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Y2.U2.2 Nutrition
Making Menus More
Nutritious
Questions
• What techniques for food
preparation preserve
nutrients?
• How can menus and recipes
be more healthful?
• What are healthful
substitutes for high fat
items?
• What recent developments in
food production affect
nutrition?
Purchasing and Receiving
• Frozen received frozen
• Cold food at 41°F. or lower
• Receive dry goods, including
onions and potatoes, at room
temperature (50-70°F.), in clean
and dry condition
• Check for infestation, mold, cuts,
discoloration, dull appearance,
unpleasant order or taste
• Produce is heavy for its size, not
wilting or wrinkled
Storing
• Keep dry goods at cool room
temperature
• Refrigerated 41°F. or below
• Frozen 32°F. or below
Prepping Foods
• Purchase fresh, high quality
products
– When washing vegetables
wash them quickly and
thoroughly
– Preserve water soluble
vitamins (don’t soak)
– Avoid excess trimming, use
trimmings for stock
– Prep close to serving time
– Use sharp knife
Choose Healthy Ingredients
• Use more fresh fruit,
vegetables, and whole grains
– Seasonal
– Regional
• Use less fat, refined
carbohydrates and sugars
– Mono & polyunsaturated
– Reductions (Reduce=decrease volume
of liquid by simmering or boiling)
– Herbs, spices, vinegars
Healthy Techniques
• Emphasize
– Dry
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Grilling
Roasting
Broiling
Baking
Dry sauté
– Moist
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Steaming
Poaching
Simmering
Boiling
– Combination
• Stewing
• Braising
Healthy Techniques
• Limit
– Frying
– Thick/rich sauces (roux/liaison)
General tips
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Use less fat (healthier fat)
Use freshest, highest quality
Modify portion sizes
Know nutritional content
Reduce Salt/sodium
Avoid excessive trimming,
soaking and cooking time of
produce
• Avoid over washing produce
or grains
Cooking Foods
• The lower the temperature,
the shorter the cooking
period, the less nutrient loss.
– When cooking vegetables, the
less water used, the more
vitamin B & C are retained
– Best methods: stir-frying, brief
steaming, baking root
vegetables in skin
– If grains are washed, don’t
rinse
– Avoid over-baking grains
Sweat
vegetables
in stock,
finish with a
small
amount of
butter or nut
oil, use fat
at end
Cooking Foods
– Nutrients in meats are lost
through water evaporation
and leached out with
drippings, (thiamin and B6)
cook to correct
temperature
– Grill or sauté meats
– Marinate, pound, slow moist
cook leaner cuts
– Caramelize fruits and
vegetables for added flavor
Changing Ingredients
• Intelligent, healthy, and
attractive substitutions can
be nutritious and appealing
– Use more whole grains
(quinoa, kamut, barley)
– Use more legumes
– Use yogurt instead of sour
cream
– Use more soy products
– Bake foods coated with
breadcrumbs or crushed
cornflakes instead of frying for
crispness
Changing Ingredients
– Instead of a liaison (mixture of
egg yolks and cream) use a
reduction or flavored oil
– Use oil based dressings or
tahini (sesame paste) rather
than cream and egg
– Replace oil with stock for
vinaigrette
– Use vegetable purees
– Use spices, fresh herbs and
vinegars instead of salt
Instead of
pie:
Cobbler
Substitutions
Instead of
Use
Whole milk
2%, 1%, fat-free
Eggs, whole or yolks
Whites, egg substitute,
fruit or veg puree
Butter
Canola/olive oil
Cheese
Low-fat varieties
Yogurt
Low or on-fat
Bacon
Turkey bacon, Canadian
bacon, lean ham
Sausage
Turkey sausage, soy
crumbles
Ground beef
Ground turkey, sirloin, soy
Chocolate
Cocoa
Heavy Cream
Equal portions ½&½, and
canned evaporated skim
milk
Changing Ingredients
• Look to other cuisines:
– Spanish paella
– Creole jambalaya
– Middle Eastern tabouleh
Concerns
• Pesticides: Chemicals that kill
insects and other pests
• Herbicides: Weed killers
• Hormones: Often injected into
animals to make them grow
• Antibiotics: medicines that
prevent infection
• GMOs: Genetically modified
organisms, which are plants or
animals whose genetic make-up
has been changed
• Feed made from animals products
GMO benefits?
-Better resistance
to insects, weeds,
fungi
-Improved
nutritional value
-Withstand
extreme heat,
cold, drought
-Better flavor
Concerns
• Human effects from?
– Bovine Growth Hormone
– Antibiotics
– Bone meal in feed
Products
• Conventional: Approved USDA
and FDA agricultural methods.
Allows fertilizers, pesticides,
hormones, drugs that are GRAS
• Organic: produced without
pesticides, synthetic fertilizers,
antibiotics, growth hormones. Soil
and water are usually conserved
• Local: local producers,
conventional or organic
• Natural: legally meaningless
Products
• Certified organic: National
Organic Program of the USDA
– 100% organic (95%)
– Made with organic ingredients
(70%)
– Applies to farming and processing
techniques that are simple, nontoxic, and sustainable
CIA 7 Principles of Healthy Cooking
1. Select ingredients with care
2. Store and prepare all foods
with the aim of preserving
their best possible flavor,
texture, color and over
nutritional value
3. Incorporate a variety of
plant-based dishes on the
menu in all categories
4. Manage the amount of fat
used both as part of a
preparation or cooking
technique
CIA 7 Principles of Healthy Cooking
5. Serve appropriate portions
of food
6. Use salt with care and
purpose
7. Offer a variety of beverages,
both alcoholic and nonalcoholic, that compliment
the menu