Download Unit 2: Nutrition

Unit 2: Nutrition
What is nutrition?
American Culinary Federation: Culinary Fundamentals.
© 2006, Pearson Education, Upper Saddle River, NJ
07458. All Rights Reserved.
American Culinary Federation: Culinary Fundamentals.
© 2006, Pearson Education, Upper Saddle River, NJ
07458. All Rights Reserved.
• Nutrition is the study of foods
• Foods are a basic requirement for life
• Foods grow new cells, repair damaged
ones, provide energy
• Foods provide calories to keep warm
• Foods provide essential nutrients
• Good nutrition is part of a healthy lifestyle
and healthy countenance
American Culinary Federation: Culinary Fundamentals.
© 2006, Pearson Education, Upper Saddle River, NJ
07458. All Rights Reserved.
Guidelines for Nutrition
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The USDA food guide pyramid
Traditional Mediterranean pyramid
Asian pyramid
Latin pyramid
Pyramids to illustrate special dietary
requirements
American Culinary Federation: Culinary Fundamentals.
© 2006, Pearson Education, Upper Saddle River, NJ
07458. All Rights Reserved.
USDA Food Guide Pyramid
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Presents a plan for a healthy diet
Suggests daily servings
Six categories of foods
Grain-based foods
Fruits and vegetables
Dairy foods
Meats, poultry, fish,
and eggs
• Fats, oils, and sweets
American Culinary Federation: Culinary Fundamentals.
© 2006, Pearson Education, Upper Saddle River, NJ
07458. All Rights Reserved.
Dietary Recommendations for
Americans
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6–11 grain based servings daily
3–5 servings of vegetables
2–4 servings of fruits
2–3 servings of dairy
2–3 servings of protein-rich foods
This is revised every 5 years based on
medical findings
American Culinary Federation: Culinary Fundamentals.
© 2006, Pearson Education, Upper Saddle River, NJ
07458. All Rights Reserved.
2005 Dietary Guidelines
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Aim for a healthy weight
Be physically active every day
Food choices should come from USDA guidelines
Choose whole grains daily
Choose a variety of fruits and vegetables daily
Keep foods safe to eat
Keep diet low in saturated fat
Choose beverages and foods with a moderate amount of
sugars
• Choose and prepare foods with less salt
• Moderate consumption of alcoholic beverages
American Culinary Federation: Culinary Fundamentals.
© 2006, Pearson Education, Upper Saddle River, NJ
07458. All Rights Reserved.
Importance of Calories
• Eating food unlocks energy it carries
• Energy is necessary for growth,
regeneration, and repair of body
• Energy fuels daily activities
American Culinary Federation: Culinary Fundamentals.
© 2006, Pearson Education, Upper Saddle River, NJ
07458. All Rights Reserved.
Source of Calories
Comes from four sources
1. carbohydrates (4 calories /gram)
2. proteins (4 calories/gram)
3. fats (9 calories/gram)
4. alcohol (7 calories/gram)
NOTE: There are 28 grams in 1 ounce
American Culinary Federation: Culinary Fundamentals.
© 2006, Pearson Education, Upper Saddle River, NJ
07458. All Rights Reserved.
Factors That Influence
Caloric Needs
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Weight
Activity level
Age (or life cycle)
Gender
American Culinary Federation: Culinary Fundamentals.
© 2006, Pearson Education, Upper Saddle River, NJ
07458. All Rights Reserved.
Essential Nutrients
• Called “essential” if our body does not
manufacture it
• Some nutrients are more nutrient-dense
than others
• Some foods are empty calories
• Some have no calories
American Culinary Federation: Culinary Fundamentals.
© 2006, Pearson Education, Upper Saddle River, NJ
07458. All Rights Reserved.
Nutrient-Dense Foods
• Carbohydrates
• Are body’s preferred source
of calories
• Breaks down into sugar
(glucose) that the body can
use easily
• Should supply the majority of
daily calories
American Culinary Federation: Culinary Fundamentals.
© 2006, Pearson Education, Upper Saddle River, NJ
07458. All Rights Reserved.
Functions of Carbohydrates
• Provide energy for nervous
system and red blood cells
• Used to burn fat efficiently
• Prevent protein from being
burned as energy
• May provide dietary fiber
American Culinary Federation: Culinary Fundamentals.
© 2006, Pearson Education, Upper Saddle River, NJ
07458. All Rights Reserved.
Simple Carbohydrates
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Monosaccharides (one sugar)
Disaccharides (two sugars)
Easy for body to absorb
Include sucrose, lactose, maltose
American Culinary Federation: Culinary Fundamentals.
© 2006, Pearson Education, Upper Saddle River, NJ
07458. All Rights Reserved.
Complex Carbohydrates
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Polysaccharides (chains of sugars)
Digesting takes more energy
Must be broken down to simple sugars
Found in plant-based foods such as
grains, legumes, nuts and seeds, starchy
root vegetables
• Referred to as “starches”
• Include fructose, glactose
American Culinary Federation: Culinary Fundamentals.
© 2006, Pearson Education, Upper Saddle River, NJ
07458. All Rights Reserved.
Fiber
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Body cannot digest
Non-nutritive
Essential
Present in unrefined
complex carbohydrates
• Two types, soluble and
insoluble
• Proportion of fiber varies
from food to food
American Culinary Federation: Culinary Fundamentals.
© 2006, Pearson Education, Upper Saddle River, NJ
07458. All Rights Reserved.
Soluble Fiber
• Dissolves in water
• Responsible for plant cell structure and
metabolism
• Helps reduce risk of heart attack
• Regulates body’s use of sugars by slowing
their digestion
• Sources include beans, fruits, barley,
vegetables, and oats
American Culinary Federation: Culinary Fundamentals.
© 2006, Pearson Education, Upper Saddle River, NJ
07458. All Rights Reserved.
Insoluble Fiber
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Does not dissolve in water
Structural material of cell walls
Absorbs water to give sensation of fullness
Provides bulk in diet to aid in waste removal
May prevent certain types of cancer
May reduce risk of Type II diabetes
Found in most fruits, vegetables, wheat bran,
popcorn, nuts, whole-grain flours, meals
American Culinary Federation: Culinary Fundamentals.
© 2006, Pearson Education, Upper Saddle River, NJ
07458. All Rights Reserved.
Protein
• Should contribute
12–15 percent of calories
• Nutrient essential for
hormones, body tissue,
enzymes, antibody
production; regulates body fluids
• Builds, maintains, and repairs body tissue
• Transports oxygen, iron, fats, and minerals
through body
American Culinary Federation: Culinary Fundamentals.
© 2006, Pearson Education, Upper Saddle River, NJ
07458. All Rights Reserved.
Amino Acids
• Building blocks of protein
• Proteins in human cells are made of about
20 amino acids
• Eight are considered essential
• Cannot be produced in the human body;
we must have a dietary source
American Culinary Federation: Culinary Fundamentals.
© 2006, Pearson Education, Upper Saddle River, NJ
07458. All Rights Reserved.
Complete Proteins
• Provide complete essential amino acids
• Meats, poultry, fish, eggs, and cheese
American Culinary Federation: Culinary Fundamentals.
© 2006, Pearson Education, Upper Saddle River, NJ
07458. All Rights Reserved.
Incomplete Proteins
• Come from foods with
some protein or
insufficient amounts
• Nuts, grains, some
vegetables (quinoa)
• Legumes
• Must eat combinations of
foods to obtain complete
protein
American Culinary Federation: Culinary Fundamentals.
© 2006, Pearson Education, Upper Saddle River, NJ
07458. All Rights Reserved.
Fats/Oils
• Provide energy and fulfill bodily functions
• Crucial role in flavor development
• Excess can raise risk of coronary disease,
obesity, and certain cancers
• Amount consumed should be below 30 percent
of daily calories
• Should come from mono- or polyunsaturated
sources
• Saturated fats should not be consumed in
amounts exceeding 10 percent of total daily fat
American Culinary Federation: Culinary Fundamentals.
© 2006, Pearson Education, Upper Saddle River, NJ
07458. All Rights Reserved.
Functions of Fats
• Essential for normal growth
and development
• Maintain structural element
in cells
• Assist functioning of immune
system
• Make fat-soluble vitamins
available to our body
• Enhance flavors
• Produce satiety
American Culinary Federation: Culinary Fundamentals.
© 2006, Pearson Education, Upper Saddle River, NJ
07458. All Rights Reserved.
Saturated Fat
• Contains a degree of
hydrogen, known as
hydrogenation
• Improves keeping
qualities
• Raises smoke point
• Solid at room temperature
• Results in trans-fatty acids
• Known to raise blood cholesterol level
• May be carcinogenic
American Culinary Federation: Culinary Fundamentals.
© 2006, Pearson Education, Upper Saddle River, NJ
07458. All Rights Reserved.
Omega-3 Fatty Acids
• Effective in reducing risk
of heart disease by
lowering cholesterol
• Helps reduce fatty
deposits in blood stream
• Sources are fatty fish such as salmon,
mackerel, trout, dark-green leafy vegetables,
certain nuts, certain oils (polyunsaturated)
American Culinary Federation: Culinary Fundamentals.
© 2006, Pearson Education, Upper Saddle River, NJ
07458. All Rights Reserved.
Cholesterol
• Provides a fatty jacket around
nerve fibers
• Produces vitamin D
on the skin
• Types are HDL and LDL
• HDL = high-density lipoproteins
• LDL = low-density lipoproteins
• Dietary cholesterol is found in animal foods
American Culinary Federation: Culinary Fundamentals.
© 2006, Pearson Education, Upper Saddle River, NJ
07458. All Rights Reserved.
HDL and LDL
• HDL clears cholesterol from circulatory
system
• High levels of HDL indicate a reduced
health risk
• LDL is a sticky substance that deposits
cholesterol in arterial walls
• High levels of LDL indicate serum
cholesterol, a higher health risk
American Culinary Federation: Culinary Fundamentals.
© 2006, Pearson Education, Upper Saddle River, NJ
07458. All Rights Reserved.
Noncaloric Nutrients
• Water and its functions
– Dissolves water-soluble
vitamins
– Removes impurities
– Cushions joints
– Maintains pressure on optic
nerves
– Stabilizes blood pressure
– Regulates body temperature
American Culinary Federation: Culinary Fundamentals.
© 2006, Pearson Education, Upper Saddle River, NJ
07458. All Rights Reserved.
Vitamins and Minerals
Water-Soluble and Fat-Soluble
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Water soluble: dissolve in water
Stored briefly in lean tissue
Must be replenished daily
Include the B-complex and vitamin C
Affected by ordinary food handling
Can be lost through exposure to air and heat,
rinsing foods, keeping foods too long
• Can be retained by shorter cooking time, small
amount of water, preparation close to service,
purchase often and use fast
American Culinary Federation: Culinary Fundamentals.
© 2006, Pearson Education, Upper Saddle River, NJ
07458. All Rights Reserved.
American Culinary Federation: Culinary Fundamentals.
© 2006, Pearson Education, Upper Saddle River, NJ
07458. All Rights Reserved.
Fat-Soluble Vitamins
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Vitamins A, D, E, K
Not destroyed by air or water
Vitamin A present in animal foods known as retinol
Beta-carotene, plant foods, orange, yellow, and darkgreen leafy vegetables
Vitamin D is responsible for bone formation; prevents
rickets; found in milk and cereals
Vitamin E works as an antioxidant
Vitamin K is associated with blood clotting; found in darkgreen leafy vegetables
All are essential to maintaining good health
American Culinary Federation: Culinary Fundamentals.
© 2006, Pearson Education, Upper Saddle River, NJ
07458. All Rights Reserved.
Minerals
• Calcium, body’s most abundant mineral,
develops teeth and bones
• Good sources are dairy, broccoli, and leafy
greens
• Phosphorus releases energy from foods; found
in meat, eggs, milk, cheese, fish, nuts, cereals,
legumes
• Sodium and potassium maintain a normal fluid
balance in the body
• Diets high in sodium may aggravate
hypertension
American Culinary Federation: Culinary Fundamentals.
© 2006, Pearson Education, Upper Saddle River, NJ
07458. All Rights Reserved.
Minerals (continued)
• Magnesium aids in tooth and bone structure;
found in green vegetables, legumes, whole
grains, and nuts
• Fluoride prevents tooth decay and osteoporosis;
can be found in saltwater fish and tea
• Iodine is essential for normal thyroid function; is
added to salt in the U.S.
• Iron carries oxygen to red blood cells; found in
meats, whole grains, legumes, leafy vegetables,
and dried fruit
American Culinary Federation: Culinary Fundamentals.
© 2006, Pearson Education, Upper Saddle River, NJ
07458. All Rights Reserved.
Phytochemicals and Antioxidants
• Occur naturally in fruits, vegetables,
grains, and legumes
• Tomatoes have 100+ phytochemicals
• Prevents oxygen damage to cells by
combining with oxygen
American Culinary Federation: Culinary Fundamentals.
© 2006, Pearson Education, Upper Saddle River, NJ
07458. All Rights Reserved.
Nutrition Labeling
• Gives consumers information
on safety and quality of food
• Information is on labels
• NLEA requires standardized
nutrition information on most
packaged foods
• FDA has established
guidelines for manufacturers
American Culinary Federation: Culinary Fundamentals.
© 2006, Pearson Education, Upper Saddle River, NJ
07458. All Rights Reserved.
Nutrition for Chefs
• Chefs must be informed for general well-being of
guests, staff, and themselves
• Foods affect certain conditions
• Sensitivity to diabetes, heart disease, cancer,
allergies is important
• You must read recipes and labels
• Guests will ask for ingredient content that might
be harmful to them
• Be aware of all ingredients in processed foods
that you buy
American Culinary Federation: Culinary Fundamentals.
© 2006, Pearson Education, Upper Saddle River, NJ
07458. All Rights Reserved.
Cooking with Fats Wisely
• Know types of fat
• 1 gram has 9 calories,
no matter what type
• Use sparingly
• Balance portion sizes of foods
with high-fat contents
• Look for alternatives for
palatability such as coulis,
salsas, relishes, compotes
American Culinary Federation: Culinary Fundamentals.
© 2006, Pearson Education, Upper Saddle River, NJ
07458. All Rights Reserved.
Proteins
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Important to a healthy diet
Most Americans do not get enough
Meats today are raised leaner
Trimming fat cuts down on calories
Use cooking techniques that do not add
fat, or remove what is there
American Culinary Federation: Culinary Fundamentals.
© 2006, Pearson Education, Upper Saddle River, NJ
07458. All Rights Reserved.