Importance of well balance diet
All food contains all of the nutrients we need to be healthy, it is necessary to eat various foods in sufficient amounts. A good diet will include many different foods, and sufficient in quantity and quality to meet an individual’s need for food energy and other micro nutrients.
MAYONNAISE
Typical serving size:
1 Tbsp or 15 mLHOW IT HARMS
High in fat and caloriesAllergies
Celiac disease Salmonella riskWHAT IT HEALS
Free radical damage The rich flavor and creamy texture of mayonnaise accounts for its wide popularity as a sandwich spread, salad dressing, and general condimentThere are several ways to make mayonnaise, but all involve the same basic ingredients—vegetable oil, eggs, and vinegar, lemon juice, or another acidic liquid—whipped together to form a semisolid spread
Mustard, salt, pepper, sugar, and other seasonings may be added
Mayonnaise-type salad dressings contain less fat and fewer calories than regular mayonnaise, but have a more acidic flavor
That can be tempered by adding a small amount of yogurt, whipped fat- free cottage cheese, or fat-free sour cream
Low-fat, cholesterol-free, and nonfat mayonnaise substitutes are available
The low-fat versions substitute air, water, starches, and other fillers for some of the oil; fat-free varieties may be made with tofu, yogurt, and other such ingredients
Health Benefits
Offers antioxidant protectionMost types of mayonnaise are good sources of vitamin E, yielding about 10% of the adult RDA in 1 Tbsp
The vitamin is an antioxidant, which helps protect cells against damage caused by free radicals
Mayonnaise made with sunflower, cottonseed, and safflower oils are highest in this antioxidant
Health Risks
Can be high in fat and caloriesA tablespoon of mayonnaise provides about 100 calories, about the same amount found in a tablespoon of butter or margarine
The eggs in mayonnaise do contribute protein and some minerals, but the amounts are negligible
And the yolks add dietary cholesterol, the intake of which should be limited by anyone with high blood cholesterol, atherosclerosis, or heart disease
Can trigger allergic reactions
Anyone allergic to eggs should avoid mayonnaise
The vinegar may also trigger an allergic reaction in people sensitive to molds
May contain fillers with gluten
Some commercial types of mayonnaise and salad dressing have fillers made of gluten, which should be avoided by anyone with celiac disease or gluten intolerance
Check labels for ingredients
Poses risk of salmonella
The raw egg yolks in mayonnaise may harbor salmonella bacteria
However, commercial mayonnaise is generally safer, because its high vinegar content and antioxidant preservatives discourage the growth of disease-causing organisms
The elderly, young children, and anyone who is immuno-compromised should avoid mayonnaise made with raw eggs, such as homemade versions or those from restaurants
QUICK TIP:
Do it yourself If you’re concerned about the type of oil used, you can make your own mayonnaise at homeMost recipes call for olive oil, which is largely monounsaturated fat, although polyunsaturated oils, such as corn or safflower, can be substituted for a lighter flavor
The raw eggs used in homemade mayonnaise are a potential source of salmonella; this risk can be avoided by using a pasteurized egg substitute
Note that fresh mayonnaise should be used within 2 or 3 days
Even then, it can become a source of food poisoning if allowed to stand at room temperature for more than an hour