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French Fry & Onion Ring Unit
1
Vitamins & Minerals lab
Stir Fry
Fried Food is BAD!
Objectives
French Fries & Onion Rings
Fried foods are high:
- fat, calories, and often salt
-trans fats raise bad (LDL) cholesterol levels
-raises your chance of having heart disease.
Fried foods are typically:
-coated in batter or flour prior to frying.
-lose water and absorb fat, which further increases their calorie content.
Eating more fried foods is associated with:
-a greater risk of developing type 2 diabetes, heart disease and obesity.
-Baking is a great and yummy alternative, requires little to no oil.
Onions:
- High in vitamin C,
- dietary fiber
- folic acid
- calcium
- iron
- low in sodium
- contain no fat
Potatoes:
• Just 110 calories.
• No fat, sodium or cholesterol.
• Nearly half your daily value of vitamin C.
• More potassium than a banana.
• A good source of vitamin B6.
• Fiber, magnesium and antioxidants.
• Resistant starch.
Objectives
Loss of Nutrients
in Cooking
-Nutrients like vitamin B and C are lost when foods are boiled or soaked in water and the water is thrown away.
-Loss of nutrients in vegetables begins from preparation onward and is greater during the cooking process.
-Raw and shorter cooking times retain the most nutrients
-Don't peel vegetables until after cooking them. Better yet, don't peel at all to maximize fiber and nutrient density.
-Cook vegetables in smaller amounts of water to reduce loss of vitamin C and B vitamins.
-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.
-Cut food after rather than before cooking, if possible. When food is cooked whole, less of it is exposed to heat and water.