Kitchen utensils

• Kitchen utensils are tools used for kitchen activities like preparing food, which involves cutting, slicing, cooking and eating food. Kitchen utensils are very helpful, as they provide mechanical advantages to accomplish different tasks that may be difficult when done only with the use of hands.
• There are a number of kitchen utensils that help us finish important tasks. Kitchen utensils include knives, forks, spoons, spatulas, ladles, scissors, can openers, graters, colanders, cutters, scoops, rolling pins and peelers, among many others. Kitchen utensils are sometimes called kitchenware.
• Usually, these kitchen utensils are made from stainless steel. Stainless steel allows the utensils to be cleaned with water, as it has a high resistance to oxidation or rusting. Once washed, the utensils can be dried and then stored again for reuse.
• Traditionally, basic kitchen utensils such as knives, forks, and spoons were made from silver. This was very common in many European countries where royalties and other wealthy individuals used silver-made utensils. Silver-made utensils were often engraved with the emblem or arms of the owners. Sometimes, the owner\'s name was even engraved on these tools.
• Steel and pewter were also used to make utensils, as they were cheaper items. These metals were mostly used for knives and spoons. By the 19th century, Electroplated Nickel Silver or EPNS was used since it was a cheaper substitute.
• Today, there are also plastic utensils that can be disposed after use. These are very common at fast food restaurants and are also used in airline meals.
• There are also utensils which are combined to add functionality. A perfect example of this is the spork, which is a combination of spoon and fork. A knork, meanwhile, is a combination of knife and fork.
• Different types of kitchen utensils can be purchased in kitchen specialty stores, department stores and in many other locations, depending on their quality and the materials used to make them.

Nutrient Guide

NUTRIENTS THEIR FUNCTIONS

• Carbohydrates are the most important nutrients used by your working muscles.
  Protei contains amino acids - the building blocks - that your body uses to build and maintain muscles, bone, skin, blood and other organs.
  Fat is the chief storage system of energy.
  Vitamins help promote and regulate bodily processes and chemical reactions.
  Minerals enable enzymes to function.
  Water enables chemical reactions to take place.

The food that you consume provides essential chemical compounds called nutrients . Nutrients are the things in foods that our body needs to stay healthy and grow. Various nutrients are required by human body to carry out its vital activities and to sustain life. Of these nutrients, micronutrients include protein, fat and carbohydrates. Good nutrition is a term synonymous with maintenance of healthy body. It is necessary to strike a balance between the quantity and quality of the diet so as to sustain adequate nourishment. As per the diet - no food is fattening, it is either too much or too little. So always eat a "Healthy balanced diet" which should have proper proportions of "Protein, Carbohydrate, Fat, Vitamins and Minerals". Never go for complete fat-free-diet because Vitamin ADEK are fat soluble vitamins which are very important for bony growth of the body and development of body. • Importance of Proteins• Importance of Carbohydrates• Importance of Fats• Importance of Fiber• Importance of Vitamins• Importance of MineralsImportance Of ProteinsMuch of the body's structure is made up of proteins. The typical 80 Kg. man is composed of about 50 Kg. of water, 15 Kgs.of protein, 12 Kgs. of fat, 2.5 Kgs. of minerals, 500 gms.of carbohydrates and less than 30 gms. of vitamins. Since the muscles, heart, brain, lungs etc. are made up largely of proteins which are in constant need of replacement, protein power and the importance of protein foods are obvious. Protein is the basic chemical unit of the living cell, essential for their nutrition, growth and repair, and to provide heat and energy.
1 gram of protein yields 4 kcal. It is the body building material and as antibodies it helps the body to defend against infection. It is an essential component of the diet, especially during the growing years of infant and children, for fetal development during pregnancy and for lactating mothers. Protein foods contain all of the necessary amino acids required for proper nourishment.
Use the following chart to help select foods that are good sources of protein:
Food
Grams of Protein
6 oz. canned tuna
40
4 oz. chicken breast
35
3 oz. beef *
26
3 oz. turkey
25
3 oz. salmon
23
8 oz. (1 cup) garbanzo beans
15
8 oz. (1 cup) milk
8
8 oz. (1 cup) yogurt
10
4 oz. (1/2 cup) tofu
10
4 oz. (1/2 cup) cottage cheese
14
1 egg
6
1 oz. cheddar cheese
87
8 oz.(1 cup) pasta
5
* A 3 ounce serving of beef (or chicken) is about the size of a deck of cards.Top
Importance of CarbohydratesCarbohydrates contain the important vitamins, minerals, and other nutrients that are essential to our health and that help prevent heart disease and cancer. Unrefined carbohydrates are good one found in whole, natural foods, such as whole grains, legumes, rice, and starchy vegetables. They're also called complex carbohydrates, so named for their molecular structure. Besides being packed with fiber, vitamins, and minerals, good carbs take longer to digest.
Refined carbohydrates, on the other hand, are found in packaged processed foods, such as store-bought baked goods, crackers, pasta, and white bread. Refined carbohydrates are made with white flour and contain little or no fiber. In fact, many products made with white flour are advertised as fortified with vitamins and minerals. But current evidence reveals that fortification with vitamins does not recreate the benefits of the natural vitamins that have been removed.
Foods rich in Carbohydrates:
Food
Serving Size
Carbohydrates(grams) per serving
Bread, cereal, grains:
Bagel
1 whole
38
Barley, pearled & uncooked
1 cup
158
Bread
1 slice
12-18
Breakfast cereal, hot
1 cup
18-31
Breakfast cereal, cold
1 ounce
18-24
Muffins
1 whole
27
Rice, uncooked
1 cup
41-50
Spaghetti, cooked firm
1 cup
39
Fruits:
Apricot, nectar
1 cup
36
Banana, sliced
1 cup
35
Blueberries, raw
1 cup
20
Dates, whole & pitted
10
61
Figs, dried
10
122
Grapefruit juice
1 cup
72
Vegetables:
Beans, dry & cooked
1 cup
31-49
Refined beans, canned
1 cup
51
Carrots, cooked
1 cup
16
Corn, kernels
1 cup
34
Jerusalem Artichoke, raw & sliced
1 cup
26
Dairy products:
Milk, dried nonfat
1 cup
35
Yogurt, lowfat plain
1 cup
16
Yogurt, nonfat
1 cup
17
Others:
Nuts
1 cup
45
Cashews
1 cup
9
Chestnuts
1 cup
76Top
Importance of FatsFat is an important part of a healthy diet. It is the most concentrated source of energy of all the food compounds. There's more and more evidence that many fats are good for us and actually reduce the risk of heart attack and stroke. They also help our sugar and insulin metabolism and therefore contribute to our goals of long-term weight loss and weight maintenance. Within our body fats are vital as they are carriers of vitamin A,D,E and K and act as lubricant to help in bowel movement. And because good fats make foods taste better, they help us enjoy the journey to a healthier lifestyle. But not all fats are created equal--there are good fats and bad fats."Good" fats include monounsaturated fats, found in olive and canola oils, peanuts and other nuts, peanut butter, and avocados. Monounsaturated fats lower total and "bad" LDL cholesterol--which accumulates in and clogs artery walls--while maintaining levels of "good" HDL cholesterol, which carries cholesterol from artery walls and delivers it to the liver for disposal.
Omega-3 fatty acids--polyunsaturated fats found in coldwater fish, canola oil, flaxseeds, walnuts, almonds, and macadamia nuts--also count as good fat. There is evidence that omega-3 oils help prevent or treat depression, arthritis, asthma, and colitis and help prevent cardiovascular deaths.If you're not eating fish, it is important that you eat foods with alpha-linolenic acid, a type of fat that can be converted into omega-3 fats in your body. The richest sources of alpha-linolenic acid are flaxseed oil, English walnuts, canola oil and soy oil."Bad" fats include saturated fats--the heart-clogging kind found in butter, fatty red meats, and full-fat dairy products. "Very bad" fats are the manmade trans fats. Trans fats, which are created when hydrogen gas reacts with oil, are found in many packaged foods, including margarine, cookies, cakes, cake icings, doughnuts, and potato chips. Trans fats are worse than saturated fats; they are bad for our blood vessels, nervous systems, and waistline.High fat foods:
Food
% of Fat
Bread, Cereals, Grains:
Breads
2-4
Cereals
trace-2
Pasta, plain
1-2
Fruit
trace
Avocado
17
Vegetables
trace
Olives
20
Meat:
Beef, stewed & lean only
15
Beef, stewed & lean; fat
29
Ground beef
19
Roast, rib & lean only
15
Roast, rib & lean; fat
31
Pork sausages
31
Poultry:
Chicken breast, roasted without skin
3
Turkey
5-20
Turkey, light & dark, no skin
5
Fish:
Clams, crabmeat, oysters,shrimps
1-2
Salmon, baked
6
Salmon, canned
9
Sardines
10
Tuna, oil pack
8
Tuna, water pack
2
Cheese:
American
32
Blue
28
Cheddar
32
Cottage, creamed
4
Cottage, lowfat
2
Mozzarella
21
Swiss
28
Milk:
Whole
3.2
Lowfat
2
Non-fat, skim
than 0
Other dairy products:
Butter
81
Others:
Vegetable oils
100
Margarines
80
Mayonnaise
79
Nuts
50-70
Soyabeans, dry
30
Egg yolk
33
Fatty acids in oils or fats:
Fat or Oil...
Saturated Fattyacids(%)
Monoun-saturatedfatty acids(%)
Polyun- saturated fatty acids(%)
Kinds of fats & oils
Canola oil
7
53
22
Monounsaturated
Corn oil
13
24
59
Polyunsaturated
Olive oil
14
74
9
Monounsaturated
Palm oil
52
38
10
Saturated
Peanut oil
17
46
32
Monounsaturated
Safflower oil
9
12
74
Poluunsaturated
Soyabean
15
23
51
Polyunsaturated
Soyabean - cotton seed oil
18
29
48
Polyunsaturated
Butter
62
30
5
Saturated
Lard
39
45
11
Saturated *
Quantity of cholesterol you consume per plate:
Food
Serving
Cholesterol (milligrams)
Meat:
Beef, stewed, lean & fat
3 ounces
87
Beef, stewed & lean
2.2 ounces
66
Beef, ground & lean
3 ounces
74
Beef, ground & regular
3 ounces
76
Beef steak, sirloin
3 ounces
77
Bacon
3 stips
16
Pork chop, lean
2.5 ounces
71
Poultry:
Chicken breast, roast
3 ounces
73
Chicken leg, roast
1.6 ounce
3 ounces
Turkey breast, roast
3 ounces
59
Fish:
Calims
3 ounces
43
Flounder
3 ounces
59
Oysters, raw
1 cup
120
Salmon, canned
3 ounces
34
Salmon, baked
3 ounces
60
Tuna
3 ounces
48
Tuna oil, canned
3 ounces
55
Cheese:
American
1 ounce
27
Cheddar
1 ounce
30
Cream
1 ounce
31
Mozzarella, whole milk
1 ounce
22
Mozzarella, part skim
1 ounce
15
Swiss
1 ounce
26
Milk:
Whole
8 ounces
33
2%
8 ounces
18
1%
8 ounces
18
Skim
8 ounces
10
Other dairy products:
Butter
pat
11
Eggs, large
1
213
Others:
Lard
tblsp.
12Top
Importance of fiberFiber is very good for health, it can help prevent certain types of cancer such as colon and stomach cancer and can also lower your cholesterol level. It helps a lot to digestive system and stops the harmful toxins hanging around the body. People who eat more fiber are less likely to become overweight. It satisfies the appetite because of its capacity to make you "feel full."so choose fresh fruits and veggies, whole grains and oats and low fat nuts and seeds as snacks instead of high caloried snacks. Make fibre a main part of your meals. Try to have soups without straining, it may take some time for taste development. When you cut fat out of your diet, try replacing it with fiber. Fiber adds bulk to food, so you chew longer, eat more slowly, and feel full sooner.
Sources of fiber:
Food
Amount of fiber (in gms) in a100g (3.5 ounce) serving
Bread:
Bagel
2.1
Bran bread
8.5
Pita bread, white
1.6
Pita bread, whole white
7.4
White bread
1.9
Cereals:
Bran cereal
35.3
Bran flakes
18.8
Cornflakes
2.0
Oatmeal
10.6
Wheat flakes
9.0
Grains:
Barley, pearled
15.6
Cornmeal, whole grain
11.0
De-germed
5.2
Oatbran, raw
6.6
Rice, raw & brown
3.5
Rice, raw & white
1.0-2.8
Rice, raw & wild
5.2
Wheat bran
15.0
Fruits:
Apple, with skin
2.8
Apricots, dried
7.8
Figs, dried
9.3
Kiwifruit
3.4
Pears, raw
2.6
Prunes, dried
7.2
Prunes, stewed
6.6
Raisins
5.3
Vegetables:
Beans:
- Baked, vegetarian
7.7
- Chickpeas, canned
5.4
- Lima, cooked
7.2
Broccoli, raw
7.7
Brussel sprouts, cooked
2.6
Cabbage, white & raw
2.4
Cauliflower, raw
2.4
Corn, sweet & cooked
3.7
Peas with edible pods, raw
2.6
Potatoes, white & baked, with skin
5.5
Sweet potato, cooked
3.0
Tomatoes, raw
1.3
Others:
Corn chips, toasted
4.4
Nuts:
- Almonds, oil-roasted
11.2
- Coconut, raw
9.0
- Hazelnuts, oil-roasted
6.4
- Peanuts, dry-roasted
8.0
- Pistachios
10.8
Tahini
9.3
Tofu
1.2Top
Importance of VitaminsThey are the micronutrients since they are required in small quantities, but nonetheless availability in our diet is vital.VitaminsVitamins are organic substances present in small amounts in many foods. They are required for carrying out vital functions of the body and many of them are involved in the utilization of major nutrients like proteins, fats and carbohydrates. Although they are needed in small amounts, they are essential for the health and well being of the body.
Fat soluble Vitamins: • Vitamin A • Vitamin D • Vitamin E • Vitamin K Water soluble Vitamins:• Vitamin B • Vitamin C
Importance of MineralsA large number of minerals are present in the body. Some of these form part of body structural components and some others act as catalytic agents in many body reactions.

• Calcium

• Phosphorus

• Iron

• Sodium

• Potassium

Calcium

Calcium is an element found in bones, shells and limestone, among other materials.

Calcium:

• helps lower blood pressure and control heartbeat
• helps regulate muscle contractions
• lays a role in blood clotting

prevents fatal bleeding from breaks in the walls of blood vessels

maintains cell membranes

aids in the absorption of vitamin B12

activates enzymes such as lipase, the fat-splitting enzyme

Your bones furnish reserves of calcium to keep plasma constant at all times.

100 milligrams of calcium:

• Cottage cheese -- 3/4 cup low-fat or creamed
• Broccoli -- 1 cup cooked, frozen
• Navy or pinto beans -- 1 cup cooked
• Taco -- one small
• English muffin -- 1
• Almonds -- 1/3 cup
• Figs, dried -- 4
• Frozen yogurt -- 1/2 cup

A calcium intake of up to 2,500 milligrams is safe for healthy people.

Phosphorous

Phosphorus is a mineral. It is a major component of bones and teeth and makes up part of DNA and RNA.

Phosphorus serves as the main regulator of energy metabolism in cells, helps the body absorb glucose and transport fatty acids, and is part of the buffer system that helps control the acid-base balance of the body.

Good Sources of Phosphorus:Food - Amount - Phosphorus (milligrams)
All-bran cereal - 8 oz. (1 cup) - 792
Pancakes - 3 pancakes - 430
Chili with beans - 8 oz. (1 cup) - 393
Chocolate pudding (instant) - 4 oz. (1/2 cup) - 379
Pinto beans - 8 oz. (1 cup) - 273
1 % milk - 8 oz. (1 cup) - 245
Cinnamon raisin rolls - 2 Hungry Jack rolls - 234
American cheese - 1 oz. - 211
Rib-eye beef - 3.5 oz. (less than 1/4 lb.) - 208
Fried shrimp - 3.5 oz. (less than 1/4 lb.) - 191
Macaroni and cheese - 8 oz. (1 cup) - 182
Bran flakes - 8 oz. (1 cup) - 174
White cake from a mix - 1 slice (1/12 of a cake) - 170
Almonds - 1 oz. - 150
Oatmeal (regular, quick) - 1 oz. (dry) - 132
Egg - 1 large egg - 90
Cola - 12 oz.- 63
Deficiencies of phosphorus are rare. Most men get at least 1,500 milligrams and women get more than 1,000 milligrams a day.

Iron

Iron is part of haemoglobin, the oxygen-carrying component of the blood. Iron-deficient people get tired easily because their bodies are starved for oxygen. Iron is also part of myoglobin, which helps muscle cells store oxygen. Without enough iron, ATP (the fuel the body runs on) cannot be properly synthesized. As a result, some iron-deficient people become fatigued even when their hemoglobin levels are normal. Although iron is part of the antioxidant enzyme catalase, iron is not generally considered an antioxidant, because too much iron can cause oxidative damage.

The most absorbable form of iron, called "haeme" iron, is found in oysters, meat, poultry, and fish. Non-haeme iron is also found in these foods, as well as in dried fruit, molasses, leafy green vegetables, wine, and most iron supplements. Acidic foods (such as tomato sauce) cooked in an iron pan can also be a source of dietary iron.

A common adult dose is 100 mg per day. When iron deficiency is diagnosed, the doctor must also determine the cause. Usually it's not serious (such as normal menstrual blood loss or blood donation). Occasionally, however, iron deficiency signals ulcers or even colon cancer. Many premenopausal women become marginally iron deficient unless they supplement with iron. Even so, the 18 mg of iron present in most multiple-vitamin/mineral supplements is often adequate.

Sodium

Healthy American adults should eat no more than 2,300 milligrams of sodium a day. This is about 1 teaspoon of sodium chloride (salt).

To illustrate, the following are sources of sodium in the diet.

• 1/4 teaspoon salt = 575 mg sodium
• 1/2 teaspoon salt = 1,150 mg sodium
• 3/4 teaspoon salt = 1,725 mg sodium
• 1 teaspoon salt = 2,300 mg sodium
• 1 teaspoon baking soda = 1000 mg sodium

Common sources of sodium

When you must reduce the amount of sodium (salt) you eat, be aware of both natural and added sodium content. Table salt is sodium chloride. It's 40 percent sodium by weight. When you buy prepared and packaged foods, read the labels. Watch for the words "soda" (referring to sodium bicarbonate, or baking soda) and "sodium" and the symbol "Na." These products contain sodium compounds.

Some drugs have high amounts of sodium. Carefully read the labels on all over-the-counter drugs. Look at the ingredient list and warning statement to see if the product has sodium. A statement of sodium content must be on labels of antacids that have 5 mg or more per dosage unit (tablet, teaspoon, etc.). Some companies are now producing low-sodium over-the-counter products. If in doubt, ask your doctor or pharmacist if the drug is OK for you.

Most spices naturally contain very small amounts of sodium.

How to reduce the sodium in diet?

• Choose fresh, frozen or canned food items without added salts.
• Select unsalted nuts or seeds, dried beans, peas and lentils.
• Limit the amount of salty snacks you eat, like chips and pretzels.
• Avoid adding salt and canned vegetables to homemade dishes.
• Select unsalted, fat-free broths, bouillons or soups.
• Select fat-free or low-fat milk, low-sodium, low-fat cheeses, as well as low-fat yogurt.
• Specify what you want and how you want it prepared when dining out. Ask for your dish to be prepared without salt.
• Use spices and herbs to enhance the taste of your food.

Potassium (K):

Potassium is a trace mineral essential for growth and good health.

Potassium in the human body helps to:

• Keep normal water balance between the cells and body fluids
• Maintain normal blood pressure
• Transmit nerve impulses
• Enable the contraction of muscles
• Ensure proper functioning of cellular enzymes Potassium

Content of Foods:

Very Good Sources About 400 milligrams or more

• Banana - 1 medium banana
• Cantaloupe - 8 oz. (1 cup)
• Orange juice - 8 oz. (1 cup)
• Baked potato - 1 medium potato
• Tomato juice - 8 oz. (1 cup)
• Honeydew melon - 8 oz. (1 cup)
• Nectarine - 1 large nectarine
• Dates - 4 oz. (1/2 cup)
• Dried beans - 8 oz. (1 cup) cooked
• Winter squash - 4 oz. (1/2 cup) cooked

Good Sources - Approximately 200-400 milligrams

• Collard greens - 4 oz. (1/2 cup)
• Milk - 8 oz. (1 cup)
• Spinach - 4 oz. (1/2 cup), frozen or boiled
• Broccoli - 4 oz. (1/2 cup)
• Raw tomato - 1 medium tomato
• Cooked tomatoes - 4 oz. (1/2 cup)
• Avocado - 1/2 avocado
• Prunes - 4 prunes

Daily consumption of 2,000 to 6,000 milligrams of potassium is a safe range for the general population.