Scotland’s Nutrition and Menu Menu Planning and Nutrition MGT 517
by Agrippina Brescia Student ID : 737772
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Introduction to Scotland cuisine Scotland is a country with a very rich natural larder. High quality local products and award winning restaurants are spread all over the country. Having both traditional and contemporary style of food, some of Scotland’s culinary product are recognised world wide. From the freshest local seafood product, premium quality meat and the world wide famous production of whisky, Scotland is a treasure of culinary. This essay will discuss further about Scotland’s main staple food, dietary guideline, the food and their nutrients and if they are actually good or bad.
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Dietary Guideline - From Eatwell Plate to Eatwell Guide Scotland’s dietary guideline is actually based on the UK’s eatwell guide 2016 as the country itself is a part of the UK. Earlier, the government has been using a dietary guideline called the eatwell plate, and the most recent upgrade, is the eatwell guide. What and why do the government decide to change? Here are several changes and the reasons: • The term ‘plate’ is changed to ‘guide’ as it is not focused on the overall balance diet, but confused to focus more on the portion size. • High fat, salt and sugar foods are placed outside of the main diagram, highlighting the fact that it is not needed as a part of the nutritionally balanced diet. • Hydration message is included, with clear fluid reccomendations and suggestions. • Energy requirements and nutrition labels are added. It helps to figure out the total energy intake and understanding of healthier food options when shopping. • Fruit juice is not anymore a part of vegetable segment but into the hydration message with a limit.
Eatwell Guide 2016 Messages: • Eat at least 5 portions of different varieties of fruits and vegetables ever day. • Base meals on starchy carbohydrates like potatoes, bread, rice, pasta, with higher fibre or wholegrain version, with less added fat, salt and sugar. • Eat some beans and pulses for protein, have 2 portions of sustainability sourced fish in a week, one which is oily. Have less red and processed meat. • Have some dairy products or dairy alternatives with lower fat and lower sugar options. • Choose unsaturated oils and spreads, with tiny amount • Drink 6-8 glasses of water, lower fat milk or any sugar-free drinks like tea and coffee. Fruit juices are limited to 150ml a day. • Eat less often foods with high fat, salt and sugar like crisps and sweets, and in small amount. • The Recommended Daily Intake for women are 2000 kcal and 2500 kcal for men, including both food and drinks. 3
“A healthy diet should now include even more fruits, vegetables and fibre-rich starchy carbohydrates and have fewer sugary foods and drinks, according to the new Eatwell Guide by Public Health England (PHE).” (Clark, 2016)
Food and Health Statistics Although the UK’s eatwell guide is very healthy and nutritious, based on the Scotland government’s statistics, many children and young people there has not been following the national recommendations; In 2016, only 1 out of 5 adults consumed the recommended five portions of fruits and vegetables, and also in that year the increase of the proportion of adults not consuming fruits or vegetables is the highest since 2003. Thus, this issue should be fixed by the government not to only update the dietary guideline, but also balance the nutritional values in school meals and cafeterias. Scottish diet is slightly different from UK, not in terms of the nutritional balance, but based in the ingredients and their traditional food. The staple food of the Scottish are mainly oats, porridge, cereal, short-bread, blood pudding and the rest are affected by the England’s staple food; bacons, eggs, sausages and toast. While the drinks mainly consumed by the Scottish are tea, beer and the famous whiskey. The Scotland’s climate itself is one of the reason that affects the individual’s daily diet. With a climate which ranges from mild to potentially deadly, the colder regions of Scotland is a reason that a person needs more calories to support their daily activities. Also with their habits of late dining contributes to the weight gaining of the people. Even though they have a reason to have more intake than the others, late hours of dining is not a good option as it is the time for the body to rest down for the day, and processing of food would not be as good as during the day. In this case, this is some of the reasons why the number adults with overweight reaches 36% and obese with 26% especially with a significant increase during 2003-2008. The rates have been stabilised afterwards. Meanwhile, another health problem Scotland is facing is the intake of Alcohol among the adults. Based on the statistics,in 2016, 1 out of 4 people drink at harmful level, 1265 alcohol-related deaths occured, and 36,235 alcohol-related hospital cases. This proves that Scottish has issues in alcohol intake, which could lead to higher risk of complications when deficiency of vitamin B-complex especially vitamin B1 (Thiamin) occurs, as alcohol negatively impacts the body’s ability to absorb thiamine from foods. 4
The foods - traditional and new The menu introduced will include 3 courses and a drink, with a choice of vegan in the main course and a gluten-free option in the dessert. 1 The first course, which is the starter is called Scotch Broth. Scotch broth is a rich soup with bite-size root vegetables, tender lamb (could be replaced with beef) and dried pulses. This soup is nutritious, healthy and flavourful. First, this soup is already contains at least three different kinds of vegetables; carrots, turnips and green peas and sometimes with addition of parsnips and cabbage. The next excellent ingredient of the soup is barley; High in fibre, protein, low in fat and has less calories, barley also is rich in vitamins like vitamin B1 and B3, as well as minerals like selenium, copper, magnesium and phosphorus. Also in the mutton or lamb broth, there are high quantity of vital minerals like calcium, phosphorus, magnesium, sulphur, fluoride, sodium and potassium. The consumption of scotch broth is a great classic treatment for colds and flu, reduces anxiety and insomnia, heals wounds and maintains healthy skin, and also protects your heart and bones.
“Think of food and drink in Scotland and inevitably haggis and a dram of whisky spring to mind, and rightly so.� (Scotland, 2013)
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2 The next main course is the famous haggis. Haggis is not only a traditional food of Scotland, it is actually their national dish. It is a type of pudding consisting with the liver, heart and lungs mainly of a sheep, but could be replaced with other animal’s. These components are minced and mixed with beef, mutton or lamb trimmings, oatmeal, onion and seasoned then added with some spices like nutmeg, coriander and mace. The mixture is then packed in a sheep’s stomach and stewed. Stewing technique might sound like a bad cooking method, but actually during the boiling process, the stomach that wraps the mixture keeps all the nutrients in it. So the question is, is haggis healthy? Haggis is very high in fat and salt, but despite the high content of fat and salt, from its components like liver, liver is contains lots of nutrients like vitamin A,vitamin B12, vitamin B6 copper, riboflavin, folate, selenium, chromium, pantothenic acid, niacin and also protein. Lungs as well are a great source of protein, iron and selenium, while heart is not too healthy as it is low in protein and it only contains vitamin B12, which is found in all animal products. Liver and lung also contains high cholesterol which means haggis is a food that should be eaten in moderation. Pregnant women should limit their intake of haggis as too much of vitamin A (teratogenicity) could lead to birth defects. As much as the people of Scotland loves their national dish, not everyone around the world loves it as much. The components which are not familiar to other culture might be an issue. A healthier option and a component that people will love, is a vegan version of haggis.
The vegan version of haggis is made mainly out of black beans, mushrooms, oats, okara bio (or any other form of vegetable or soy protein), with red onion, garlic cloves and here instead of stewing, we bake them in the oven with a spray of olive oil. This is definitely a better component that most people around the world would recognise. Black beans are a good replacement of all the animal products in haggis. Not only it is healthier, it also contains most of the nutrients that liver and lungs have. Black beans contains an equal amount of protein and fiber. It is also a great source of nutrients like folate, copper, manganese, vitamin B1, magnesium, phosphorus and iron. Meanwhile, mushrooms also produce Vitamin D just like humans when exposed to sunlight. Thus, the vegan version of haggis is a much healthier option than to the original haggis. But again, anything that is too much is not good for you. Too much black beans means too much finer, which leads to constipation or stomach problems. Drink more water to help digest black beans in the body. The side of the main course, neeps and tatties is the perfect match to haggis. Needs are made out of turnips or swedes and tatties are made out of potatoes mainly. Both ingredients are cooked separately in boiling water with salt, drained, mashed and seasoned with salt. Instead of boiling in this menu, steaming or sous-vide cooking is a better option to save the nutrients. Turnips and Swedes are rich in complex carbohydrates, which includes insoluble and cholesterol-lowering soluble fibre. There is also a high concentration of vitamin C in the flesh of the vegetables. You can also find B vitamins, iron, and a small amount of potassium. The amount of haggis, keeps and tatties in a plate should be changed in terms of the amount of nutrients needed, and based on the eatwell guide, there should be more neeps and tatties and just a moderate amount of haggis. 6
3 For everyone’s favourite part, the dessert, traditional scones are served. Scones are made fresh with self raising flour; or with a choice of gluten-free flour + small amount of baking powder, egg, butter and sour cream. Additional sultana can be added, and it is usually served with jam or butter. For healthier option, plain sultana scones are perfect, but moderate amount of jam and butter for flavour is fine. Scones are high in fat and carbohydrates. Self raising flour contains high gluten to make the scones rise. Scones are recommended to be eaten less often and just in small amount.
4 Last but not least, the world famous drink, whiskey, is something to discuss as well. In moderation, whiskey is good for you; extremely low in saturated fat, cholesterol, and sodium, and it also has a very low level of carbohydrates. It is also rich with ellagic acid, a form of antioxidant, which is believed to be a cure for cancer, reduce of risk of hear disease and helps healing wounds quickly. Other proven health benefits includes the prevention of dementia and also maintains healthy weight. Whiskey turns out to be a healthy drink in moderation, but also too much of whiskey which could lead to alcoholism dangerous. It is not recommended at all in the dietary guideline as it contains sugar. 7
Conclusion In example of Scottish food, the healthiest food could turn toxin and the most known to be unhealthy could be good for you. In conclusion, all foods are actually healthy and good for you, but just when in the right quantity. Too much could turn into toxin and too little could cause deficiency. There are so many different types and in terms of Scotland, the right amount with the combination of the flavour should be more strictly applied and told instead of just relying on the eatwell guide. Education and media influences could help make a change.
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