SOURCES OF FAT IN THE FOOD SUPPLY

SOURCES OF FAT IN THE FOOD SUPPLY

Fat is found at some level in most foods. The following chart indicates the major sources of fat in the U.S. food supply.

Food Group	% of Total Fat in Food Supply
Meat, poultry and fish	30
Grain products	25
Milk and milk products	18
Fats and Oils (mainly tablespreads and salad dressings)	11
Vegetables	9
Other	7

Source: US Department of Agriculture (USDA), Agricultural Research Service, Nutrient Data Laboratory       

Sweets and Confectionery

Products like cakes, biscuits, candy, soft drinks, sauces, chocolate etc. should be avoided not only because they are high in sugar but also because they contain fatty ingredients which lead to a rise in the calorie content of the food.

Sugar

 

In any physical fitness training or weight loss program sugar plays a very important role.   When we talk about a well-balanced diet, which is rich in various nutrients in the right amount we also talk about sugar. Let us first understand what sugar is. There are two connotations, which are popularly used to address sugar. Sugar is used in both singular and plural. When referred to in singular, sugar means sucrose. Sucrose is the common sugar, which is obtained from sugarcane and sugar beet. Sugar, when referred to in plural means all the carbohydrates having a sweet taste.   All most all naturally occurring fruits, vegetables, cereals, and even milk contains certain amount of sugar in one form or the other.  These forms can be categorized as monosaccharides, disaccharides, and other sugars.  Monosaccharides include galactose, glucose, and fructose; disaccharides include lactose, sucrose, and maltose, and others include trioses and tetroses.  Sugar is also used in preparation of various foodstuffs. Main food groups include beverages; fruits and vegetables; grains, cereals, and baked products; meat and poultry products; milk and milk products; nuts and seeds; and sugars and sweets. 

Sucrose or the most common available form of sugar is a disaccharide. Disaccharide is a combination of monosaccharides, glucose and fructose. After eating, sugar breaks down to fructose and glucose in the intestine. Both these broken forms of sugar are easily adopted in the bloodstream. The liver converts the fructose into glucose, which is used by the body for providing energy. Sugar or sucrose is available in a number of forms. The types of sugar available in the market come in white raw and brown colours. All these forms of sugar are equal in nutritional value.

• Granulated sugar:  It comes in medium sized crystals and is widely popular in home consumption.
• Manufacturers’ Sugar: This sugar is mostly used by the food and beverage industry. This sugar is available in large sacks at the wholesalers.
• Caster Sugar:  These are the finer granules of sugar produced from granulated sugar. This sugar is widely used in cake mixtures, puddings and powdered drinks as it dissolves faster than ordinary white sugar.
• Cube Sugar:  These are available in form of cubes, which are formed by pressing together the damp white sugar into moulds. After drying, the moulds take the form of cubes. Cube sugar is a widely popular for table use.
• Brown Sugar:  It is formed from the sugar cane molasses. Brown sugar has a special flavour. Brown sugar ranges from light to dark brown in colour. It is used mainly for making cakes and puddings.
• Golden Granulated Sugar:  It is mainly used a sprinkler on breakfast cereals, grapefruit and other fruits. Golden granulated sugar takes its flavour from the molasses.
• Sure-Set Jam Sugar:  It is used to set jams. It contains a small amount of apple pectin and citric acid.
• Golden Syrup:  These are syrups containing the aroma, colour and flavour of the molasses. These syrups are widely used in baking of homemade and prepared foods.

Sugar is used in many activities. It has many uses. Sugar is used:

·         In the form of a sweetener.

·         As a preservative for foods like jam, processed foods and condensed milk.

·         To provide texture to puddings, confectionary and baked items.

·         For enhancing the flavour of sauces and preserved meat.

·         For enhancing the colour and flavour.

·         Sugar also delays staleness in cakes and biscuits.

·         As a catalyst for yeast in the process of baking.

Sweeteners Other Than Sugar

Sweeteners come under two categories viz. nutritive and intensive. Nutritive sweeteners are a source of energy and they are used to sweeten food. Sucrose also, is a nutritive sweetener. Glucose is another nutritive sweetener.  Intensive sweeteners provide very little or no energy. These kinds of sweeteners have varying chemical compositions.  Intensive sweeteners are used in very little amounts.