yogurtYogurt is made by fermenting warmed milk with bacteria. The nutritional content depends on the type of milk used and the fat content of the milk. All yogurt contains protein, calcium and some B vitamins. It has no fibre content unless fruit, nuts or cereal fibre is added.

Raw-Juices_cIn these days of advanced technology and rapid change, it's easy to get caught up in the clutches of convenience, and to forget the simple and natural things in life. While we're all aware of the benefits, eating fresh food in its natural state is something that's often pushed to the bottom of our priority list. We make time to see friends, play sport, and clean the house, but when it comes to supplying energy and nutrition through the best sorts of food it's usually another story: one of packets, tins, TV dinners, takeaways, cans of fizzy drink, and endless cups of coffee and tea.

turkeyMany of us think of eating turkey only at Christmas or other celebrations, but this low-fat meat is available all year round: whole, in portions or cooked. As well as having most of its fat content in the skin, turkey is rich in B vitamins and zinc which helps to maintain a healthy immune system.

tofuTofu is made from soya beans and is very useful in the vegetarian diet as a source of protein and a basis for many dishes. Most tofu has a high calcium and magnesium content, although some varieties may have lower levels depending on the processing method. Tofu also provides some B vitamins and some iron and zinc. The fat content is fairly low in relation to the protein content.

spinach_cA lot of people and especially children dislike spinach. But it is very nutritious and can be eaten as a vegetable accompaniment or added to dishes for colour. Once picked, spinach wilts quickly, so when buying choose leaves that are dark green. The spinach season is from March to October.

soupA soup can be a thin broth or a hearty meal. Home-made lentil and vegetable soup is low in fat, cheap and easy to make. Served with bread, it makes a good filling meal on a winter's day. If you're on diet eat soups and stocks - they give you nutritious and no fat.

nuts-and-seedsEating nuts (almonds, brazils, cashews, chestnuts, coconuts, hazels, macadamia nuts, peanuts, pecans, pine nuts, pistachios, walnuts) and seeds (pumpkin, sesame, sunflower) is rather good for our health. They give us calories, vitamins and minerals. Especially they are nutritious for vegetarians and vegans.

Rice_cRice is a major staple carbohydrate for a large sector of the world's population. It is low in fat and a good source of B vitamins, although brown rice is better than white rice. We divide rice into long-grain, medium-grain and short-grain; white and brown. Every type of rice has its own taste characteristics.

ready-mealsAn essential feature of today's busy lifestyle, convenience foods have been with us for a long time - canned foods have been available since the beginning of the twentieth century, while frozen and chilled dishes are hugely popular. One advantage of ready meals and prepared foods is that most of them can be heated quickly in the microwave. This is a great boon for busy people, especially in a family where everybody seems to have conflicting schedules!

potatoesPotatoes, 'the treasure of the Incas', are very familiar to us now, but were not accepted as a staple food in Europe until well into the 18th century. Once established the humble potato quickly became a major food source for millions of people in many countries. It is rather cheap, nutritious, very delicious, you can prepare lots of dishes with this vegetable. That's why people around the whole world like it.

peas_cBoth fresh and frozen peas are good sources of minerals and vitamins. The nutritional content of fresh peas is highest immediately after picking. Frozen peas can be compared nutritionally with freshly picked peas, and may have a higher vitamin content than fresh pods, which have been stored for some time. Quick to prepare, peas are one of the most popular accompaniments to a main meal.

pizzaIn Naples one summer, around the late 1800's, Queen Margherita of Savoy was residing with her family in Capodimonte Park. She had heard a lot about pizza and decided to try it for herself. The local pizza maker was summoned and he served her a pizza with a newly invented topping. From then on, the tomato pulp, Mozzarella cheese and fresh basil pizza has been known as Pizza Margherita.

pastaPasta, such as spaghetti, penne, linguini and fusilli is very popular as a quick, easy and tasty meal whatever the occasion. Most children like pasta and will be tempted by the different shapes. There are lots of dishes with pasta: different garnishes, appetizers, salads. You can boil, fry, stew and even stuff pasta.

orangeOrange, a popular citrus fruit, originated in China, but are now cultivated all over the world. They are relatively inexpensive and are an excellent source of vitamin C. These fruit are very delicious and health giving. But be careful with them, because they can cause food allergies and similar diseases in children.

noodles_CNoodles are available in various forms, some wheat-based noodles are similar to dried pasta, while others contain egg and are a little higher in fat. Rice noodles are slightly softer in texture and lower in protein than wheat noodles and cellophane or transparent noodles are made from ground mung beans.

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