Food and Nutrition

Food and Nutrition April 2013

Kitchen Equipment • Bread knife • Serrated edge for cutting bread • Colander • Drains liquids; has larger holes than a strainer • Cutting board • Protects counter when cutting and chopping foods • For proper sanitation should be plastic instead of wood • French/chef’s knife • Large triangular blade, wide at handle and narrow at the tip • Used for slicing, cutting, chopping and dicing

Paring knife • To cut or peel small food items • Refrigerator/freezer thermometer • Used to measure internal temperature of refrigerator/freezer • Rubber scrapper • Has a rubber end • Used to scrape out food from bowls, measuring cups, etc. • Slotted spoon • Spoon with holes • Used to take solids out of liquids • Straight edge/metal spatula • Long flat spatula with a straight edge • Used for leveling and frosting cakes

Strainer • Wire mesh that separates liquid from food • Usually has small sine holes • Tongs • Used to grip and lift hot foods • Vegetable peeler • A tool used to take off the outer surface of vegetables and fruit • Wire whisk/whip • Used for blending, mixing, stirring, beating and whipping milk and eggs

Safety Guidelines and Safe Work Habits • Electrical appliances: • Use dry hands, stand on dry floor, keep away from water • Knives: • Dull knives are more dangerous and less efficient • Grease Fires: • Cover with lid, baking soda or salt, • Avoid flour or sugar • Poisonings and contamination: • Do not mix chlorine with ammonia products • Store cleaning supplies away from foods • Burns: • Lift lids on hot foods away from you • Saucepan handles point away from the front of the range • Falls: • Clean spills immediately to avoid falls • Use stepping stool to reach items in high cupboards

First Aid • Cuts and Burns 1. Severely bleeding – apply direct pressure 2. first-degree burn – place under cold, running water • Electrical Shock 1. Use dry hands to disconnect power source 2. disconnect power source before approaching injured person

Sanitation Standards • Hand Washing: • Wash with soap & water 20 minutes minimum • Wash after sneezing, using the restroom, coughing or touching the face, and touching raw meat • Wear gloves when cut on hand or open sores are present • Work Surfaces: • Disinfect work surfaces with disinfectant • Clothing • Change dirty aprons often • Tasting Foods • Use clean spoon and use only once • Pests and insects • Avid crumbs or spills -keep staples in airtight container • Dispose of garbage properly • Dish Washing Order • Rinse and scrape first - glassware before silverware • Wash pots and pans last

Food-Borne Illness: Result from eating contaminated foods containing poisonous toxins • General conditions for bacteria growth: • Warmth, contaminated foods containing poisonous toxins. • Food with food-borne illness: • Not always off-odor or off-flavor • Often look and smell normal

Types • Botulism: • Improperly canned foods • High in low-acid foods • E-coli: • Bacteria from air from soil, fecal matter, undercooked ground beef • Hepatitis: • Toxin from fecal bacteria transferred by human contact through improper hand washing • Salmonella: • Found in fresh poultry and raw eggs • Staphylococci: • Spread through human mucus contact through food sources

Prevention • Preparation: • Proper hand washing • Washing cutting boards with soap and hot water • Storage • Store raw meat, poultry in refrigerator so they do not drip or touch other foods • Never place cooked food on plates that held raw food

Temperature Zones • Danger zone: • Between 40-140 degrees F. • Keep hot foods hot, and cold foods cold • Foods should not be left at danger zone for more than 2 hours • Cooking: • Cook to proper temperatures • Ground meat to 160 degrees • Egg yolks and whites cooked until firm • Cooling foods: • Place food in shallow dishes and refrigerate immediately • Reheating foods: • Bring sauces, soups, to a boil when reheating; heat other leftovers to 165 degrees • Thawing Foods: • Refrigerator is the safest way to thaw food

MEASURING TECHNIQUES • Measuring flour (or a dry ingredient): • Spoon flour into cup and level off • Measuring brown sugar: • Pack sugar firmly into cup • Measuring liquids: • Use clear cup, on flat surface, at eye level • Measure ¾ cup: • ½ cup + ¼ cup - 1/4c + 1/4c + 1/4c • Measure 1/8 cup: • Use 2 T • Avoid _tapping__ or _Packing_ flour into measuring cup • Give an example of using the most efficient tool. • Using ¼ cup rather than 4 Tbs

Food Preparation Terms: Chop: Cut into small pieces Cream: to work sugar and fat together until the mixture to soft and fluffy Cut in: to cut fat into flour with a pastry blender or two knives Dice: to cut into very small cubes Flour: to sprinkle or coat with a powdered substance, often with crumbs or seasonings Fold in: to mix ingredients by gently turning one part over another Grate: to finely divide food in various sizes by rubbing in on surface with sharp projections

Knead: to work dough to further mix the ingredients and develop the gluten Mince: to cut or chop food as finely as possible Peel: to remove or strip off the skin or rind of some fruits and vegetables Sauté: to brown or cook foods with a small amount of fat using low to medium heat Simmer: to cook just below the boiling point Steam: to cook by the vapor produced when water is heated to the boiling point Whip: to beat rapidly to introduce air bubbles into food

DIETARY GUIDELINES • Aim for fitness • Aim for a healthy weight • Be physically active each day • Build a healthy base • Let the pyramid guide your food choice • Choose a variety of grains daily • Choose a variety of fruits and vegetables daily • Keep food sage to eat • Choose sensibly • Choose a diet that is low in saturated fat and cholesterol • Choose beverages and foods low in sugar • Choose and prepare foods with less salt • If you drink alcoholic beverages, do so in moderation

Function and Implementationof Food Guide Pyramid • Improves general health • Grouped according to nutrients • Groups cannot replace one another • Food diagram = fats are small circle Circle are sugar • Calories are according to age, gender, body size, and activity level

Dietary Intake goals: • Carbohydrates: 55-60% total daily calorie intake • Fat: No more than 30% of daily calorie intake • Protein: 15% of total daily calorie intake

American Diets • Have more fat, sugar, salt, and calories than recommended • Are lower in fiber than recommended • Salt and sodium are added to processed foods, beverages, and diet drinks • High consumption of salt and sodium lead to high blood pressure • Be aware of invisible fat in foods

Water – most essential nutrient • Carries vitamin C and B through the body • Carries waste through the body • Regulates body temperature • Body can not survive with out water • Dehydration = lack of water • Prevent dehydration: drink water and other fluids frequently – don’t wait to be thirsty • 8 – 8oz glasses of water are recommended daily • Urine should be pale yellow (lemonade) • Dark urine is indication of dehydration

Nutrient -Carbohydrates • Primary function is to provide energy • Carbohydrates have 4 calories per gram • Whole grain: bran – fiber; endosperm – starch; germ/seed – B vitamins • Complex carbohydrates • Known as starches • Whole grains, cereal, dried beans, rice • Simple carbohydrates • Known a sugars

Fiber • 20-35 grams daily • Roughage • Attracts water to our intestines, and moves food through the intestines faster • Keeps bowel movements soft, reduces constipation • Cellulose = nondigestible fiber • Food high in fiber: fruits, vegetables, whole grains, legumes, bran cereal, dry beans • Reduces risk of diverticulosis, colon & rectal cancer • To add fiber to a recipe add: bananas, berries, replace flour with part whole wheat flour

Rice and grains • Whole grain: most nutritious bread because it contains the whole grain • White and brown bread: contain only the endosperm • Brown rice: the whole grain form of rice • Cooking rice: covered in simmering water on low heat, triples in bulk • Long grain rice: a rice that will stay dry and fluffy • Instant rice: precooked and dehydrated, fast and doubles

Pasta • Pasta dishes are usually low cost entrees • Store in a tightly covered container at room temperatures • Cook pasta: uncovered in a large amount of boiling water, stirring occasionally; double in bulk • Pasta test for doneness – al dente: meaning firm to the tooth

Quick Breads • Non-yeast, leavened flour based products • Quick and easy to prepare • Overmixing causes tough products • Function of ingredients: • Flour: main ingredients, gives structure • Liquid: provides moisture • Fat: provides tenderness, richness, and some flavor • Salt and sugar: taste/flavoring • Leavening agents: baking powder, eggs, baking soda, and steam • Examples of quick breads: • Muffins - Pancakes -Waffles • Biscuits -Corn bread -Popover

Vitamins • Essential to metabolic process • Vitamins A, C, and E are antioxidants • A = enhance hair, skin, and prevents night blindness • B = essential during pregnancy • C = forms collagen, aids in healing, • D = maintain healthy bones and teeth, sunshine vitamin • E = protects the membranes of white and red blood cells • K = helps blood to clot

Minerals • Most become part of the body –bones, teeth • Others are used to make substances that the body needs • Needed in small amounts but are critical to health • Macro Minerals: calcium, phosphorus, magnesium • Electrolytes: sodium, potassium, chloride • Trace Minerals: iron, iodine, flouride, zinc

Mineral deficiencies • Calcium = osteoporosis: bones gradually lose their minerals becoming weak and fragile • Iron = anemia: low red cell formation, low blood count, animal products provide excellent sources of iron select lean types/cuts

Fruits • Selection • Quality fruits: firm texture, free from decay, smooth skin, dense (heavy), free from bruises • Seasonal fruit = lower in cost, plentiful, better quality • Buy only what you will use in 1 week • Available in frozen, canned • Storage • Store in refrigerator • Fruits ripen and spoil faster at room temperature • Some fruits are picked ripe: apples, oranges, grapefruit • Others are picked green: pears, peaches, bananas, melons • Oxidation = exposure to air and turns brown • Heat, air, water will destroy vitamins in fruit

Vegetables • Selection: firm texture, free from decay, crisp, smooth dense, free from bruises, good color • Wash vegetables to remove pesticides • Avoid nutrient loss • Stir frying is fast and leaves vegetables crisp • Retain nutrients – microwave, simmer, steam, bake vegetables • Heat, air, water will destroy vitamin in vegetables

Protein • Protein builds and repairs body tissue • Lack of protein stunts growth and slow healing • Energy source is 4 calories per gram • Complete protein • 22 amino acids • 9 essential amino acids • Animal sources • Amino acids are basic structural unit of protein • Incomplete protein • Plant sources • Rice & beans; peanut butter & whole wheat bread • Tofu is only complete plant protein

Eggs • Complete protein, vitamins A & D, riboflavin, and iron • Functions: binder = meat loaf; thickener = pudding; coating = breaded chicken; leavening agent = angel food cake; emulsifier = mayonnaise • Protein toughened by heat and long exposure to heat • Beaten egg whites – fat inhibits their formation • Stages of beaten egg whites • Foam • Soft peaks • Stiff peaks • To increase storage life of eggs store in original carton (good for several weeks)

Milk • To prevent scorching heat at low temperature and constant stirring; or heat in the microwave • Pasteurized milk = heat treated to remove harmful organisms • Homogenized milk = fat particles mechanically broken down and evenly distributed so the fat will not separate out • Types of milk: • Reduce fat in recipes • Procedure for white sauce: moderate temperature and stirring constantly • Milk should stay fresh 5-7 days after date stamped on the carton.

Fats • Functions: • Carrier for fat soluble vitamins • Adds flavor to foods • Supplies energy • 9 calories per gram • 66 grams recommended maximum for a 2,000 calorie diet • No more than 30% of calories should come from fat • High fat diets are linked to heart disease, obesity, and cardiovascular related problems

Cholesterol • Produced in liver • Recommended less than 300 mg; Americans consume 350-450 mg • HDL = good cholesterol • LDL = bad cholesterol • High levels are linked to heart disease and obesity

Saturated, mono-unsaturated, poly-unsaturated • Mono unsaturated: • Lowers LDL, raises HDL • Olive oil, olives, avocados, peanuts, canola oil • Poly unsaturated: • Lowers both LDL, and HDL levels • Corn, soybean, and safflower oil • Saturated fat: animal sources, solid at room temperatures • Raises LDL & HDL levels of cholesterol • Examples are: meat, poultry skin, whole milk, tropical oils, butter, shortening, lard

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Food and Nutrition