Evaluation

‎1. The taste of the dish: The mushroom gravy was a little salty as we did not add enough water.
2. The presentation of dish: The preentation was nice, colourful and bright.
3. Identify and describe areas that are well done: We helped each other when there was difficulties
4. Identify and describe the areas that need to be improved: The timing when baking the potato was wrong.
5. Describe how dish is suitable for the chosen person: The salmon contains Omega 3 fatty acids which is good for the body. Mr Jacob is suffering from diabetes and Mrs Jacob is suffering from hypertension, so the fish can reduce hypertension and diabetes and it can prevent cancer. Salmon can also prevent and helps build immune systems which is helpful to children.

Peer evaluation

Organization-> Strengths- We put all equipments neatly and keep it into the blue tray.
                   -> Weakness- Some remnants of the vegetables that we cut.
Manipulation-> Strengths- Know the right time and get to estimate the cooking time.
                    -> Weakness- We almost could not get the potato to be baked on time.
Hygiene        -> Strengths- Able to keep the sink food-free.
                    -> Weakness- There are food on the table.
Product and -> Strengths- Everything was done as planned.
Presentation -> Weakness- The menu was not done properly.
Pair work     -> Strengths- We communicate well.
                    -> Weakess- There were minor problems while cooking.

Receipe.

Salmon Fillet.
Ingredients:
-1 piece salmon fillet (about 200g)
-2 cloves of garlic
-4 slices of ginger
-1 tablespoon oil
-1/2 teaspoon salt
-1/2 tablespoon lemon juice
-1 teaspoon shredded parsley
-1 small packet of mushroom
                                                                        sauce
                                                                       - A sprinkle of black pepper

Method:
1) Rinse salmon and pat dry. Rub evenly with pepper. Set aside for about 10 mintues.
2) Chop 4 slices of ginger and 2 cloves of garlic.
3) Heat the frying pan with 1 tablespoon on oil.
4) Add a clove of minced garlic and 2 slices of ginger.
5) Fry salmon until golden brown on both sides, adding the other clove of minced garlic and ginger,   then turn down the heat to fry until fish is 90% cooked. Remove and keep warm.
6) Season with black pepper.
7) Boil mushroom sauce for 5 minutes adding 200ml of water.
8) Add lemon juice around salmon and pour mushroom sauce on top, topped with parsley. Serve.


Boiled Broccoli with Carrots and Corn.(Salad)
Ingredients:
-450g broccoli
-some carrot slices
-1/2 can of corn
-1 tablespoon salt


Method:
1) Boil water until bubbles can be seen
2) Add 1 tablespoon of salt.
3) Slice the carrot and trim off sides of the broccoli. Cut them in small pieces.
4) Rinse the carrot and broccoli and dry.
5) Add the carrot in boiling water for about 2 minutes
6) Add in the broccoli and boil for another 5 minutes
7) Take them out and place on plate, pouring the remains of the water out.
8) Open the can of corn and boil the water.
9) Boil until bubbles can be seen and use a strainer to strain the corn out. Serve.


Baked Potatoes.
Ingredients:
-2 Potatoes
-A pinch of salt
-1/2 teaspoon of pepper


Method:
1) Peel the potato.
2) Sprinkle a pinch of salt and pepper above the potato.
3) Next, place potato in the oven over medium heat and let it bake for about 15 minutes.
4) Test using a utensil to ensure that it is cooked.


5) Slice into half. Serve.

Equipments:

-Big frying pan

-Teaspoon                    

-1 sieve

-Cup Big cooks’ knife
- 2 chopping boards
-Tablespoon           
-1 fruit knife                  
-1 frying slice
-1 big plate              
-1 big orange bowl
-1 500ml beaker
-1 baking tray
-1 fork, 1 spoon

Nutrients of Meal.

Mushroom Soup:

Mushroom Soup contains mushroom which is known to cure and prevent diseases such as cancer. Salad contains various kinds of vegetables which could aid in building a persons immune system and gives a person dietary fibre and vitamins.


Salmon:

The Salmon Fillet has a omega-3 fat which decreases the risk of numerous cardiovascular problems including heart attack, stroke, high blood pressure ans many more. Futhermore, research shows that omega-3 fat can decrease the risk of cancer, eye- related problems, gives joint protection and improves mood and cognition.


Salad (Broccoli, Carrots, Corn)

 Broccoli's noteworthy nutrients include vitamin C, vitamin A (mostly as beta-carotene), folic acid, calcium, and fiber. Broccoli is a fiber find. Not only is it a rich source, but half of its fiber is insoluble and half is soluble, helping to meet your needs for both types of fiber. But the story doesn't end with broccoli's rich array of nutrients. Broccoli provides a health bonus in the form of protective substances that may shield you from disease. Carrots are perhaps best known for their rich supply of the antioxidant nutrient . The areas of antioxidant benefits, cardiovascular benefits, and anti-cancer benefits are the best-researched areas of health research with respect to dietary intake of carrots. corn is actually a unique phytonutrient-rich food that provides us with well-documented antioxidant benefits. In terms of conventional antioxidant nutrients, corn is a good source of vitamin C as well as the mineral manganese.


Potatoes:

Potatoes are high in complex carbohydrates which can provide one sufficient energy for a longer period of time than food with simple carbohydrates. Mango fruit is rich in pre-biotic dietary fiber, vitamins, minerals, and poly-phenolic flavonoid antioxidant compounds.



Special Diets

The nutritional need of people change at different stages of life. Its is especially important to plan meals for children, teenagers and elderly people as they require special diets.


>Planning Meals for Children.
   When planning meals for children, it is important to determine if the meals are for infants, toddlers, young children or children of school-going age. This is because the nutritional needs are not the same for children in different age groups.
 -Infants
  Infancy is the stage between birth and the baby's first year. The main food that an infant requires is milk.
'Milk'
Milk comes in two forms:
 -breastmilk
 -formula milk
If possible, feed infants under the age of 12 months with breastmilk. Health experts believe that breastmilk is the best food for babies. It contains the right amounts of the nutrients necessary for growth and development. Although breastmilk is low in Vitamin D and iron, it is not a problem. The body makes Vitamin D when exposed to sunlight, and babies are born with enough iron to last them for four to six months. Breastmilk is also full of antibodies that help to build the immune system of babies.
-Semi-solid food
Infants start teething from time they reach their seventh month. They are now ready to be introduced to semi-solid and soft food.
Here are some points to take note of when feeding infants semi solid food:
- Infants should be fed pureed food before being given more soild food.
- Gradually, food can be mashed, ground, grated, blended, boiled or minced.
- The food should be served warm, not hot, and given in small portions.
-The food should be natural and without any seasoning.
-Introduce only one food at a time. This is in case the infant has any allergic reaction to the food.
- It is also important to ensure that infants get all the nutrients they need.
In general, milk remains the infants' staple food during the first year of life. At this stage, their appetites are undeveloped and they can be choosy about their food. To encourage them to eat, children should be fed small meals several times a day. These meals should be colourful and appetising.


-Toddlers
By the age of two, toddlers should have a full set of teeth. They can now start eating solid food. Their meals should consist a variety of food that toddlers need to chew to develop their jaw muscles. As toddlers are not used to chewing, food should be cut into small pieces. Serve food that they can handle easily.
Food cooked for toddlers can be:
-boiled
-stewed


-Young Children
Young childern, or children below the age of five, are extemely active. They like to walk, run, jump and climb, and need lots of energy. At the same time, they are also growing rapidly. Meals should contain protein, carbohydrates and nutrients that are necessary for health and growth.
  Calcuim is important for strong bones and teeth. Young children should drink at least 500ml of milk daily and eat milk products such as cheese and yogurt. At this stage of their lives, it is important to help children develop healthy eating habits.


-School Children
  Children attending school lead an active lifestyle and busy life. At this stage, they need enough carbohydrates for their energy needs, and protein to build their body. It is very important to ensure that they take regular meals. Breakfast is especially important as it is the first meal of the day.
  It might be a good idea to prepare a lunchbox for school children to bring to school. This helps to ensure that they have a balanced meal.


> Planning Meals for Teenagers
  Teenagers eat out more often than they were younger, and prefer to make their own food choices. This makes it easy for them to develop poor eating habits. Hence, it is essential to ensure that teenagers develop healthy eating habits.
  Some considerations when planning meals for teenagers include the need to:
-build strong bones
-consume protein for growth
-meet energy needs
-eat sufficient fruits and vegetables
-have a balanced diet


>Planning Meals for Elderly People
  Elderly people are people aged 65 and above. As people age, they undergo physical changes that often result in multrition due to poor appetitw. They are also at an increased risk of heart diseases and stroke. Good nutrition reduces the risk of such diseases.
  When planing meals for elderly people, it is important to consider whether the meals contain necessary nutrients to help them remain healthy.
  Physical changes experinced by Elderly People:
-slower body functions
-lower energy needs
-increased risk of diet-related diseases
  Elderly people also tend to have weaker digestive systems as well as poor teeth and gums. It is also common for elderly people to suffer from constipation and undergo a physical change that weakens their sense of taste and smell.

Points to consider when planning meal.

Factors to consider: -Nutritional Needs
                               -Appeal
                               -Time Constraints
                               -Budget
                               -Cooking Skills
                               -Occasion
                               -Guests
                              -Availability of Ingredients


>Nutritional Needs
  Today, an increasing number of people suffer from diseases such as obesity, heart disease, diabetes and stroke. Theses diseases are related to the type and amount of food that we consume. Hence, a balanced diet is more important today than ever before. When planning a meal, ensure that the meal contains food from all the food groups.


Different people have different nutritional requirements. Nutritional needs vary with:
-age
-gender
-size
-health
-lifestyle habits
-occupation


>Appeal
  Appetising food not only tastes nice; it also looks good and smells great. When planning a meal, it is good to include a variety of colours, shapes, flavours and textures. Using a range of cooking methods will make the food more appealing.


>Time Constraints
  There are many delicious dishes that can be prepared in a short time. Some examples include pasta, omelettes and stir-fried dishes such as kung bo chicken. When planning what dishes to cook, we should consider how much time we can afford to spend in preparing and cooking dishes.


>Budget
  We don't need to spend a fortune to have a tasty and nutritious meal. When preparing a fruit salad, try using oranges instead of strawberries. Oranges are equally satisfying but are much more affordable.


>Cooking Skills
  We should cook dishes that we can easily manage on our own. If we try to cook a dish that is too difficult, we may become fustrated when we are unable to follow the receipe. As such, the dish may not turn right.


>Occasion
  Choosing dishes to suit an occasion is important. A special event, such as a birthday, would need more elaborate dishes than an ordinary meal.
  There are also pratical reasons for considering the occasion. Preparing food that cannot stay fresh is not ideal for a picnic. Choosing the wrong food can even be dangerous to health if it is not packed properly. It may turn bad and can cause stomach upsets.


>Guests
  Factors such as age and occupation influence the types of food that a person needs. If our guests are elderly people, for example, it would be appropriate to serve food that can be easily chewed and digested.
  It is also important to take note of any special diet that our guests may have. Serving meat to a vergetarian, for example, will be in apporpriate. We should also know that Muslims do not eat pork, and that Hindus and many Buddhists do not eat beef.


>Availability of Ingredients
  Some ingredients are difficult to obtain in certain countries. For example, some types of cheese are more easily found in Europe than in Asia.
  When planning meals, choose dishes with ingredients that are easily obtainable. In addition, ensure that the ingredients are in season. Not only will they be easier to find, they will also be cheaper and tastier.
  If a particular receipe uses ingredients that are rare or unavailable, we can subsitute these ingredients with more commonly available ones. For instance, cheddar cheese or cheese slices which are easily which are easily available can be used to replace gouda cheese which is not easily available.

Meal Plan for Michelle Susan, 36 yrs old.

Breakfast: -1 bowl of brown rice porridge with sliced fish and parsley _(2s R & A) (1/2s Veg) (1/2s M & A)
                  -1 cup of Western Tea
                  -1 serving of blueberries_(1s fruit)

Reason: Brown rice could lower cholestrol, is rich in fibre and contains various vitamins like vitamins B1, B3 and B6. Parsley contains anti-oxidant and vitamin C. It also has a good source of folic acid which reduces risk of heart complications. Tea is known to clear fats from a person's body.  Berries are high in fibre, helps lower hypertension due to high amounts of fiber, vitamin C potassium and other plant compounds and are anti-inflammantory. Blueberries contains a compund called pterostilbene that helps prevent plague buildup in ateries.


Lunch: - 1 plate of whole wheat pasta with cheese _(2s R & A) (1s M & A) (1/2s Veg)
                                                     - 1 glass of guava juice_(1s fruit)


Reason: Pasta helps lower the glycemic index of a meal which means more nutritional benefits and can beneficial for those with diabetes. Guava juice contains vitamin C content which is also known as ascorbic acid that helps one fight infections and improves his/ her immune system.


Dinner: - Cream of Mushroom**

-Salad which contains - Bolied Broccoli

                                    - Boiled Corns
                                    - Boiled Carrots _(1 1/2s Veg)
-Salmon Fillet_(1s M&A)
- Baby Potato_(1 1/2 R&A)
- Mangoes**

- 1 glass of Lime Juice**

**optional.

Reason: Mushroom Soup contains mushroom which is known to cure and prevent diseases such as cancer. Salad contains various kinds of vegetables which could aid in building a persons immune system and gives a person dietary fibre and vitamins. The Salmon Fillet has omega-3 fat which decreases the risk of numerous cardiovascular problems including heart attack, stroke, high blood pressure and many more. Futhermore, research shows that omega-3 fat can decrease the risk of cancer, eye- related problems, gives joint protection and improves mood and cognition. Baby Potatoes are high in complex carbohydrates which can provide one sufficient energy for a longer period of time than food with simple carbohydrates. Mango fruit is rich in pre-biotic dietary fiber, vitamins, minerals, and poly-phenolic flavonoid antioxidant compounds. According to new research study, mango fruit has been found to protect against colon, breast, leukemia and prostate cancers. Lime juice can effectively aid in a person's digestion.

Meal Plan for Dave Jacob, 37 yrs old

Breakfast: -1 bowl of brown rice porridge with sliced fish and parsley (2s R&A) (1/2s veg) (1/2s M&A)
-1 cup of Western Tea
-1 serving of blueberries (1s Fruits)
Reason: Nutrients contained in the star fruit are vitamin C, provitamin A (karenoid), minerals iron, phosphorus, calcium, potassium, and pectin. Star fruit also contains good fiber to facilitate the digestion process. So that the fruit is good enough to serve as the fruit of supporting her diet program. Cheese contains calcuim which help build strong bones and teeth while lettuce and tomatoes are rich in nutrients and minerals.

Lunch:  -1 glass of soya milk_(1/2s milk)

            - 1 plate of Tomato Spaghetti with minced chicken, peas and celery_ ( 2s R & A) (1s of M & A) (1/4s Veg)
            -1 banana_(1s fruit)
Reason: Soya bean milk contains calcium like other dairy products which aids in building stong bones. Spaghetti contains complex carbohydrates for her energy needs. Peas and celery are rich in vitamins which helps to keep herself healthy. Banana is known to reduce depression, anemia, constipation, diarrhea, reduced risk of myopia, kidney cancer, blood pressure, avoids morning sickness, releases stress and many more.


Dinner: - Cream of Mushroom**

             -Salad which contains - Bolied Broccoli

                                                  - Boiled Corns

                                                  - Boiled Carrots _(1 1/2s Veg)
             -Salmon Fillet_(1s M&A)
             - Baby Potato_(1 1/2 R&A)
             - Mangoes**

             - 1 glass of Lime Juice**

**optional.

Reason: Mushroom Soup contains mushroom which is known to cure and prevent diseases such as cancer. Salad contains various kinds of vegetables which could aid in building a persons immune system and gives a person dietary fibre and vitamins. The Salmon Fillet has a omega-3 fat which decreases the risk of numerous cardiovascular problems including heart attack, stroke, high blood pressure ans many more. Futhermore, research shows that omega-3 fat can decrease the risk of cancer, eye- related problems, gives joint protection and improves mood and cognition. Baby Potatoes are high in complex carbohydrates which can provide one sufficient energy for a longer period of time than food with simple carbohydrates.  Mango fruit is rich in pre-biotic dietary fiber, vitamins, minerals, and poly-phenolic flavonoid antioxidant compounds. According to new research study, mango fruit has been found to protect against colon, breast, leukemia and prostate cancers. Lime juice can effectively aid in a person's digestion.

Meal Plan for Kaite Jacob, 10 yrs old.

Breakfast: -1 glass of starfruit juice (500ml)(1s fruit)
 -1 cheese sandwich with lettuce and sliced
   tomatoes_(1 1/2s R & A) (1/2s milk) (1/4s Veg)
Reason: Nutrients contained in the star fruit are vitamin C, provitamin A (karenoid), minerals iron, phosphorus, calcium, potassium, and pectin. Star fruit also contains good fiber to facilitate the digestion process. So that the fruit is good enough to serve as the fruit of supporting her diet program. Cheese contains calcuim which help build strong bones and teeth while lettuce and tomatoes are rich in nutrients and minerals.

Lunch:  -1 glass of soya milk_(1/2s milk)

            - 1 plate of Tomato Spaghetti with minced chicken, peas and celery_( 2s R & A)
               (1s of M & A) (1/4s Veg)
            -1 banana_(1s fruit)
Reason: Soya bean milk contains calcium like other dairy products which aids in building stong bones. Spaghetti contains complex carbohydrates for her energy needs. Peas and celery are rich in vitamins which helps to keep herself healthy. Banana is known to reduce depression, anemia, constipation, diarrhea, reduced risk of myopia, kidney cancer, blood pressure, avoids morning sickness, releases stress and many more.

Dinner: - Cream of Mushroom**

             -Salad which contains - Bolied Broccoli

                                                  - Boiled Corns

                                                  - Boiled Carrots _(1 1/2s Veg)
             -Salmon Fillet_(1s M&A)
             - Baby Potato_(1 1/2 R&A)
             - Mangoes**

             - 1 glass of Lime Juice**

**optional.

Reason: Mushroom Soup contains mushroom which is known to cure and prevent diseases such as cancer. Salad contains various kinds of vegetables which could aid in building a persons immune system and gives a person dietary fibre and vitamins.The Salmon Fillet has a omega-3 fat which decreases the risk of numerous cardiovascular problems including heart attack, stroke, high blood pressure ans many more. Futhermore, research shows that omega-3 fat can decrease the risk of cancer, eye- related problems, gives joint protection and improves mood and cognition. Baby Potatoes are high in complex carbohydrates which can provide one sufficient energy for a longer period of time than food with simple carbohydrates.  Mango fruit is rich in pre-biotic dietary fiber, vitamins, minerals, and poly-phenolic flavonoid antioxidant compounds. According to new research study, mango fruit has been found to protect against colon, breast, leukemia and prostate cancers. Lime juice can effectively aid in a person's digestion.

Meal Plan for Karren Jacob, 5 yrs old.

Breakfast: - 1 cup of milk (500ml) _(1s milk)
                  - 1 small bowl of whole grain cereal (coco crunch)
                    (can be mixed wif milk)_(1s R&A)
                 - 1/2 apple_(1/2s fruit)
Reason:  Milk contains calcium which is 
               important for strong

               bones and teeth. Wholegrain cereal   
               contains various 

               amounts of vitamins like Vitamin C, Niacin,  Pantothenic Acid, Vitamin B6,  
Riboflavin (B2), Thiamin (B1), Folic Acid (Folacin), Vitamin B12,

Calcium Carbonate and Iron that are necessary for health and growth. Apples can help to build immune systems and prevent one from being ill.

Lunch: - 1 cup of orange juice (500ml)_ (1/2s fruits)
             - 1 plate of Tomato Macaroni with minced chicken and
              carrots._ (1s R&A) (1/2s M&A) (1/4s Veg)
 Reason: Orange juice are high in vitamin C and          
              has  nutrients, containing anti-oxidant  
               as well. Chicken contains protein, which are
               necessary for human health. Also, protein, amino acids,  
               vitamins D, B12, B3 and B6 and many more 

               nutrients are found salmon! Carrots are also rich in         
               nutrients and vitamins.

Dinner: - Cream of Mushroom**

             -Salad which contains - Bolied Broccoli

                                                  - Boiled Corns

                                                  - Boiled Carrots _(3/4s Veg)
             -Salmon Fillet_(1/2s M&A)
             - Baby Potato_(1 1/2 R&A)
             - Mangoes**

             - 1 glass of Lime Juice**

**optional.

Reason: Mushroom Soup contains mushroom which is known to cure and prevent diseases such as cancer. Salad contains various kinds of vegetables which could aid in building a persons immune system and gives a person dietary fibre and vitamins. The Salmon Fillet has a omega-3 fat which decreases the risk of numerous cardiovascular problems including heart attack, stroke, high blood pressure ans many more. Futhermore, research shows that omega-3 fat can decrease the risk of cancer, eye- related problems, gives joint protection and improves mood and cognition. Baby Potatoes are high in complex carbohydrates which can provide one sufficient energy for a longer period of time than food with simple carbohydrates.  Mango fruit is rich in pre-biotic dietary fiber, vitamins, minerals, and poly-phenolic flavonoid antioxidant compounds. According to new research study, mango fruit has been found to protect against colon, breast, leukemia and prostate cancers. Lime juice can effectively aid in a person's digestion.

Daily Nutrition Needs. (of family)

Young Children- Children below 5 are extremely active. They are growing rapidly. Meals should contain protein , carbohydrates, calcium and nutrients that are necessary for health and growth.

       School Children- Children attending school lead an active and busy life . At this stage, they need enough carbohydrates for their energy needs , and protein to build their body. It is very important to ensure that they take regular meals. Breakfast is especially important as it is the first meal of the day.

 Adults-  

	MEN	WOMEN
Calories	2,500 kcals	1,940 kcals
Fat	Less than 95g	Less than 70g
Saturated fat	Less than 30g	Less than 20g
Protein	55g	45g
Carbohydrate	300g	230g
Salt	Less than 6g	Less than 6g

What is a Serving? (Part 2)

Serving Sizes for Toddlers to Teenagers:

Food Groups	Recommended number of servings^ per day
	7-12 months	1-2 years	3-6 years	7-12 years	13-18 years
Rice and Alternatives  (Do include the recommended whole-grain serving as part of the Rice and Alternatives serving needs.)Whole-grains	1-2 ½	2-3 ½ - 1	3-4 1 - 2	5-6 2 - 3	6-7 2 - 3
Fruit	½	½ - 1	1	2	2
Vegetables	½	½	1	2	2
Meat and Alternatives	½	½	1	2	2
Milk(Do include the recommended milk serving in addition to the Meat and Alternatives serving needs.)	750ml	750ml	500ml	250-500ml	250-500ml

What is a Serving?

-Serving size is the amount of a food or drink that is generally served. It is found on the Food Pyramid (Healthy Diet Pyramid) by the Health Promotion Board. (HPB). 


Serving sizes for adults: (in general)

-> Rice & Alternatives:      5-6 servings per day

(Do include the recommended wholegrain serving as 

part of the Rice and Alternatives serving needs.) 

Whole-grains  :                    2-3  servings per day

-> Fruit:                              2 servings per day

(Fruit should not be used to replace vegetables in the

diet or vice versa as they contain different kinds of nutrients.)  

-> Vegetables:                    2 servings per day

-> Meat & Alternatives:    2 servings per day

-> Milk:                              250- 500ml  

(Do include the recommended milk serving in addition to the 

Meat & Alternatives serving needs.)                         

The Link Between Nutrition & Diseases.

ØLacking and over-consuming of certain nutrients and vitamins can cause chronic problems such as coronary heart diseases, diabetes, hypertension, high cholesterol and cancer-related illness.

ØInsufficient or excessive amount of nutrition can lead to malnutrition.

Table:

Tips On Healthy Cooking

   ¨Use less oil. Choose oils higher in unsaturated fat.

   ¨Replace coconut cream or milk with reduced-fat milk

   ¨Use reduced-fat milk in beverages and cereals instead of    creamer and condensed milk.

   ¨Limit deep-frying to twice a week.

   ¨Cool soups, curries and stews to allow fat to solidify. Skim off the solidified fat before reheating.

   ¨Use fat spreads (e.g. peanut butter, margarine, butter,  cheese spreads and kaya) sparingly.

¨Choose soft margarine over hard margarine.

¨Replace meat dishes with tofu, peas and lentils on some days.

¨Use lean cuts of meat and poultry. Remove visible fat and skin.