored in fresh
state during cold season in some countries' climatic conditions.
 Fruit for fresh storage have to be autumn or winter varieties and be harvested
before they are fully mature.
 This fruit also has to be sound and without any bruising; control and sorting
by quality are mandatory operations.
 Sorting has to be carried out according to size and weight and also by
appearance;
 fruit which is not up to standard for storage will be used for semi-processed
product manufacturing which will be submitted further to industrial processing.
 Harvested fruit has to be transported as soon as possible to storage areas.
 Leaving fruit in bulk in order to generate transpiration is a bad practice as this
reduces storage time and accelerates
 Maturation processes during storage.
 In order to store large quantities of fruit, silos have to be built.

LARGEST FRUITS AND VEGETABLES PRODUCING COUNTRIES IN THE WORLD

Fruits are the healthiest food item and they formed from the ovary after flowering.
Actually, humans and many animals became dependent on fruits as a source of food for
a daily lifestyle. So that, the demand for fruits all over the world are increased and the
production of fruits is rapidly increasing from older days to present days.
According to Ali Ekber Yildirim, fruits and vegetables are among the product groups
those consumption has increased the most during the pandemic. In order to strengthen
the immune system, the demand for fruits and vegetables containing vitamin C has
increased even more.
According to FAO data, China ranks first in the world with 554 million tons of vegetable
production, India ranks second with 127 million tons and the United States ranks third
with 30.8 million tons.
China and India share the first two ranks in fruit production. China's fruit production is
262 million tons, and India's is 92 million tons. Brazil ranks third in fruit growing with
39.8 million tons. The United States ranks 4th with 26 million 506 thousand tons.
According to the 2020 Crop Production data of Turkey Statistical Institute, Turkey's fruit
production equals to 23 million 585 thousand 768 tons. And its vegetable production is
31 million 196 thousand 717 tons. Turkey, which ranks 4th in vegetable production and
5th in fruit production across the globe, harness its such potential enough.