Source: Doctor RECCHIA – Chairperson of PREDES, Association for the Prevention and Education of Health in France.
Fruit
Vital programme
P2
Tradition programme
P3
Quick programme
P4
Cooking time
recommended
Quantity of sugar
recommended
Cooking time
recommended
Quantity of sugar
recommended
Pre-cooking time
recommended
Cooking time
recommended
Quantity of sugar
recommended
JAMS
Apple & blackberry jam
*
*
Juice extraction time: 20 min
Cooking time: 20 min
800 g
*
*
*
Fresh apricot jam
*
*
35 min
600 g
20 min
4 - 6 min
800 g
Dried apricot jam
*
*
Pre-cooking time: 30 min
Cooking time: 15 min
“Use pectin”
see recipe
*
*
*
Black cherry jam
(soft set)
*
*
*
*
20 min
4 - 6 min
800 g
Blackcurrant jam
*
*
20 min
1 kg
(use 650 g fruit)
*
*
*
Blueberry jam
25 min
350 g
20 min
“Use pectin”
see recipe
*
*
*
Green gooseberry jam
*
*
*
1 kg
*
Check recipe
p. 14
1 kg
Plum jam
25 min
450 g
30 min
600 g
*
*
*
Raspberry Jam
*
*
25 min
“Use pectin”
see recipe
15 min
4 - 9 min
1 kg
Rhubarb jam
Pre-cooking time: 20 min
Cooking time: 40 min
600 g
Juice extraction time: 20 min
Cooking time: 40 min
800 g
*
*
*
Strawberry jam
25 min
350 g
30 min
800 g
20 min
4 - 6 min
1 kg
JELL
Y
Blackberry jelly
*
*
35 min
750 g sugar for
each 1 litre juice
*
*
*
Raspberry jelly
30 min
500 g
30 min
750 g sugar for
each 1 litre juice
*
*
*
Redcurrant jelly
30 min
500 g
30 min
750 g sugar for
each 1 litre juice
*
*
*
MARMALADE
Seville orange marmalade
(whole fruit method)
*
*
30 min
150 g sugar for
each 100 g pulp
*
*
*
Seville orange
marmalade
(juice method)
*
*
20 min
1.35 kg
*
*
*
Three fruits marmalade
*
*
Pre-cooking time: 45-55 min
Cooking time: 7 min
“Use pectin”
see recipe
*
*
*
CHUTNEY
S
Cider apple chutney
*
*
30 min
350 g
*
*
*
Hot mango chutney
*
*
35 min
175 g
*
*
*
Onion marmalade
*
*
10 + 13 -15 min
75 g
*
*
*
Spiced red tomato chutney
*
*
1-1¼ hr
225 g
*
*
*
Quick start guide to cooking preserves
The cooking times and sugar quantities are based on using 1 kg fresh fruit unless stated otherwise. The cooking times are approximate and the exact time will depend on the
ripeness and pectin content of the fruit. Some programmes are not recommended for all fruits and these are marked with an asterisk.
Fruits which set best with the addition of apple pectin extract are marked “Use Pectin”. See the individual recipes in this book for ingredient quantities.
31
30
1/ NUTRITIONAL VALUES OF JAM
• Carbohydrates:
On average, jams and marma-
lades contain 65 % sugar, around 5 % of which
comes from the fruit used. Thanks to the VITAL
programme, this percentage of sugar is largely
reduced. The correct preservation of jams is related
to their sugar content.
• Energy:
Jams are energetic foods, containing on
average 260 to 300 calories per 100 g.
• Minerals:
They conserve the minerals and
trace elements of the fruit:
phosphorous, iron,
sodium, potassium, etc. They are a good source of
minerals.
• Vitamins:
Vitamin B is preserved,
but the loss of
vitamin C depends on the cooking time. This loss is
practically total when cooked for a long time in an
evaporating preserving pan, but may only be around
25 % when vacuum cooked at low temperature.
Jams can be eaten at breakfast, at afternoon tea
time or even with a dessert. Jam can be eaten with
bread, which is rich in complex carbohydrates, and an
important source of energy. No more than 60 g per day
should be consumed as part of a 2,400 daily calorie
intake. The daily consumption of one to two teaspoons
for children and one tablespoon for adolescents and
adults is reasonable.
2/
FOOD NUTRITION REQUIREMENTS
EVOLVE WITH AGE
2.1 Evolution of food with age
• Child’s nourishment:
Between the ages of 2 and
5, a child’s life changes from that of a quiet infant’s
life to an active school life. His/her food becomes
more varied from the age of 3 years.
• Teenager’s nourishment:
The teenage years are
a turning point between childhood and adulthood.
The relationship to food also changes. In five years,
the weight of a child doubles and he/she grows 8 to
12 cm per year, thus requiring more micronutrients.
Nutritional intake increases considerably.
• Adult’s nourishment:
An inactive adult needs
relatively low and regular calorie intake. A varied diet
provides sufficient calories and micronutrients.
• Senior nourishment:
A healthy life style, a balanced
diet and physical activity contribute to delaying the
effects of ageing by preserving the quality of life for
seniors. With age, the risk of deficiencies in protein,
fat, calcium and vitamins appear.
2.2 The specific requirements in proteins, fat,
calcium, iron and water, according to age
Protein:
an adult is estimated to require around 1 g
of protein per kilo of weight per day. Children require
around 2 g per kilo of weight per day. A teenager
requires more protein, around 10 to 20 % of the daily
energy intake. A senior also requires more protein
than an adult, in order to limit amyotrophy (muscle
deterioration).
Fat:
an intake that amounts to around 1/3 of daily
energy expenditure is recommended for all. A
balanced diet must include essential fatty acids
from the Omega 3 family, the main one being alpha-
linolenic acid (rapeseed and soya oils), and the Omega
6 family, the main one being linoleic acid (sunflower
and corn oils).
Calcium:
children and teenagers need a very high
intake of calcium. During growth spurts, around
1,200 to 1,500 mg/day are required (2 yoghurts,
40 g of cheese and 330 ml of semi-skimmed milk)
to increase bone mass. Adults’ requirements are
estimated at 800 mg per day, and for seniors between
1,000 and 1,400 mg per day.
Iron intake
also needs to be increased during
teenage years due to the growth of tissues and the
multiplication of red blood cells. The required intake is
between 12 and 18 mg per day for boys and between
13 and 18 mg per day for girls.
Water requirements
of a sedentary adult are 1.5
litres throughout the day, with 1 or 2 glasses every
hour. Mineral water or water rich in calcium and
magnesium are preferred.
2.3 The specific requirements in carbohydrates,
fibres, vitamins and minerals, according to age:
the advantages of fruit and jam
Teenagers have deficiencies in B group
vitamins, but also in vitamins A and E in girls.
Oral contraceptives increase requirements for B6, B2
and B9 vitamins. Folates (vitamin B9) are needed for
synthesis, repair and functioning of genetic material
(DNA and RNA). They are essential during rapid
growth periods, such as childhood or pregnancy. They
play an important role in forming blood cells. Figs,
strawberries and mangoes are rich in folates.
The vitamin requirement of seniors
increases by
10 to 30 %, particularly for vitamins C, B6, B9, A, E
and D. Vitamin B9 requirements are 400 mg per day
at any age.
Vegetable fibre
is necessary for the intestines to
work properly. Red fruits, such as blackcurrants,
strawberries and redcurrants, contain the most fibre.
Passion fruits, guava and kiwis also provide a lot.
The source of complex carbo hydrates
provided
by cereals, bread, potatoes, dry vegetables and
starches changes over time in a child. Bread replaces
or is added to the starch intake during the two main
meals. Jam is a perfect ally to replace sweet biscuits
with bread at snack time.
Sugar requirements for sporty people
are higher.
On days before physical effort, it is recommended
to consume 10 g of complex carbohydrates/kg/day
without exceeding 600 to 700 g/day. 2 to 4 hours
before physical effort, the sportsperson should have
a meal made essentially of carbohydrates. During
the physical effort, it is recommended to drink small
quantities (100 to 150 ml every 10 to 20 min) of water
low in minerals, with a little sugar (50 to 80 g of sugar
per litre).
3/ THE HEALTHY ADVANTAGES OF FRUIT
A balanced diet is a varied diet. Many fruits are
good for our health, preventing certain cancers and
cardiovascular illnesses thanks to their micronutrient
content: fibres, minerals, trace elements and vitamins.
No one fruit covers all of our nutritional needs, hence
the necessity to consume at least 5 different fruits and
vegetables every day.
3.1 Eating fruit re-balances overall energy and
sodium-potassium balance
The low energetic value of fruit (30 to 90 calories per
100 g) and their high fibre content means they fill you up,
while providing few calories. A good sodium-potassium
balance helps the correct functioning of cells. But, our
current food habits are too rich in sodium:
• physiological salt requirement:
2 g/day/person.
• maximum quantity recommended by the
WHO:
6 g/day/person.
• average consumption in France:
10 g/day/
person.
Fresh fruit rich in potassium, such as apricots, bananas
and blackcurrants (over 300 mg of potassium per
100 g of fruit), help to re-establish the organism’s
sodium-potassium balance. Potassium also plays
a role in muscular contraction, and in the correct
functioning of heart muscle.
3.2 Eating fruit reduces the risk of cancer
It seems that fruit can prevent cancer (in particular
colon cancer thanks to the protective effect of
vitamin B9) and heart diseases, by supplying the
body with protective substances, such as vitamins,
minerals, fibres and vegetable compounds called
phytohormones.
3.3 Eating complex carbohydrates restricts the
development of major nutritional pathologies
The increase in cardiovascular diseases, overweight
and obesity, and type 2 diabetes is related to an
imbalanced diet and to an inactive lifestyle. The current
consumption of added sugars needs to be reduced
by 25 % and the consumption of fibres increased
by 50 %. It is recommended to consume complex
carbohydrates, particularly bread, at each meal. The
consumption of jam, in reasonable quantities, on
bread, at breakfast and snack time, is an enjoyable
way of applying these nutritional recommendations.
4 / A BALANCED DIET IN PRACTICE:
A QUESTION OF RHYTHM TOO
A balanced diet requires three to four well-balanced
meals per day: raw vegetables as a starter, a main
dish with proteins, vegetables and/or starches, dairy
products, fruit.
•
Breakfast,
which breaks a long fasting period, is
the most important meal of the day. It should supply
¼ of daily nutritional needs.
•
Lunch
should cover 1/3 of daily needs.
•
Afternoon snack time
is essential for the
nutritional balance of children and teenagers,
providing 15 to 20 % of daily nutritional values. It
avoids uncontrolled snacking between meals.
•
Dinner
is often the only real meal of the day. It
is often too large and sometimes continues with
snacking in front of the TV. The ideal evening meal
should be lighter than lunch. It should take into
account food already eaten at lunchtime.
•
Snacking
throughout the day is strongly
inadvisable because it is a source of imbalance.
However, nourishment can be spread beyond the
three traditional meals.
Nutrition and Vitamins
