Baking

When we cook food in this way it means surrounding it with a heat in an enclosed environment. It is a semi dry heat that browns well but is not as efficient as boiling in terms of heat transfer. This name is mostly applied nowadays to pastry and bread cookery.

Microwave

It is a fast method of cooking, causes fluid loss and does not of itself produce browning. Micro waving within a closed container such as a plastic bag (which must be vented to avoid explosion!) is similar to steaming.

Steaming

This is cooking in water vapour – usually over boiling water, however stock or moist dishes such as stews may serve as the base over which other ingredients are cooked by being suspended in some form of perforated dish. The equipment comprises a saucepan with one or more steaming baskets with close fitting lid.

BBQ

In the UK this refers to cooking the food on a grill over burning charcoal. Flavour may be imparted to the meat by the burning charcoal or wood chips or herbs may be burnt on the charcoal to give additional flavour. To give flavour a marinade is also used.

Casserole

This word is a combination of method and utensil – Casserole is the name of the lidded container in which the ingredients are cooked. The dish is usually served at table in this dish. It differs from a stew only in that a stew is traditionally cooked on the hob and a casserole in the oven.

Grill, griddle pan

It is a quick, dry and very hot cooking method for tender meat in small or thin portions, which may be marinated beforehand. The griddle pan enable the fat juices to run off, and be removed before serving.

Poaching

This is generally taken to mean cooking in a liquid which is simmering the surface of the water will be just moving at about 90-96ºC.

Stir frying

This is achieved in a Wok, over high heat with minimal fat or oil, which is almost smoking. Food is cut into small pieces and different foods added sequentially according to their cooking needs, the ingredients are kept constantly on the move by tossing. Moistening ingredients or sauces are added at the end of the cooking period and the food is served immediately.

The plates illustrates the proportion of all the nutrients including fat, carbohydrates, protein, and fruits and vegetables that you should be consuming per day

The majority needs to be made up of carbohydrates, and also fruits and vegetables with a portion or protein of either meat, egg or fish and the least proportion is from fats and sugars.

Food labeling

Food labeling can often be confusing and you are left wondering is this product really any good? In order to make this easier for consumers to identify the key ingredients and therefore how healthy the product is the labeling traffic light system was introduced.

The food standards agency devised traffic light labeling system this consists of low, medium and high proportions Per 100g. It is important to monitor the amount of fat, saturated fat, salt and sugar especially in food. The different level for the nutrient and the values are represented in the table below:

Often food products are indicated with the traffic light colours, green representing low, amber medium and red high. This creates it easy for the consumer to quickly see on a product.

Below are some examples that are found on food products, ideally you are wanting the majority of green codes. If the product contains high amount of amber and red then this should be considered a treat and not eaten everyday to avoid weight gain and health affects.

For more information visit the food standards agency

Tips for cutting down fat

• Grill, bake, poach or steam food, rather than frying or roasting, so you don't need to add any extra fat.
• Trim visible fat and skin off meat before cooking.
• When you're shopping, compare the labels so you can pick those with less fat and saturated fat.
• Choose lower-fat dairy products when you can.
• Put more vegetables or beans in casseroles, stews and curries, and a bit less meat – and skim the fat off the top before serving, if you can.
• Measure oil for cooking with tablespoons, rather than pouring it straight from a container – this will help you use less.
• If you do choose something high in fat to eat, pick something low in fat to go with it – for example you could swap deep-fried chips for a jacket potato.
• When you're making sandwiches, try leaving out the butter or spread – you might not need it if you're using a moist filling. When you do use spread, go for a reduced-fat variety and choose one that is soft straight from the fridge so it's easier to spread thinly.
  
  Tips for how to reduce vitamin loss

Most of the vitamin and minerals are located underneath the skin. So when you peel a vegetable you are already losing vitamins and minerals before you've even started to cook it! Try to keep the skin on for example potato's baked in the oven with the skin and much healthier when compared to peeled chips.

Depending on the cooking method used, also effects the vitamin and mineral content. For example using s steamer retains the large part of the vitamin and minerals content whereas a microwave heats the products so quickly due to the high powerful heat in a short period of time actually creates vitamin and minerals loss.