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6 CULTURE AND
7 NUTRITION ASSIGNMENT
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10 Name Bantayehu Yohannes

11 School sport academy
12 Dep sport nutrition
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5W H A T I S A T A M A L E ?

6Tamales are a traditional Mexican dish made with a corn based dough mixture that
7is filled with various meats or beans and cheese.  Tamales are wrapped and cooked
8in corn husks or banana leaves, but they are removed from the husks before eating.
9Try them served with pico de gallo on top and a side of guacamole and rice.

10While making tamales is a process (made very fun with multiple people to help
11stuff and wrap them!), it’s really simple, so don’t be intimidated! There are just
12two main elements; the dough, and the filling.

13  The dough, called “masa” is spread on the corn husk. The corn husks do not
14 get eaten, they are just used to envelope the dough and filling of the tamale
15 which gets cooked inside.
16  The filling . You can fill the tamales with meat or beans and cheese. Find my
17 favorite filling options below!
18I N G R E D I E N T S :

19Masa harina: I like the Maseca brand which is a common brand found in the

20America aisle at the grocery store.

21Broth: Beef, chicken or vegetable will work. If using my red chili pork tamale
22filling, use the leftover broth from the cooked pork.

231 package dried corn husks

246 cup masa harina

252 teaspoons kosher salts

262 tea spoon ground cumin

271 teaspoon baking powder

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 16 cups chicken or vegetable stock

2¾ cup corn oil

32-3 cups filling

41 cup salsa

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19 THE NUTRITIONAL VALUE OF AMERICAN CULTURAL FOOD TAMELES

20 The Nutrients in Tamales

21Tamales are traditional masa Mexican and Native American foods that are made with ground
22corn called, chilies and meat wrapped in a corn husk. While tamales can contain high amounts
23of fat and sodium, they also provide a wealth of essential vitamins and minerals that support

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 1good health. Incorporate them into your diet occasionally to take advantage of their nutritional
2benefits.
3 Calories and Fat
4One tamale contains 285 calories and 11.38 grams of fat, of which 4.45 grams are saturated.
5Traditional tamales are made with lard, which increases the saturated fat content of the food. If
6your diet contains too much saturated fat, it can lead to weight gain, high cholesterol and heart
7disease. Limit your intake of saturated fat to 10 percent or less of your total caloric intake to
8help protect your health .
9Protein and Fiber
10Most traditional tamales are made with pork, which adds a healthy amount of protein to the
11food. One tamale contains 11.68 grams of protein, a nutrient that helps transport oxygen
12throughout your body, builds and repairs cells and gives you energy. One tamale also supplies
135.8 grams of fiber. Fiber promotes healthy digestion and can help prevent constipation,
14hemorrhoids and heart disease. Men need 30 to 38 grams of fiber a day and women require 21
15to 25 grams.
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2Vitamins and Minerals
3One tamale supplies 2.27 milligrams of the 8 to 18 milligrams of iron your body needs each
4day. Iron plays a role in immunity, wound healing and red blood cell production. A tamale
5provides 2.75 milligrams of the 8 to 11 milligrams of zinc you need on a daily basis. Zinc is
6essential for immunity, wound healing and cell division. One tamale supplies 2.95 milligrams
7of niacin as well. Your daily requirement of niacin is between 14 and 16 milligrams, and the
8vitamin supports the health of your digestive system, skin and nerves. One tamale contains
9small amounts of calcium, potassium and vitamin C as well. A drawback to tamales is the high
10sodium content. One tamale contains 794 milligrams of sodium. Too much sodium can
11contribute to heart disease, stroke and high blood pressure.

Nutrition Facts
Serving Size 100 g

Amount Per Serving

168
Calories
% Daily Value *
Total Fat 4.7g 6 %
   Saturated Fat 1.4g 7 %
Cholesterol 27mg 9 %
Sodium 298mg 13 %
Total Carbohydrate 18g 7 %
   Dietary Fiber 3.3g 12 %
   Sugar 1.6g
Protein 13g 26 %

Vitamin D mcg N/A

Calcium 18.00mg 1 %
Iron 0.66mg 4 %
Potassium 250mg 5 %
* The % Daily Value (DV) tells you how much a
nutrient in a serving of food contribute to a daily diet.
2,000 calories a day is used for general nutrition
advice.
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4 NUTRITIONAL DEFICIENCY OF TAMELES
5There is 0.66mg amount of iron, Fe in 100g grams portion amount of tamales.
Iron is vital essential nutrient that is required for optimal health and its primary role is to carry
oxygen around the body.
Iron deficiency is a very common nutritional disorder affecting mostly women’s, children,
elderly people vegetarian and vegans
Iron deficiency represents depleted stores of iron prolonged iron deficiency leads to iron
deficiency anemia, which has effect on ability of red blood cells to carry oxygen around the
body.

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 There are 3.2µ amount of vitamin k in 100g, grams portion amount of tamales.
1The major role of vitamin k is blood clotting that prevents uncontrolled bleeding. Vitamin k
2crucial for activation of several proteins that are necessary to form a blood clot. Vitamin k is
3also involved in synthesis of bone proteins, this insures proper bone density and prevents hip
4fractures.
5. A drawback to tamales is the high sodium content. One tamale contains 794 milligrams of
6sodium. Too much sodium can contribute to heart disease, stroke and high blood pressure.
7 ANALYISIS
8 Eating cultural food is very important to get different nutrients from there. If we cannot
9eat cultural foods we can loss some amount of nutrients

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1 A person who eats cultural foods he can get different nutrients, for example a person who can
2eat tamales he can get carbohydrate, proteins, minerals like sodium. Potassium, and the likes,
3and we cannot eat cultural foods we can lose the nutrients mentioned above
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2 CONCLUSION
3 Nutrition, nourishment, or aliment, is the supply of materials - food - required by organisms and cells
4to stay alive. Good nutrition is an important part of leading a healthy lifestyle. Combined with physical
5activity, your diet can help you to reach and maintain a healthy weight, reduce your risk of chronic
6diseases (like heart disease and cancer), and promote your overall health. Ancient Tamil nadu authentic
7foods contain enormous nutritional values. This article reveals evidence through Tamil literature's about
8various cooking methods, ingredients available and food habits based on the classification of lands in
9ancient Tamil Nadu. Authentic Tamil Nadu foods are simple, delicious and naturally healthy foods.
10Creation of awareness about ethnic foods and its benefits of consumption are essential amongst current
11generations in Tamil Nadu.
12 RECOMMENDATION
13 One tamale contains 285 calories and 11.38 grams of fat, of which 4.45 grams are saturated.
14Traditional tamales are made with lard, which increases the saturated fat content of the food. If your
15diet contains too much saturated fat, it can lead to weight gain, high cholesterol and heart disease. Limit
16your intake of saturated fat to 10 percent or less of your total caloric intake to help protect your health.

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