Question

1. -based on macronutrients

For 3 nutrients,(proteins carb,and fat) identified poor sources in dairly food choices and discussed alternative sources to improve nutritional value of the diet.

2.-based on micronutrients

discussed a way to increase the bio availability of the micronutrient in dairly diet..

Answer 1

1. The important macronutrients protein carbohydrates and fats can be included in the diet from various food sources.

Proteins are called as the building blocks of the body. They are obtained from the dairy sources. Loe fat or fatt free choices of dairy group will help to maintain the heart health. The food include fat free milk and yoghurt, oils etc. Other protein food source include sea food, lean meat, eggs and vegetables like beans, peas,soy products. Nut and seeds are also a rich source of protein. Proteins from the plant sources tend to have high fibre content with low saturated fats and no cholestrol.

Carbohydrates are the source of energy for an individual. Most of the dairy products are rich source of starch and carbohydrates. The sweetened foods and honey also have plenty of carbohydrates in them. Beans, whole grains, nuts and other vegetables have carbohygrates. Also they are rich in fibre content, , which the body feel difficult to digest. Eating this types of food in your diet will help you not to have intestinal digestion problems.

Fats are also a source of energy and they also help to absorb many vitamins. Saturated and trans fats are bad for our health. Saturated fats are included in coconut oil palm oil, cookies, cakes etc. The trans fats mainly in frozen and microwaven foods. It is recommended to replace these fats with unsaturated one. Olives, peanuts, sunflowers etc have monounsaturated fats and soyabean, corn and fatty fishes have poly unsaturated fats.

2. Deficiency of various micronutrients like iron, zinc and vitamin is a threat in many peoples. The deficiency is mainly due to the decreased bioavailability of these micro nutrients.

A prudent cooking and ideal combinations of food components can make a way to increase the bioavailability of micronutrients. The bioavailability of iron and other carotenes can be enhaced by the process of Sprouting, Fermentation, Malting and Heating of those foods rich in it.

The food in the Allium spices like onion, garlic ,other including carror, amaranth are newly identified bioavailability enhancers. Ginger is also a newly detected bioavailability enhancer. Beta carotene can be better bioavailable if the fruits like mango, papaya is consumed in combination with the milk.