NutritionThe study of nutrients in food and how they nourish the body.

What does this have to do with this class?Most people in the US eat out 5 times a week.

Many of us have special diets to follow due to disease, illness, allergies, medication…

Foodservice professionals must understand how to combine nutrition science and culinary arts to provide food that is delicious & healthful.

Importance of Nutrition•Provide Energy•Build and Repair Cells•Keep systems working smoothly; breathing, digesting food, building red blood cells

Importance of Nutrition

Good Nutrition

• Provide Energy

• Build and Repair Cells

• Keeps systems in body working smoothly, such as breathing, digesting food, & building red blood cells.

Poor Nutrition

• Decreased Energy

• Developmental Problems

• Decreased Focus

• Long-Term Disease

• Death

Nutrition in the U.S.• Do you get adequate nutrition?

• “Overnutrition” is more of a problem in the U.S. than undernutrition. (Fortified & Enriched Foods)

• Overnutrition mean eating too many calories, too much sugar, & too much fat.

• If you consume more energy (calories) than you burn, you will store the extra as fat.

What is a DRI?

DRI

• Dietary Reference Intake

• Recommended daily amounts of nutrients & energy that healthy people of a particular age range & gender should consume.

2 examples of DRI’s are RDA & AI’sRDA: Recommended Dietary Allowance• Recommended Dietary

Allowance

• Daily Nutrient standards established by US government

• The average daily intake that meet the nutrient requirement of a age & gender.

• Recommends specific protein amounts, 11 vitamins, & 7 minerals

AI: Adequate Intake

• Also identifies daily intake levels for healthy people but are assigned when scientists don’t have enough info to set an RDA

• *RDA & AI apply to food consumed over several days, not 1 single meal***

NUTRIENTS

6 basic categories of nutrients• Carbohydrates

• Lipids (fats)

• Proteins

• Vitamins

• Minerals

• Water

Important substances found in food• Phytochemicals – chemicals that aid the body in

fighting or preventing diseases. They can be identified by the color pigment they provide to certain types of food, such as anthocyanins in blueberries.

• *All nutrients aren’t found in a single food. Must eat a varied diet.*

CARBOHYDRATESSIMPLE & COMPLEX

Carbohydrates• The body’s main source of energy.

• Helps body use protein & fat efficiently.

• Sugar, starch, & fiber are main forms of carbs.

• Carbs, except fiber, provide the body w 4 kilocalories of energy per gram of food eaten.

• The source of many people’s weight problems. Eat the right carbs and burn off the extra “energy”.

2 Types of Carbohydrates

Simple Carbs

• The chemical structure of the molecules are “simple”.

• Digested & absorbed quickly

• Provide short burst of energy

• Fruit, Milk, & all forms of sugar are simple

• Creates issues with hormones & release of insulin.

Complex Carbs

• The chemical structure of glucose molecules are “complex”.

• Found in plant based foods.

• Long lasting source of energy. Take longer to digest.

• Dry beans, peas, starchy veg, rice, grits, pasta, oatmeal, cornmeal, breads & cereals

Fiber – Found only in plant food along w starch & sugar. • Can’t be broken down, isn’t absorbed in

intestines, & is eliminated.

• Chemical cousin to complex carbs but can’t be digested for energy needs.

• High fiber food includes bran, legumes, fruit, veg, & whole grains

2 types of Fiber

Soluble Fiber

• Dissolves in water.

• Makes us feel full for longer

• Slows down release of sugar into the blood & helps lower cholesterol levels in blood

Insoluble Fiber

• Does not dissolve in water

• “Roughage” – acts like a stiff broom to clean the digestive tract

LIPIDSFATS & OILS

Lipids – Fats & Oils• Fats – solid at room temp ********

• Oils – liquid at room temp *******

• Essential nutrient – carries vitamins A,D,E, & K through body

• Protects body from extreme temps

• Provides a reserve supply of energy

• Supplies essential fatty acids such as omega 3 and omega 6

3 types of fatty acids• Saturated – Animal fats are more saturated.

• Monounsaturated fat – found in vegetable oils & foods such as peanuts, olives & avocados. (olive oil & nut oils)

• Polyunsaturated fat – Safflower, sunflower, soybean, corn, cottonseed, sesame & fish oils.

• Limit intake of fat, especially saturated fat & cholesterol which is linked to heart disease.

• Fat contains more than twice the calories of an equal amount of carbs or protein

• Total fat should provide less than 30 % of total calories

More about Lipids• Oxidation – the chemical process that causes

unsaturated fats to spoil. Heat, salt, & moisture speed up oxidation. Store fats & oils in closed containers in a cool, dark place.

Cholesterol – a white, waxy substance that helps the body carry out its many processes. Made in the liver. Important to cells & nervous system. Makes bile acids, vitamin D, & hormones. It’s a natural component of body. Don’t need to get it from food.

Cholesterol – white waxy substance that helps the body carry out many processes.• Made in the liver.

• Important part of cell membranes & nervous system

• Makes bile acids, vitamin D, hormones

• Natural component of body; do not need to get from food.

• Found only in animal foods such as egg yolks, dairy, meat, poultry, seafood, liver, etc.

• Read last paragraph on pg 90 in blue book. Read pg 91

PROTEINSCOMPLETE, INCOMPLETE, COMPLIMENTARY

PROTEINS• ANOTHER CLASS OF NUTRIENTS THAT CAN SUPPLY

ENERGY TO THE BODY.

• NEEDED TO BUILD NEW CELLS & REPAIR INJURED ONES.

• PROVIDE BUILDING BLOCKS IN THE FORM OF AMINO ACIDS FOR MUSCLES, TISSUES, ENZYMES, HORMONES

• LARGE, COMPLEX MOLECULES THAT CONTAIN CHAINS OF AMINO ACIDS

• PROVIDES 4 CALORIES OF ENERGY PER GRAM TO THE BODY

• Only need 50 mg a day. (6 oz cut of meat) extra protein is stored as fat, not muscle. Must eat it daily because the body can’t store protein!!!

Amino Acids• Supplies nitrogen for growth and maintenance

• Maintains fluids

• Keeps body from getting too acidic or basic

• 20 amino acids can be found in food

• 9 of them have to be obtained from food: Essential amino acids; other can be made by the body.

3 kinds of Proteins• Complete: Contain all essential amino acids in right

amount. Good sources are meat, poultry, fish, eggs, & dairy products.

• Incomplete Proteins: Lack 1 or more essential amino acids. Foods from plant sources are incomplete. Dried Beans, peas, grains, & nuts have more protein than other fruits & veggies. Combine w a cooked grain product to get complet protein: example: beans and rice

• Complementary Proteins: 2 or more incomplete protein sources together provide the essential amino acid. Peanut butter sandwich, mac & cheese, tofu w rice, beans & tortillas

VitaminsChemical compounds found in food

Vitamins• Regulate metabolic process, such as digestion &

absorption of nutrients.

• Essential for life & must be obtained from food.

• Help carbs, proteins, fats & minerals work correctly

• Helps the body to use energy from food as fuel

2 types of Vitamins

Water-Soluble

• Vitamins C & B (oranges & grapefruit)

• Need these every day

• Vulnerable to cooking & may be destroyed by heat or washed away by steam or water

Fat-Soluble

• Vitamins A, D, E, & K

• Found in foods containing fat

• Stored in the liver & body fat

• Body draws on these stored vitamins when needed

MineralsClassified as major or trace, according to how much is needed in the diet.

Minerals

Part of the body structures and also needed for body functions,

Getting the right amount is important to good health

Major minerals: calcium, phosphorus, potassium, sodium, & magnesium; Potassium & sodium help maintain the body’s water balance

Trace minerals: Iron, copper, zinc, & iodine are trace. They are as important as major minerals but only require tiny amounts. Iron replenishes red blood cells.

WATER• AN ESSENTIAL NUTRIENT*********

• Essential to all forms of life.

• 55-65% of human body is water by weight

• Enables chemical reactions to take place in body

• Cells, tissues, & organs need it to function

• Helps w/ digestion, absorption, transporting nutrients

• Distribute heat

• Elimination of wates thru kidneys, colon, lungs

• Lubricating joint & cushioning body tissue

• Body can live a long time without other nutrients but only a few days without water

FOOD ADDITIVES• A substance or comination of substances present

in food as a result of processing, production, or packaging.

• They are chemicals; some are natural(carotene); some are synthetic (absorbic acid: identical to vitamin C)

• They are meant to improve flavor, color, & texture in food; retain nutritional value, prevent spoilage, extend shelf life

• VIDEO TIME

UNHEALTHY DIETS LEAD TO:• OSTEOPOROSIS - bones

• OBESITY

• ANEMIA FROM IRON DEFICIENCY – most common in the world

• DENTAL CAVITIES

• CARDIOVASCULAR DISEASE

• DIABETES

• CANCER

MAKING MENU ITEMS MORE NUTRITIOUS• Storing: Nutrients are destroyed by heat & light

(oxidation) and humidity (causes ripening & decay) FIFO!!

• Fruit & most produce should be washed immediately before use. Don’t wash & refrigerate. (allowing to soak washes off vitamins)

• Excessive trimming wastes nutrients. Skins & leaves are rich in vitamins & minerals ie. Potatoes & celery

• Vitamin C is destroyed by air. Use sharp knives & cut before serving

Cooking Food to Preserve Nutrition• The lower the temperature & the shorter the cooking time,

the less nutrient loss will occur. (Raw has more nutrients)

• Do not overcook food. Some starches must be cooked to make nutrients available to the body such as rice.

• Protein losses in meat are mineral but thiamin & vitamin B are lost if overcooked. Nutrients lost through water/drippings or evaporation

• Optimize nutrition by grilling, broiling, baking, poaching, or sautéing and serve immediately.

• To preserve nutrients in foods that must be cooked a long time, serve with a broth which has the nutrients. (Iron Pan)

Preserving Nutrients through Cooking• Fruits & veggies are best served raw

• If cooking, cook quickly.

• Steaming veggies & stir frying is a good way to retain nutrients

• Do not add baking soda to green veggies

• Frying damages vitamin C & nutrients & adds fat

• Add the smallest amount of water needed to cook

• Leave skin on root veggies when baking

Making Menus more healthful• Portion control: Discussion

• Modifications and subsitutions in baking

• Use a slurry instead of a roux. Or use the main ingredient as a thickener

• Use unsaturated oils

• Use low fat dairy products

• Instead of gravy, use coulis, salsas, and chutneys

• Use yogurt instead of sour cream

• Trim fat off of meat

• Use stock to seat veggies instead of using oil or butter

Salts: read chart on pg 123 blue book

Eat Healthy & Exercise

Reading a Food Label

Two Content Layout with Table

Group A Group B

Class 1 82 95

Class 2 76 88

Class 3 84 90

• First bullet point here

• Second bullet point here

• Third bullet point here

Two Content Layout with SmartArt• First bullet point here

• Second bullet point here

• Third bullet point hereGroup A

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