This document provides information about salads and their ingredients. It defines salads as cold dishes containing raw greens and other vegetables that are often served with dressing. It then discusses different types of salads based on their function in a meal. The main ingredients of salads are discussed, including salad greens, vegetables, starches, fruits, and proteins. Specific health benefits of dark green lettuces and cruciferous greens are highlighted. A Greek salad recipe is also provided.

2. Salads
• Any of various usually
cold dishes: such as raw
greens often combined
with other vegetables and
toppings and served
especially with dressing.

5. CAESAR SALAD
Waldorf Salad

8. CLASSIFICATION OF SALAD
ACCORDING TO THEIR FUNCTION
IN THE MEAL
• APPETIZER SALAD
• MAIN COURSE SALAD
• ACCOMPANIMENT SALAD
• SEPARATE COURSE SALAD
• DESSERT SALAD

9. Green salads

15. INGREDIENTS OF SALADS

16. 1. Salad Greens

30. 1. Salad Greens
• Iceberg lettuce
• Romaine Lettuce
• Boston Lettuce
• Biff or limestone lettuce
• Chinese cabbage
• Spinach
• Sprouts

31. Greens – A NEGLECTED GOLD MINE
Dark green lettuces:
romaine, arugula, green
leaf and butterhead.
• Rich in Vit A, C, and K.
• Regular eating improve
eyesight, bone health
and skin elasticity and
help blood to clot
normally
Cruciferous leafy greens:
kale, mustard, cabbage
• High in nutrients
• Glucosinolates
• Minerals
– Magnesium
– Tryptophan
Enhance hearth health and
brain function.

32. 2. Vegetables (Raw)

33. 2. Vegetables (Raw)
• avocado, bean sprouts,
broccoli, cabbage, carrots,
cauliflower, celery,
cucumber, mushrooms,
onions, peppers, radish,
tomatoes

34. 3. Vegetables (Cooked,
pickled and canned)

35. 3. Vegetables (Cooked,
pickled and canned)
• asparagus, beets, carrots,
cauliflower, corn, pimientos,
olives, peppers, cucumber

37. 4. Starches
• dried beans, potatoes,
macaroni products, grains,
bread (croutons)

38. 4. Starches

39. • Starchy foods are often referred
to as “carbs”.
• Starch is broken down into
glucose which is the main source
of fuel for all cells.
• Play such a big role in providing
energy.

40. 4. Fruits (Fresh, Cooked,
Canned or frozen)
• Apple, banana, berries,
coconut, melons, oranges,
papaya, peaches, pears,
mangoes.

41. 4. Fruits (Fresh, Cooked,
Canned or frozen)

42. 5. Protein foods
• meat (beef, ham), poultry,
fish and shellfish, salami,
luncheon meat, bacon, eggs
(hard cooked), cheese,
cottage cheese (aged or
cured types).

43. 5. Protein foods

44. 6. Miscellaneous
• Gelatin • Nuts

45. Functions of proteins
• Provides amino acids: Necessary for
building and repairing of body tissues
• Act as transport nutrients
• Act as enzymes and hormones
• Supply 4Kcal/ g energy
• Help in recovering from infections and
diseases (strenghten immune system)
Nutritive value of fruits and vegetables

46. What are the benefits?
Nutrients
Substances obtained from food that provide nourishment
Macronutrients Micronutrients
Energy producing Protective
Vitamins, minerals
Nutritive value of fruits and vegetables
Carbohydrates, fats,
proteins

47. Major nutrients in foods
• Water
• Carbohydrates
• Proteins
• Fats
• Vitamins
• Minerals
• Bioactive compounds

48. Vitamin Functions Deficiency
Vitamin
A
Essential for proper vision, healthy skin, alimentary
and urinary tracts
Reduces susceptibility to infections
foods rich in beta-carotene may reduce the risk of
lung cancer and certain oral cancers
Night blindness and
keratomalacia
Vitamin
D
Essential for healthy bones
Helps in calcium absorption in body
Rickets (in children) and
osteomalacia (in
adults)- degeneration of
bones
Vitamin
E
Possesses antioxidant property
Reduces risk of degenerative diseases
Prevents oxidation of lipids and maintains cell
integrity
Enhanced fragility of
red
blood cells and
increased
urinary excretion of
creatine
indicating muscle
damage
Vitamins
Cont….

49. Vitamin Functions Deficiency
Vitamin K It is an antihaemorrhagic vitamin. It is
necessary for the clotting of blood,
Necessary for liver functioning
Prolonged blood clotting
time which may lead to
internal hemorrhage and
uncontrolled bleeding
Vitamin B
complex
Includes thiamine, riboflavin, nicotininc
acid, pantothenic acid, pyridoxine, folic
acid, biotin, choline, inositol
Act as co-enzymes and therefore esssential
for the metabolism and proper utilization
of energy, carbohydrates and fats
Deficiency diseases
involving the these
vitamins are multiple in
nature
Vitamin C Required for collagen synthesis, bone and
teeth calcification
Helps in absorption of dietary iron
Builds resistance to infection
Aids in the prevention and treatment of the
common cold
Gives strength to blood vessels
One of the major antioxidant nutrients
Scurvy: soft and
bleeding gums
Nutritive value of fruits and vegetables

50. • Calcium
• Phosphorus
• Iron
• Sodium
• Potassium
• Magnesium
• Zinc
• Copper
Important Minerals

51. Minerals Functions
Calcium Formation and maintenance of skeleton and teeth
Contraction of muscles and normal functioning of heart
and nervous system
Phosphoru
s
For healthy bones and teeth
Component of nucleic acids
Helps in cellular metabolism of nutrients
Iron Essential for formation of hemoglobin of red blood cells
of blood and transport of oxygen
Necessary for various oxidation reduction reactions in
body
Potassium In conjunction with sodium, it is necessary to maintain
osmotic balance and keep cells in shape
Magnesiu
m
Required for cellular metabolism
Present in bones alongwith calcium
Nutritive value of fruits and vegetables

52. Major Phytochemicals
Carotenoids: Lycopene, Lutein, Zeaxanthin, -carotene
Polyphenolics: Flavonoids, Flavones, Anthocyanine
Glucosinolate: Sulphoraphane, Indole-3-Carbinol
Thiosulphides: Alliin, Methiin, Ethiin
Dietary fiber: Lignin, Pectin, Cellulose, Dietary fiber
Miscellaneous : Selenium, Phytosterol & stanol, Saponins
These are substances present in foods at low levels that may
have a role in health maintenance in humans
Have antioxidant properties
Bioactive Compounds or Phytochemicals
Nutritive value of fruits and vegetables

53. GREEK SALAD
• ¾ LB. TOMATOES
• 2 C. CUCUMBER
• 1 C. RED BELL PEPPER
• ¼ C. BLACK OLIVES
• ¼ C. RED ONION
• 3 TBSP. FRESH PARSLEY
• 3 TBSP. OLIVE OIL
• 1 ½ RED WINE VINEGAR
• ½ TSP. DRIED OREGANO
• ¼ C. CRUMPLED FETA CHEESE
PREPARATION
TOSS FIRST 9
INGREDIENTS IN MEDIUM
BOWL TO BLEND. GENTLY
MIX IN CHEESE. SEASON
WITH SALT AND PEPPER