How to reduce salt intake • Remove salt from the kitchen table. • Do not add salt when cooking. • Avoid processed foods, as they are very high in salt. • Use spices and herbs to flavour food instead. • Use a low-sodium alternative, e.g. LoSalt. • Drink plenty of water.
Reference Intake (RI) of minerals 1200 mg
Calcium Iron
Iodine Phosphorus
10–14 mg 130 µg None
Potassium Sodium Zinc
Fortified foods are foods or food products to which extra nutrients have been added to replace nutrients that are lost during manufacturing and storage.
Retaining vitamins and minerals Micronutrients are easily destroyed by careless food preparation and cooking. It is important to follow some simple guidelines in order to retain maximum nourishment. • Eat all foods as fresh as possible. • Eat fruit and vegetables raw if possible. • Avoid peeling or soaking fruit and vegetables.
• Use the least possible amount of cooking water and avoid overcooking.
• Never add bread soda when cooking green vegetables.
• Antibiotics and smoking can have a damaging effect on certain vitamins, so supplements may be needed.
3.6 • Serve food immediately; avoid keeping it warm for long periods of time. Revision Questions
1. Name six minerals needed by the body. 2. What is a trace mineral? Identify two of them.
U
3. How much sodium should be consumed per day?
4. Write an informative note on (a) scurvy (b) osteoporosis.
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3.5
3.5 g 1.6 g 7–9 g
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Strand 1: Food, Health and Culinary Skills Section 2: Nutrition Know-How
