a balanced diet finished 19-11-10

8/11/2019 A Balanced Diet Finished 19-11-10

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A Balanced Diet and Allergens

Everyone is constantly told by the press, doctors and the government thathealthy eating is very important. People generally live much longer now that they

did fifty or one hundred years ago. On average people also grow taller and weighmore. The amount and variety of food available today is the greatest ever. Manyfood items much cheaper than they used to be.

Food provides material that our bodies can convert into heat and energy and canuse to grow and repair internal systems.Food is made up of various amounts of carbohydrate, protein, fat, vitamins,mineral salt and fibre. A balanced diet must contain all of these nutrients in thecorrect proportions. ac! of any one will affect the body in different ways"

ac! of carbohydrate# lower energy.

ac! of protein# poor growth and healing ac! of fat #poor health and low energy

ac! of vitamins# poor health

ac! of minerals salts# poor teeth and bones and general health

ac! of fibre# poor digestion

$f we eat more food than our bodies re%uire, the e&cess amount will"

'uild up fat which is stored on our bodies

$ncrease the weight which we have to carry around

(reate an imbalance of chemicals in our bodies )e.g. too much salt or

sugar*

This leads to problems such as"

Obesity )from the build+up of fat*

oint problems )from the increase in weight*

-iabetes, high blood pressure, thyroid problems )from the increase in

sugar and from particular types of fat which are much more common nowin the food we eat*

hen they are at home, people have the choice of eating healthily. /omepeople are not in this position and have to eat meals that have been prepared

for them. E&amples of people in this situation include residents of" 0ospitals

Prisons

(are homes

'oarding schools

1esidential homes

Armed forces barrac!s

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$f you wor! in a food production operation which caters for one of these sectorsyou have a particular responsibility to ensure that they have a balanced diet.

2owadays people eat out more than ever before. This places a duty on caterers

to ensure that safe, nutritious, healthy choices appear on restaurant menus.(hefs must be aware of the need to offer a choice of dishes with"

Fewer calories

ess fat

ess sugar

ess salt

3overnment guidelines for healthy eating

The government, together with e&perts from the food industry, regularly carriesout investigations it produces a series of reports with recommendations.

A 4556 government report states"73ood nutrition is vital to good health. Poor nutrition is a recognised cause of ill+health and premature death in England 8 an estimated one 8third of cancers canbe attributed to poor diet and nutrition. hile there is a high awareness of healthyeating, most people consume less than the recommended amounts of fruit andvegetables but more than the recommended amounts of fat, salt and sugar.9

The government issued the following guidelines for everyone to follow"

$ncrease the amount of fruit and vegetables eaten to at least five portions

per day.

$ncrease the amount of fibre consumed.

1educe the amount of salt consumed.

1educe the amount of saturated fat eaten.

1educe the amount of sugar consumed

The Food /tandards Agency has developed a programme called 7The 'alancedof 3ood 0ealth 7to show people what proportions and types of foods ma!e up ahealthy, balanced diet.

This programme divides foods into five different groups. For each group it gives a

recommended daily serving. This will vary slightly according to the age, se& andoccupation of the person. The groups are as follows"

'read, other cereals and potatoes+ one to two servings per day.

Fruit and vegetables 8 five serving per day.

Mil! and dairy foods 8 two to three servings per day.

Meat, fish and alternatives 8 one to two servings per day.

Foods containing fat and food containing sugar+ one small severing per

day.

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Types and combinations of ingredients that ma!e a healthy dish

$ncluding the following items in a dish will increase its health value"

3enerous amounts of fruit and vegetables which are an e&cellent source

of vitamins, minerals and fibre. Moderate amounts of meat, fish and dairy foods.

/mall amounts of fats and oils.

holegrain items such as oats, wheat and other cereals.

'asic nutrition

2utrition is the study of the various ways in which food can nourish the body. The

human body is very complicated. 2utritional scientists are still discovering waysin which the body uses food. 2ew recommendations about diet are issued whennew research has been successfully carried out. These may recommend that weeat more of certain types of food, or identify food items which have been foundnot to be good for health.

The table below shows which types of food are the best sources of the nutrientsthat are needed for a balanced diet.

2utrient Type of food hy it is needed

(arbohydrates Potatoes, bread, pasta,

rice 8 as starch /weetfood and drin!s 8assugars

To provide energy

Proteins Meat, fish, nuts, lentils For growing and repairingtissue

Fats Meat, fried food, ca!esand pastries

For energy and certainvitamins

:itamins and minerals Fruit, vegetables andmany other types of food

For general health

Fibre Fruit, vegetables,unrefined cereals

To aid digestion

ater Pure water is best but ;pints per day of water+based li%uid )such aslow+sugar s%uash* isrecommended

To aid digestion and mostother body processes

The digestive system

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The body is able to ma!e use of the food we eat by a process called digestion.Most food contains more than one nutrient. Food needs to be bro!en down bythe body into individual nutrients ready for use.

The digestive system brea!s down the food we eat into a substance from which it

can remove the nutrients. $t does this in a series of stages"e of the food. $f you do not chew yourfood well you can put stain on your oesophagus )the tube from your mouthto your stomach*

4* The food is then mi&ed with saliva, which brea!s down starch into simplesugars. This is why if you leave bread or potatoes in your mouth for awhile before swallowing they start to taste sweet.

?* $n the stomach the food is mi&ed with gastric @uices. These @uices aremade up of hydrochloric acid and substances called en>ymes. Thesebrea! down the comple& structure of protein and curdle any mil! present.

;* $n the small intestine"

Any remaining starch is converted to glucose. Proteins are converted into a range of amino acids

Fats are bro!en down into a watery solution ready to move into the

intestines.6* Most nutrients are absorbed into the bloodstream through the lining of the

small intestine. The nutrients can be carried round thebody to where they are needed.

* 'acteria are naturally found in the large intestine and they help the body toprocess food.

B* Any indigestible matter 8 such as fibre+ continues through the colon andpasses out through the rectum and anus. A meal may ta!e 4; hours or

more to completely pass through the digestive system.

e need to loo! at the nutrients in food in more detail to be able to appreciatetheir importance when creating healthy dishes.

Proteins

All proteins are made up from amino acids. There are 44 of them and all areneeded by the body to grow and repair it self. hen proteins are bro!en downby the digestive process, the body can manufacture most of these aminoacids for it self 8 but there are a few that it cannot create. These are !nown as

7essential9 amino acids. To ensure the body has all the amino acids it needs itis important to use protein food from both animal and vegetable origins.

These include"

Animal :egetable

Meat3ame

Peas'eans

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PoultryFish

2uts

EggsMil!(heese

heat products

Fats

As well as providing energy, fats also carry certain important vitamins. 'othplants and animals contain fats, but they are of different sorts. They include"

Animal Fats :egetable fat

'utter Margarine

(heese 2uts

ard /oya beans

Fish oil Olive oil

-ifferences between fats are caused by the variety in fatty acids from whichthey are made. Animal fats are 7saturated9 and fish and vegetable fats are7unsaturated9. /ome animal fats also contain vitamins A and - manufacturingprocess called 7hydrogenation9 can turn li%uid oils into solid fat !nown as7trans+fat9. This type of fat can be found in increasing amounts in ready+prepared meals. To be digested successfully all fats have to be bro!en downinto fatty acids and a chemical called 7glycerol9. Animal fats and trans+fats aresaid to cause a higher amount of cholesterol to be found in the bloodstream.

(arbohydrates

The vast ma@ority of food items in which carbohydrates are found arevegetable. They provide energy for the body. There are two main types ofcarbohydrates"

/ugars are very simple for the body to absorb.


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Pulse vegetables such as lentils.

:itamins

:itamins are chemical substances which are very important for

health. ithout the correct balance of vitamins in your body youmay not grow properly and will feel generally unwell. $f you ta!e intoo large an amount of some vitamins you can poison yourself 8 butit is e&tremely unusual for this to happen.

The table below gives more information about the main groups ofvitamins.

:itamin Type of food hy it is needed

:itamin A -airy productsFish oils-ar! green vegetables

0elps growth and resistsinfection0elps eyesight

:itamin ' group =east )in bread*Meat(ereals

0elps growth and energylevels0elps the nervoussystem

:itamin ( Fresh fruit3reen vegetablesPotatoes

0elps growth and healingof in@uriesPrevents gum and mouthinfections

:itamin - /unlight-airy produceOily fish

Prevents brittle bonesand teeth

Minerals

=ou may be familiar with minerals such as iron, salt and copper andwhat they can be used for, e.g. manufacturing. 'ut did you !nowthat the human body needs very tiny amounts of


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'read 0elps blood clot

$ron Meat3reen vegetablesFish

0elps !eep the bloodhealthy

/odium )salt* Meat

EggsFish

0elps !eep all the fluids

in the body balanced

(alories

All food has a value in numbers of calories. (alories measure theamount of energy food can produce in the body. $f the body doesnot use this energy it tends to be saved as fat. $t is useful to !nowthe number of calories in the food.

Preparing ingredients in a healthy way

$f fresh ingredients are prepared a long time before they are used,they lose some of their important vitamins and minerals. The %ualityalso suffers as they may become dried+up and stale. Onionsprepared too far in advance will lose their flavour and beetroot will7bleed9. There is also li!ely to be more waste from food that cannotbe used.

ays of reducing saturated fat in dishes se olive oil or sunflower oil instead of butter

/elect lean cuts of meat and trim the fat off other cuts

(ut chips as thic!ly as possible as they absorb less fat.

Avoid gla>ing vegetables.

$f frying, ma!e sure the oil is hot enough. Otherwise the food

will absorb more fat. Food which has been fried needs to bedrained on absorbent paper to remove the surplus fat.

se fish such as salmon, trout, mac!erel and fresh tuna in

place of cod, haddoc!, plaice and tinned tuna.

se semi+s!immed or s!immed mil! in place of the full+fat

type.

se a strong cheese so that you can use less of it.

se yoghurt, guar!, and crme fraiche or fromage frais, not

cream.ays of reducing sugar in dishes

Eat plain fresh fruit as a dessert.

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Always use tinned fruit in natural unsweetened fruit @uice

rather than in syrup.

se fresh or unsweetened fruit whenever possible.

$n place of fri>>y drin!s, try fruit @uices with spar!ling

water.

(ut bac! on the amount of sugar used to ma!e dessert)e&cept meringues and ice cream 8 which cannot bemade with less sugar*.

se sugar+free cereals and low+sugar @ams where

appropriate.

$f appropriate, use a sugar substitute or honey.

ays of reducing salt in dishes

Add less salt+do not automatically add salt when

beginning to coo!, only use it to ad@ust the seasoningat the end.

(hec! the labels of any processed foods you use forflavouring dishes. $t is surprising how many alreadycontain salt, e.g. mustard, soy sauce.

-o not combine foods high in salt together in one dish

such as bacon, beef burgers, sausages, cheese andham.

(ombine salty foods with fruit or vegetables which

contain potassium. This will help to reduce the effectof the salt.

Avoid using preserved ingredients that contain high

levels of salt such as dried fish, smo!ed salmon and

capers.$deas for flavouring dishes using less salt

Ma!e your own stoc!. 1eady+made stoc!s or

bouillon are often high in salt.

se lemon @uice, lime @uice and balsamic vinegar

instead of salt.

se lots of fresh herbs and spices.

Onions, shallots, lee!s and garlic flavour food

without using salt.

Freshly ground blac! pepper can be a popular

alternative to salt.ays of increasing fibre and starch in dishes.

se high+fibre, wholemeal or granary bread.

se wholemeal flour instead of white flour.

se wholemeal pasta and brown rice

$nclude pulses in dishes where appropriate.

Offer @ac!et potatoes.

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Presenting healthier dishes3ood presentation will enhance a well+flavoured andhealthy dish. Effective presentation techni%ues are"

se a fresh leaf garnish such as basil or

parsley.

Ma!e sure sauces are of good colour. -o not overfill the plate as it can loo!

unattractive. se a larger si>ed plate ifnecessary.

/ymbol Food must be !eptat or below

Ma&imum storagetimes

Pre+fro>en orfro>en from fresh

G +H( One wee! Pre+fro>en foodonly

GG +en foodonly

GGG +en food

onlyGGGG +en foodJ or

fresh food fro>enfrom roomtemperature

Allergen information

As well as appearing in the ingredients list, sometimes food types which are!nown to cause allergy may be listed again in a separate bo& or highlighted insome other way. /ome labels include 7may contain9 warnings to indicate the food

may contain minute traces of food !nown to cause an allergic reaction.

Food Allergy or Food Intolerance?

There is another collection of symptoms that people report suffer from when they

eat certain foods, such as headaches, muscle and @oint aches and pains, and

tiredness, which are often collectively !nown as food intolerance.This collection

of symptoms is less well defined and poorly understood, and hence is generally

much harder to diagnose than classical allergy. The e&ceptions are the gluten

intolerance syndrome, !nown as (oeliacKs disease, and lactose intolerance.(oeliacKs disease is triggered by eating wheat, barley and rye+containing foods,

whilst lactose )a sugar found in mil!* can cause intolerance to mil! in certain

individuals who lac! the ability to brea! it down. actose intolerance is not an

allergy, but causes some of the same symptoms as mil! allergy, li!e cramping

pains in the stomach and diarrhoea.

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How can food allergy be managed?

$f a food allergy or intolerance is suspected then a visit to the 3P is the place to

start as he can refer you to an allergy specialist who can ma!e a correctdiagnosis )as detailed earlier*. Once the diagnosis of food allergy has been

made, avoidance of the causative food is essential. Occasionally complete

elimination of the food for


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There are a number of groups of foods that are responsible for causing the

ma@ority of food allergies. The list below gives some information on these

allergens. The list of foods for which allergies have been reported is much longer.

A more comprehensive list can be obtained from Food Allergy 2etwor!

http"foodallergy.org

1eactions to food are common. These reactions range from mild to severe, and

may result from your bodyKs negative response to certain foods or from a true

food allergy. Any food can cause an allergic reaction, but only eight foods cause

nine out of ten reactions. They are mil!, soy, eggs, wheat, peanuts, tree nuts, fish

and shellfish.

What is a Food Allergy?

The @ob of immune system cells is to find foreign substances such as viruses and

bacteria and get rid of them. 2ormally, this response protects us from dangerous

diseases. People with food allergies have super+sensitive immune systems that

react to harmless substances found in food and drin!. These substances are

called allergens. hen people have an allergy, there are antibodies to theallergens in their blood and throughout their body. hen that person eats a food

to which they are allergic, the food allergens react to antibodies on cells releasing

chemicals.

Who Gets a Food Allergy?

From ? percent to I percent of children have reactions to some foods. Only e peanut hypersensitivity"

1eactions can be e&tremely violent and life threatening

with @ust a little e&posure to the allergen.

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ree n#ts+

This group includes true tree nuts, such as 'ra>il nuts, ha>elnuts, walnut and

pecan.

hilst not as intensively studied as peanuts, indications are that tree nuts can

cause symptoms as severe which can occasionally be fatal.

(hildren who become sensitised to tree nuts tend to remain allergic throughout

life.

0a>elnut and almond allergies are more li!e those people get to fruit, and are

lin!ed to pollen allergies.

2ut allergens can be both destroyed by, or resistant, to coo!ing and we thin! that

roasting may actually create new allergens.

The allergens can be the seed storage proteins, or other molecules which are

also found in pollen.

(ereals+

/uffered by children and adults ali!e, wheat allergy appears to be

particularly associated with e&ercise+induced anaphyla&is.

The more of a cereal )wheat, rye, barley, oats, mai>e or rice* we eat the

more li!ely we are to suffer an allergy. Thus rice allergy is found more

fre%uently in populations eating ethnic diets.

/eed storage proteins )such as wheat gluten* and other proteins present in grain

to protect it from attac! by moulds and bacteria, have been found to be ma@or

allergens.

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2utritional needs of different groupsThe following groups of people have slightly different nutritional needs to thestandard recommendations"

Babies and yo#ng children" need high+energy foods with sufficientvitamins and minerals to enable rapid growth to ta!e place.

eenagers" boys re%uire slightly higher energy foods than girls. 3irls need

a greater inta!e of iron during puberty.

.regnant women and n#rsing mothers+ need high+energy foods with

sufficient vitamins and minerals to enable them to pass the nutrients totheir babies.

/ery physically acti!e people+need additional high+energy foods to

maintain their strength and stamina. This group includes professionalsportspeople, builders, fire fighters and others in very active manualoccupations.

0lder people+need lower energy foods as they are generally not soactive. 0owever, they still need sufficient vitamins and minerals tomaintain good health.

(on!alescing and sic" people+may need special diets because of their

medical condition, e.g. a diet

This section ta!es you through brea!fast, main meals, desserts, snac!s and

drin!s, e&plaining how each of these can play their part in helping you createhealthy balanced menus. There is also information on how you can add fruit and

veg throughout your menu to help your customers bump up their daily portions.

'rea!fasts

unch and evening meals

-esserts

Brea"fasts0ere are some suggestions for you to give your customers a healthy start to the

day"

unsweetened, lower sodium varieties of brea!fast cereals

s!immed or semi+s!immed mil!

low+fat yoghurt

22
http://www.foodstandards.gov.uk/healthiereating/healthycatering/healthycatering04#h_1%23h_1http://www.foodstandards.gov.uk/healthiereating/healthycatering/healthycatering04#h_2%23h_2http://www.foodstandards.gov.uk/healthiereating/healthycatering/healthycatering04#h_3%23h_3http://www.foodstandards.gov.uk/healthiereating/healthycatering/healthycatering04#h_1%23h_1http://www.foodstandards.gov.uk/healthiereating/healthycatering/healthycatering04#h_2%23h_2http://www.foodstandards.gov.uk/healthiereating/healthycatering/healthycatering04#h_3%23h_3


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use a variety of fresh and dried fruit and vegetables for snac!s offer fruit and

vegetables as starters + for e&ample vegetable soups, grapefruit salad, tricolore

salads, Parma ham and melon, asparagus tips, cruditSs and dips offer a variety

of fresh fruit )aim for at least five types, so a regular customer can choose a

different one each day* and offer fruit+based dishes for dessert , offer fruit @uices

and fruit smoothies to drin!

1emember that the vitamins and minerals in fruit and veg can be lost easily.

/ome vitamins are water+soluble, others are lost when coo!ed at very high

temperature such as by pressure steaming. And they may disappear altogether if

food is !ept warm for too long.

/o here are some practical tips for ma&imising the goodness, flavour and te&ture

of fruit and vegetables"

store and coo! for as short a time as possible and prepare as late as

possible

donKt leave them sitting in water for long periods because the vitamins can

be lost into the water

use the minimum amount of water for coo!ing

try to steam or microwave rather than boiling

if you do boil, use as little water as possible and boil up the water before

adding the fruit or veg

stir+frying vegetables in a small amount of oil helps !eep their te&ture and

KsealsK in the vitamins

Starchy foods

'ase meals on starchy foods and ma!e these the main part of the meal. /tarchy

foods should ma!e up about a third of total diet.

0ere are some e&amples of starchy foods you can use to base meals on"

1ice+ offer boiled or steamed as a healthy alternative to fried. =ou can ma!e

paella, risotto, pilaffs and !edgeree.

.asta+ serve big portions of all types but donKt use much oil.

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Breads+ let your customers add their own butter or low+fat spreads. $f youKre

serving sandwiches, offer thic!er slices of bread and rolls and include low+fat

fillings. $nclude wholegrain, granary and seedy varieties of bread or toast.

Other healthy bread choices include"

speciality breads such as olive and sun+dried tomato bread wedges served

with soup

chapattis with $ndian food

pitta breads with Mediterranean food

flour tortillas with Me&ican food

bagels and crispbreads

.otatoes, yams, cassa!a+ leave the s!ins on potatoes where possible because

the s!in contains fibre. $f you peel potatoes + or when you peel yams or cassava +

donKt peel too deeply because not only is this wasteful, but you will be losing

some of the nutrients too.

'a!ed and boiled are the healthiest options + if possible let customers add their

own spread. $f you fry them, remember that the larger the pieces the less fat they

absorb, they also absorb less fat if you fry them at a high enough temperature

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Eggs

Pulses

2uts

/oya products such as beancurd and tofu

Mil! and dairy foods

-eat+ For a healthier choice, cut down on the amount of fat by doing the

following"

use leaner meats

trim off fat

remove the s!in and fat from poultry before coo!ing or serving

drain fat from mince or saut ed braisingstewing meat.

=ou can also reduce the amount of fat in meat dishes by"

ba!ing, grilling, roasting or poaching

adding the minimum amount of fat and always rac!ing and draining

replacing some meat with pulses to add e&tra fibre and protein and less fat

reduce the amount of meat slightly and serve with more veg and starchy

food

use alternatives to meat such as tofu, soya, uornU or pulses

Fish+ Offer more fish choices and try to include some oily fish every wee!.

People should be eating fish at least twice a wee!, and this includes fresh, fro>en

and canned. Each wee!, one of these portions should be of oily fish such as

salmon, mac!erel, herring, pilchard, sardines, trout or fresh tuna )canned tuna

doesnKt count as an oily fish because the canning process reduces the levels of

beneficial oils*.

hite fish is a good low+fat choice, but try not to add a high+fat sauce, and offer

grilled and steamed options.

.#lses+ Pulses are low in fat, good value and a rich source of protein,

carbohydrate and fibre. As well as being a good source of protein for vegetarians,

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they can also ma!e a tasty alternative for meat+eaters. They count as a portion of

fruit and veg and they are cheap and healthy, so why not add some pulses to

your soups and stewsD

-il" and dairy foods+ se lower+fat versions of mil! and dairy foods in coo!ingand ma!e them available for customers to choose. ower+fat versions are a

much healthier option and contain as much calcium as full+fat versions. 0ere are

some suggestions"

switch to semi+s!immed or s!immed mil!

use a strong tasting cheese such as Parmesan or mature (heddar so you

can use smaller amounts for e&ample when you are ma!ing sauces

offer lower fat cheeses in sandwiches, salads and on cheese boards + suchas 'rie, (amembert, cottage cheese, Edam, Emmental, feta, mo>>arella

and low+fat soft cheeses. 0ard cheeses can be grated for sandwiches and

salads, to reduce the amount you need

replace some cheese sauces with a bechamel sauce

replace some or all of the cream in coo!ing with low+fat plain yoghurt,

%uar!, or very low fat )5.4N* fromage frais. 'ut watch this doesnKt change

the loo!, taste or feel of the dish too much. hen you use plain yoghurt to

replace cream in savoury dishes such as soups and sauces, add arrowroot

or cornflour to help stop mi&tures from separating

salad dressings + use some low+fat plain yoghurt or fromage frais in

mayonnaise or serve lower calorie dressings

Dealing with fat

Try to cut down on the amount of fat you use in recipes, especially saturated and

trans fats and try to replace saturates with unsaturates. This is because, while

saturated and trans fats may raise the level of cholesterol in the blood,unsaturated fat actually lowers it.

/o remember"

use oil, butter and other fats sparingly

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try to replace saturated fats with monounsaturated or polyunsaturated fats

or oils

use reduced fat varieties where possible

give your customer the option of having polyunsaturated or reduced fat

spread, or even no spread, instead of automatically giving them butter

All fats and oils are a mi&ture of saturated, monounsaturated and

polyunsaturated fats. This table shows which fats mostly contain each of these.

Sat#rated fats -ono#nsat#rated fats .oly#nsat#rated fats

'utter Olive oil /unflower oil and spread

ard, suet, dripping 1apeseed oil )canola* (orn oil

0ard margarines Peanut oil 1apeseed oil )canola*

3hee /ome spreads /afflower oil

(reamed coconut and coconutoil

alnut oil

Palm oil and palm !ernel oil inseed oil

Full+fat mil! and dairy fat /ome meat fat /oya oilspread

/ome meat fat Almond oil /esame oil

0a>elnut oil Oily fish

0ere are some tips"

For thic!ening curries, for e&ample, instead of ghee, use potatoes or low+fat plain yoghurt

Encourage suppliers to offer lower fat alternatives

hen you are ma!ing pastry, use KwhiteK shortening, which is higher in

unsaturated fat than butter or lard

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1eplace creamed coconut + which is 6CN saturated fat + with coconut mil!

+ which is less than


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teeth. This isnKt @ust white sugar but includes brown sugar, syrups and honey. /o

try to use less.

Offer sugar+free or lower sugar alternatives. se fresh or dried fruit or fruit @uice

to sweeten where you can.

uestions


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Pasta

-esserts

'read

:egetable dishes

;. 0ow can you reduce the amount of sugar in our dietD

6. $f you wanted to reduce the salt content in a dish butensure it didn9t taste 'A2-Q what can be addedD

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. hat is a food allergyD

B. $f a customer informs you they are a (E$A( whattypes of ingredients cant they eat and what

alternatives can be offeredD

I. $f a customer informs you they have a fishseafoodallergy, what must you do to ensure they wellbeingwhile you are preparing and coo!ing there foodD

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0ummus

Pesto

'read

'ang bang chic!en

:egetable stir+fry

Fresh pasta dough


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4ed the fibrecontent of your pasta and bread, what type of flourcould be used to ma!e these and whyD

4;.Please reflect on the dishes you have coo!ed andgive ? e&amples of how you would ma!e those disheshealthierD

46.hat could be used to finish pasta and other dishesinstead of butterD

a balanced diet finished 19-11-10

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