Enjoy Eat Manual - FOODIE COOKLET - PART 2 - A gourmet illustrated manual for international chefs

COURTESY OF VAGAMONDO CREWFoodie A  GOURMET ILLUSTRATED MANUAL FOR AUTHOR & DESIGN: EMMA DI PIETRANTONIOINTERNATIONAL CHEFS SUPER EXTRA CONTENT INSIDE HOW TO BE A FOOD NATURAL VERSUS EXTRA WORKSHOP BLOGGER COLORFUL CONTENTS Tips and trick for this new-age The usage of preservatives, Food market and its trends occupation. herbicides and food colors in food industry and the effects on our bodies

contents 1 WHO U ARE - 14 SLOW FOOD NUTRITIONAL NEEDS We must slow. A movement that promote a new way of living. All we Know about nutritional needs  (per age, sex, weight and activities 17 WHAT'S YOUR are involved in). FLOUR? 6 FOOD MARKET Different kind of yeasts and flours, AND HITS TRENDS their properties and nutritional Successful examples in the world! values. 8 HOW TO BE A FOOD 23 NATURAL VERSUS BLOGGER  COLORFUL Tips and trick for this new-age occupation. 30 The usage of preservatives, herbicides and food colors in food 10 BE SUSTAINABLE industry and the effects on our bodies. An accurate analysis of how you can eat with sustanaibility. \"NO, THANKS!\" Eating disorders and diseases related with food.

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WHO YOU ARE? NUTRITIONAL NEEDS ALL WE KNOW ABOUT NUTRITIONAL NEEDS (PER AGE, SEX, WEIGHT AND ACTIVITIES ARE INVOLVED IN). by Iskra Talevska & Inga Latvijas Based on age: This makes it very important for A higher potassium intake is older people to eat a variety of Aging is connected to a variety whole foods, such as fruits, associated with a lower risk of of changes, including nutrient vegetables, fish and lean meats. deficiencies, decreased quality Nutrients that become high blood pressure, kidney of life and poor health especially important as you age outcomes. However, eating include protein, vitamin D, stones, osteoporosis and heart nutrient-rich foods and taking calcium and vitamin B12. Eating the appropriate fiber may  help relieve disease, all of which are more supplements can help keep us constipation. It passes through healthy as our age. Aging is the gut undigested, helping common among the elderly. linked to a variety of changes form stool and promote regular in the body, including muscle bowel movements. Omega-3 fatty acids:  Heart loss, thinner skin and less stomach acid. Older adults disease is the leading cause of may need fewer calories to maintain their weight, since death among the elderly. they tend to move and exercise less and carry less Studies have shown muscle. However, even though older adults need fewer that  omega-3 fatty acids  can calories, they need just as high or even higher levels of some lower heart disease risk factors nutrients, compared to younger people. like high blood pressure and triglycerides. FOODIE | 1 Foodie

Babies usually double their Children should be TNPHEUOETIPRRLITAEICO(PTNIEVARILTAYG) EN,ESEDEXS, ANODF length and triple their weight between birth and one year accumulating stores of Adolescent girls should be of age. Breastmilk generally particularly encouraged to supplies a baby with the nutrients in preparation for consume milk and milk required amounts of products.The Dietary Guidelines nutrients, fluids and energy the rapid growth spurt for Americans 2015 estimate the up to about six months of number of calories your child age. It is recommended that experienced during requires to maintain a healthy infants be exclusively body weight. Based on these breastfed up to around six adolescence. Appropriate recommendations, 2-year-olds months of age. As a baby is need about 1,000 calories, 3-year- gradually weaned from the weight gain and development olds need 1,000 to 1,400 calories, breast or bottle and new children ages 4 to 8 require 1,200 solids are introduced, there will indicate whether food to 2,000 calories, girls ages 9 to 18 may be reduced body stores need 1,400 to 2,400 calories and of iron. To maintain nutrient intake is appropriate. The boys ages 9 to 18 require 1,600 to body stores babies need 3,200 calories each day, foods that are rich in iron and growth spurt as children depending on their specific age zinc, such as iron-enriched and activity level. The child’s infant cereals, pureed meats move into adolescence needs individualized calorie needs are and poultry dishes, cooked based on his age, height, weight, plain tofu and legumes/soy plenty of kilojoules and gender and activity level. Using an beans/lentils. Iron- enriched online calorie calculator can rice-based cereals are nutrients. For girls, this estimate your child’s unique frequently recommended as calorie needs. the first food to be generally occurs around 10 introduced, as there is the additional benefit of a lower to 11 years of age. For boys, it risk of an allergic reaction. occurs later, at around 12 to 13 years. Takeaway and fast foods need to be balanced with nutrient-dense foods such as wholegrain breads and cereals, fruits, legumes, nuts, vegetables, fish and lean meats. Milk, yoghurt and cheese (mostly reduced fat) should be included to boost calcium intake – this is especially important for growing bones. Cheese should preferably be a lower salt variety. FOODIE | 2

NUTRITIONAL Based on sex: NEEDS OF Men generally have an overall larger body (both height and weight) and greater muscle mass than PEOPLE (PER women, they also have increased caloric needs compared to women. The average-sized, AGE, SEX, AND moderately physically active 30-year-old female needs about 2000 calories per day while her male THEIR ACTIVITY) counterpart needs about 2800 calories per day. Even if they were the same height and weight, For example, the U.S. Department of the Dietary reference intakes (DRIs) approximate Agriculture estimates that active 3-year- that the man burns about 400 calories more per old girls and boys need 1,400 calories, day than the woman. Although the recommended active 8-year-old girls need about breakdown of carbohydrate, protein, and fat are 1,800 calories, active 8-year-old boys the same for both genders, because men require about 2,000 calories, a 16-year- generally need more calories, they also require old, 5-foot-3, 120- pound active teen girl higher total intake of each of the macronutrients. needs 2,400 calories and a 16-year-old, 5- Women need fewer calories than   men, but in foot-8, 155-pound active teenage boy many cases, they have higher vitamin and mineral requires about 3,200 calories per day for needs. Adequate intake of calcium, healthy weight maintenance. Late teens iron, and folic acid are of special importance for and early 20s can cause dietary changes women. Due to the hormonal changes associated that are not always beneficial for good with menstruation and child-bearing, women are health. Therefore, they need to make a more susceptible than men to weakened bones deliberate effort to keep physically active, and osteoporosis.. to limit alcohol intake, to reduce the amount of fats and salt in the daily diet Foodie and to establish healthy eating habits that will be carried on into later life. Adults need to be as active as possible to encourage appetite and maintain muscle mass and to remain healthy with well- balanced eating and regular exercise. Eating foods that are nutrient dense rather than energy dense, including eggs, lean meats, fish, liver, low-fat dairy foods, nuts and seeds, legumes, fruit and vegetables, wholegrain breads and cereals helps. Adults should also limit foods that are high in energy and low in nutrients such as cakes, sweet biscuits and soft drinks, choose foods that are naturally high in fiber to encourage bowel health and limiit the use of table salt, especially during cooking. FOODIE | 3

For this reason, the Based on activity: NUTRITIONAL NEEDS OF PEOPLE (PER AGE, average post-menopausal A healthy diet for sport and woman  requires more exercise should contain plenty SEX, AND THEIR ACTIVITY) calcium than her male of starchy foods, plenty of counterpart (1000 mg for fruit and vegetables, some Different foods contain different 51- to 70-year-old women protein foods and some dairy amounts and different compared to 800 mg for 51- foods. It is also important to combinations of amino acids to 70-year-old men). stay hydrated. Starchy foods (the building blocks of proteins). Recommended calcium are an important source of Essential amino acids are those intakes at other ages are carbohydrates in our diet. that the body cannot make itself the same for both genders. Whole grain varieties also and so are needed from the diet. Both men and women need provide fiber, which is The full range of essential amino about 400 micrograms of important for digestive health, acids needed by the body (high the B vitamin folic acid, but and a range of vitamins and protein quality) is found in animal the DRIs specifically minerals including B vitamins, sources – meat, fish, eggs, milk, recommend that all women iron, calcium and folate. Good cheese and yogurt and plant of childbearing age take a sources of carbohydrates in sources – soy, tofu, quinoa and multivitamin with at least the diet include bread, mycoprotein. The protein 400 micrograms of folic acid breakfast cereals and porridge requirements of a normal adult to prevent brain and spinal oats, pasta, noodles, rice, are  0.75g  per kilogram of body cord defects in a growing potatoes and other starchy weight per day. For strength and fetus. These devastating vegetables (e.g. sweetcorn). endurance athletes, protein consequences can occur in Protein is also important for requirements are increased to the early weeks gestation, health and physical activity. around  1.2-1.7g  of protein per before a woman even The main kilogram of bodyweight per day. knows that she is pregnant. role of protein in the body is Once a woman is pregnant, for growth, repair and the DRIs recommend 600 maintenance of body cells and micrograms per day. tissues, such as muscle.  FOODIE | 4

Foodie PURE WOW STATEMENT THERE’S NO “WE” IN ICE CREAM! :D FOODIE | 5

Food market and its by Anastasia Manousaridou & Juliana Sofia Piña trend with successful examples in the world. A good example is Guinness beer. The Irish brewery company during the adverts of their product, uses Food marketing has become a critical part of how always a primary group because the target group are consumers interact with the food they eat. Because we people that hanging together and have fun which live in a society that is hyper-infused with countless means friends or neighbours.The most anticipated food ads, branding, commercials and packaging all and innovative food trends for 2019 are based in striving to grab the attention of our growling months research of nationwide from experts and stomachs, food marketing has become a treacherous global buyers. One of the most common trend for field of companies competing against companies to 2019 is the environmental based marketing instantly target the stomachs and wallets of busy technique. For example companies are trying to consumers. To convince consumers to choose their reduce plastic by using biodegradable materials but food products, brands are using marketing strategies at the same time instead of solving a problem they like pop culture references, comedy and just create another one. The most common example unconventional food fusions to do everything they can is replacing the plastic straws by paper ones which to grab the consumers attention and make them want means more trees are deforestation. Calsberg to satisfy hunger cravings with their products. brewery company is aiming for a zero carbon Marketing in general is divided in two main categories. footprint by 2030 and intends to move its brewing The rational and the emotional purchasing. More over to using renewable energy. By letting people specific marketers promote a product by approaching know about their innovations they promote their the customer based on his/her physical needs or to product and make the environmental friendly his/her emotional needs. The basic principle of food consumers prefer their product. marketing is based in 5 questions that the marketing team needs to be able to answer in order to achieve a FOODIE | 6 Foodie successful advertisement. The questions are “how do they buy?” , “who is important?”, “what are their choice criteria?”, “where do they buy?” and “where do they buy?”. By answering this questions they are able to figure out what type of strategy they need to follow and if it needs to be rational or emotional. After that marketers need to take into consideration the target group.There are 4 different groups the primary (family, friends, neighbours), secondary (religious and professional associations), Reference group (Direct or indirect inferences like professional bodies, fellow students and social groups) and aspirational groups (reference group we want to belong to).

Food market and its trend with successful examples in the world. A well known trend nowadays is the societal Due to the lack or quality that customers had marketing concepts which is based in social and about McDonald’s food, the company organised ethical concerns of the consumer. So companies are this campaign in order to solve and answer their helping non-gonvermental organisations in order to questions about the origin, the processes of the create a more humanise image of the company and ingredients with the purpose to anticipate the at same time hide the commercial one. So they use rumours and the bad image of the company. They NGO pictures in their adverts and to their product try to became a transparent company but at the packages. For example coca cola company makes the same time is one of the companies that keeps the well known “innocent” smoothies. During winter you truth away of the consumers. In general big food can find a knit hat on the bottle of the smoothie. By companies are using different marketing buying this product 30 cents are donated to Age strategies based on their product and their needs. Action, which is a non governmental organisation There is always a qualified marketing team which about elder people. By using this small knit hats is responsible to make a research for the market they make their product more appealable to the needs, organise a strategy to make a quality consumer and at the same time creates a strong product with a logical and affordable price, set a emotion about elder people.  Another example is campaign and support it with strong evidences Nescafe company which uses the “rainforest alliance related with the needs of the product. certified” symbol in their packagings in order to make the customer feel more emotional about the planet.Another trend that is really common the last couple of years is using gender equality and hans rights in order to promote products by making consumers more emotional and more “aware”. Furthermore marketers realised that consumers want to know about the transparency of the product as well as they reflect personal values. Eating and drinking had become an expression of who they aspire. So big companies are hiding the truth from the consumers by promoting their values and try to convince them about their transparency. One of the most known campaign about “transparency” is coming from MacDonalds and it’s called “our food, your questions”. FOODIE | 7

HOW TO BE A FOOD BLOGGER by Stella Petousaki Food is a huge part of our life, If you cling more into the second Finding a domain is the option, you will have to take into second step. You can either and we spend many hours consideration that apart from start blogging at any blogging the work you will have to put on platform out there like daily eating. Social media is your blog, you will have to pay Wordpress, Tumblr, Blogger taxes and get a business or Cucumbertown, or you also taking over at the permit.How do I start a food can create your own website. blog?First of all, you’ll have to be Then, you have to name the moment and people are clear about your style. Being blog, either on a subdomain, original and following a niche or getting your own domain. getting more and more would help you find a more The really important point stable and loyal audience. This is here is to find a catchy and involved. Blogging is the time you can use all of your recognizable name, so people creativity and design something can remember it easily. considered as a profession that can be completely yours. nowadays, and there’s a great chance you will be able to gain a good income just from it.What is food blogging though?Food blogging is not just about this food profiles you see on Instagram, or the blogs sharing recipes. There is other content as well, such as restaurant reviews, tips and tricks, shopping guides and even purely visual content can also find a place on a successful blog.If you want to become a food blogger you have to decide the style of your blog and if you would like to turn it into a business. FOODIE | 8 Foodie

TIPS 3. CONSTANT UPDATING HOW TO BE A FOOD BLOGGER 1. LEARN HOW TO TAKE You need to have a constant 6. MAKE YOUR BLOG EASILY GREAT PHOTOS. update on your posts. Once or ACCESSIBLE Let’s admit it. With maybe twice a week is the Instagram being one of the perfect combo. Not too much, Scrolling through a blog should be most used applications but just enough to keep the an easy thing to do, that doesn’t nowadays, everyone is a audience’s attention for a long require a lot of work to do and self-called photographer. time. leaves you feeling lighter. Sharing You’ve got to use props, and commenting on your comment make a story for your dish, 4. FIND PROMOTERS should be undemanding. have a clean background You can either pay someone to but a messy table. Let those promote your amazing and Either way, having a food blog breadcrumbs next to the unique food blog or you can should be a funny and light freshly cut bread, and don’t find someone who would be experience. Even if it requires a lot clean the spilled chocolate. willing to do it in exchange for of work and personal time, you can a bag of delicious cookies. always find a balance and make it 2. HAVE A CONSISTENT Maybe a cake as well.  enjoyable. Pour out your soul, STYLE your imagination, let your spirit Finding a special spot where 5. FIND SPONSORS flow and create a new world for you will take the photos, or When you gain some loyal yourself and your followers. the effects that you want to followers and need another use is better to do way to gain money you should beforehand. Changing your look for some people that will style constantly is going to give you some free products, confuse the audience and in exchange for your fame. also make it more difficult Don’t sell out yourself though, for them to pay attention to because it looks unattractive. something specific. FOODIE | 9

BE SUSTAINABLE: AN Foodie ACCURATE For food, a sustainable system might be seen as ANALYSIS OF HOW the inclusion of a range of issues such as security HOW TO EAT MORE of the supply of food, health, safety, affordability, quality, a strong food industry in SUSTAINABLY terms of jobs, growth and, at the same time, environmental sustainability, in terms of issues by Mei Ling Chen & Dimitra Soutziou such as climate change, biodiversity, water and soil quality. “If you don’t like the way the world is, ECONOMIC you change it…one step at a time.” – Distributed around the world, many people earn Marian Wright Edelman a living by producing, processing, transporting, trading, preparing, or promoting food for others. The concept of sustainability includes the equal Overall, the food sector is the third largest consideration of ecological, economic and social sector of the economy, but it only benefits a aspects.What does \"sustainable food\" mean? minority of the people involved.People in so- \"Sustainable food\" implements the social model of called developing countries are often \"sustainable development\" for the food sector. In economically disadvantaged and many are this sense, Sustainable Food means to feed so that simply too poor to buy enough food even though the overall health, environmental, economic and enough food is produced worldwide. Farmers, social impact of our diet is as positive as possible. processors and traders can no longer cover their This results in a sustainable lifestyle on four costs with falling producer prices, as prices do dimensions: environment, economy, society and not honestly reflect actual production costs. Fair health. A sustainable diet begins with the prices for farmers around the world thus make knowledge of global relationships and with small, their livelihood possible and maintain or create own changes.The overall goal of sustainable food jobs. is to use the earth in a sustainable way. In this sense, the life situation of the present generation should be improved without endangering the life chances of future generations.What exactly do we mean by 'sustainable' food?There are many different views as to what constitutes a 'sustainable' food system, and what falls within the scope of the term 'sustainability'. Strictly speaking sustainability implies the use of resources at rates that do not exceed the capacity of the Earth to replace them. FOODIE | 10

Be sustainable: an accurate analysis of how to eat more sustainably A food pricing system that takes into account International institutions such as the UN and the scarcity of resources (for example, clean the IPCC are also in agreement that the air, water and soil, and energy) and fairness in activities of rich industrialized countries have trade relations would be an alternative. This a changing impact on the environment. is reflected in higher prices for organic food Therefore, our entire lifestyle, including our and fair trade products. By switching to diet, should be shaped so that we do not organic production or processing, many increase these developments, but reverse agricultural and processing companies have them as much as possible. been able to secure their livelihoods. SOCIAL However, in recent years, the generally low The social dimension also makes it clear that price level for food has worsened the a reorientation of our society towards more situation for organic farmers as well. sustainability is needed.In the so-called ENVIRONMENT developing countries, it is primarily about In the environmental dimension, the securing the food for one billion considerable environmental damage that has undernourished people, a fair distribution of already occurred must first be considered. resources and more humane working This includes:     conditions. increasing pollution of the environment     Foodie increased greenhouse gas emissions and rising temperatures     destruction of the ozone layer     global climate change     forest dying and forest degradation by deforestation     soil destruction by erosion, compaction and salinization     water scarcity and lack of water     species loss in plants and animals, overfishing of the oceans     changes in the cultural landscape Within the food system, a significant part of the environmental problems referred to results from the nature of the production, processing, marketing and preparation of our food as well as the disposal of packaging waste and organic waste. FOODIE | 11

FOODIE | 12 There, many of the consumer In order to achieve more Better technical knowledge goods sold by us (e.g. coffee, sustainability, it also requires the on the environmental tea, but also certain types of manageability. Transparency of impacts of food; fruit and vegetables) are social relationships. Thus, lost Stimulating sustainable food produced under partially closeness, in the form of production; inhuman living and working responsibility and trust of the Promoting sustainable food conditions, such as low wages food sector can be rebuilt to the consumption; and inhumane jobs and times. consumer.This confidence has Reducing food waste and Child labor in dangerous and been diminished in recent years losses; unfairly paid production by the scandals in the food Improving food policy processes, for example, in the sector, in particular because the coherence. production of carpets, balls individual stages and places of and also orange juice and in production and processing are Many of today´s food production the harvest of coffee and hardly comprehensible to systems compromise the cocoa beans, an ethically consumers. How can we move capacity of Earth to produce unacceptable part.More than towards a more resource food in the future. a third of the world's grain efficient and sustainable food harvest is fed to animals to system? produce meat, milk, and eggs. From an energetic point of view, the transformation of plant foods, which humans could eat directly, into animal products is highly ineffective.Due to the excessive meat consumption we therefore take the most from the world produced food quantity on the most. Be sustainable: an accurate analysis of how to eat more sustainably Foodie

BE SUSTAINABLE: AN ACCURATE ANALYSIS OF HOW TO EAT MORE SUSTAINABLY Globally, and in many regions IF YOU WANT TO KNOW MORE including Europe, food production is exceeding environmental limits or is https://foodsustainability.eiu.com/ close to doing so. Land use change http://culinate.in/ and land degradation, and the dependence on fossil energy https://sustainablefoodtrust.org/articles/best-of- contribute about one-fourth of the-blogs/ Greenhouse Gas emissions. Agriculture, including fisheries, is the single largest driver of biodiversity loss. Regionally, water extracted by irrigation exceeds the replenishment of the resource. Access restrictions and the interconnectedness of global resource markets, as well as the increasing vulnerability of food production systems to climate change and loss of agro-biodiversity, will make food even more inaccessible for the poor in the future. The average Western diet with high intakes of meat, fat and sugar is a risk for individual health, social systems and the environmental life support systems. Obesity, type 2 diabetes, hypertension, osteoarthritis, and cancer are wide- spread diet-related diseases. The promotion of a healthy diet also reduces the environmental footprint of food consumption in Europe and globally. FOODIE | 13 Foodie

WE MUST SLOW! SLOW FOOD The slow food movement is It is not a surprise that the spreading the family tables and eco-gastronomic organization AND ITS TRENDS grocery stores worldwide. called Slow Food was started Farmer’s markets have become in Italy in 1989. The European by Emma Di Pietrantonio the paradise of freshness in the appreciation for full sit-down grocery stores. Books and meals and whole ingredients Once awake, most of the people websites devoted to the slow has finally persuaded are leaden by their tasks that food movement have become Americans to abandon their don't stop until it's evening, when more available – and very fast-paced lifestyle and take it's the time to have a rest in a popular, especially in the pleasure in the art of eating. comfortable bed! (For me that is perspective of the eco-friendly According to  SlowFood.com, the best moment of the day!). trends that appeared and the slow food movement was Everything goes fast and maintained in the last few years.. started to counteract fast everything must go fast.This Slow food is not food that it food and fast life, and educate prevents us from focusing on the takes forever to get on the table, locals about their regional true values of life. Is that really it is actually a concept of eating fare. What began as a group of what we want? Do we have to live that combines whole foods that 62 eco-conscious, food-loving distracted, stressed and to not are locally grown, dishes made members in Bra, Italy has now take the opportunity to stop and with health of the body and soul blossomed into an take a breath? What if you slow in mind, and meals that are international movement of down? In Italy they have the appreciated when eaten. more than 80,000 enthusiasts. expression; \"Il dolce far niente\" which literally means: the essence Foodie of doing nothing and enjoying it. All that matters is living in the moment. No stress, no pressure, nothing really matters; just live in the moment, a ‘nothing moment’ . Why not to slow down also when we are eating, to celebrate the life with a good wine and pasta served with hard Italian cheese and pesto with intense taste. FOODIE | 14

Slow Food envisions a world Each convivia is member- WTSRLEOENWDMSUSFTOOSDLOWANDDOWITNS: in which all people can access and enjoy food that is good supported and answers to The key to living a for them, good for those who gastronomically bountiful life is to grow it and good for the the International Executive eat as many of your meals made planet. The approach is based from food that is natural and on a concept of food that is Committee. There are larger minimally processed. Share the defined by three slow food eating experience. Slow interconnected national chapters, down your eating speed to enjoy principles:  good, clean and the taste of the freshness food. fair. including  Slow Food USA. In Invite a friend over and cook GOOD:  quality, flavorsome dinner together. By making the and healthy food. addition, the University of actual food preparation an CLEAN: production that does integral part your meal, you can not harm the environment. Gastronomic Sciences that better appreciate the end product FAIR:  accessible prices for — and increase the chance next consumers and fair offers  academic programs time to be more careful in conditions and pay for choosing the ingredients. Eat producers. Slow Food has about the science and culture local. The less distance the food over 850 local chapters, or you eat have to travel, the fresher convivia, worldwide. Each of food. So where to begin? and probably more nutritious it convivia builds relationships will be for you. Choose the local with local producers, Replace the processed food farmer's markets and enjoy the campaigns to protect seasonal availability of the local traditional foods, organizes with whole food. Your pantry variety of foods. Avoid paying tastings and seminars, high prices for out-of-season encourages chefs to source is stuffed with cookies, chips fruits and vegetables that are locally, nominates producers often bland and smaller than their to participate in international and pasta sauces with seasonal local counterparts. You events and works to bring can also grow your own veggies. taste education into schools. ingredients you can’t Get involved. If you would like to take part in the Slow Food pronounce. The apples in movement, you can donate or become a member at the your refrigerator are all link:  www.slowfood.com You can also find a convivia near you and perfect spheres and have get involved. remained “fresh” for an unusually long amount of time. Exchange these unnecessarily processed foods for natural products. Eat clean food.Clean food is organic and insecticide-free. Avoid everything that is genetically modified — even if it more aesthetically pleasing. For more information on slow food, check out these link: FOODIE | 15 https://www.slowfood.com/

“ F O O D I SFoodie Anthony Bourdain EVERYTHING WE ARE. IT’S AN EXTENSION OF TRADITIONS FEELING, ETHNIC FEELING, YOUR PERSONAL HISTORY, YOUR PROVINCE, YOUR REGION, YOUR TRIBE, YOUR GRANDMA. IT’S INSEPARABLE FROM THOSE FROM THE GET-GO.” – we must slow FOODIE | 16

WHAT'S YOUR FLOUR? DIFFERENT KIND OF YEASTS AND FLOURS, THEIR PROPERTIES AND NUTRITIONAL VALUES. by Emma Di Pietrantonio How many types of flour and Type 2 flour. Only 15% more It's the healthiest choice yeast are there? What external than the grain is possible, but that doesn't properties do they have and discarded to obtain a very mean you have to give up the above all which ones to choose versatile flour, which can be taste: once you get used to and for what needs? We find replaced in the same doses with the taste of bran, you won't soft wheat flours to be the 00 flour in almost all recipes (the be able to do without it, on master. They are divided into differences in water absorption the other hand, normal flour five different types according to and yield are not significant and will seem bland (and indeed it the presence of bran remaining can be easily corrected the is). In addition to flour there is after milling. Flour type 00 or second time you prepare the also semolina, the name given white flour, as said is the most same recipe). Wholemeal flour, to the product of the milling refined, has a difference of 50% obtained from the whole ground of durum wheat. The semolina (from 100 kg of wheat you get grain, with a yield of 100% (from has a different classification. 50 kg of flour). Type 0 flour, 100 kg of wheat you get 100 kg The first difference is that, similar to 00 flour but with a of flour). due to the particular hardness 28% difference. This means that of the grain, it is not possible compared to white flour it has to obtain white flour. 22% more bran and germ, the parts richer in nutrients. Flour type 1, where the difference drops to 20%, perhaps because of the not very significant difference with the 0 is not very widespread in the market. FOODIE | 17 Foodie

Wholemeal semolina, when GLUTEN-FREE CEREAL WHAT'S YOUR FLOUR the grain is milled whole. Dfloifuferrse, ntthkeiirndproofpyeeratisetss aanndd Wholegrain semolina, which FLOURS nutritional values. is obtained from wholegrain semolina with a second Some gluten-free cereals and In the case of cereals, spelt flour, passage in the millstone. wheat flour, durum wheat Semolina, which has a 'pseudo-cereals', such as semolina, rye flour, barley flour difference of 36-40%. and oat flour should be avoided Re-ground semolina (also quinoa and amaranth, for coeliacs. called durum wheat flour), GLUTEN-FREE FLOUR FROM which is obtained from produce excellent flours, LEGUMES semolina with a second pass Gluten-free flours can be obtained in the millstone. often combined to make from all types of dried legumes. These gluten-free legume flours gluten-free bread or pasta can be prepared at home by grinding the dried legumes with a but also to make biscuits and suitable food processor or with an electric flour mill for self- cakes. One of the most production.The most popular and easiest to find legume flour is common combinations chickpea flour.Then we have: Red Azuki flour combines rice flour with very Green azuki flour Bean meal fine corn flour. In the list we Mung bean meal Broad bean meal find: Amaranth flour Lentil flour Lupine meal The choice of wholemeal and Buckwheat flour Pea meal Soya flour semi-wholemeal flours Cornmeal All flours can be linked to sites of specific interest for more appears to be the best for Millet flour information. their intake mainly of fiber, Quinoa flour but also of vitamins, minerals Rice flour and antioxidants. Looking Sorghum flour beyond the choices can really Teff flour be infinite, especially if we The teff flour is obtained think of all the intolerances from the tiny grains of a and allergies including gluten cereal widespread in Ethiopia free which preclude the and Eritrea, where it is a absolute exclusion of this precious ingredient of the type of flours. There are local cuisine. With really numerous types of characteristic hints, it is a gluten-free flours that are flour rich in vitamins, fiber made from cereals but also and calcium and is perfect for from legumes, seeds and pastries such as shortbread, dried fruit. breadsée and cookies. Sorghum flour, on the other Basically anything you can hand, is obtained from get a flour from apparently. sorghum seeds. FOODIE | 18

WHAT'S YOUR FLOUR Different kind of yeasts and flours, their properties and nutritional values. GLUTEN-FREE FLOUR In order we have: With konjac flour made from the FROM FRUIT AND SEEDS Banana flour Gluten-free flours obtained Hemp flour homonymous root, the famous from fruit and seeds are a Carob flour little more special than Chestnut flour 'calorie-free' pasta is prepared. cereal or legume flours as Coconut flour they are mainly used to Linseed flour Rice starch and potato starch are enrich preparations with Almond flour flavour or colour. Hazelnut, Hazelnut flour very suitable for thickening soups, chestnut and almond flours Walnut flour are excellent for preparing Pistachio flour for making velvety soups and the bases for tarts. Due to Chia seed flour its characteristic flavour, Sunflower seed flour homemade stuffing creams. There carob flour often replaces All flours can be linked to sites cocoa in some alternative of specific interest for more are: Cornstarch (maizena) recipes. Banana flour is information. obtained by grinding dried Rice starch banana slices. Coconut flour is also known Konjac flour as dehydrated coconut flakes. It can be ground into Tapioca flour (tapioca powder in the grinder. starch/manioca) Maranta stone (arrowroot) STARCHES, STARCH AND Potato starch OTHER GLUTEN-FREE FLOURS Starches in the kitchen are All starchs can be linked to sites of specific interest for more mainly used as thickeners or information. A fundamental ingredient to associate with flour to help better bind gluten-free is certainly yeast. But what is it? How many types of yeast exist and Dried fruit flours are very and/or egg-free doughs. what is it used for? easy to prepare at home Potato starch is usually used Let's find out together on the next few pages. with all kinds of nuts, which to replace eggs in baked can be finely chopped: goods. With tapioca flour or almonds, hazelnuts, tapioca starch, baby food is pistachios, walnuts.... prepared for babies. FOODIE | 19

WHAT'S YOUR SOUR PASTA OR MOTHER YEAST Sourdough yeast - also known as FLOUR sourdough, rising dough or sourdough - is obtained by taking a small piece of dough DIFFERENT KIND (containing yeast) from the previous uncooked preparation. This mixture OF YEASTS AND should be stored and left to mature for a certain period of time. This sample - called FLOURS, THEIR head yeast - will serve as a culture medium and yeast reserve, and will then PROPERTIES be added to the next dough (some of which will be taken for further processing AND and so on). It sounds simple, but it is a real art, which requires a lot of experience. NUTRITIONAL Other Types of Natural Yeast are: VALUES. Biga; Poolish Yeast; In biology, yeasts are monocellular Resting dough. organisms belonging to the kingdom of All yeasts can be linked to sites of specific fungi. In the kitchen, on the other hand, interest for more information. the term yeast has a wider meaning and is extended to any microorganism, or CHEMICAL YEASTS chemical substance, capable of \"inflating\" Ammonium bicarbonate a dough by incorporation of gaseous With ammonium bicarbonate we bubbles. There are two main types of inaugurate the list of so-called chemical yeast: yeasts; these are substances capable of Natural yeast or yeast proper: brewer's triggering a chemical reaction from which yeast, sourdough, kefir; gases, usually carbon dioxide, are Chemical yeasts: tartaric acid, cremor released. tartar, ammonium or sodium bicarbonate, etc. The adjective \"chemical\" does not Foodie necessarily have a negative connotation: each type of yeast has its own advantages and disadvantages, which make it suitable for particular uses rather than others. Among the natural yeasts we find brewer's yeast. Brewer's yeast is nothing more than a culture of Saccharomyces cerevisiae, the most important microorganism in the culinary field; occasionally Saccharomyces exiguus (also known as Saccharomyces minor) is also used, a common mycetes in the environment and especially on the surface of fruits, cereals and vegetables.In addition to leavening, Saccharomyces cerevisiae is also involved in the production of beer and wine; industrially, it is used for the synthesis of ethyl alcohol. By interrupting the fermentation of the wort early, a non-alcoholic fermented beverage can be obtained (e.g. root beer, kvass, mauby). FOODIE | 20

They are mainly used for OTHER CHEMICAL YEASTS WHAT'S YOUR FLOUR the leavening of sweets Often chemical yeasts are Different kind of yeasts and flours, their during baking, since the gas used in combination with each properties and nutritional values. is typically developed by other and with the addition of heating the chemical yeast flavour correctives (such as As mentioned above, the chemical and/or by the interaction of vanillin); all this in order to term should not be frightening, as several chemical yeasts. reduce the negative effects of these are food additives regulated Chemical yeasts are also an overdose or to prevent the by law to ensure consumer safety. called instant yeast. yeast from releasing all the gas Ammonium bicarbonate is while the dough is still being mainly used in the processed. confectionery industry for the production of dry In addition to cremor tartar, biscuits, while at home it is tartaric acid, sodium rarely used. bicarbonate, calcium and magnesium carbonate and Cremor tartar pyrophosphates are also Cremor tartar is the fancy mentioned. name given to potassium bitartrate. It is once again a The speed at which the gas is chemical yeast, mainly used released is a fundamental to stabilize snow-whipped aspect; if, for example, it is too egg white (thanks to its fast, the gas will develop slight acidity it promotes before the structure of the the coagulation of egg white dough has stiffened globulins). sufficiently due to the effect of the heat; as a result, the product will swell quickly and then become saggy. FOODIE | 21

“IT’S DIFFICULT LEWIS GRIZZARD TO THINK ANYTHING BUT PLEASANT THOUGHTS WHILE EATING A HOMEGROWN TOMATO.” – Foodie FOODIE | 22

NATURAL VERSUS Foodie COLORFUL: The usage of preservatives, herbicides and food colors in food industry and the effects on our bodies. by Emma Di Pietrantonio The colour at the table has a primary role, because it influences the choice of one food rather than another: it seems that our organism has an innate intelligence to choose the vegetables rich in the substances we need. Food colour therapy is based on the assumption that the colours of what we eat can influence not only the feeling of satiety or hunger but also the mood.Yoga lovers agree on the importance of the relationship between food and colour, claiming that our food orientations are dictated not only by concrete physiological needs, but also by the needs of the soul: the way food is presented, and its colours in particular, influence our choices because we associate them with pleasant or unpleasant sensations. When a food has a different colour from the one we are used to, we immediately become suspicious: the colouring is a sign of danger because it indicates, for example, if a fruit is unripe, ripe or rotten, so even before tasting it we can already have an idea of its taste, sour, sweet or acid. The colour guides us in the choice of dishes, because it often reflects our mood: fruits and vegetables contain phytonutrient pigments that exert a natural visual-attractive function on our food choices, producing beneficial effects on our mood.Those who eat too fast should eat green food, the middle color between blue and yellow, which brings stability and is the color of anti voracity. Green supports the nervous system and helps to feel at peace with the world. FOODIE |2 3

NATURAL VERSUS COLORFUL The usage of preservatives, herbicides and food colors in food industry and the effects on our bodies Eating red counteracts heart BUT WHAT HAPPENS WHEN In addition to these reasons, which disease and cancer, helps vision COLORS ARE FORCED? are in line with current legislation, there are other reasons: and blood pressure, but if we WHAT HAPPENS WHEN YOU USE DYES ON FOOD? to ensure uniformity of colour abuse it it can create states of by correcting any natural Dyestuffs are substances that variations in intensity anxiety and agitation. It is the give colour to a food or restore increase the colour of a food its original colour. They include when it is less intense than that color to regain self-confidence, both the natural components of which the consumer is food and other elements of accustomed to associate with it driving away melancholy and natural origin which, however, protect the aroma and light- are not normally consumed as sensitive vitamins from the depression. Black, rich in food or used as an ingredient in sun's rays during food storage their preparation. Colours are provide a visual indication of mystery, is a symbol of fertility pigments extracted from food, the quality of the food. and from other edible materials Colourants intended for the and in fact in nature the seeds of natural origin, by physical food industry are distinguished and/or chemical processes. according to their origin in: are dark in colour. Foods of this Food colours may be added to FOOD COLOURS OF NATURAL food for: ORIGIN, colour favour sleep, as it is a are extracted in different ways both restore the original from plant species offering a wide colour that symbolically absorbs appearance to foods which range of colours and from some have undergone colour animal species with a colour limited and nullifies energy. Foods of changes as a result of to red. The extracts obtained are processing, concentrated and purified to isolate this colour or dark foods are storage, packaging and the desired coloured substances. distribution processes that The costs of extraction, recognized as healthy. may have become concentration and purification, as unpleasant well as those of identification are Gluttonous people seem to increase their ability to generally high. Identical natural attract the consumer dyes are produced chemically so as prefer yellow because it color food coloring when to faithfully reproduce the colorless corresponding natural substance transmits energy, cheerfulness, with high purity and at lower cost ARTIFICIAL FOOD COLOURS, sense of well-being, extroversion; if you have digestion problems you should consume orange and yellow foods to promote the production of gastric juices and reduce abdominal tension. White, useful for heart and bones, is the colour of simplicity and purification, it is in fact associated with basic foods such as milk or carbohydrates in general. Eating white predisposes us to tranquility and balance, promotes concentration and helps us to detoxify. are produced by chemical processes and do not have similar natural equivalents. FOODIE |2 4

Among the different natural The E120, whose main NATURAL VERSUS COLORFUL dyes are present: The usage of preservatives, herbicides component is the carminic and food colors in food industry and the CURCUMIN (E100), effects on our bodies. an orange-yellow dye acid, is mainly used as extracted from the ground rhizomes of natural strains of colouring for aperitifs, ice curcuma longa, a herbaceous plant native to Southeast Asia creams, candies and syrups. and widely used as a spice (curry). In the food industry, CHLOROPHYLLS (E140), such as algae and some species of E100 is used for colouring mustards, nuts, dairy products, green pigments present in bacteria; protect against oxidation confectionery, cream ice- cream and other products. most plants and algae, by light. RIBOFLAVIN (E101), or lactoflavin, or vitamin B2, a strongly absorb red and violet ANTHOCYANINS (E163), yellow colouring naturally present in milk, is also present radiation, complementary to class of natural dyes produced by in many green vegetables, particularly cabbage and the green colour. plants. Anthocyanins (or tomato. COCHINEAL (E120), CARAMEL (E150), anthocyanins) are found in the colouring native to Mexico and Guatemala, is obtained by one of the oldest and most flowers and fruits of almost all drying the bodies of the females of the insect used colouring agents, is used upper plants and in autumn leaves. dactylopius coccus (American cochineal) living on cacti or in liqueurs, soft drinks, beers, The colour can vary from red to prickly pears. in confectionery, in chocolate, blue. Synthetic food colours are in coffee substitutes. Although classified according to the its primary function is to presence within them of different colour, caramel is a colloid and chemical groups. Examples of can also have the function of artificial colours include amalgamating and protecting TARTRAZINE (E102) against oxidation caused by SUNSET YELLOW (E110) light. AZORUBINE (E122) VEGETABLE CHARCOAL AMARANTH (E123) (E153), COCHINEAL RED 4R (E124) dye obtained by carbonisation ALLURA RED AC (E129) of vegetable substances such BRILLIANT BLACK (E151) as wood, cellulose residues, BROWN HT (E155) peat and coconut or other QUINOLINE YELLOW (E104) shells carotenoids, dyes found ERYTHROSINE (E127) in plants or other INDIGO (E132) photosynthetic organisms, PATENT BLUE V (E131) BRIGHT BLUE FCF (E133) GREEN S (E142 All the artificial dyes are linkable. FOODIE |2 5

What effects do the dyes have on our bodies? Foodie.seidob ruo no stceffe Especially if we thinking that they're not the eht dna yrtsudni doof ni sroloc doof dna sedicibreh ,sevitavreserp fo egasu ehT only component added to what we eat. In The vast majority of additives used in food fact, in addition to colorants, there are preparation in the food industry do not pose a LUFROLOC SUSREV LARUTAN preservatives and various additives. danger to human health and cancer risk. Additives are substances that are added to Exceptions are nitrates and nitrites, which are foods, especially industrial ones, to preserve mainly used in the preservation of meat and them from microbial contamination, rancidity sausages: they are not dangerous in themselves, and to improve their appearance and but can be converted by metabolism into consistency. The vast majority of them are nitrosamines, carcinogenic compounds that can harmless to health and include vitamins, increase the risk of gastric and oesophageal cancer amino acids, natural antioxidants such as if they are in excess. It is therefore advisable to lycopene and anthocyanins, and thickeners avoid foods that contain nitrites and nitrates, such as pectin. Nitrates and nitrites, which preferring fresh meat, or reducing consumption in are mainly used in the preservation of meat favour of a diet richer in fruit and vegetables that and sausages, can undergo chemical contain antioxidants and vitamins, inhibitors of the modifications that turn them into formation of nitrosamines. Among the dyes are to nitrosamines, potentially carcinogenic be mentioned E102: tartrazine or yellow molecules. Excessive and prolonged tartrazine, can give problems to aspirin allergy consumption of nitrites is associated with an sufferers and asthmatics; it is found in pickles and increased risk of stomach and oesophagus vegetable preserves, not tomato preserves. E104, cancer. Additives are substances added to crinoline yellow: may cause allergies; found in soft food to prolong its shelf life, protect it from drinks and liqueurs; E107, yellow 2G, may cause microbial contamination and decomposition, allergies and problems with asthmatics, found in and improve its taste, colour and texture, soft drinks; E110, orange yellow 5 or sunset particularly in industrial foods. Additives are yellow: can be found in many preserves, in some classified according to the purpose for which cheese and yoghurt creams, in carbonated drinks, they are used. Preservatives slow down the in pet food and even in packaged breadcrumbs! proliferation of microbes, antioxidants slow Excluded from the diets of Norway and Sweden, down rancidity. There are also additives used and Finland and Austria because they are to improve the sensory characteristics and responsible for asthma, allergies, visual and consistency of food: colorants, thickeners, behavioural disorders, insomnia and tumours of emulsifiers, sweeteners and flavor the thyroid and lymph node tissue. enhancers. Finally, some additives, such as E120, cochineal: not recommended for children, it anti-caking agents, facilitate food processing is found in marzipan and jellies; E122, azorubine, but do not have a function in the final effects similar to E102, is found in soft drinks, ice product. cream, jellies; FOODIE | 3 FOODIE |2 6

E123, amaranth red, can NATURAL VERSUS COLORFUL The usage of preservatives, herbicides trigger allergic reactions Yet EFSA authorises it as a and food colors in food industry and the colouring agent in human effects on our bodies. and can only be found in food! On the other hand, EFSA does not recommend it in dog E133 is a suspected mutagen; in caviar; and cat food as, as it mentions the past, it was banned in most in its detailed report of May countries of the European Union, E124, cochineal red A, is 2012, there is not yet but after further analysis it has sufficient data to verify the been declared a non-damaging contraindicated for children above effects. additive; no longer marketed in E131, patent blue V, can cause France and Finland. like E120 and is found in tremors and urticaria, present E140, 141 and 142: chlorophylls, in candies and ice cream; at high dosages can be toxic, found sweets and candies; Bright blue (E133) and indigo in ice cream and sweets; carmine or indigo carmine E151, bright black BN, same E127, erythrosine, a (E132) are used in several effects as E102, is found in ice commonly used products. In cream and soft drinks; synthetic red hard coal tar combination with tartrazine, E180, red pigment, can cause bright blue is found in ice allergic reactions and is only found dye; it contains iodine, so it cream, canned peas, dairy in the rind of cheese. products; indigotine especially Many of these food colorants are can cause thyroid disorders in candies, syrups and sweets. also present in cosmetics with the Both can cause hyperactivity wording C.I. and a five-digit (hyperthyroidism). We find and nausea, hives and number. respiratory problems. E123 is it especially in syrups and accused of causing hypertension and is a sweets to which it gives an suspected carcinogen; it is currently no longer intense cherry color, but administered in Norway. also in candies and ice cream; E128, red 2G, can induce allergies but its use is very rare; E129, allura red. Used in fruit drinks and confectionery (cereals, energy bars), candies and meat. Its effects are varied and very serious. It is thought to cause hyperactivity in children, cancer and chromosomal alterations. FOODIE |2 7

NATURAL VERSUS COLORFUL: Foodie The usage of preservatives, herbicides and food colors in food industry and the effects on our bodies. “Eating is always a decision, nobody forces NEMATOCIDES your hand to pick up food and put it into your (fighting soil worms or nematodes) mouth.” – Albert Ellis ACARICIDES (mites fight) the advice is therefore to always read the labels, PHYTOREGULATORS prefer a diet with fresh food, handmade fruit juices (plant hormones that regulate crop growth) and above all remember to always wash fruits and Each of these categories includes, in turn, vegetables thoroughly. In fact, pesticides are added substances or active substances belonging to to the final list. Pesticides, in practice, are micro- different chemical classes, which act with organisms or chemicals (natural and industrially different mechanisms. Pesticides cannot, produced) used in agriculture to eliminate anything therefore, be considered a homogeneous group of that damages cultivated plants (e.g. animal or plant substances. Plant protection products on the pests, or insects that transmit various diseases to market are formulations containing at least one plants) and compromises soil productivity and crop active substance that enables the product to quality. Pesticides, therefore, serve to protect the perform its action. Other substances (called co- health of the crop and ensure its survival. Fertilisers formulants) are generally added to it which are are not pesticides: they are substances used in useful, for example, to dissolve them more easily agriculture to enrich the soil with nutrients (e.g. in water (emulsifiers), to maintain their stability nitrogen, phosphorus, potassium) essential for the and effectiveness or to improve their penetration growth of plant products. Pesticides or plant into the target organism (adjuvants) Let us make protection products are divided into different it clear at once that pesticides, in the regulated categories according to the organism against which quantities, would not be dangerous for our health, they are used, for example: the damage they cause is given by the quantities INSECTICIDES we consume of them considering all the food we (they fight insects that are harmful to agricultural eat every day: fruit and vegetables, but also meat, crops, but also insects that are simply harassing or eggs, milk, cheese and wine. Animals on farms in carriers (vehicles) of diseases for humans or fact feed on food that has also been treated with domestic animals) pesticides. In short, in general, every food we eat FUNGICIDES has come into contact with these substances, and (fight diseases and alterations caused by fungi) not only that, pesticides also enter our bodies WEED KILLERS OR HERBICIDES from the air we breathe and water we drink that (used to destroy weeds; may also include defoliants) comes from contaminated surface or ANTICRYPTOGAMICS groundwater sources. The ideal would therefore (they fight diseases and alterations produced by be to reduce the quantities in general so as to bacteria, moulds and algae) limit the use of pesticides and return to a more sustainable agriculture in balance with the land. FOODIE | 28 Are we talking about utopia? To date, we would say so, but tomorrow there is no certainty. .

FOODIE | 29 Foodie EMMA DI PIETRANTONIO RELATIONSHIP STATUS: MACARONI. 34 | FOODIE

\"NO THANKS\" EATING DISORDERS AND DISEASES RELATED WITH FOOD. by Illona Berry & Gabriela Brăneanu In the last decades, the eating New evidence suggests that Flour type 1, where the disorders became more and more common. Why is it important to heredity may play a part in why difference drops to 20%, talk about this? Well, first of all to be able to identify if you or your certain people develop eating perhaps because of the not loved ones have some symptoms and secondly, to learn how to disorders, but these disorders very significant difference offer and ask for help and support. What does it mean to also afflict many people who with the 0 is not very have an eating disorders? Eating disorders are illnesses in which have no prior family history. widespread in the market. the people experience severe disturbances in their eating Without treatment of both the What are the main eating behaviors and related thoughts and emotions. People with eating emotional and physical disorders? disorders typically become preoccupied with food and their symptoms of these disorders, PICA body weight. Eating disorders affect several million people at malnutrition, heart problems and We start the eating disorders any given time, most often women between the ages of 12 other potentially fatal conditions series with a very interesting and 35. In many cases, eating disorders occur together with can result. However, with proper one, which is named Pica. The other psychiatric disorders like anxiety, panic, obsessive medical care, those with eating essential feature of pica is compulsive disorder and alcohol and drug abuse problems. disorders can resume suitable the eating of one or more eating habits, and return to non-nutritive, non-food better emotional and substances on a persistent psychological health. basis over a period of at least 1 month, that is severe .... FOODIE | 30 Foodie

\"NO THANKS\" ANOREXIA NERVOSA One of the most known and frequent, that Eating disorders and diseases related represents around 30% of the eating disorders is anorexia. Having a disturbance in self body image with food. and having a strong fear of gaining weight, contribute to the importance of this disorder. ...enough to warrant clinical attention. Typical Aneroxia nervosa is characterized as a restriction substances ingested tend to vary with age and of energy intake relative to requirements, leading availability and might include paper, soap, cloth, hair, to a significantly low body weight in the context of string, wool, soil, chalk, talcum powder, paint, gum, age, sex, developmental trajectory, and physical metal, pebbles, charcoal or coal, ash, clay, starch, or ice. health.It generally develops during adolescence or The term non-food is included because the diagnosis of young adulthood and tends to affect more women pica does not apply to ingestion of diet products that than men. People with anorexia generally view have minimal nutritional content. There is typically no themselves as overweight, even if they’re aversion to food in general. The eating of non-nutritive, dangerously underweight. They tend to constantly nonfood substances must be developmentally monitor their weight, avoid eating certain types of inappropriate and not part of a culturally supported or foods and severely restrict their calories.Betwwen socially normative practice. A minimum age of 2 years synthoms we fnid :Being considerably is suggested for a pica diagnosis to exclude underweight compared to people of similar age developmentally normal mouthing of objects by infants and height. Very restricted eating patterns. that results in ingestion. Treatment techniques include An intense fear of gaining weight or persistent a little play with the senses, such as oral taste (lemons), behaviors to avoid gaining weight. A relentless smell sensation (lavender or other strong smells) or pursuit of thinness and unwillingness to maintain a physical sensation (touching or water mist in face). healthy weight.A heavy influence of body weight AVOIDANT/ RESTRICTIVE FOOD INTAKE DISORDER or perceived body shape on self-esteem. The next disorder to talk about is avoidant or restrictive food intake disorder. This one usually Foodie occurs in children, in the first years of life. An eating or feeding disturbance (e.g., apparent lack of interest in eating or food; avoidance based on the sensory characteristics of food; concern about aversive consequences of eating) as manifested by persistent failure to meet appropriate nutritional and/or energy needs associated with one (or more) of the following: 1. Significant weight loss (or failure to achieve expected weight gain or faltering growth in children). 2. Significant nutritional deficiency. 3. Dependence on enteral feeding or oral nutritional supplements. 4. Marked interference with psychosocial functioning. In the synthoms we find is avoidance or restriction of food intake that prevents the person from eating sufficient calories or nutrients. Eating habits that interfere with normal social functions, such as eating with others. Weight loss or poor development for age and height. Nutrient deficiencies or dependence on supplements or tube feeding. FOODIE | 31

BULIMIA NERVOSA In presence of BULIMIA \"NO THANKS\" Just like anorexia, bulimia tends to develop during adolescence NERVOSA we can notice Eating disorders and diseases related and early adulthood and appears to be less common recurrent episodes of binge with food. among men than women. People with bulimia frequently eating, with a feeling of lack of eating problems and attempt to eat unusually large amounts of conceal their symptoms. Because food in a relatively short period. control; recurrent episodes of of this, binge eating usually occurs Each binge-eating episode in secret. People can be any usually continues until the inappropriate purging weight and still have a binge- person becomes painfully full. eating disorder. Due to these Moreover, during a binge, the behaviors to prevent weight factors it can be difficult to spot it person usually feels that they unless the person chooses to share cannot stop eating or control gain; a self-esteem overly their issues with you. how much they are eating. ORTHOREXIA NERVOSA Binges can happen with any influenced by body shape and This is an excessive preoccupation type of food, but most with eating healthy food. While not commonly occur with foods the weight; a fear of gaining officially recognised by some individual would normally psychiatric associations, the avoid. Individuals with bulimia weight, despite having a condition still causes the sufferer a then attempt to purge to considerable amount of difficulty compensate for the calories normal weight. such as social isolation, anxiety, consumed and relieve gut loss of ability to eat in a natural, discomfort. Common purging BINGE-EATING DISORDER intuitive manner. The synthoms behaviors include forced include an obsessive focus on food vomiting, fasting, laxatives, The main feature of binge- choice, planning, purchase, diuretics, enemas and excessive preparation, and consumption. exercise. Symptoms may eating disorder is recurrent Food is regarded primarily as appear very similar to the source of health rather than binge-eating or purging episodes binge eating that pleasure. For example, sufferers subtypes of anorexia nervosa. have an extreme believe that However, individuals with occur, on average, at least once inclusion or elimination of bulimia usually maintain a particular kinds of food can prevent relatively normal weight, rather per week for 3 months.\"Binge or cure diseases. Individuals may than becoming underweight. express distress or disgust when eating\" can be defined as they see food that they prohibit in their diet and negatively judge eating, in a short amount of those who do consume such foods. time, an amount of food that is significantly larger than most people would eat in a similar period of time under similar circumstances. The difference between binge-eating disorder and bulimia nervosa is that in binge-eating disorder the individual does not purge the food. Individuals with binge- eating disorder are typically ashamed of their FOODIE | 32

\"NO THANKS\" Eating disorders and diseases related with food. MUSCLE DYSMORPHIA HOW CAN WE TREAT EATING the negative thoughts and feelings DISORDERS? that are behind the eating disorders. DISORDER Treatment of eating disorders How can parents help? requires specialist support and For young people it is also important This is a subtype of body is not something you can do to ensure that their parent or yourself as a youth worker (or guardian is aware of your dysmorphic disorder, but is often equivalent). The key thing to do concerns. There are many ways that is to encourage the person you a parent can support the recovery, also grouped with are worried about to seek such as: setting a positive example treatment as quickly as possible. with balanced meals, be mindful eating disorders. People who Prompt treatment enables the speaking about food; making best chance of recovery. Also it mealtimes fun, eating together and have it believe that their body helps to limit physical effects of talk about pleasant things at the the eating disorder on the table, rather than stressful situations istoo small, too skinny, individual. The right treatment or subjects; avoiding powerstruggles approach depends a lot on the over food, so it is recommended for insufficiently muscular, or person’s symptoms, so to be parents to avoid forcing the child to effective it is important to treat eat (no food police); encouraging insufficiently lean, although in both physical and psychological eating with natural consequences, aspects of the problem. So the for example they can not go to dance most cases, the individual's build team approach is the best one, class or drive the car because of the family and friends offering lack of energy (not as a punishment, is normal or even support and the specialized but as a consequence); promoting people to be involved as well. self-esteem. How can friends and exceptionally large and muscular There 3 aspects of the relatives help? Recovering from an treatment, which include eating disorder takes time. There are already. Muscle dysmorphia medical approach to stabilize no quick fixes or miracle cures, so it’s the serious health issues, important to have patience and affects mostly males particularly nutritional counseling to create compassion. Don’t put unnecessary a balanced meal, reach and pressure on your loved one by those involved in sports where maintain a healthy weight and setting unrealistic goals or educate about proper nutrition, demanding progress on your own body size or weight are and therapy, which plays a timetable. Provide hope and crucial role which is to identify encouragement, praise each small competitive factors, becoming step forward, and stay positive through struggles and rationales to gain muscle or setbacks. become leaner. Key things to observe are excess engagement in activities to increase muscularity, activities such as dietary restriction, over- exercise, and injection of growth-enhancing drugs. Individuals experiencing muscle dysmorphia generally spend over three hours daily undertaking related activities such as weightlifting. Sufferers do not like people seeing their body and may wear multiple layers of clothing in order to appear larger. FOODIE | 33

Learn about eating Take care of yourself. Don’t \"NO THANKS\" disorders. The more you become so preoccupied with Eating disorders and diseases related know, the better equipped your loved one’s eating with food. you’ll be to help your loved disorder that you neglect your one, avoid pitfalls, and cope own needs. Make sure you However, they do not binge. with challenges. Listen have your own support, so NIGHT EATING SYNDROME: without judgment. Show you can provide it in turn. Individuals with this syndrome that you care by asking Whether that support comes frequently eat excessively, often about your loved one’s from a trusted friend, a support after awakening from sleep. Eating feelings and concerns—and group, or your own therapist, disorder not otherwise specified then truly listening. Resist it’s important to have an outlet (EDNOS): This includes any other the urge to advise or to talk about your feelings and possible conditions that have criticize. Simply let your emotionally recharge. It’s also symptoms similar to those of an friend or family member important to schedule time eating disorder but don’t fit into know that they’re being into your day for relaxing and any of the categories above. This is heard. Even if you don’t doing things you enjoy. only a very brief overview of a understand what they’re complex topic. There are a variety going through, it’s important EXTRA INFORMATION of resources available online for to validate your loved one’s In addition to the six eating both people who are worried about feelings. disorders above, less-known or someone and for the person who is Be mindful oftriggers. Avoid less common eating disorders ill. One example is that from Beat in discussions about food, also exist. These generally fall the UK. weight, eating or making under one of three categories: negative statements about Purging disorder: Individuals CLICK HERE/. There may be your own body. But don’t be with this disorder often use similar resources in your country afraid to eat normally in purging behaviors, such as with more specific advice for your front of someone with an vomiting, laxatives, diuretics or locality. There may also be eating disorder. It can help excessive exercising, to control regional or local support groups set an example of a healthy their weight or shape. which offer sessions and activities. relationship with food.  Useful sites: HERE HERE HERE HERE FOODIE | 34

“Eat breakfast like a king, lunch like a prince, and dinner like a pauper.” – ADELLE DAVIS Foodie A  GOURMET ILLUSTRATED MANUAL FOR INTERNATIONAL CHEFS This magazine is the follow up of \"ENJOY EAT feeding the learning, learning to enjoy!\" project, realised and published by Associazione Vagamondo. The European Commission support for the production of this publication does not constitute an endorsement of the contents which reflects the views only of the authors, and the Commission cannot be held responsible for any use which may be made of the information contained there in. All authors have full responsibility for content in full awareness of the copyright laws in force. All rights reserved 2021 CO AUTHORS: Iskra Talevska & Inga Latvijas Anastasia Manousaridou & Juliana Sofia Piña Stella Petousaki Mei Ling Chen & Dimitra Soutziou Emma Di Pietrantonio EDITOR & DESIGN: Emma Di Pietrantonio