A Healthy Diet
Reply 1
A healthy diet requires a cautious approach, often by evaluating primary features of the ingredients, molecular constituents, and chemical structures. Cis fats are beneficial to cardiovascular health, and although Trans fats are unsaturated, they are still considered unhealthier than saturated fats. The differences between Cis and Trans fats vindicate the value of understanding correlations between chemical compositions and configurations in different fatty acids, including their dietary implications. Zaidan (2013) recommends going beyond nutrition facts labels to achieve an optimal food plan that excludes unhealthy fats. Here we have the original recipe that has been modified by replacing certain ingredients with healthier alternatives.
Original
Modified
1/3 cup shortening (to sauté vegetables)
1/3 cup shortening (to sauté vegetables)
1 ½ c diced onions
1 ½ c diced onions
2 cloves garlic
2 cloves garlic
1 ½ lb ground beef
1 lb leanest ground turkey.
1 Tbsp salt
A pinch of salt and pepper to taste
2 lb tomato sauce
2 lb tomato sauce
28 oz canned tomatoes
28 oz canned tomatoes
6 oz canned tomato paste
6 oz canned tomato paste
1 tbsp oregano
4 tbsp freshly chopped parsley
2 tsp onion salt
2 tsp onion salt
1 lb lasagna noodles
1 lb lasagna noodles
2 tbsp butter (to cook noodles)
2 tbsp olive oil
16 oz ricotta cheese
½ cups of low-fat ricotta cheese.
8 oz mozzarella cheese
½ cup of low-fat mozzarella cheese
10 oz parmesan cheese
½ cup of low-fat Parmesan cheese
2 Tbsp shortening to grease pan
2 tbsp olive oil
In this case, efforts to make the lasagna recipe healthier than the original one, involves substituting and altering the bulk of both saturated and unsaturated fats. Saturated fats are considered unhealthier due to the high risk of cardiovascular disease attributed to harmful LDL cholesterol; however, the FDA recommends getting not more than 10% of daily calorie intake from saturated fats (FDA, 2020). This is mainly because all types of fats have unique functions in the body. In addition, some nutritional or delicacy aspects such as flavor are hard to ignore. To keep the authenticity of lasagna, certain ingredients must remain such as the noodles, the tomatoe sauce, as well as cheese. Making a healthier lasagna or diet encompasses realistic targets to ensure the body has access to macro and micronutrients, adequate energy, and fluids (FDA, 2020). For instance, eliminating cheese could alter the taste and texture of lasagna, thus making it less appealing.
Although the source of most saturated fats is mainly animal-based products, plant-based fats also contain varying amounts of unhealthy fatty acids. For instance, oregano contains 10 times more saturated fats than parsley (Brewer, 2011). Switching from butter to cheese may also appear as a healthier option though both contain unhealthy cholesterol levels, with margarine having both Trans and saturated fats. In this case, the modified recipe contains less bulk cheese, mainly low-fat cheese. Finding a way to balance these tradeoffs is more challenging than it appears, and requires comprehension.
References
Brewer, M. S. (2011). Natural antioxidants: sources, compounds, mechanisms of action, and potential applications. Comprehensive reviews in food science and food safety, 10(4), 221-247.
FDA. (2020, March 20). Interactive Nutrition Facts Label – Saturated Fat. U.S. Food & Drug Administration. https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/assets/InteractiveNFL_SaturatedFat_March2020.pdf
Reply 2
Lasagna contains healthy ingredients, as well as unhealthy ones. Many people prefer this recipe, including my friend. However, as a good friend, I decided to modify it to reduce fats, sugar, and salt and allow my friend to enjoy a healthier diet.
Original
Modified
1/3 cup shortening (to sauté vegetables)
1/4 cup banana puree (to sauté vegetables)
1 ½ c diced onions
1 ½ c diced onions
2 cloves garlic
2 cloves garlic
1 ½ lb ground beef
1 ½ lb ground beef
1 Tbsp salt
1/2 Tbsp salt
2 lb tomato sauce
2 lb grape tomatoes and sauteed asparagus
28 oz canned tomatoes
28 oz canned tomatoes
6 oz canned tomato paste
4 Fresh tomatoes
1 tbsp oregano
1 tbsp oregano
2 tsp onion salt
2 tsp onion salt
1 lb lasagna noodles
1 lb lasagna noodles
2 tbsp butter (to cook noodles)
2 tbsp olive oil (to cook noodles)
16 oz ricotta cheese
16 oz cottage cheese
8 oz mozzarella cheese
8 oz mozzarella cheese
10 oz parmesan cheese
10 oz soy parmesan
2 Tbsp shortening to grease pan
2 Tbsp cooking spray to grease pan
150 words each