Nutritious Diet Essentials and Healthy Cooking Techniques

1. Sarah R. Labensky, CCP Alan M. Hause Priscilla A. Martel

2. Chapter 23 HealthyCooking Sarah R. Labensky, CCP Alan M. Hause Priscilla A. Martel On Cooking Labensky, Hause & Martel

3. Chapter 23 HealthyCooking On Cooking Labensky, Hause & Martel

4. Key Terms additives allergens amaranth bean flour buckwheat flour calorie flavonoids flax

5. Key Terms hydrogenated fat metabolism millet nutrition quinoa saturated fat sorghum trans fats unsaturated fat

6. Learning Objectives 23.2 23.1 23.3 23.4 After this lecture, you should be able tocomplete the following Learning Objectives Identify categories of nutrients and explain their importance in a healthy diet Identify the characteristics of a nutritiousdiet for healthy adults Describe diet-planning tools available to consumers and chefs Understand the effects of storage and preparation techniques on the nutritional value of food

7. Learning Objectives 23.6 23.5 After this lecture, you should be able tocomplete the following Learning Objectives Appreciate the use of alternative ingredients and substitutes in developing recipes and menus to provide guests with healthy foods and dishes for special dietary needs Understand the range of vegetarian dietsand use a variety of protein products as alternatives to meat, poultry, fish or dairy

8. Learning Objective 23.1 Identify categories of nutrients & explain their importance in a healthy diet

9. 23.1 Categories of Nutrients in a Healthy Diet • Six Categoriesof Nutrients Carbohydrates Lipids Protein Vitamins Minerals Water Calorie (kcal) Nutrition Amount of heat required to raise 1000g of water 1°C The science that studies nutrients

10. Learning Objective 23.2 Identify the characteristics of anutritious diet for healthy adults

11. 23.2 Characteristics of a Nutritious Adult Diet Essential Nutrients Nonessential Nutrients Provide calories needed in larger quantities Healthy bodies can make them in sufficient quantities

12. 23.2 Characteristics of a Nutritious Adult Diet Macronutrients Provide calories for energy Needed in large quantities

13. 23.2 Characteristics of a Nutritious Adult Diet Carbohydrates Simple Complex

14. 23.2 Characteristics of a Nutritious Adult Diet Dietary Fiber Soluble Insoluble

15. 23.2 Characteristics of a Nutritious Adult Diet Saturated fat Found mainly inanimal products Unsaturated fat From plantsand plant foods

16. 23.2 Characteristics of a Nutritious Adult Diet Hydrogenated fat Unsaturated, liquid fats, solid at room temp Trans fats Vegetable oils solidified through hydrogenation

17. 23.2 Characteristics of a Nutritious Adult Diet Proteins—Amino Acids Regulate balance of water, acids, and bases Move nutrients in and out of cells

18. 23.2 Characteristics of a Nutritious Adult Diet Micronutrients Vitamins & minerals Needed insmaller amounts

19. 23.2 Characteristics of a Nutritious Adult Diet Metabolism All chemical reactionsand physical processes occurring in living cells

20. 23.2 Characteristics of a Nutritious Adult Diet • Fat-solubleA, D, E, K Vitamins Regulate metabolism and normal growth and body function Water-solubleB, C

21. 23.2 Characteristics of a Nutritious Adult Diet Minerals Cannot be manufacturedin the body Major minerals Trace minerals

22. 23.2 Characteristics of a Nutritious Adult Diet Water The human body isapproximately 60% water Transports nutrients andwastes throughout the body

23. 23.2 Characteristics of a Nutritious Adult Diet Phytochemicals May act as antioxidants Flavonoids Plant pigmentsthat dissolve readily in water

24. Learning Objective 23.3 Available Diet-Planning Tools 23.3 The Food Guide Pyramid 2005 Dietary Guidelines Nutrition Labeling Describe diet-planning toolsavailable toconsumersand chefs

25. 23.3 Available Diet-Planning Tools • Food and Drug Administration (FDA) • U.S. Department of Agriculture (USDA) • U.S. Departmentof the Interior • U.S. Department of Health and Human Services (HHS) Federal Regulatory Agencies

26. 23.3 Available Diet-Planning Tools • American Heart Association • American Cancer Society • Centers of Disease Control and Prevention (CDC) • National Institutesof Health (NIH) Health Organizations

27. Learning Objective 23.4 Understand the effects of storage and preparation techniques on the nutritional value of food

28. 23.4 Storage and Preparation Effects • Long exposureto air • Water loss in fruits and vegetable • Riboflavin inmilk products Storage

29. 23.4 Storage and Preparation Effects • Prepare as closeto service timeas possible • Boiled vs. steamedor microwave • Roasting & grilling vs. stewing and braising Preparation

30. Learning Objective 23.5 Appreciate the use of alternative ingredients and substitutes in developing recipes and menus to provide guests with healthy foods and dishes for special dietary needs

31. 23.5 Ingredient Substitutes and Alternatives Ingredient Substitutions Replacement of one ingredient with another, presumably similar

32. 23.5 Ingredient Substitutes and Alternatives Ingredient Alternatives Replacement of one ingredient with another of different characteristics

33. 23.5 Ingredient Substitutes and Alternatives • Salt • Sugars • Fats • Dairy • Eggs CommonlySubstitutedIngredients

34. 23.5 Ingredient Substitutes and Alternatives Additives Substances added to prevent spoilage or improve product Allergens Substances that cause allergic reactions

35. 23.5 Ingredient Substitutes and Alternatives Gluten Substitutes and Alternatives Amaranth Bean flour Cooked, dried beans ground to a powder Seeds of anannual herb plant Buckwheat flour Millet Resembles corn, primarily used for animal feed Dark, nutty-tasting tinyoval flour Millet and Amaranth Flours

36. 23.5 Ingredient Substitutes and Alternatives Gluten Substitutes and Alternatives Quinoa Spherical seedsof a plant nativeto S. America

37. 23.5 Ingredient Substitutes and Alternatives Gluten Substitutes and Alternatives Flax Linseed, richin omega-3 Sorghum Resembles corn, primarily usedfor animal feed

38. 23.5 Ingredient Substitutes and Alternatives • No more than1000 calories • 15 to 25%from protein • 45 to 65% from carbohydrates • 20 to 35% from fat Sample HealthyRestaurant Menu Should offer 8-12 grams fiber No more than1000 Mg salt 1 to 1 ½ cupsfresh vegetables

39. Learning Objective 23.6 Vegetarian Diets & Protein Alternatives 23.6 Vegan Raw foodist Fruitarian Ovo-vegetarian Ovo-lacto-vegetarian Lacto-vegetarian Understand the rangeof vegetarian diets anduse a variety of proteinproducts as alternativesto meat, poultry, fishor dairy

40. 23.6 Vegetarian Diets & Protein Alternatives Red Miso White Miso • Soy “milk” • Tofu orbean curds • Silken tofu • Miso • Tempeh • Texturedsoy protein Soybean-BasedProducts

41. 23.6 Vegetarian Diets & Protein Alternatives • Seitan • Grain beverages • Analogous foods Other Popular Vegetarian Ingredients

42. Chapter Summary 23.2 23.1 23.3 23.4 Identify categories of nutrients and explain their importance in a healthy diet Identify the characteristics of a nutritiousdiet for healthy adults Describe diet-planning tools available to consumers and chefs Understand the effects of storage and preparation techniques on the nutritional value of food

43. Chapter Summary 23.6 23.5 Appreciate the use of alternative ingredients and substitutes in developing recipes and menus to provide guests with healthy foods and dishes for special dietary needs Understand the range of vegetarian dietsand use a variety of protein products as alternatives to meat, poultry, fish or dairy

44. Chapter 23 HealthyCooking END On Cooking Labensky, Hause & Martel