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Can you provide us with some of your study tips

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LDL and HDL Cholesterol, which is good, which is bad and discuss why.

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Student questions: Post a question to challenge your classmates 

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Student questions: Post a question to challenge your classmates 

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Menu Planning and Applied Nutrition questions

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Explain the benefits and sources of Vitamin D

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The six essential nutrients are vitamins, minerals, protein, fats, water, and carbohydrates. People need to consume these nutrients from dietary sources for proper body function.

Essential nutrients are crucial in supporting a person's reproduction, good health, and growth. These essential nutrients are divided into two categories: micronutrients and macronutrients.

Micronutrients are nutrients that a person needs in small doses. Micronutrients consist of vitamins and minerals. Although the body only needs small amounts of them, a deficiency can cause ill health.

Macronutrients are nutrients that a person needs in larger amounts. Macronutrients include water, protein, carbohydrates, and fats.

Keep reading for more information about where to find these nutrients, and why a person needs them.

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A diet rich in vegetable, fruits, and lean proteins should provide a person with plenty of vitamins.

Vitamins are micronutrients that offer a range of health benefits, including:

boosting the immune system

helping prevent or delay certain cancers, such as prostate cancer

strengthening teeth and bones

aiding calcium absorption

maintaining healthy skin

helping the body metabolize proteins and carbs

supporting healthy blood

aiding brain and nervous system functioning

There are 13 essential vitamins that nutritionists divide into two groups: fat soluble and water soluble.

Fat soluble vitamins are:

Water soluble vitamins are:

Typically, a person who eats a diet rich in vegetables, fruits, and lean proteins can get all the vitamins they need in their food. However, those who eat less fruit and vegetables, and those with digestive conditions may need to take a vitamin supplement to reduce or avoid a deficiency.
Find out what vitamins are and what they do here.
Minerals are the second type of micronutrients. There are two groups of minerals: major and trace minerals. The body needs a balance of minerals from both groups for optimal health.

Major minerals are:

Major minerals help the body to do the following:

balance water levels

maintain healthy skin, hair, and nails

improve bone health

Trace minerals are:

Trace minerals help with:

strengthening bones

preventing tooth decay

aiding in blood clotting

helping to carry oxygen

supporting the immune system

supporting healthy blood pressure

A person can ensure they consume enough minerals by including the following foods in their diet.

red meats (limit their use and choose lean cuts)

seafood

iodized table salt (less than 2,300 milligrams a day)

milk and other dairy products

nuts and seeds

vegetables

leafy greens

fruits

poultry

fortified bread and cereals

egg yolks

whole grains

beans and legumes

Protein is a macronutrient that every cell in the body needs to function properly.

Proteins carry out a variety of functions, including:

ensuring the growth and development of muscles, bones, hair, and skin

forming antibodies, hormones, and other essential substances

serving as a fuel source for cells and tissues when needed

A person can take in proteins through their diet. The following foods are good sources of protein:

Although meats and fish tend to contain the highest levels of protein, vegans and vegetarians can get enough protein from various plant products.
Learn how much protein a person needs each day.
People often associate high fat foods with bad health. However, a person needs certain fats to help maintain optimal health.

Fats provide the body with energy and help it carry out a range of functions. However, it is essential to consume healthful fats, such as monounsaturated and polyunsaturated fats and limit or avoid saturated and trans fats.

Healthful fats help with the following functions:

cell growth

blood clotting

building new cells

reducing the risk of heart disease and type 2 diabetes

muscle movement

balance blood sugar

brain functioning

mineral and vitamin absorption

hormone production

immune function

According to recent Dietary Guidelines for Americans, a person should consume 20-35% of their calories from healthful fats.

A person can find healthful fats in several foods, including:
Find out the difference between saturated and unsaturated fats.
Carbohydrates are essential to the body. They are sugars or starches that provide energy for all the cells and tissues in the body.

There are two different types of carbohydrates: simple and complex. People should limit their intake of simple carbohydrates, such as white bread, pasta, and rice. However, the body needs complex carbohydrates to support the following:

the immune system

brain function

the nervous system

energy to perform tasks

digestive function

The Dietary Guidelines for Americans recommend a person consumes 45-65% of their daily calories from complex carbohydrates.

The following foods contain complex carbohydrates:

People should avoid overly processed products that contain bleached, white flour, and foods with added sugar.
Learn the difference between good and bad carbs here.
Water is probably the most important essential nutrient that a person needs. A person can only survive a few days without consuming water. Even slight dehydration can cause headaches and impaired physical and mental functioning.

The human body is made up of mostly water, and every cell requires water to function. Water helps with several functions, including:

flushing toxins out

shock absorption

transporting nutrients

preventing constipation

lubrication

hydration

The best source for water is to drink natural, unsweetened water from the tap or bottled sources. For people who do not like the taste of plain water, they can add a squeeze of lemon or other citrus fruits.

Also, a person can get extra water by consuming fruits that contain a large amount of water.

People should avoid getting their water intake from sugary drinks. Sugary drinks include sweetened teas, coffees, soda, lemonade, and fruit juices.
Find out how much water to drink to avoid dehydration.
A person needs to consume all six types of essential nutrients to ensure the best possible health. These nutrients support vital functions, including growth, the immune, the central nervous system, and preventing disease.

Typically, a person who eats a healthful, balanced diet that includes lean proteins, vegetables, fruits, complex carbohydrates, and water will get the nutrients they need.

People with digestive issues, who take certain medications, or have other conditions may require supplements to help them get the body's essential nutrients.

An individual should speak to their doctor about any medical conditions and the medications they are taking before they start to take any supplements. Also, they may want to see a dietitian or nutritionist to discuss their nutritional intake before they begin taking any supplements.
Read the article in Spanish.

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6 essential nutrients: Sources and why you need them

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There are six essential nutrients that people need in their diets to ensure the body has everything it needs for good health. Read what they are here.

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Different types of menus for an aspiring chef

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Different types of menus for an aspiring chef

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If you're a restaurateur, you have to pay particular attention to your menu (and our world-famous ). Menu engineering has to be carefully taken into account where you make means to study and optimize the food and beverages (see the restaurant menu covers food and beverage menus) that you serve in your establishment.

An important aspect of arranging the best menu for your restaurant is to know its nature and basic types.
Read on for everything you need to know!
What Is The Definition Of A "Menu"?

In the traditional sense, a menu is defined as a list of food and drink options that customers can refer to for purchase. It also means a list of such items that are served in a restaurant. For the most part, the general knowledge is that menus imply a selection of food and beverages.

You could also see our restaurant bill holders.

What Are The 5 Types of Menus In A Restaurant?

There are 5 fundamental types of menus that are used in restaurants, and they are the most commonly used. These are a la carte, static, du jour, cycle, and fixed menus.

In this type of menu, each item is listed and priced separately. Because of its nature, an a la carte menu tends to be more expensive. However, it gives the customer better flexibility with their options. Here, they can choose whatever items and what to combine them with when they eat or dine.

The French word " a la carte " actually literally means "by the card". Roughly, it is translated as "according to the menu". It began its usage in the 19th century.

This type of menu varies according to what is available for the day, or what the chef has prepared. When it says "soup du jour", then it means that soup is the specialty for the day. The same goes with "chicken du jour" that signifies that for today, what's available for serving is chicken.

"Du Jour" is a word that is French in origin, literally meaning "of the day".

This menu type refers to a list of food items that are repeated as a cycle throughout a certain period. It's quite easy to figure this out owing to its name. For instance, a cafe might serve a specific type of sandwich on a Monday, and another kind on Tuesday, a particular variant on Wednesday, and so on, until the end of the week. This is continually repeated every week, or "cycled", as the name suggests.

There are two primary reasons why an establishment uses a cycle menu. One is that it may be operating on a smaller scale and cannot afford to serve items from a bigger menu. Second is that the menu is apt for serving daily specials, such as a menu for happy hour. In a restaurant or bar, you may find a static menu as their primary selection, but it tends to be topped by a cycle menu that showcases special offerings on particular days of the week.

The larger menu of an establishment that doesn't usually change in terms of its food and beverage items is called a static menu. In the trend of menus today, it is the most popular. Normally, when you think of a regular menu in the current setting, it is apt to be a static menu.

Most bars and restaurants today in fact use a static menu. Customers are inclined to have a better dining experience with this type of food and drink selection because it provides them with more variety and options. It offers added consistency, too, and is likely to be easier to navigate. If you're looking for a menu that delivers customer satisfaction, you would find it in the static type.

Depending on the technology utilized by a restaurant, a static menu presents everything it has to offer. By this, it can mean paper menus or digital display boards. A menu bar code for a restaurant may even be considered.

Moreover, a static menu may feature other options as well, including a la carte, or a bit of du jour choices, and added cyclical alternatives. Food and beverage items in the static type of menu are grouped into salads, entrees, appetizers and so on.

In this type of menu, a few items are listed and they are indicated with a fixed price. There are two types of fixed menus, namely the table d' hote menu, and the prix fixe menu.

In a table d' hote menu, you'll find a set of selections of appetizers, entrees, and desserts. Commonly, you can choose one from two or three options of each category. When you have opted for a complete set, you then pay for a fixed price.

A prix fixe menu, however, offers little variability. For a set of an appetizer, entree, and dessert, you get to only have one option for each course. If you order for a different option, the price may vary, as offered in some types of this menu.

What Is The Best Type Of Menu For Your Restaurant?

Selecting the best type of menu for your restaurant depends on your available resources and the nature of your establishment. You can consider various ways of designing or laying it out. A well-designed menu can serve to boost the profitability of your business without entailing a big investment.

Have you seen the bistro opening checklist.

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What Are The 5 Types Of Restaurant Menus? Everything You Need To Know In 2022! Looking for the different types of menus?

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Discuss why you agree or disagree with GMOs

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Genetically modified organisms or GMOs are a product of a form of scientific farming, where crops are administered with chemicals to increase their sizes and yields. It is becoming more and more common in many types of food we see every day. But due to its concept, it has been a topic in heated debates around the world, with proponents and opponents pushing their arguments. Here are the critical GMOs advantages and disadvantages:

List of Advantages of GMOs

1. They offer more useful knowledge for genetics.
The mapping of GMO genetic material has increased knowledge about genetic alterations and paved the way for the enhancement of genes in crops to make them more beneficial in terms of production and human consumption. For instance, crops can be engineered to resist unfavorable temperatures or produce higher yields, thus providing a greater level of genetic diversity in regions where climate hinders productivity.

2. They allow for more profit.
GMOs have become a very efficient means for farmers to make larger profits, as it allows them to spend less time on resources. It is also economically efficient in a way that these organisms are designed to be pest-resistant, eliminating the need to use pesticides, which means more savings.

3. They add more value to crops.
Another great reason to grow GMO crops is that these plants will get added nutritional value, especially among those that previously lack the necessary vitamins and minerals. As there are regions around the world that heavily rely on rice or corn, plant genes can be added to such crops to boost their nutritional value, which is particularly helpful in malnourished populations. And because GMOs are able to resist pests and other plant diseases, crop yields will be increased without the farmers having to use pesticides.

4. They are known to decrease the prices of food.
Advanced crops and higher yields certainly mean lower costs, which are a benefit that can be passed to the consumers in the form of cheaper food products. This will be very helpful to families who cannot afford to buy supplies for everyday consumption. This also means that starvation will be prevented.

5. They yield products that are found to be safe.
After precise testing and evaluation of GMOs and other related products, they are found to be safe for human consumption. In fact, study shows that they are even safer compared to traditional crops.

List of Disadvantages of GMOs

1. They would make plants that leave unwanted residual effects to remain in the soil for a long period of time.
The process of growing GMOs includes the addition of new genetic material into a crops genome, and similar to bacterial genetic engineering in agricultural ecology, this means the introduction of new genes in crops, like corn. Experimental cultivation of these crops started in the US and Canada in the 1980s and became large scale and commercial in the mid 1990s. Now, research on the effects of large-scale growing of GMOs has revealed various concerns on ecosystems with GMO strains, which are believed to have the potential to alter agriculture. Particularly, GM plants had left unwanted or residual effects remaining in the soil for extended periods of time after they were removed, alerting agricultural regulators. Data shows that despite the absence of the genetically modified plants, their strain persisted for up to 6 years.

2. They can pose a threat to the insects that are important to the ecosystem.
GM crops are said to be dangerous to some insects, as their genes could be deadly to them. This is definitely a serious issue when it comes to certain insects that are useful to the ecosystem, such as butterflies, and are not actually dangerous to crops.

3. They can produce more weeds and can threaten the lives of animals.
Engineered plants are found to function as mediators to the transfer of genes to wild plants and the creation of weeds. To keep them under control, scientists are inventing new herbicides that were not necessary for non-GMO weeds and are toxic to various animals that feed on GMO crops, such as cows. Tests have shown the uptake of these herbicides having toxic consequences on certain organisms and the ecosystem in general.

4. They threaten crop diversity.
Those who oppose the creation of GMOs push their argument with regards to the effect of these products on genetic diversity. They say that genes from GM crops can spread to organic farm crops, threatening diversity in agriculture. If it does happen that crop diversity decreases, this will have a serious impact on the population dynamics of other organisms and the entire ecosystem. While the chance that the strain of one genetically modified crop could pollinate an already existing non-GM crop is unpredictable and unlikely, as there are certain conditions to be met for cross pollination to occur, a large-scale plantation has the ability to release a GM strain during pollination, thus increasing the risk. As a result of the cross pollination to non-GM plants, hybrid strains are created, which means there is a greater chance of ecological novelty to occur. New artificial strains will be introduced into the ecosystem that can potentially decrease the level of biodiversity through competition.

5. They are believed to change the field of agriculture in a negative way.
Research on the effects of growing GM crops on a large scale has sparked various concerns, specifically those regarding ecosystems with GMO strains. According to scientists, these strains have the potential to change agriculture in a negative way.

GMOs are undeniably an excellent means when we want to save on the budget for our everyday food. But before we apply this agriculture technology and method, it is highly important to look deeply into its advantages and disadvantages first. By doing so, we can determine if these products are the most appropriate option for us to get the right profit. Based on the facts listed in this article, what would be your stand on this subject?

Author Biography
Keith Miller has over 25 years experience as a CEO and serial entrepreneur. As an entreprenuer, he has founded several multi-million dollar companies. As a writer, Keith's work has been mentioned in CIO Magazine, Workable, BizTech, and The Charlotte Observer. If you have any questions about the content of this blog post, then please send our content editing team a message here.

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Genetically modified organisms or GMOs are a product of a form of scientific farming, where crops are administered with chemicals to increase their sizes and yields. It is becoming more and more common in many types of food we see every day.

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What are the fourteen allergens? milk, fish, lupin, soya, surplus, gluten, celery, crustacea, shellfish, nut, peanut, Eggs, sesame seeds, mustard    

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What are the 14 food allergens? | Food Safety Training | iHASCO

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Food Allergy & Food Intolerance - What's the difference between them both?

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Food Allergy & Food Intolerance - What's the Difference (Full Version)

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27: Common Food Additives - Should You Avoid Them?  Discuss the advantages and disadvantages of food additives. 

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27: Common Food Additives - Should You Avoid Them?

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Listen to this episode from Master Your Health Podcast on Spotify. While of course living an 80/20 or even 90/10 lifestyle leaves room for the occasional processed treat that may contain a few additives, it is important to know what is in the food that you eat on a regular basis and how it can affect you.

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Should families cut back on processed food?

In the UK. we seem to eat a lot of processed food. In fact, it's estimated that over 56% of the total calories that the average UK person consumes is from processed foods and that this was higher in children and adolescents. The UK also buys more processed foods that those in Europe. If you look in the supermarkets, there are hundreds of ready-to-go meals and convenience foods lining supermarket shelves and freezers. But processed and convenience foods cover a wide range of foods, and not all of them are 'bad' for your family's health.
This guide is part of our new Beyond Natural series, in collaboration with BBC Future, which is an exploration into the world of food processing. For more guides on this, visit our hub page.
What is processed food?

Processing methods include washing, chopping, pickling, smoking, heat treatments such as pasteurising, fermentation, freezing, packaging and the addition of ingredients, which may change the characteristics of the flavour, shelf-life and even nutritional content of food. While processed foods often have a bad press, many of the processes have been used for centuries.

What is ultra-processed food?

Ultra-processed food is characterised as ready-to-eat or ready-to-heat products manufactured mostly from multiple ingredients usually combined with additives, or 'industrial formulations', by which flavour, sugar, fats or chemical preservatives are added. This can include confectionery, fried snacks, processed meats, cakes and biscuits. A 2020 study concluded that ultra-processed foods are prevalent in diets worldwide, and that the consumption of these foods offers no beneficial outcomes. In fact, of the 43 studies reviewed, 39 of them found at least one adverse health coutcome when ultra-processed foods were consumed.

Is processed food unhealthy?

While there's not a problem with including some processed foods as part of a balanced diet, there is growing concern that ultra-processed foods contain a lot of added salt, sugar and fat, and are often low in fibre. In one recent study, researchers calculated that for each 10% increase in the proportion of ultra-processed foods eaten, there could be a 14% higher risk of early death.

A 2018 study also found a positive association between the consumption of ultra-processed foods and body fat during childhood and adolescence.

Another study questioned whether the rise in ultra-processed food is to blame for the obesity epidemic. In this study, researchers compared the obesity rates in a country with the amount of ultra-processed foods eaten and found that the greater the availability of ultra-processed foods in a country, the higher the rate of obesity. The UK had the highest rate of obesity (24.5%) and also had the highest household availability of ultra-processed foods (50.4%). This was also confirmed in a study that took 20 weigh-stable adults and fed them an ultra-processed diet for two weeks. They found that both energy intake increased and subsequently weight increased, compared to those consuming an unprocessed diet. Whilst this is a small sample study, limiting the amount of ultra-processed foods in your diet may help prevent obesity.

Is there a place for healthy processed food?

One of the key dietary recommendations is to eat at least five fruit and veg per day. These can be fresh but juiced. canned, frozen and dried count. However, it is recommended to drink no more than 150ml of unsweetened fruit juice, vegetable juice or smoothie a day because of their higher sugar content. It is also recommend to eat dried fruit at mealtimes and no more than 30g a day, to reduce the risk of tooth decay

Clearly processed fruit and veg is a healthy choice and can be highly convenient, and this can help people to meet the recommended target. In fact, some nutrients are more easily available due to the processing, for example, the amount of vitamin C in some frozen vegetables can even be higher than fresh ones that have been left on the shelf or in the fridge unused for a few days.

Another example of useful processing is seen with plant-based milks. Soya or oat milk substitutes are naturally very low in calcium, some vitamins and iodine but if these are fortified with nutrients during processing, the amounts of vitamins and minerals bring them more nutritionally in line with cow's milk. This fortification means that those people who choose to avoid cow's milk can still get the nutrients they need. Just look for the unsweetened varities where you can.

How can I cut down on processed foods?

A healthy diet means eating a variety of nutritious foods from different food groups. In the UK, food-based dietary guidance (The Eatwell Guide) shows how foods we eat can provide the balance of nutrients needed for good health. Many of the foods depicted on the guide are processed to some degree, such as breads, cheese, frozen vegetables, pasta and yogurt. However, it makes sense to look at the foods you eat regularly to see if there are healthier options available, such as a low-salt or low-sugar variety. Here are some tips to reducing processed foods in your diet:

When buying pasta sauces, take a look at the salt and fat content, and even the sugar content - you may be surprised at how much of these ingredients are in a ready-made brand. Alternatively, a healthier option would be to try to make one at home rather than buying a ready-made version, such as this roasted pepper sauce for pasta or chicken or a pasta with tomato & hidden veg sauce which has no added salt or sugar, and the vegetables means lots of added fibre

Trying making a homemade pizza, instead of a shop-bought or takeaway one, such as this pizza with homemade sauce or next level margherita pizza

Some recipes like homemade baked beans, meatballs and fishcakes are easier to make at home than you think, and it's fine to use some 'cheat' processed ingredients, such as ready-to-use beans (canned in water not salt), ready-made tomato or garlic purée and ready-to-use spice or herb mixtures.

What should I look for on the label?

Not all processed foods are the same when it comes to health. For example, frozen peas are a better option than peas canned in salted water. The table below gives a list of some of the things to look for when buying canned fruit and veg which can be a very easy swap to make:

Avoid Choose instead

Canned fruit Canned in syrup or 'light syrup' Canned in natural juice

Canned vegetables Canned in salted water Canned in water

Canned fish Canned in brine Canned in spring water or olive oil

Looking at the label can be a good starting point when comparing the nutritional contents of processed foods. Many foods are labelled on the front of pack with 'traffic light' labels for fat, saturated fat, salt and sugar. If a food is labelled red, it doesn't mean that you need to completely avoid it, for example, cheese is usually high (red) for fat and salt, but it is a good way of including protein and calcium too as part of a balanced diet.

Also don't forget fibre - this is usually included in the nutrition panel on packs rather than the traffic lights. Choose higher fibre options where possible as the recommended 30g of fibre per day is currently achieved by only a small proportion of the population.

Processed foods such as ready meals, soups and sandwiches are really variable in the amount of fat, salt and sugar they contain, so if you are opting for a ready-made option sometimes, spend a moment comparing the labels and you might be surprised at the difference between two products that look quite similar. And remember, if it's homemade, you're in greater control of the ingredients, and can choose to cut back on those which are unnecessary.

Read more on children and health

Dr Frankie Phillips is a registered dietitian and public health nutritionist specialising in infant and toddler nutrition with over 20 years of experience.
This article was updated on 25 February 2019. All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.

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Dr Frankie Phillips - Registered dietitian and public health nutritionist

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In the UK. we seem to eat a lot of processed food. In fact, it's estimated that over 56% of the total calories that the average UK person consumes is from processed foods and that this was higher in children and adolescents. The UK also buys more processed foods that those in Europe.

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Explain the two main reason why you would choose a vegan diet

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Explore why veganism is kinder to animals, to people and to our planet's future