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QUENELLES 450 g whiting, pike or brill fillets, skinned and bones removed 1 egg white 1 quantity of Choux Pastry, chilled salt and pepper 150 ml double cream 18 fresh cooked prawns (in the shell) 100 g butter 150 ml dry white wine 30 ml flour Mince the fish twice, using to finest blade of the mincer, or puree in a blender or food processor. Cover and chill in the refrigerator for 1 hour. Place the fish mixture in a large bowl placed in a saucepan of iced water. Break up the egg white with o fork. Beat into the fish, a little at a time, using a wooden spoon or electric hand mixer and keep the mixture stiff. Steady the bowl with one hand to prevent any iced water splashing into it. Gradually at the choux paste, beating well between each addition. Add 2.5 ml salt and plenty of pepper, then beat into the fish with 60 ml cream, a little at a time. The mixture should be the consistency of creamed cake mixture. Cover and refrigerate for at least 1 hour. Meanwhile, twist the heads off the praw

FISH KOULIBIAC 350 g whiting fillets 150 ml dry white wine salt and pepper 75 g butter or margarine 125 g spring onions, trimmed and chopped 75 g long grain white rice 1.25 ml (1/4 level tsp) dried dill weed 125 g small button mushrooms, wiped and quartered 213 g can red salmon, drained 3 eggs, hard-boiled and chopped 30 ml lemon juice 225 g Puff Pastry or 368 g packet frozen puff pastry, thawed 1 egg, lightly beaten lime wedges and parsley sprigs, to garnish Place the whiting in a shallow saucepan. Pour over the wine with 150 ml water, season and bring to the boil. Cover and poach gently for 5-8 minutes or until tender, then strain and reserve the juices. Flake the fish and place in a large bowl, discarding skin and any bones. Melt the butter in a saucepan, add the onions and fry until lightly browned. Stir in the rice with the reserved fish juices, dill weed and seasoning. Bring to the boil, then cover and simmer for 10 minutes. Stir in the mushrooms and cook until the rice is tender

FRIED WHITEBAIT 450 g whitebait 90 ml seasoned flour vegetable oil for deep-frying fresh parsley sprigs, to garnish lemon wedges and brown bread and butter, to serve Toss the whitebait in the seasoned flour until well coated. Heat the oil in a deep-fat fryer to 180°C. Add whitebait, about one quarter at a time, and fry for 2-3 minutes, until crisp. Drain on absorbent kitchen paper. Keep warm, uncovered, in the oven set at 200°C mark 6 until all the fish are cooked. Garnish with lemon and parsley and serve with brown bread and butter. Serves 4 FRIED WHITEBAIT

FRITTO MISTO DI MARE 450 g squid, cleaned 225 g whitebait 4 small red mullet, cleaned and heads and tails removed, sliced 225 g firm, white fish fillets, e.g. cod, haddock or sole, skinned, and cut into long thin strips 8-12 large prawns, peeled 60 ml seasoned flour vegetable oil for deep-frying fresh parsley sprigs and lemon wedges, to garnish Slice the body of the squid into rings 0.5 cm thick and the tentacles into 1 cm pieces. Toss all the fish in seasoned flour to coat. Heat the oil in a deep-fat fryer to 190°C. Add the fish pieces a few at a time and fry until crisp and golden brown. Drain on absorbent kitchen paper and keep each batch warm while frying the rest. Divide the fish between six warmed plates and garnish with lemon wedges and sprigs of parsley. Serves 6 FRITTO MISTO DI MARE

STUFFED SOLE PAUPIETTES 75 g butter or margarine 1 small onion, skinned and chopped 225 g button mushroom, wiped and trimmed 75 g fresh breadcrumbs finely grated rind of 1 lemon 15 ml chopped fresh tarragon leaves salt and pepper 18 lemon sole quarter-cut fillets, skinned 300 ml dry white wine 30 ml flour about 90 ml double cream, at room temperature fresh tarragon sprigs, to garnish Make the surfing. Melt 25 g of the butter in a saucepan, add the onion and fry gently until lightly coloured. Meanwhile, slice half the mushrooms and chop the remainder very finely. Put the chopped mushrooms in a bowl with the breadcrumbs, lemon rind and tarragon. Add the softened onion, season to taste and stir well. Place a sole fillet, skinned side uppermost, on a board. Put a teaspoonful of stuffing on one end of the filet. Roll the fish up around it. Secure with a wooden cocktail stick. Stand in an upright position in a well-buttered baking dish. Repeat with remaining sole fillets, placing them side b

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CHUNKY FISH CASSEROLE (CASSOLA) 125 g small dried pasta shells 50 g butter or margarine 1 medium green pepper, seeded and cut into squares 1 medium yellow pepper, seeded and cut into squares 2 medium onions, skinned and sliced 225 g button mushrooms, wiped and sliced 450 g sole fillets, skinned and cut into finger-sized strips 6 scallops, prepared and cut into chunks 60 ml seasoned flour 1 garlic clove, skinned and crushed 300 ml dry vermouth 150 ml Fish or Chicken Stock 15 ml chopped fresh sage or 5 ml dried salt and pepper 200 g can whole artichoke hearts. Drained and quartered 225 g peeled prawns chopped fresh parsley, to garnish Cook the pasta shells in boiling salted water for three quarters of the time recommended on the packet. Drain in a colander and run cold water over the pasta. Melt 25 g butter in a large frying pan, add the peppers, onions and mushrooms and fry over a high heat for a few minutes. Remove from the pan with a slotted spoon and place in a deep 2.8 litre ovenpro

SOLE COLBERT 4 small Dover or lemon soles, skinned 30 ml seasoned flour 2 eggs, beaten 50-75 g fresh breadcrumbs vegetable oil for deep-frying Maître d’hôtel Butter Remove the black skin by holding firmly at the tail and pull it off up to the head.  Rinse and wipe the soles. With a sharp knife make a cut down the centre of the backbone on one side of the fish. Raise the fillets on this side only away from the bone to form a pocket. With the points of scissors, cut the backbone through just below the head and above the tail, so that it may be more easily removed after the fish is cooked. Dip the soles in seasoned flour and coat with beaten egg and breadcrumbs, pressing the crumbs on well. Heat the oil in a deep-fat fryer to 180°C add the fish and fry for about 6-7 minutes, until golden brown. Drain on absorbent kitchen paper. Using scissors or a knife, cut the backbone and ease it from the cooked fish. Fill the centre cavity of each fish with Maître d’hôtel Butter and serve. Serves 4 SO

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LEMON AND MUSTARD MACKEREL 40 g butter or margarine 1 small onion, skinned and finely chopped 75 g fresh breadcrumbs 30 ml (2 level tbsp) mustard seeds grated rind and juice of 1 lemon 15 ml (1 level tbsp) French mustard 1 egg yolk salt and pepper 2 mackerel, weighing 350 g cleaned, boned and heads removed 15 ml flour lemon rind shreds and fresh coriander, to garnish Heat 15 g butter in a frying pan, add the onion and fry until softened. Remove from the heat and stir in the breadcrumbs, mustard seeds, grated rind of 1 lemon rind, the mustard and egg yolk. Season with salt and pepper. Press the breadcrumb mixture well into the cavity of the fish, Place in a greased shallow oven proof dish just large enough to hold the mackerel and make deep slashes along each fish. Dust the mackerel lightly with the flour. Pour over lemon juice and dot with the remaining butter. Cook, uncovered, in the oven at 190°C mark 5 for about 30 minutes. Baste frequently during cooking. Garnish with lemon rind sh

FISH CROQUETTES 350 g haddock or cod fillets 300 ml milk 1 small onion, sliced 1 small carrot, peeled 1 bay leaf salt and pepper 50 g butter or margarine 50 g flour 30 ml chopped fresh parsley 30 ml (2 level tbsp) capers, roughly chopped 5 ml (1 tsp) lemon juice cayenne pepper 1 egg, beaten 50 g fresh breadcrumbs vegetable oil for frying Tartare Sauce, to serve Place the fish in a frying pan, pour over the milk and add the onion, carrot and bay leaf with a pinch of salt. Bring to the boil slowly, then cover and simmer gently for about 8-10 minutes, until the fish flakes when tested with a fork. Using a fish slice, lift the fish out the milk and place on a plate. Flake the fish, discarding the skin and bones. Strain and reserve the milk. Melt the butter in a saucepan, stir in the flour and cook gently for 1 minute, stirring. Remove the pan from the heat and gradually stir in the reserved milk. Bring to the boil slowly and continue to cook, stirring, until the sauce thickens. Remove from

INDONESIAN FISH CURRY 1 small onion, skinned and roughly chopped 1 garlic clove, skinned and chopped 2.5 cm piece root ginger, skinned and chopped 5 ml (1 level tbsp) ground turmeric 2.5 ml (1/2 level tsp) Laos powder 1 dried red chilli or 1.25 ml (1/4 level tsp) chilli powder 30 ml vegetable oil salt 450 g haddock fillets, skinned and cut into bite-sized pieces 450 ml coconut milk juice of 1 lime shredded coconut, to garnish Put the first seven ingredients in a blender or food processor with 2.5 ml salt. Work to a thick paste. Transfer the paste to a flameproof casserole and fry gently, stirring, for 5 minutes. Add the haddock pieces and fry for a few minutes more, shaking the pan constantly. Pour in the coconut milk, shake the pan and turn the fish gently in the liquid. Bring to the boil slowly, then lower the heat, cover and simmer for 10-15 minutes, until the fish is tender. Add the lime juice, taste and adjust seasoning, then transfer to a warmed serving dish and sprinkle with coc

OLD FASHIONED FISH PIE 450 g haddock, cod or coley fillets 300 ml milk 1 bay leaf 6 black peppercorns onion slices for flavouring salt and pepper 65 g butter or margarine 45 ml flour 150 ml single cream 2 eggs, hard-boiled, shelled and chopped 30 ml chopped fresh parsley 90 ml milk 900 g potatoes, cooked and mashed 1 egg, beaten, to glaze Put the fish in a frying pan, pour over the milk and add the bay leaf, peppercorns, onion slices and a good pinch of salt. Bring slowly to the boil, cover and simmer for 6-8 minutes, until the fish flakes when tested with a fork. Lift the fish out of the pan using a fish slice and place on a plate. Flake the fish, discarding the skin and bone. Strain and reserve the milk. Melt 40 g butter in saucepan, stir in the flour and cook gently for 1 minute, stirring. Remove the pan from the head and gradually stir in the reserved milk. Bring to the boil slowly and continue to cook, stirring until the sauce thickens. Season. Stir in the cream and fish together

STUFFED RED SNAPPER 1 red snapper, about 550 g in weight, cleaned 25 g butter or margarine 1 large bunch of watercress, about 75 g, washed and finely chopped 50 g (2 oz) spring onions, trimmed and finely chopped 175 g (6 oz) firm Brie, rinded and roughly chopped salt and pepper Place the fish in a shallow ovenproof dish. Melt the butter in a frying pan, add the watercress and all but 15 ml onions and fry gently for 1-2 minutes, until softened. Remove from the heat and stir in the chopped Brie. Season. Spoon to thirds of the mixture into the cavity of the fish. Spread the remainder over the fish to cover completely, excluding the head and tail. Bake in the oven at 200°C mark 6 for about 30 minutes. Place under a hot grill for 3-4 minutes, until well browned. Remove head and tail before serving. Sprinkle with the reserved chopped onion. Serves 2 STUFFED RED SNAPPER

SKATE WITH BLACK BUTTER 700-900 g skate wings salt 50 g butter 15 ml (1 tbsp) white wine vinegar 10 ml (2 level tsp) capers 10 ml (2 tsp) chopped fresh parsley Put the fish in a saucepan and cover with salted water. Bring to the boil, then simmer for 10-15 minutes, until tender. Cover and keep warm. Melt the butter in a saucepan, cook until it turns golden brown, add the vinegar and capers and cook for a further 2-3 minutes. Pour over the fish, sprinkle with parsley and serve immediately. Serves 4 SKATE WITH BLACK BUTTER

FRESH SARDINES WITH HERBS 900 g fresh sardines, cleaned if wished 60 ml (4 tbsp) mixed herbs, e.g. mint, parsley, sage grated rind of 2 lemons 120 ml (8tbsp) lemon juice 300 ml olive or sunflower oil 2 medium onions, skinned and finely sliced salt and pepper lemon wedges, to garnish Was sardines well. Mix together 45 ml herbs with the lemon rind and juice, oil, onions and seasoning. Grill the sardines for 5-7 minutes each side, basting with the herb dressing. Serve immediately or leave in the dressing to cool completely. Sprinkle with the reserved herbs before serving. Garnish with lemon wedges. Serves 4 FRESH SARDINES WITH HERBS

SOLE VERONIQUE 700 g Dover or lemon sole fillets, skinned 2 shallots, skinned and chopped fresh parsley sprigs 1 bay leaf salt and pepper 150 ml dry white wine 25 g butter or margarine 30 ml flour about 150 ml milk 100 g seedless white grapes, skinned squeeze of lemon juice 30 ml single cream (optional) Arrange the fish in a shallow ovenproof dish with the shallots, herbs, salt and pepper, wine and 150 ml water. Cover with foil and bake in the oven at 200°C mark 6 for about 15 minutes, until tender. Strain the liquid from the fish and reduce it slightly by boiling rapidly, transfer the fish to a serving dish and keep warm. Melt the butter in a saucepan, stir in the flour and cook for 1 minute, stirring. Remove the pan from the heat and gradually stir in the reduced fish liquid, made up to 300 ml with the milk. Bring to the boil slowly and continue to cook, stirring, until the sauce thickens. Remove from the heat and stir in most of the grapes, the lemon juice and the cream. Pour over t

CEVICHE 450 g haddock fillets, skinned and cut diagonally into thin strips 5 ml coriander seeds 5 ml black peppercorns juice of 6 limes 5 ml salt 30 ml olive oil bunch of spring onions, washed, trimmed and sliced 4 tomatoes, skinned and chopped dash of Tabasco sauce, or to taste 30 ml chopped fresh coriander 1 avocado, lime slices and fresh coriander, to garnish Place the fish strips in a bowl. Using a pestle and mortar, crush the coriander seeds and peppercorns to a fine powder, mix with the lime juice and salt, the pour over the fish. Cover and chill in the refrigerator for 24 hours, turning the fish occasionally. The next day, heat the oil in a frying pan, add the spring onions and fry gently for 5 minutes. Add the tomatoes and Tabasco sauce to taste and toss together over bricks heat for 1-2 minutes. Remove from the heat and cool for 20-30 minutes. To serve, drain the fish from the marinade, discarding the marinade and mix with the spring onion and tomatoes and the chopped coriande

RED MULLET IN TOMATO SAUCE 25 g butter or margarine 1 small onion, skinned and finely chopped 1 garlic clove, skinned and crushed (optional) 450 g tomatoes, skinned and quartered salt and pepper 10 ml (2 level tsp) sugar 1 bay leaf 4 red mullet, about 550 g each, cleaned 30 ml seasoned flour 45 ml vegetable oil for frying 30 ml fresh breadcrumbs 15 ml chopped fresh parsley Melt the butter in a saucepan, add the onion and the garlic, if using and fry for about 5 minutes, until soft but not coloured. Add the tomatoes, seasoning, sugar and bay leaf. Cover and simmer gently for about 30 minutes, until soft and pulped. Remove the bay leaf. Meanwhile, coat the fish in seasoned flour. Heat the oil in a large frying pan, add the fish and fry for 6-8 minutes, turning them once. Place half the tomato sauce in a shallow ovenproof dish, lay the fish on top, then cover with the rest of the sauce. Sprinkle the breadcrumbs over the top and brown under a hot grill. Sprinkle with parsley and serve at o

MONKFISH AND MUSSELS BROCHETTES 550 g monkfish fillets, skinned, boned and cut into 5 cm pieces 18 streaky bacon rashers, rinded and halved 900 g monkfish fillets, skinned, boned and cut into 42 cubes 50 g butter or margarine, melted 60 ml (4 tbsp) chopped fresh parsley grated rind and juice of 1 lime or lemon 4 garlic cloves, skinned and crushed salt and pepper shredded lettuce, bay leaves and lime or lemon wedges, to garnish saffron rice, to serve (optional) Using a sharp knife, shell the mussels, discarding the shells. Roll the bacon rashers up neatly. Thread the cubed fish, mussels and bacon alternately on to six oiled kebab skewers. Mix together the melted butter, parsley, lime rind and juice, garlic and salt and pepper to taste. Place the brochettes on an oiled grill or barbecue rack. Brush with the butter mixture. Then grill under a moderate grill for 15 minutes, turning frequently and brushing with the butter mixture. Arrange the hot brochettes on a serving platter lined with s

SMOKED MACKEREL PATE 275 g (10 oz) smoked mackerel 50 g (2 oz) butter or margarine, softened 45 ml (3 level tbsp) creamed horseradish sauce 30 ml (2 tbsp) single cream pepper parsley sprig, to garnish The day before, skin the mackerel and discard the bones. Mash the flesh in a bowl. Mix the butter with the fish and add the horseradish sauce and cream. Season with pepper. Salt is not usually needed. Spoon the mixture into a serving dish, cover tightly and refrigerate until required. Leave the pate at room temperature for 30 minutes before serving. Decorate the surface of the pate with indentations made using a blunt edged knife and garnish with a parsley sprig. Serves 6 Variation HERBY MACKEREL PATE Cream together 100 g (4 oz) butter or margarine, 30 ml (2 tbsp) chopped fresh parsley and 5 ml (1 tsp) lemon juice and beat well. In a 600 ml (1 pint) dish, layer the fish mixture and parsley butter, beginning and ending with a thick layer of fish. SMOKED MACKEREL PATE

HOT FISH TERRINE WITH GRUYERE SAUCE 65 g butter or margarine 1 garlic clove, skinned and crushed 60 ml (4 level tbsp) flour 700 ml milk 550 g hake fillets, skinned and cut into pieces 150 ml double cream 10 ml (2 tsp) anchovy essence 3 eggs 1 egg yolk salt and pepper 30 ml (2 tbsp) chopped fresh parsley 125 g peeled prawns, finely chopped 125 g Gruyere cheese, grated Grease and base-line a 1.6 litre loaf tin or terrine. Melt 40 g butter in a saucepan, add the garlic and 45 ml flour and cook for 1 minute, stirring. Remove from the heat and gradually stir in 450 ml milk Bring to the boil, stirring, until the sauce thickens. In a blender or food processor, puree the sauce raw fish, cream, anchovy essence, eggs and egg yolk. Season lightly. Spoon half the mixture into the tin. Sprinkle with parsley and half the prawns. Spoon in the rest of the fish mixture. Cover tightly with greased greaseproof paper. Place in a roasting tin with water to come halfway up to sides of the terrine and cook i

MUSTARD DIP 45 ml mayonnaise 60-90 ml soured cream 45 ml whole grain mustard 30 ml finely chopped gherkins 1. Whisk together the Mayonnaise and cream until blended. 2. Stir in the mustard and gherkins. Leave for several hours for the flavours to develop. 3. Serve with chipolatas or small meat balls. Serves 4 MUSTARD DIP

BLUE CHEESE DIP 142 ml (5 fl oz) soured cream 1 garlic clove, skinned and crushed 175 g (6 oz) Blue Stilton cheese, crumbled juice of 1 lemon salt and pepper snipped fresh chives, to garnish 1. Blend all the ingredients, except the chives, to a smooth paste. Sprinkle over the chives and serve with chunks of French bread or crudités. Serves 6-8 BLUE CHEESE DIP

ASPARAGUS DIP 48 g (2 oz) packet asparagus soup 142 ml (5 fl oz) soured cream 5 ml (1 tsp) herb vinegar salt and pepper paprika, to garnish 1. Make up the soup following the packet instructions, but using 200 ml (7 fl oz) boiling water. 2. Stir in the soured cream, vinegar and seasoning, and mix well until smooth and the ingredients are well combined. 3. Before serving, transfer to a bowl and sprinkle with paprika. Serve with crudités or cheese crackers. Serves 6-8 ASPARAGUS DIP

HUMMUS 225 g ( 8 oz) dried chick-peas, soaked overnight and drained or two 400 g (14 oz) cans chick-peas, drained juice of 2 large lemons 150 ml (1/4 pint) tahini 60 ml (4 tbsp) olive oil 1 or 2 garlic cloves, skinned and crushed salt and pepper black olives and chopped fresh parsley, to garnish warm pitta bread, to serve 1. Place the dried chick peas in a saucepan and cover with cold water. Bring to the boil and simmer gently for 2 hours until tender. Drain, reserving a little of the cooking liquid. 2. Put the drained, cooked chick-peas in a blender or food processor, reserving a few for garnish, and gradually add the lemon juice, blending well after each addition in order to form a smooth puree. 3. Add the tahini paste, oil, reserving 10 ml (2 tbsp), garlic and seasoning. Blend until smooth. 4. Spoon into a serving dish and sprinkle with the reserved oil and chick-peas, and garnish with the olives and parsley. Serve with warm pitta bread. Serves 8 HUMMUS

CHEESE AND OLIVE PCIK-UPS 100 g (4 oz) blue cheese 100 g (4 oz) cottage cheese 15 ml (1tbsp) snipped fresh chives 50 g (2 oz) black olives, stoned and finely chopped 15 ml (1 tbsp) brandy 50 g (2 oz) chopped almonds, browned; buttered cracker biscuits, to serve 1. Blend the cheeses together. Work in the chives, olives and brandy and shape into a roll about 2.5 cm across. Roll in the nuts, coating evenly, then chill on a plate. 2. Just before serving, slice with a sharp knife and serve with crackers. Makes 30-36 CHEESE AND OLIVE PCIK-UPS

SPICY CHEESE AND TOMATO DIP 125 g (4 oz) Cheddar or Cheshire cheese, grated 50 g (2 oz) butter or margarine, softened 1 small onion, skinned and finely grated 5 ml (1 level tsp) mustard powder 15 ml (1 tbsp) tomato ketchup 30 ml (2 tbsp) single cream few drops of Worcestershire sauce pinch of cayenne pepper 1. In a bowl, beat together the cheese and butter with a wooden spoon. 2. Mix in the onion, add the mustard powder, tomato ketchup, cream, Worcestershire sauce and season with cayenne pepper. Mix well. 3. Transfer to a serving dish and chill. Serves 4 SPICY CHEESE AND TOMATO DIP

The term ‘vegetarian ‘ covers a wide range of eating habits and, in order to analyse the nutritional content, it is important to differentiate between the types. V egetarians exclude meat, fısh and poultry from their diet although most eat eggs anddairy pro- duce and are sometimes known as lacto-vegetarians. Vegans or strict vegetarians do not eat any animal products and they must take special care when planning their diet to ensure that they eat a wide variety of wholewheat cereals, pulses, nuts and legumes (podded plants such as peas and beans). Soya bean protein is comparable with meat protein, so is valuable to vegans. VITAMINS Vitamins, which are vital for proper body functioning, can be divided into two different types- the fat soluble and the water soluble ones. Vitamins A, D, E and K dissolve in fats and are mostly found in foods which contain fat. They are stored in the liver in amounts large enough to last for several months. The water soluble vitamins, C and the B complex, d

SUGAR This is the one carbohydrate that everyone should eat less of .It is a very concentrated form of energy- 10 rnl (2 tsp) contains around 40 calories. It has few nutrients and little bulk, which means it is easy to eat large amounts. It is essential to eat a wide variety of foods to maintain the well-balanced diet the body needs.   There is no signifıcant nutritional difference between refıned white sugar and brown sugar; both are detrimental to teeth. It’s particularly damaging in sticky forms like cakes, sweets and biscuits and the more often it’s eaten the more damage it does, so frequent sugary snacks are worse than the same amount of sugar in one meal. Experts recommend that the average sugar in- take of 38 kg (861b) per person each year should be reduced. The best way to do this is by cutting down on the sugar added to food and drinks in the home, consuming fewer soft drinks, cakes, sweets, biscuits and sugar-laden snacks. Replace them with fresh fruit, salad or vegetables. C

BARBECUED BASS 100 g (4 oz) unsalted butter 20 ml (4 level tsp) dried dill weed finely grated rind and juiced of 1 lemon salt and pepper 1.5 kg bass, cleaned 75 ml (3 fl oz) dry white wine lemon slices and fresh dill sprigs, to garnish In a bowl, work the butter with the dill weed, lemon rind and seasoning to taste. Form in to a roll, wrap in foil and chill in the refrigerator for 2-3 hours, until firm. Cut a sheet of foil large enough to enclose the fish. Place the fish in the centre of the foil. Using a sharp knife, cut the flavoured butter into slices. Peel off and discard the foil after cutting. Place the butter slices inside the belly of the fish. Sprinkle the outside of the fish with salt and pepper, then slowly pour over the wine and lemon juice. Fold the foil over the fish to form a loose package so that the wine and juices do not leak out. Place the foil package on the barbecue and grill for 45 minutes. Serve hot, straight from the foil, garnished with a few lemon slices and f

EATING WISELY AND WELL F ood is vital to everyone, not simply because it is pleasurable to eat, but because it is essential to health. It contains nutrients (proteins, fats, carbohydrates, vitamins and minerals) which are needed for growth, repair and normal body functioning. In general, most people in the developed world eat reasonably adequate diets, often taking in more nutrients than their bodies actually need. The wide variety of foods available mean that on a balanced diet it’ s virtually impossible to be seriously defıcient in any vital nutrients. Nevertheless, doctors and , nutritionists are concerned ;1bout people’s eating patterns and how these affect their health. Over the past hundred years or so, the average western diet has changed dramatically .People now eat more meat, dairy foods, sugary and salty foods, refıned carbohydrates and drink more ıilcohol. Fewer cereals (particularly the unrefıned ones) and less fresh fruit and vegetables are consumed. In nutritional terms,

Fat from food is the most concentrated source of energy .The average westerner eats around 1 00 g (4 oz) of fat each day , which supplies almost 40 per cent of e~rgy intake. This means that for every 100 calories consumed 40 come from fat. Fats can be divided into three categoriesj saturated, monosaturated and polyunsaturated. Saturated fats are mainly found in meats and dairy products, but some fats can be made more saturated by manufacturing processes. Saturated fats are usually solid at room temperature, but there are some exceptions; palm oil and coconut oil are highly saturated vegetable oils. Saturated fats tend to increase the amount of cholesterol in the blood. The body manufactures its own supply of cholesterol in the liver , and a certain amount of choJesterol is essential to make bile acids and various hormone:s (cortisol, oestrogen, testosterone). However , excess chol- esterol in the blood can lead to heart disease. As well as its own manufactured supply, the body uses bot

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