Unit 2: Nutrition

1. Unit 2: Nutrition What is nutrition? American Culinary Federation: Culinary Fundamentals.

2. American Culinary Federation: Culinary Fundamentals.

3. 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.

4. Guidelines for Nutrition • The USDA food guide pyramid • Traditional Mediterranean pyramid • Asian pyramid • Latin pyramid • Pyramids to illustrate special dietary requirements American Culinary Federation: Culinary Fundamentals.

5. USDA Food Guide Pyramid • 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.

6. Dietary Recommendations for Americans • 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.

7. 2005 Dietary Guidelines • 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.

8. 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.

9. 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.

10. Factors That Influence Caloric Needs • Weight • Activity level • Age (or life cycle) • Gender American Culinary Federation: Culinary Fundamentals.

11. 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.

12. 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.

13. 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.

14. Simple Carbohydrates • Monosaccharides (one sugar) • Disaccharides (two sugars) • Easy for body to absorb • Include sucrose, lactose, maltose American Culinary Federation: Culinary Fundamentals.

15. Complex Carbohydrates • 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.

16. Fiber • 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.

17. 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.

18. Insoluble Fiber • 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.

19. 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.

20. 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.

21. Complete Proteins • Provide complete essential amino acids • Meats, poultry, fish, eggs, and cheese American Culinary Federation: Culinary Fundamentals.

22. 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.

23. 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.

24. 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.

25. 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.

26. 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.

27. 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.

28. 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.

29. 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.

30. Vitamins and MineralsWater-Soluble and Fat-Soluble • 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.

31. American Culinary Federation: Culinary Fundamentals.

32. Fat-Soluble Vitamins • 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 dark-green 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 dark-green leafy vegetables • All are essential to maintaining good health American Culinary Federation: Culinary Fundamentals.

33. 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.

34. 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.

35. 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.

36. 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.

37. 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.

38. 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.

39. Proteins • 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.