Food and Nutrition Don Ross Oxford Book Company Jaipur , India ISBN: 978-93-80179-13-1 Edition: 2010 Oxford Book Company Regd. Off. 267-B, IO-B, Scheme, Opp. Narayan Niwas, Gopalpura By Pass Road, Jaipur - 302018 Rajasthan (India) Ph: 0141 - 2594705, Telefax: 2597527 B.O. 102, 1st Floor, Satyam House, 4327/3, Ansari Road,Darya Ganj, New Delhi - 110002 (India) Ph: 011-45652440 Email
[email protected] Visit us at: oxfordbookcompany.com © Reserved Typeset by: Shlvangi Computers 267, IO-B-Scheme, Opp. Narayan Niwas, Gopalpura By Pass Road, Jaipur-302018 Printed at: Rajdhani Printers, Delhi All Rights are Reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording, scanning or otherwise, without the prior written permission of the copyright owner. Responsibility for the facts stated, opinions expressed, conclusions reached and plagiarism, if any, in this volume is-entirely that of the Author, according to whom the matter encompassed in this book has been originally created/edited and resemblance' with any such publication may be incidental. The Publisher bears no responsibility for them, whatsoever. Contents l. Diet and Health 1 2. Nutrients 51 3. Function of Food 83 4. Digestion and Absorption 132 5. Food Safety and Preparation 136 6. Nutrition Disorder Related to Food 142 7. Meal Planning 163 8. Dietary Guidelines 171 9. Nutrition for Pregnant Women 174 10. Infant Nutrition 177 II. Young Children and Toddlers 181 12. School Age Children 187 13~ 193 Adolescent Nutrition 14. Adult Nutrition 196 15. People Living on Low Income 199 16. Nutrition for Senior Citizens 203 17. Vegetarian Diet 206 18. Food Production and Processing 208 19. Wheat 216 20. Fats and Oils 219 21. Sugar 224 22. Milk 230 23. Cheese 234 24. Dried Fruits and Vegetables 238 25. Chutneys, Pickles, Salted Vegetables and Sauces 244 26. Food Additive 252 27. Food Packaging 257 28. Principle of Cooking 260 29. Food Spoilage 262 30. Food Preservation 267 31. Cooking Methods 274 Index 283 Chapter 1 Diet and Health INTRODUCTION The importance of diet to health, especially in the prevention and cure of illness, is slowly becoming apparent. I endeavour to provide you with more than the basic, and usually inaccurate information on diet and nutrition. So whether you are a registered dietitian and want to brush up on the immense amount of information, or whether you just want to find out, for the first time what you should be eating, then this site is for you. First I would like to talk about a very contentious word - diet. Many people don't like using this word, when referring to their eating habits, because they feel that it is humiliating to be on a diet. I am the opposite, as I am always on diet. Whether underweight, overweight, sick or fit, diet, by its Greek definition means the food eaten by an animal to maintain its state of health. So, when I talk about a diet I don't mean that you must necessarily lose weight, what I am referring to is the food that you should gener