ABOUT REFRIGERATOR

It is a fact that this is one of the largest appliances we use, and being very closely related to healthy eating, we will make some notes on it. Did you fill according to his ability? Do I know if you keep the temperature? In what order should I introduce foods?


The refrigerator is in every home the home appliance further opens and closes along the day.

Issues to consider:

First off, adjust the purchase capacity fridge: overloading is dangerous for the unit and for food.
Take out all the ingredients we need when cooking, to prevent the losse of cold.
It is also necessary to introduce a time in the fridge once cooked foods: the life of the unit and by the food and those who are there.
Read labels: ordinarily, once opened products have a short period to consumption.
Pack foods properly to prevent odors and also catch other by cross-contamination.
At the bottom fruits and vegetables are placed.
If possible, observe the order of the shelves to avoid mixing different types of food. For one thing fresh meat and fish, sausage or separated from meats. Milk and cheese can go top, and if there is no egg cup, it is interesting to acquire a fit on the side.
The content of canned Hayque tupperware or transfer them to a glass jar and discard after opening the cans forever.
Although we have planned a menu, sometimes we use ingredients already open for consumption soon: This is also food security!
The temperature should be between 2 and 5 ° C: if is off, it is very important to tell a technician asap.
Cleaning the refrigerator can be performed before saving the purchase, with the same soap kitchen. If systematize this little activity, we will become a good habit.
And, obviously, not saving any non-food product!

DO WE CONSUME ENOUGH WHOLE GRAIN CEREALS?

Studies indicate that most adults do not eat enough whole grains and that is also desirable to increase fiber intake. Therefore, nutritionists recommend drinking 3 servings of whole grains a day, as part of a healthy lifestyle within a varied and balanced diet. The Recommended Daily Allowance (RDA or RDA) is 30 g fiber / day.
You can find simple information about what is a whole grain and what are its characteristics. In addition, we attach a way to provide it in the diet.


What are whole grains?

A whole grain is a grain that has retained its seed and its envelope, parts which are a natural source of fiber, vitamins and minerals.

Grains: more than just fiber

Grains, especially whole grains, are a good basis for a healthy diet. Whole grains provide a mixture rich in phytonutrients, antioxidants, complex carbohydrates, fiber, vitamins and minerals.

Other features of cereals:
• They promote satiety for its rich contribution in fiber, so that their consumption and avoid snacking contributes to reach the next meal with a moderate appetite.
• They provide complex carbohydrates. In contrast to simple sugars, the carbohydrate complexes have the characteristic of being metabolized slowly, so that the body stores without entailing a great impact glycemic (sugar levels in the blood).

Recommendations on the consumption of whole grains: You must distribute your intake throughout the day, from breakfast to dinner.
We can mainly be contributed through the bread: fresh, roasted, mold, ...
It also is available with pastries cereals intergrales: the food industry have introduced many products lately.
As the word defines itself, whole grains may be contained in those dishes containing wheat, corn, rye, barley and triticale among the most common.

MERRY CHRISTMAS, BUT CAREFULLY

This article published by nutritionists can serve as a guideline for the holidays these days without doing abuses that are avoidable.
Respecting, yes, culture and customs of each family, but without losing sight that we gather to celebrate Christmas. In this text we find these days suggestions for exiting the dynamic ordinary kitchen. And I said, Merry Christmas.

www.unav.es/informacion/noticias/obesidad-y-crisis-comida-sana-navidad

TO CELEBRATE A BIRTHDAY

How old are you? That is sometimes the least. What more, though, is that the whole family get together and celebrate.
It is NOT difficult to make a dessert if you spend a little time. An apple pie is available to any chef (in the menu of the week the offer as dessert on Sunday). Besides being always a detail to people, is healthier and above all, "do family".
Here hung a simple recipe ...Not that complicated!

ingredients:
1 1 \ 2 kg of apples
1 cup (water) flour
1 cup (water) milk
1 cup (water) sugar
1 cup (water) short sunflower oil
2 teaspoons baking powder
3 eggs
a pinch of salt

Cut apples into pieces (reserve 2 for garnish) and blend all ingredients together in a suitable container. Pour batter into greased pan and heat the oven at 175 ° for one hour and fifteen minutes or so. Laminate the two apples have reserved and place above before placing in the oven. When the dessert is done, put peach or apricot jam.

Timescale: 20 '+ baking.
Tip: make day before better not to take it hot.

EGG AND SALMONELLA

Salmonellosis is transmitted not only by the eggs, but for lack of hygiene in food handling. To prevent this problem, it is necessary to manipulate the overall health foods, convenient cooking temperatures and conserve those with egg as an ingredient in the refrigerator until the moment of consumption.
But ... How to prevent salmonellosis in my own house?
We attach appropriate hygiene practices to reduce the risk of infection by this organism.

General hygiene, personal and environmental. Please keep overlooked the kitchen free of "obstacles" outside the plate you're cooking.
Refuse broken and dirty eggs.
Respect the expiration dates and preferred consumption.
Do not wash eggs if you do not need to consume immediately
In summer and in warm environments must jell well the omelettes.
Homemade Mayonnaise will be consumed immediately and both it and the Industrial will be kept in the refrigerator.
Do not separate the whites from the yolks with eggshell propria.
Store in the refrigerator: custards, cream pies, sauces, etc.., And eat them within 24 hours after its preparation.
Also, salmonellosis may occur in meat, could be prevented if the entire food chain is kept maximum hygiene from the first stage of production, slaughter of animals, transport, handling up in the kitchen (care utensils, work surfaces, kitchen towels and hygiene of the manipulator).

DO YOU KNOW WHAT INFORMATION FOOD LABELS CONTAIN?

The market presents many different brands for a single product, and it is difficult to know which meets the needs of our people.

It is actually quite simple if you learn to read the product labels. It takes just a few seconds and can vary in quality and buying in quantity.

How many times have we bought the same product, simply because we have seen it always, or because it's a known brand? There are many factors that influence our shopping cart, and that says much about the final quality of our purchase. And not necessarily a quality shopping is more expensive or heavier.

In addition, if we know our food pyramid, we will becoming increasingly easy and tempting to make a good buy, as long as we take care not to go to the supermarket without ideas (or on paper) what we eat at home.

But what information tags contain? To unify this information, the Commission adapted (in early 2008) a draft regulation for the labeling of food was more transparent for the consumer.
Here are some of the main points of the proposal:
Prepackaged foods should be obligatory information on the energy content of fat, saturated fat, carbohydrates, sugars and salt / sodium (always in that order) on the front of the pack.
The content is expressed per 100 g or 100 ml of product, or portion of the food as sold. And should also indicate the percentage of the RDA (Recommended Daily Allowance) cover. This information does not relieve the manufacturer required to declare the amount of other substances, if alleging nutrition.
Products with allergenic substances in their list of ingredients should be aware of it, even if it is not pre-packaged foods. Quite a few ingredients that can cause allergies or intolerances: cereals containing gluten, crustaceans, eggs, fish, peanuts, soybeans, milk, nuts, nuts, celery, mustard, sesame seeds, sulphites, lupine and molluscs.
The information must be legible (with a minimum size of 3 mm) and with a significant contrast between the print and background.
The Regulation requires that products with more than three grams of total fat (eg margarine, sausages, etc.) Is also report the content of cholesterol and total fat content broken down into: saturated, monounsaturated and polyunsaturated fats, and fatty trans fatty.

If the product says nutrition and / or special health will be included on the label in addition to the minimum nutritional information, the statement based on the declared special feature.

THE BASIS OF MEDITERRANEAN PYRAMID

Mediterranean food pyramid is an instrument that teaches us how often we should eat food in our ways, and in ways that contribute to a healthy diet.

The base is composed of foods in our diet that are high in carbohydrates (complex sugars): at least 50% of the total energy of our diet should be composed of this nutrient. The role of carbohydrates is essentially energy, so they have to be consumed mostly between breakfast and lunch, being less important and recommended for dinner.

Thus, these foods are: bread, cereals, pasta, rice and tubers. Of course, not every day can consume all of them, but you can make a weekly distribution. So one day take pasta, rice another, another potato, ... but in any case it is very important the consumption of bread and cereals in every shot, though not in equal amounts.

Later will detail the other components of the pyramid. This pyramid designed by the Spanish Society of Community Nutrition is a good tool that can guide us in the home, when consider such elementary things such as the bread is very healthy meals.

It may be useful to print the pyramid and place it in a prominent place in the kitchen.