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