About cow’s milk

Milk is an emulsion where liquid butterfat globules are dispersed within water solution.

Composition of cow milk provides the correct rate of growth and development for baby calf therefor the human milk is tuned to meet the nutritional requirements of human baby, which is obviously more suitable for human baby than cow’s milk. So this should not be given to a child under the age of one due to their differences in composition. They contain similar % of water. The relative amounts of carbohydrate, protein, fat, vitamins and minerals vary extensively.

The protein content in 100g of whole cow’s milk 3.3g is more than double that of human milk 1.3g. The human infants on the other hand need less protein and more fat as their energies are expended primarily in the development of the brain, spinal cord and nerves.  Leucine is a unique amino acid in that it stimulates muscle protein synthesis, Cow’s milk contains 3.3 grams/ litre and the human milk contains 0.9 grams/ litre so the human infant is the mammal with the slowest growth rate. The proteins in milk can be divided into two categories: caseins and whey proteins. Human milk contains these in a ratio of 40:60 respectively; while in cow’s milk the ratio of casein to whey proteins is 80:20. The cow’s milk and human milk contain similar amounts of fat.  While these values are close, the types of fat vary. The cow’s milk contains more saturated fat while human milk contains more unsaturated fat. The human milk contains 1.8g saturated fat, 1.6g monounsaturated fat and 0.5g polyunsaturated fat. The higher level of unsaturated fatty acids in human milk reflects the important role of these fats in brain development.

A cup of milk contains around 30% of the daily requirement of calcium for adults. Milk also contains potassium and magnesium. These minerals are important for healthy bones and teeth. Milk may help improve weight and bone density in children.

Drinking milk hasn’t been linked to weight gain or obesity, and it may help curb appetite. It could prevent diabetes.

Milk fat may help raise levels of HDL cholesterol so it may prevent heart disease and stroke.

Cow’s milk has a higher amount of lactose, so it can be linked to lactose intolerance.

Food plan for a hot summer day

Ms H

Food	Ingredients	Calorie content Kcal	Nutrients
Start of the day: Freshly squeezed Lemon juice with Look warm water Breakfast : Toasted nuts and seeds cereal with Plain yogurt Coffee with skimmed milk Snack: Slice of watermelon Lunch: Gazpacho with toasted bread Snack: Aubergine dip with carrot and celery sticks Dinner: Moroccan Spiced Salmon Glass of chilled white wine	1 lemon 100ml water 80g of cereal consisting pumpkin seed sunflower seed linseed almond ¼ red onion 1 cove of garlic ½ red pepper ½ yellow pepper 200g cucumber 200g tomato 1tbsp vine vinegar 1tbsp olive oil small  amount of basil 2 slices of gluten-free wholemeal baguette toasted 1 aubergine small onion 1 clove of garlic  ½ tbsp olive oil 50g soured cream salt pepper 2 carrots 2 celery sticks Moroccan spices  1 skinless salmon garlic 50g couscous 5g sultana 5g prunes 5g flaked almonds	50 kcal 480 kcal 150 kcal 450 kcal 220 kcal 480 kcal Total : 1830 kcal	Antioxidant, vitamin C, anti-inflammatory Provides fibre (keeps bowels healthy), carbohydrates provide energy and proteins provide essential amino acids. Consists of essential minerals and vitamins. Plain yogurt is 85% to 88% water. You’ll get calcium, vitamin B12 riboflavin and probiotics. 92% of water. It is a good source of vitamin C and, also has lycopene, an antioxidant that may help protect against heart disease and some types of cancer. Cucumber is packed with mineral rich fluids and keeps the body well hydrated. Tomato and pepper are packed with  health enhancing  nutrients. Rich in fibre helps remove toxins Celery has its anti-inflammatory  effect Salmon is essential to a good diet it contains omega 3 fatty acids, vitamins and minerals Couscous provides vitamin B carbohydrate and protein

During the day drink plenty of water and drink a glass of water half an hour before your meal.  During the day try to avoid consumption of alcohol because it increases the dehydration.  The food plan contains a glass of wine in the evening meal for relaxation. Enjoy these healthy dishes!

Health benefits of eggs

Ms H

The eggs are reproductive bodies produced by the females of fish, reptiles and birds. The birds, chicken eggs are the most commonly ate variety of eggs by human. In the past, it was thought eating foods containing cholesterol would increase the concentration of cholesterol in the blood. High blood cholesterol is linked to an increased risk of heart disease. Studies have shown that eating up to six eggs a week provide nutritional benefits without increasing the risk of heart disease. 

Nutritious values of chicken egg:

A single boiled egg contains 77calories, 6g of proteins with all of the essential amino acids and 5 g of fat.  It also contains vitamins; A, B5, B12, B2, B6, D, E, K and folate., minerals; calcium, zinc, phosphorous and selenium. Eggs contain the phytochemicals lutein and zeaxanthin, which are antioxidants beneficial for eye health. Egg yolk contains choline.

Health benefits of chicken egg:

A single egg contains 212mg of cholesterol compering to the recommended daily amount of 300mg. Eggs turn LDL (bad) cholesterol to HDL (good) cholesterol linked to reduction of risk of hearth disease. Eggs help you to lose weight due to its low calorie content. Eggs are incredibly fulfilling. Eating eggs as an adolescent could help prevent breast cancer as an adult. Another study showed that women eating at least six eggs per week had a 44 % lower risk of developing breast cancer than women who ate two or fewer eggs each week. The studies clearly show that eating up to 3 whole eggs /day is flawlessly safe.

Health Benefits of Rucola

Ms H

Rucola, rocket or Arugula belongs to the cruciferous vegetables in the Brassicaceae family with broccoli, kale, cauliflower, cabbage and Brussels sprouts.

Ancient Romans used rucola as a powerful aphrodisiac.

Rucola provides high amount of nutrients for small amount of calories.

Nutritional values:

2.5% of proteins                (100g rucola contains 2.5g proteins)

0.75% of fat

3.75% of carbohydrates

1.5% of fibre   

2% of sugar

vitamins:

vitamin A

vitamin C

vitamin  B

folates

thiamine

riboflavin

B₆ pyridoxine

minerals:

calcium

magnesium

potassium

iron

phosphorous

manganese

sodium   

Health benefits:

Rocket prevents cholesterol from sticking to arteries

increases blood flow,

lowers blood pressure and

reduces inflammation.

Defends from skin, lung and mouth cancers.

Rucola detoxifies liver.

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