Diet Modifications

Adjusting Recipes

To make sure the meals you eat are healthy and nutritionally balanced, you should consider the Eatwell Guide when making dishes and following recipes. You can swap ingredients and adjust your cooking techniques to make meals healthier. Here's an example:

Chocolate raspberry brownie recipe

Here are the ingredients for making chocolate raspberry brownies (BBC good food recipe):
- 200g dark chocolate, broken into chunks.
- 100g milk chocolate, broken into chunks.
- 250g pack salted butter.
- 400g soft light brown sugar.
- 4 large eggs.
- 140g plain flour.
- 50g cocoa powder.
- 200g raspberry.

Adjustments

You could swap white flour for wholemeal flour (more fibre) or almond flour (high in protein, good fats and fibre).
There's lots of sugar in the brownies. You could use a natural sweetener, like stevia, in place of some of the sugar.
Adding something flavoursome like hazelnuts will give extra nutrients (unsaturated fats, magnesium, calcium and vitamins B and E).

Recommended Diet Adjustments

Here are a few general tips on how to improve your diet:

Cutting down on sugar

Lots of everyday condiments (e.g. sweet chilli sauce) are full of sugar. Cut down on these condiments.
When baking, use less sugar than recipes recommend.
Remember that nutritional labels may not explicitly refer to 'sugar' - look out for things like sucrose and corn sugar.

Cutting down on saturated fats

Instead of frying or roasting foods, grill, steam or bake them.
Drain away fat.
Use vegetable oils and low-fat spreads where possible.

Eating more fibre

Potato skins are good. Don't peel the skin off of your potatoes.
Eat lots of pulses, like chickpeas, and vegetables.
Choose wholemeal options, such as wholemeal bread, brown rice and wholegrain cereal.

Cutting down on salt

Instead of using salt for flavouring, opt for other seasonings.
Make stocks and sauces from scratch instead of using shop bought ones (that often contain lots of salt).
Eat less of foods that have added salts and preservatives (e.g. smoked salmon).

1Food Preparation Skills

1.1Food Preparation Skills

1.1.1General Practical Skills

1.1.2Knife Skills

1.1.3Preparing Fruit, Vegetables & Using Equipment

1.1.4Cooking Methods: Prepare, Shape & Combine

1.1.5Sauce Making, Tenderising & Marinating

1.1.6Dough & Pastry

1.1.7Shaping & Finishing Dough

1.1.8Raising Agents & Mixtures

1.1.9End of Topic Test - Food Preparation Skills 1

2Food, Nutrition & Health

2.1Macronutrients

2.1.1Proteins

2.1.2Proteins 2

2.1.3Fats

2.1.4Carbohydrates

2.1.5Carbohydrates 2

2.2Micronutrients

2.2.1Fat-Soluble Vitamins

2.2.2Water-Soluble Vitamins

2.2.3Minerals & Water

2.2.4Minerals & Water 2

2.2.5End of Topic Test - Macro & Micronutrients

2.3Nutritional Needs & Health

2.3.1Informed Choices for a Balanced Diet

2.3.2Informed Choices for a Balanced Diet 2

2.3.3Energy Needs

2.3.4Nutritional Analysis

2.3.5Diet Modifications

2.3.6Diet-Related Problems

2.3.7Diet-Related Problems 2

2.3.8End of Topic Test - Nutritional Needs & Health

3Food Science

3.1Cooking of Food & Heat Transfer

3.1.1Reasons for Cooking & Heat Transfer

3.1.2Water-Based Cooking Methods

3.1.3Fat-Based Cooking Methods

3.1.4Dry Cooking Methods

3.1.5Dry Cooking Methods 2

3.2Functional & Chemical Properties of Food

3.2.1Proteins & Carbohydrates

3.2.2Fats & Oils

3.2.3Raising Agents

3.2.4End of Topic Test - Food Science

4Food Safety

4.1Food Spoilage & Contamination

4.1.1Microorganisms & Signs of Food Spoilage

4.1.2Enzymes & Signs of Food Spoilage

4.1.3Food Poisoning

4.1.4Bacterial Contamination

4.1.5Microorganisms in Food Production

4.2Principles of Food Safety

4.2.1Temperature Control

4.2.2Ambient Foods & Food Labels

4.2.3Preparing, Cooking & Serving Food

4.2.4End of Topic Test - Food Safety

5Food Choice

5.1Factors Affecting Food Choice

5.1.1Factors Which Influence Food Choice

5.1.2Food Choices

5.1.3Religious Food Choices

5.1.4Food Labels

5.1.5Mandatory Food Labels

5.1.6Optional Food Labels

5.1.7Marketing Influences

5.1.8End of Topic Test - Food Choice

5.2British & International Cuisines

5.2.1British Cuisine

5.2.2Japanese Cuisine

5.2.3Japanese Ingredients & Dishes

5.2.4Spanish Cuisine

5.2.5Spanish Ingredients & Dishes

5.3Sensory Evaluation

5.3.1Taste Receptors & Olfactory Systems

5.3.2Sensory Testing Methods

5.3.3Sensory Testing Methods 2

5.3.4End of Topic Test - Cuisines & Senses

6Food Provenance

6.1Environmental Impact & Sustainability of Food

6.1.1Food Sources - Intensive & Organic Farming

6.1.2Food Sources - Genetically Modified Crops

6.1.3Food Sources - Reared Food

6.1.4Food Sources - Caught Food

6.1.5Food & The Environment

6.1.6Food & The Environment 2

6.1.7Sustainability of Food

6.1.8Sustainability of Food 2

6.1.9End of Topic Test - Environmental Impacts

6.2Food Processing & Production

6.2.1Primary Food Processing

6.2.2Primary Food Processing 2

6.2.3Secondary Food Processing

6.2.4Fortification

6.2.5Additives

6.2.6End of Topic Test - Food Processing & Production

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