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| Evidence |
Saturday, 14 September 2013
The Actual Course Work
Here's a photo of the simple spaghetti, that I managed to cook in less than 45 minutes.
:)
Recipe Cost
1. 57g San Remo Spaghetti
Cost: $2.05/500 x 57 = $0.30 (approx.)
2. Prego Italian Sauce (Traditional)
Cost: $2.60/400 x 120 = $0.78
3. Cheese Chicken Cocktail
Cost: $2.80/112 x 72 = $1.80
4. Emborg Mixed Vegetables
Cost: $2.95/450 x 70 = $0.50 (approx.)
5. TOTAL Cost: $3.40 (approx.)
Cost: $2.05/500 x 57 = $0.30 (approx.)
2. Prego Italian Sauce (Traditional)
Cost: $2.60/400 x 120 = $0.78
3. Cheese Chicken Cocktail
Cost: $2.80/112 x 72 = $1.80
4. Emborg Mixed Vegetables
Cost: $2.95/450 x 70 = $0.50 (approx.)
5. TOTAL Cost: $3.40 (approx.)
Sunday, 1 September 2013
Dish Name
The dish name we've all been waiting for is...
... Simple Spaghetti
[And yes, it's just so original. Not to mention creative.]
Nutritional value of Spaghetti
The ingredients used are:
However, the measurements are not very precise. I used 1 serving of pasta (approx. 57g), which is a bunch of pasta between my fingers of a 7-8 inch measurement. For mixed vegetables, I used roughly 1/2 a cup, which is 70g (when uncooked). The Health and Promotion board database did not include cheese chicken cocktail sausages, so I made do with chicken chili sausages. Since 1 chicken sausage is approximately 12g, 6 chicken sausages will be approximately 72g.
The nutritional breakdown is:
The total calorie intake is 369 kcal, which is approximately 20.5% the average recommended daily calorie intake for girls ages 9 - 13, which includes my sister. :)
However, the measurements are not very precise. I used 1 serving of pasta (approx. 57g), which is a bunch of pasta between my fingers of a 7-8 inch measurement. For mixed vegetables, I used roughly 1/2 a cup, which is 70g (when uncooked). The Health and Promotion board database did not include cheese chicken cocktail sausages, so I made do with chicken chili sausages. Since 1 chicken sausage is approximately 12g, 6 chicken sausages will be approximately 72g.
The nutritional breakdown is:
Spaghetti
I have decided to make a spaghetti. It's simple and easy to make, and ingredients that my sister and I both like can be added. Like sausages and cheese, for example.
Spaghetti
[Serves 1]
Ingredients:
57g Spaghetti
50ml Water
1 tbsp olive oil
Ice cubes
For sauce:
1/2 Cup Prego Italian Sauce (Traditional) (120 ml)
100 ml Water
1 tbsp olive oil
Pinch of salt and sugar
1/2 cup Mixed Vegetables (approx. 70g)
6 Cheese Chicken Cocktail Sausage- Sliced (approx. 72g)
Ricotta and Basil Leaves to garnish
Method:
1. Bring a pot of water containing salt and oil to boil.
2. Cook pasta according to instructions on package, drain and set aside in a bowl of ice cubes.
3. In a saucepan, heat oil and saute sausage and mixed vegetable.
4. Add water, then tomato paste. Let sauce simmer.
5. Serve cooked spaghetti on a plate and pour sauce over.
6. Garnish with ricotta cheese and basil leaves.
Spaghetti
[Serves 1]
Ingredients:
57g Spaghetti
50ml Water
1 tbsp olive oil
Ice cubes
For sauce:
1/2 Cup Prego Italian Sauce (Traditional) (120 ml)
100 ml Water
1 tbsp olive oil
Pinch of salt and sugar
1/2 cup Mixed Vegetables (approx. 70g)
6 Cheese Chicken Cocktail Sausage- Sliced (approx. 72g)
Ricotta and Basil Leaves to garnish
Method:
1. Bring a pot of water containing salt and oil to boil.
2. Cook pasta according to instructions on package, drain and set aside in a bowl of ice cubes.
3. In a saucepan, heat oil and saute sausage and mixed vegetable.
4. Add water, then tomato paste. Let sauce simmer.
5. Serve cooked spaghetti on a plate and pour sauce over.
6. Garnish with ricotta cheese and basil leaves.
Eating Habits
Eating Habits...
Generally, we (my sister and I) are both fine with all sorts of food from the different food groups, however, like all kids, we seem to have an aversion to all things green and leafy. [Read: Vegetables] Exceptions are long beans, mushrooms, tomatoes and carrots, though we've grown used to eating other vegetables such as spinach and broccoli.
Some stuff that we both like include:
Generally, we (my sister and I) are both fine with all sorts of food from the different food groups, however, like all kids, we seem to have an aversion to all things green and leafy. [Read: Vegetables] Exceptions are long beans, mushrooms, tomatoes and carrots, though we've grown used to eating other vegetables such as spinach and broccoli.
Some stuff that we both like include:
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| Spaghetti |
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| Rice |
| Egg |
| Potatoes |
| Sausage |
Sunday, 11 August 2013
Nutrition
What are nutrients?
Because carbohydrate-rich foods are usually low in calories, they can help us keep a healthy weight. When we add fat (like butter, sour cream or gravies) at the table or when we cook , we add extra calories and may gain weight.
4) Cholesterol
Cholesterol is needed by our bodies for our cells, nerves and brain. It is also important in forming hormones and enzymes.
Cholesterol is found in animal products such as fish, eggs, chicken and beef.
If we make too much cholesterol or eat too many foods that contain cholesterol or saturated fat, the level of cholesterol in the blood increases. The higher our blood cholesterol, the higher our chances of developing heart disease. Eating less fat, less saturated fat, and less cholesterol will all help lower blood cholesterol. To cut down on cholesterol, we can eat more plant foods as sources of protein instead of meat. Eat legumes like black beans, lentils, black-eyed peas and kidney beans instead of meat and poultry.
5) Fats
Fat is a nutrient that is an important source of calories. One gram of fat supplies 9 calories - more than twice the amount we get from carbohydrates or protein. Fat also is needed to carry and store essential fat-soluble vitamins, like vitamins A and D.
- Saturated Fats:
Saturated fats are found in meats and whole dairy products like milk, cheese, cream and ice cream. Some saturated fats are also found in plant foods like tropical oils (coconut or palm kernel oil). When margarine or vegetable shortening is made from corn oil, soybean oil or other vegetable oils, hydrogen atoms are added making some of the fat molecules "saturated". This also makes the fat solid at room temperature.
When we eat too much saturated fat, it increases our chances of getting heart disease. When we reduce the amount of saturated fats in our diets, it may reduce the blood cholesterol level and reduce our chances of developing heart disease.
- Unsaturated Fats:
They are found in most vegetable products and oils. An exception is a group of tropical oils like coconut or palm kernel oil which are highly saturated. Using foods containing "polyunsaturated" and "monounsaturated" fats does not increase our risk of heart disease. However, like all fats, unsaturated fats give us 9 calories for every gram. So eating too much of these types of fat may also make us gain weight.
8) Iron
Iron is a mineral that is an important part of our red blood cells. It is needed to carry oxygen from our lungs to our cells, muscles and organs. If we do not get enough iron, not enough oxygen will be delivered to our muscles and organs. Without enough oxygen, our muscles and organs cannot work properly and we will feel tired and weak.
We get a little bit of iron from a lot of different foods. The iron that we get from meat, poultry and fish is used easily by the body. Eggs, beef, pork, chicken, turkey, clams and oysters are all good sources of iron. Plant foods such as soybeans, lentils, kidney beans, spinach and leafy green vegetables, and flour contain iron, but it may not be absorbed as well as the iron found in meat. Iron from these foods is better absorbed when it is eaten with foods rich in vitamin C.
9) Niacin
Niacin works with other B vitamins to help your body use the energy you get from food. It is also important to help use protein from the diet to build new cells and tissues.
Most kinds of meat, poultry and fish are good sources of niacin. "Enriched" grains, like breads, rice, pasta, cereals and other baked products are also sources of niacin.
10) Most all the parts of our bodies are made from protein: hair, skin, blood, organs, and muscles. It is needed for cells to grow. It also repairs or replaces healthy cells and tissues. Protein in food gives us calories - 4 calories in one gram.
Amino acids are the building blocks of protein. Our bodies can make most amino acids. There are a few amino acids that we cannot make; so, we must get them from the foods we eat. They are known as "essential amino acids."
Most foods that come from animals, such as fish, chicken, beef, pork, eggs, milk, cheese, and yogurt contain all of the essential amino acids. They are known as "complete" proteins. Plant foods, such as rice, dried beans, peas, lentils, nuts, seeds, wheat, oats, corn, may be low or lacking in one or more of the amino acids. They are considered to be incomplete proteins. Incomplete proteins can be mixed together to make a complete protein.
11) Sodium
Sodium is important for keeping a balance in pressure between the inside and outside of our cells. Too much sodium can lead to high blood pressure. High blood pressure may increase the risk for having a heart attack or stroke.
We can get some sodium, naturally, in foods, like milk and fresh vegetables. Most sodium in our diets comes from salt we add to foods during preparation or processing. We may also add salt and salty sauces to food at the table.
12) Vitamin A
Vitamin A keeps your skin smooth and the linings of your mouth, nose, throat, lungs, and intestines healthy. Vitamin A is also needed for healthy eyes. It forms the part of the eye that helps you to see in dim light. People who do not get enough vitamin A may have a hard time seeing at night. This is called night blindness. Vitamin A may also help prevent certain types of cancer.
You can get vitamin A from both plant foods and animal foods. It is found in the fats and oils of these foods and is stored in the fat cells in your body. Dark orange and green vegetables and fruits like carrots, kale, turnip greens and other dark greens, broccoli, red and green peppers, pumpkin, sweet potatoes, winter squash, cantaloupe and peaches are all good sources of this vitamin. Animal foods, such as egg yolks, milk, cheese and liver are good sources, too.
13) Vitamin C
We need vitamin C to heal cuts, wounds, and burns.
Vitamin C is found in many fresh fruits like the oranges, lemons, limes, grapefruit, cantaloupes, mangoes, papayas, and their juices. Vegetables such as bean sprouts, green peppers, plantains, broccoli and greens like kale and poke greens are also good sources of vitamin C.
Vitamin C is not stored in the body. When we eat too much of the vitamin we get rid of it in our urine. Therefore, we need some vitamin C every day.
Nutrition is the study of nutrients and the way we process them. Nutrients fall into two main categories: macronutrients,that we need in relatively large amounts; and micronutrients, which are mostly needed in minute amounts.
Nutrients that the body can make itself, although they may also come from the diet, are considered nonessential. An essential nutrient, however, is one that we can’t make for ourselves in sufficient quantities to meet our needs, so must be obtained from food. These nutrients include minerals, most vitamins, some amino acids (from which proteins are made) and some fatty acids. Because we can’t make these, we must regularly choose foods that supply them.
1) Macronutrients make up the bulk of our diet and are mainly involved in the supply of energy, but are also responsible for other activities.
Macronutrients include carbohydrates, proteins (including essential amino acids), fats (including essential fatty acids) and water.
We need energy for everything we do, including digesting our food, keeping our body tissues working so we can do things like use our muscles, control our temperature, grow and make new tissues. Energy is released from carbohydrates, proteins, and fats.
The unit of energy is the kilojoule (kJ). Fats yield 37.7 kJ/g; proteins 29.3 kJ/g [1] and carbohydrates 16.7kJ/g.
The unit of energy is the kilojoule (kJ). Fats yield 37.7 kJ/g; proteins 29.3 kJ/g [1] and carbohydrates 16.7kJ/g.
Our personal energy requirements vary with age, gender, body size and activity, but here are the daily requirements for my sister (12 years old) and I (14 years old).
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| For My Sister |
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| For Myself |
2) Micronutrients are substances we must get in small quantities from our diet, either because we can’t make them for ourselves or because we can't make them as fast as we need them. They are not used as energy sources, but are necessary to process energy so our cells can use it.
Micronutrients include vitamins and minerals.
So where do we find these nutrients?
1) B vitamins
The B vitamins work together to help your body use the energy you get from food. Some B vitamins are also important in helping the body use protein from the diet to build new cells and tissues.
Animal products like pork, liver, kidney, poultry, eggs and fish are the best sources of vitamin B6. Many plant foods like whole grain foods (brown rice, whole wheat bread and oatmeal) are good sources of pyridoxine. Some legumes and nuts like soy beans, peanuts and walnuts are other plant sources of this B vitamin.
2) Calcium
Calcium is a mineral that is important for building strong bones and teeth. A very small amount is needed to help our heart, nerves and muscles work.
One of the best sources of calcium is milk, and foods made from milk, like yogurt and pudding. Leafy green vegetables, tofu, and canned fish with bones are also good sources.
3) Carbohydrates
Carbohydrates are the body's main source of energy. There are three different kinds of carbohydrates. They include starch, sugar, and fiber.
Plant foods like cereals, bread, rice, pasta, potatoes, plantains and corn are good sources of starch. They give us the energy we need to do daily activities. These starchy foods give us important vitamins and minerals, too.Because carbohydrate-rich foods are usually low in calories, they can help us keep a healthy weight. When we add fat (like butter, sour cream or gravies) at the table or when we cook , we add extra calories and may gain weight.
4) Cholesterol
Cholesterol is needed by our bodies for our cells, nerves and brain. It is also important in forming hormones and enzymes.
Cholesterol is found in animal products such as fish, eggs, chicken and beef.
If we make too much cholesterol or eat too many foods that contain cholesterol or saturated fat, the level of cholesterol in the blood increases. The higher our blood cholesterol, the higher our chances of developing heart disease. Eating less fat, less saturated fat, and less cholesterol will all help lower blood cholesterol. To cut down on cholesterol, we can eat more plant foods as sources of protein instead of meat. Eat legumes like black beans, lentils, black-eyed peas and kidney beans instead of meat and poultry.
5) Fats
Fat is a nutrient that is an important source of calories. One gram of fat supplies 9 calories - more than twice the amount we get from carbohydrates or protein. Fat also is needed to carry and store essential fat-soluble vitamins, like vitamins A and D.
- Saturated Fats:
Saturated fats are found in meats and whole dairy products like milk, cheese, cream and ice cream. Some saturated fats are also found in plant foods like tropical oils (coconut or palm kernel oil). When margarine or vegetable shortening is made from corn oil, soybean oil or other vegetable oils, hydrogen atoms are added making some of the fat molecules "saturated". This also makes the fat solid at room temperature.
When we eat too much saturated fat, it increases our chances of getting heart disease. When we reduce the amount of saturated fats in our diets, it may reduce the blood cholesterol level and reduce our chances of developing heart disease.
- Unsaturated Fats:
They are found in most vegetable products and oils. An exception is a group of tropical oils like coconut or palm kernel oil which are highly saturated. Using foods containing "polyunsaturated" and "monounsaturated" fats does not increase our risk of heart disease. However, like all fats, unsaturated fats give us 9 calories for every gram. So eating too much of these types of fat may also make us gain weight.
6) Fiber
Fiber is important for keeping the digestive tract working smoothly. Since we do not digest it, the fiber in food passes into the intestine and absorbs water. The undigested fiber creates "bulk" so the muscles in the intestine can push waste out of the body. Eating enough fiber helps prevent constipation. It may also reduce the risk of getting colon cancer. Some fibers can help lower blood cholesterol.
Dried peas and beans like lentils, black-eyed peas, chickpeas and kidney beans are the best sources of fiber. The skins and seeds in fresh fruits and vegetables are good sources, too. Whole-grain cereals and breads like oatmeal, brown rice, grits and whole-wheat bread are all naturally high in fiber.
Dried peas and beans like lentils, black-eyed peas, chickpeas and kidney beans are the best sources of fiber. The skins and seeds in fresh fruits and vegetables are good sources, too. Whole-grain cereals and breads like oatmeal, brown rice, grits and whole-wheat bread are all naturally high in fiber.
7) Folic Acid
Folic acid is important for making blood and building cells.
Folic acid is found in many food groups in the Food Guide Pyramid. Plant foods like leafy greens, broccoli, corn and whole grains are good sources of folacin. Cowpeas, lentils, kidney and navy beans are good sources, too. Some meat and milk products like eggs, liver, nuts, cheese, and milk are also ways to get this vitamin.
Iron is a mineral that is an important part of our red blood cells. It is needed to carry oxygen from our lungs to our cells, muscles and organs. If we do not get enough iron, not enough oxygen will be delivered to our muscles and organs. Without enough oxygen, our muscles and organs cannot work properly and we will feel tired and weak.
We get a little bit of iron from a lot of different foods. The iron that we get from meat, poultry and fish is used easily by the body. Eggs, beef, pork, chicken, turkey, clams and oysters are all good sources of iron. Plant foods such as soybeans, lentils, kidney beans, spinach and leafy green vegetables, and flour contain iron, but it may not be absorbed as well as the iron found in meat. Iron from these foods is better absorbed when it is eaten with foods rich in vitamin C.
9) Niacin
Niacin works with other B vitamins to help your body use the energy you get from food. It is also important to help use protein from the diet to build new cells and tissues.
Most kinds of meat, poultry and fish are good sources of niacin. "Enriched" grains, like breads, rice, pasta, cereals and other baked products are also sources of niacin.
10) Most all the parts of our bodies are made from protein: hair, skin, blood, organs, and muscles. It is needed for cells to grow. It also repairs or replaces healthy cells and tissues. Protein in food gives us calories - 4 calories in one gram.
Amino acids are the building blocks of protein. Our bodies can make most amino acids. There are a few amino acids that we cannot make; so, we must get them from the foods we eat. They are known as "essential amino acids."
Most foods that come from animals, such as fish, chicken, beef, pork, eggs, milk, cheese, and yogurt contain all of the essential amino acids. They are known as "complete" proteins. Plant foods, such as rice, dried beans, peas, lentils, nuts, seeds, wheat, oats, corn, may be low or lacking in one or more of the amino acids. They are considered to be incomplete proteins. Incomplete proteins can be mixed together to make a complete protein.
11) Sodium
Sodium is important for keeping a balance in pressure between the inside and outside of our cells. Too much sodium can lead to high blood pressure. High blood pressure may increase the risk for having a heart attack or stroke.
We can get some sodium, naturally, in foods, like milk and fresh vegetables. Most sodium in our diets comes from salt we add to foods during preparation or processing. We may also add salt and salty sauces to food at the table.
12) Vitamin A
Vitamin A keeps your skin smooth and the linings of your mouth, nose, throat, lungs, and intestines healthy. Vitamin A is also needed for healthy eyes. It forms the part of the eye that helps you to see in dim light. People who do not get enough vitamin A may have a hard time seeing at night. This is called night blindness. Vitamin A may also help prevent certain types of cancer.
You can get vitamin A from both plant foods and animal foods. It is found in the fats and oils of these foods and is stored in the fat cells in your body. Dark orange and green vegetables and fruits like carrots, kale, turnip greens and other dark greens, broccoli, red and green peppers, pumpkin, sweet potatoes, winter squash, cantaloupe and peaches are all good sources of this vitamin. Animal foods, such as egg yolks, milk, cheese and liver are good sources, too.
13) Vitamin C
We need vitamin C to heal cuts, wounds, and burns.
Vitamin C is found in many fresh fruits like the oranges, lemons, limes, grapefruit, cantaloupes, mangoes, papayas, and their juices. Vegetables such as bean sprouts, green peppers, plantains, broccoli and greens like kale and poke greens are also good sources of vitamin C.
Vitamin C is not stored in the body. When we eat too much of the vitamin we get rid of it in our urine. Therefore, we need some vitamin C every day.
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