Course No.

NFS - 410 Food Groups and Exchange List Practical

2 Credit

1. Practical demonstration of different food groups (cost wise).

2. Eye estimation of food weight and match by weighing in balance.
3. Calculation of nutritive values of foods.
4. Effect of cooking on food weight, and nutrient loss.
5. Preparation of exchange list, conversion factor etc.

Assignments:
1. Prepare a list of different food groups according to their cost ( low cost, medium cost, high cost).
2. Prepare an exchange list for low cost, medium cost and high cost balanced diet for a moderately
active adult person.
3. How much semolina do we need to prepare 550g of thick porridge? The “cooked to raw”
conversion factor is 0.29.
4. If the conversion factor for “raw to cooked” fish fry is 0.6 and the weight of a fried fish is 700g,
then what is weight of the raw fish?
5. A mixed vegetable salad is made up of tomato 130g, carrot 90g, onion 30g, potato 250g and
cauliflower 180g with 5ml oil. Calculate the total Calorie, Carbohydrate, Protein, Fat and Carotene
contents of that food.
6. A dessert made up of 500ml cow’s milk, 250g sugar, 150g rice and 25g ghee. Find out the total
calorie, carbohydrate, protein, calcium, and fat content of that food.
7. What do you know about “Effect of cooking on nutrient loss”?
8. What is exchange list? Prepare exchange lists on vegetables, fruits and cereals and grain
products, meat and meat products based on Asian and American diet.
 Practical demonstration of different food groups (cost wise)

A food group is a collection of foods that share similar nutritional properties or biological
classifications. Nutrition guides typically divide foods into food groups and recommend daily
servings of each group for a healthy diet. In the United States for instance, USDA has described
food as being in from 4 to 11 different groups.

Food pyramid

A food pyramid or diet pyramid is a triangular diagram representing the optimal number of
servings to be eaten each day from each of the basic food groups.[1] The first pyramid was
published in Sweden in 1974. The 1992 pyramid introduced by the United States Department of
Agriculture (USDA) was called the "Food Guide Pyramid" or "Eating Right Pyramid". It was
updated in 2005 to "MyPyramid", and then it was replaced by "MyPlate" in 2011.

Food pyramid published by the WHO and FAO

The World Health Organization, in conjunction with the Food and Agriculture Organization,
published guidelines that can effectively be represented in a food pyramid relating to objectives to
prevent obesity, chronic diseases and dental caries based on meta-analysis [7][8] though they
represent it as a table rather than a "pyramid". The structure is similar in some respects to the
USDA food pyramid, but there are clear distinctions between types of fats, and a more dramatic
distinction where carbohydrates are split on the basis of free sugars versus sugars in their natural
form. Some food substances are singled out due to the impact on the target issues the "pyramid" is
meant to address, while in a later revision, some recommendations are omitted since they follow
automatically from other recommendations while other sub-categories are added. The reports
quoted here explain that where there is no stated lower limit in the table below, there is no
requirement for that nutrient in the diet.
 1989 WHO Study Group 2002 Joint WHO/FAO Expert
Dietary factor
recommendations Consultation recommendations
Total fat 15–30% 15–30%
Saturated fatty acids
0–10% <10%
(SFAs)
Polyunsaturated fatty
3–7% 6–10%
acids (PUFAs)
n-6 PUFAs 5–8%
n-3 PUFAs 1–2%
Trans fatty acids <1%
Monounsaturated fatty
By difference
acids (MUFAs)
Total carbohydrate 55–75% 55–75%
Free sugars 0–10% <10%
Complex carbohydrate 50–70% No recommendation
Protein 10–15% 10–15%
Cholesterol 0–300 mg/day < 300 mg/day
Sodium chloride
< 6 g/day < 5 g/day (< 2 g/day)
(Sodium)
Fruits and vegetables ≥ 400 g/day ≥ 400 g/day
≥ 30 g/day (as part of the 400 g
Pulses, nuts and seeds
of fruit and vegetables)
Total dietary fiber 27–40 g/day From foods
NSP 16–24 g/day From foods

All percentages are percentages of calories, not of weight or volume. To understand why, consider
the determination of an amount of "10% free sugar" to include in a day's worth of calories. For the
same amount of calories, free sugars take up less volume and weight, being refined and extracted
from the competing carbohydrates in their natural form. In a similar manner all the items are in
competition for various categories of calories.
What are the basic food groups?

Foods from the basic food groups provide the nutrients essential for life and growth. These foods
are also known as ‘everyday foods’. Each of the food groups provides a range of nutrients, and
all have a role in helping the body function. In particular, vegetables, legumes and fruit protect
against illness and are essential to a healthy diet.

Basic 3 food groups:

• Body building foods (rich in protein)

• Energy giving foods (rich in carbohydrates and fats)
• Protective foods (rich in vitamins and minerals)

Basic 5 food groups:

• Cereal grains & products
• Pulses& Legumes
• Milk & Meat
• Fruits & vegetables
• Fats & Sugar : Fats- energy & fatty acids, fat soluble vitamins, Sugar – energy.
The basic 5 food groups are:

• breads, cereals, rice, pasta, noodles and other grains

• vegetables and legumes
• fruit
• milk, yoghurt, cheese and/or alternatives
• lean meat, fish, poultry, eggs, nuts and legumes.

A balanced diet includes a variety of foods from each of the five food groups, and offers a range
of different tastes and textures. It is important to choose most of the foods we eat each day from
these food groups.

Breads, cereals, rice, pasta, noodles and other grains

Basic nutrients from the grains category are carbohydrate, fiber, and some vitamins and minerals.
• In the grains group, the healthiest choices are whole grains, the less processed the better. Whole
grains contain fiber, vitamins, and minerals; the refining process strips away many of these
beneficial nutrients. Even though refined grains (such as white bread, white rice, and white
pasta) are fortified with vitamins and minerals, fortification does not replace all of the lost
nutrients.
• Choose foods that list a whole grain as the first ingredient. Examples of whole grains include
whole wheat bread, oatmeal, whole-grain crackers and breakfast cereals, whole wheat pasta, and
other whole grains such as barley, brown rice, and plain popcorn.

Vegetables, legumes and fruit

Vegetables and fruits provide vitamins, minerals, and carbohydrate. In general they promote
overall good health. Eat 5 or more servings of vegetables and fruits every day; eating more is
better. Vegetables (e.g., broccoli, spinach, and carrots) provide vitamins A and C and folate as
well as iron and magnesium. They are low in saturated and trans fat and high in fiber. Choose
vegetables in a rainbow of colors, especially dark green (e.g., broccoli, spinach, romaine lettuce,
bok choy, kale) and orange (e.g., carrots, sweet potatoes, winter squash).

One serving of vegetables is 1/2 cup of cooked or raw vegetables, 1 cup of raw leafy vegetables,
or a small glass of 100% vegetable juice. Fruits (e.g., oranges, cantaloupe, and strawberries)
supply vitamins A and C as well as potassium. They are also low in saturated and trans fat and
high in fiber. Choose whole fruits or sliced fruits rather than fruit juices, since they contain the
most fiber; if eating canned fruit, choose fruit canned in juice (rather than fruit canned in syrup).

One serving of fruit is 1 medium apple, banana, or orange; 1/2 cup chopped, cooked, or canned
fruit; or a small glass of 100% fruit juice. Make sure to limit your consumption of 100% fruit
juice to no more than 8 ounces per day; juice has vitamins and minerals, but it is naturally high in
fruit sugar (fructose) and it lacks the fiber found in whole fruit.
Milk, yoghurt, cheese and/or alternatives Plain milk, cheese and yoghurt are the most
common dairy foods, and main dietary sources of calcium. Having enough calcium is important
for healthy bones and teeth.

Dairy products are the best sources of calcium. They supply protein, riboflavin, and vitamins A
and D (if fortified). This group helps promote strong bones and healthy teeth. Choose plain low-
fat (1%) or nonfat milk, yogurt, and other dairy foods. People who cannot drink milk can choose
lactose-free milk or calcium- fortified plain soy milk or rice milk.

Lean meat, fish, poultry, eggs, nuts and legumes

Foods in the meat, fish, and beans group supply protein, B vitamins, iron, and zinc. They are
primarily responsible for building and repairing muscles and tissues, digesting nutrients, and
improving immunity and blood quality. Choose dry beans and peas, fish, poultry, nuts, and high-
protein vegetarian alternatives more often than meat; when eating meat, choose lean cuts;
remove the skin from poultry to reduce saturated fat.
 Food Exchange List (FEL)
Food Exchange List (FEL) is a user friendly tool which was developed to help individuals to aid
healthy eating habits and follow a specific diet plan.

Vegetables contain 25 calories and 5 grams of carbohydrate. One serving equals:

Measurement Ingredient
½C Cooked vegetables (carrots, broccoli, zucchini, cabbage, etc.)
1C Raw vegetables or salad greens
½C Vegetable juice
If you’re hungry, eat more fresh or steamed vegetables.

Fruits contain 15 grams of carbohydrate and 60 calories. One serving equals:

Measurement Ingredient
1 small Apple, banana, orange, nectarine
1 med. Fresh peach
1 Kiwi
½ Grapefruit
½ Mango
1C Fresh berries (strawberries, raspberries, or blueberries)
1C Fresh melon cubes
1⁄ th
8 Honeydew melon
4 oz Unsweetened juice
4 tsp Jelly or jam

Lean Protein choices have 55 calories and 2–3 grams of fat per serving. One serving equals:
Measurement Ingredient
1 oz Chicken—dark meat, skin removed
1 oz Turkey—dark meat, skin removed
1 oz Salmon, swordfish, herring
1 oz Lean beef (flank steak, London broil, tenderloin, roast beef)*
1 oz Veal, roast or lean chop*
1 oz Lamb, roast or lean chop*
1 oz Pork, tenderloin or fresh ham*
1 oz Low-fat cheese (with 3 g or less of fat per ounce)
1 oz Low-fat luncheon meats (with 3 g or less of fat per ounce)
¼C 4.5% cottage cheese
2 med. Sardines
* Limit to 1–2 times per week

Medium-Fat Proteins have 75 calories and 5 grams of fat per serving. One serving equals:
Measurement Ingredient
1 oz Beef (any prime cut), corned beef, ground beef**
1 oz Pork chop
1 Whole egg (medium)**
1 oz Mozzarella cheese
 Measurement Ingredient
¼C Ricotta cheese
4 oz Tofu (note this is a heart healthy choice)
** Choose these very infrequently

Starches contain 15 grams of carbohydrate and 80 calories per serving. One serving equals:
Measurement Ingredient
1 slice Bread (white, pumpernickel, whole wheat, rye)
2 slices Reduced-calorie or "lite" bread
¼ (1 oz) Bagel (varies)
½ English muffin
½ Hamburger bun
¾C Cold cereal
1⁄ C
3 Rice, brown or white, cooked
1
⁄3 C Barley or couscous, cooked
1⁄ C
3 Legumes (dried beans, peas or lentils), cooked
½C Pasta, cooked
½C Bulgar, cooked
½C Corn, sweet potato, or green peas
3 oz Baked sweet or white potato
¾ oz Pretzels
3C Popcorn, hot air popped or microwave (80% light)

Fats contain 45 calories and 5 grams of fat per serving. One serving equals:
Measurement Ingredient
1 tsp Oil (vegetable, corn, canola, olive, etc.)
1 tsp Butter
1 tsp Stick margarine
1 tsp Mayonnaise
1 Tbsp Reduced-fat margarine or mayonnaise
1 Tbsp Salad dressing
1 Tbsp Cream cheese
2 Tbsp Lite cream cheese
1/8th Avocado
8 large Black olives
10 large Stuffed green olives
1 slice Bacon
A key part of healthful eating means choosing appropriate amounts of different foods.
When it comes to deciding how much to eat, the terms serving size and portion size are
often used interchangeably. However, they don't mean the same thing.

Serving size is a standardized amount of food. It may be used to quantify recommended

amounts, as is the case with the MyPlate food groups, or represent quantities that people
typically consume on a Nutrition Facts label.

Portion size is the amount of a food you choose to eat — which may be more or less than
a serving.

For example, the Nutrition Facts label may indicate ½ cup cereal for one serving but if you
eat ¾ cup, that is your portion size.
 Effect of cooking on food weight, and nutrient loss.

How Cooking Affects the Nutrient Content of Foods

Eating nutritious foods can improve your health and energy levels.

Surprisingly, the way you cook your food has a major effect on the amount of nutrients in it.

This article will explore how the different cooking methods affect the nutrient content of foods.

Nutrient Content Is Often Altered During Cooking

Cooking food improves digestion and increases absorption of many nutrients.

For example, protein in cooked eggs is 180% more digestible than in raw eggs.

However, several key nutrients are reduced with some cooking methods.

The following nutrients are often reduced during cooking:

• Water-soluble vitamins: Vitamin C and the B vitamins — thiamin (B1), riboflavin (B2),
niacin (B3), pantothenic acid (B5), pyridoxine (B6), folic acid (B7) and cobalamin (B8).
• Fat-soluble vitamins: Vitamins A, D, E and K.
• Minerals: Primarily potassium, magnesium, sodium and calcium.

Bottom Line: Although cooking improves digestion and the absorption of many nutrients, the
levels of some vitamins and minerals may decrease.

Boiling, Simmering and Poaching

Boiling, simmering and poaching are similar methods of water-based cooking.

These techniques differ by water temperature:

• Poaching: Less than 180°F/82°C.

• Simmering: 185–200°F/85–93°C.
• Boiling: 212°F/100°C.
Vegetables are generally a great source of vitamin C, but a large amount of it is lost when
cooked in water.

In fact, boiling reduces vitamin C more than any other cooking method. Broccoli, spinach and
lettuce may lose up to 50% or more of their vitamin C when boiled.

Because vitamin C is water-soluble and sensitive to heat, it can leach out of vegetables when
they're immersed in hot water.

B vitamins are similarly heat sensitive. Up to 60% of thiamin, niacin and other B vitamins may
be lost when meat is simmered and its juices run off.

However, when the liquid containing these juices is consumed, 100% of the minerals and 70–
90% of B vitamins are retained.

On the other hand, boiling fish was shown to preserve omega-3 fatty acid content significantly
more than frying or microwaving.

Bottom Line: While water-based cooking methods cause the greatest losses of water-soluble
vitamins, they have very little effect on omega-3 fats.

Grilling and Broiling

Grilling and broiling are similar methods of cooking with dry heat.

When grilling, the heat source comes from below, but when broiling, it comes from above.

Grilling is one of the most popular cooking methods because of the great flavor it gives food.

However, up to 40% of B vitamins and minerals may be lost during grilling or broiling when the
nutrient-rich juice drips from the meat.

There are also concerns about polycyclic aromatic hydrocarbons (PAHs), which are potentially
cancer-causing substances that form when meat is grilled and fat drips onto a hot surface.

Luckily, researchers have found that PAHs can be decreased by 41–89% if drippings are
removed and smoke is minimized.

Bottom Line: Grilling and broiling provide great flavor but also reduce B vitamins. Grilling
generates potentially cancer-causing substances.

Microwaving
Microwaving is an easy, convenient and safe method of cooking.
Short cooking times and reduced exposure to heat preserve the nutrients in microwaved food.

Studies have found that microwaving is the best method for retaining the antioxidant activity in
garlic and mushrooms.

About 20–30% of vitamin C in green vegetables is lost during microwaving, which is less than
most cooking methods.

Bottom Line: Microwaving is a safe cooking method that preserves most nutrients due to short
cooking times.

Roasting and Baking

Roasting and baking refer to cooking food in an oven with dry heat.

Although these terms are somewhat interchangeable, the term "roasting" is typically used for
meat while "baking" is used for bread, muffins, cake and similar foods.

Most vitamin losses are minimal with this cooking method, including vitamin C.

However, due to long cooking times at high temperatures, B vitamins in roasted meat may
decline by as much as 40%.

Bottom Line: Roasting or baking does not have a significant effect on most vitamins and
minerals, with the exception of B vitamins.

Sautéing and Stir-Frying

With sautéing and stir-frying, food is cooked in a saucepan over medium to high heat in a small
amount of oil or butter.

These techniques are very similar, but with stir-frying the food is stirred often, the temperature is
higher and the cooking time is shorter.

In general, this is a healthy way to prepare food.

Cooking for a short time without water prevents loss of B vitamins, and the addition of fat
improves the absorption of plant compounds and antioxidants.

One study found that absorption of beta-carotene was 6.5 times greater in stir-fried carrots than
in raw.

In another study, blood lycopene levels increased 80% more when people consumed tomatoes
sautéed in olive oil rather than without.
On the other hand, stir-frying has been shown to significantly reduce the amount of vitamin C in
broccoli and red cabbage.

Bottom Line: Sautéing and stir-frying improve the absorption of fat-soluble vitamins and some
plant compounds, but they decrease the amount of vitamin C in vegetables.

Frying
Frying involves cooking food in a large amount of fat, usually oil, at a high temperature. The
food is often coated with batter or bread crumbs.

It's a popular way of preparing food because the skin or coating maintains a seal, which ensures
that the inside remains moist and cooks evenly.

The fat used for frying also makes the food taste very good.

However, not all foods are appropriate for frying.

Fatty fish are the best sources of omega-3 fatty acids, which have many health benefits. These
fats are very delicate and prone to damage at high temperatures.

Frying tuna has been shown to degrade its omega-3 content by up to 70–85%, while baking
caused only minimal losses.

In contrast, frying preserves vitamin C and B vitamins, and it may also increase the amount of
fiber in potatoes by converting their starch into resistant starch.

When oil is heated to a high temperature for a long period of time, toxic substances called
aldehydes are formed. Aldehydes have been linked to an increased risk of cancer and other
diseases.

The type of oil, temperature and length of cooking time affect the amounts of aldehydes
produced. Reheating oil also increases aldehyde formation.

If you're going to fry food, don't overcook it, and use one of the healthiest oils for frying.

Bottom Line: Frying makes food taste delicious, and it can provide some benefits when healthy
oils are used. It's best to avoid frying fatty fish and minimize frying time for other foods.

Steaming
Steaming is one of the best cooking methods for preserving nutrients, including water-soluble
vitamins that are sensitive to heat and water.
Researchers have found that steaming broccoli, spinach and lettuce reduces their vitamin C
content by only 9–15%.

The downside is that steamed vegetables may taste bland. However, this is easy to remedy by
adding some seasoning and oil or butter after cooking.

Try this easy recipe for steamed broccoli with suggested additions to improve the flavor.

Bottom Line: Steaming is one of the best cooking methods for preserving nutrients, including
water-soluble vitamins.

Tips to Maximize Nutrient Retention During Cooking

Here are 10 tips to reduce nutrient loss while cooking:

1. Use as little water as possible for poaching or boiling.

2. Consume the liquid left in the pan after cooking vegetables.
3. Add back juices from meat that drip into the pan.
4. Don't peel vegetables until after cooking them. Better yet, don't peel at all to maximize
fiber and nutrient density.
5. Cook vegetables in smaller amounts of water to reduce loss of vitamin C and B vitamins.
6. Try to finish cooked vegetables within a day or two, as vitamin C content may continue
to decline when the cooked food is exposed to air.
7. Cut food after rather than before cooking, if possible. When food is cooked whole, less of
it is exposed to heat and water.
8. Cook vegetables for only a few minutes whenever possible.
9. When cooking meat, poultry and fish, use the shortest cooking time needed for safe
consumption.
10. Don't use baking soda when cooking vegetables. Although it helps maintain color,
vitamin C will be lost in the alkaline environment produced by baking soda.

Bottom Line: There are many ways to preserve the nutrient content in foods without sacrificing
taste or other qualities.

Take Home Message

It's important to select the right cooking method to maximize the nutritional quality of your meal.

However, there is no perfect method of cooking that retains all nutrients.

In general, cooking for shorter periods at lower temperatures with minimal water will produce
the best results.

Don't let the nutrients in your food go down the drain.nm,