The Basics of Kitchen Etiquette and Calculating your Nutritional intake

1- The Basics of Kitchen Etiquette

Every year more than 80 million people all over the world get food poisoning. A person who eats contaminated food can have health issues like stomach ache, diarrhea, fever and vomiting. Most of these can be treated and cured with immediate medical assistance. However sometimes, food poisoning can be fatal too. Some germs which can spread through food are even known to cause paralysis, blood infection and kidney failure. Hence, we should practice good kitchen etiquette to avoid contamination of food since germs cannot be detected by taste or smell right after infecting the food. Some common preventive measures which are the basic practices to ensure a healthy kitchen are:

Wash your hands with soap before/after handling food. This is especially relevant while handling seafood, fish, poultry and meat. Any utensil or surface which has been exposed to raw meat should be thoroughly cleaned with soap and water to avoid easy growth of germs. Special attention should be paid to this when utensils and tools used for handling raw meat is used for preparing raw vegetable and fruit salads. Eat the food soon after cooking it. Hot foods should be kept at 140-degree F/ 60 degree C or above. Cold foods should be kept at 40 degree F/ 4 degree C or below. If the food is to be consumed later, refrigerate the food right away.

The fridge should be set at a temperature of 4 degree Celsius or below. All leftovers should be refrigerated as soon as possible. This is especially true in the case of salads with creamy dressings, eggs, potatoes and cream filled pastries. Whenever food is reheated for consumption, reheat it thoroughly to kill off any germs which might have grown in the stored food. Kitchen should be kept very clean at all times. All dishes, utensils and the kitchen counters should be thoroughly cleaned, daily. Do not store food in the open in the kitchen, since it can be contaminated by insects, pets, rodents etc. Always used closed containers to store food.

Ensure that the water being used in the kitchen meets the highest standards of purity. If the water available to you is not up to the mark then either install water purifiers in the kitchen or boil your water thoroughly before use.

2- Calculating your Nutritional intake

Most of us do not give a second thought into what we are eating and how that impacts our live. There are more than twenty essential nutrients required for proper functioning of the human body. There is mounting evidence on the importance of micronutrients which is vital to have good immunity, aid cognitive development in children and help retain high energy levels throughout the day.

Eating more proteins has been proven to reduce appetite as well as reduce the number of calories the person can potentially consume. It will increase metabolism rate as it takes more energy to break down protein. They are also known to cut cravings. Hence, it is good to have a protein rich diet. It is best to reduce intake of sugars and refined carbs as they keep a person away from fiber-rich carbohydrates which are good for the body.

An average man needs to consume 2500 calories per day to maintain his weight, and the average woman needs 2000 calories per day. This is further dependent on factors like activity, age, height, metabolism levels etc. when someone consumes more calories than what they actually require, they gain weight. Contrary to popular belief, eating right and leading a healthy lifestyle will help maintain an appropriate weight and ensure good health.

To calculate how much calories intake our body requires per day, simply multiply your current weight in kilograms by 29 to see how many calories you need to eat daily to lose weight, or multiply the current weight by 40 to see how many calories you need to consume per day to gain muscles.