Chapter 2 Nutrition

1. Chapter 2 Nutrition

2. The Importance of Nutrition People need certain nutrients on a regular basis to maintain health and prevent disease. • Nutrition is the study of the nutrients in food and how they nourish the body. • Nutrients are components of food that are needed for the body to function. • Restaurant and foodservice professionals need to understand the nutritional needs of their customers. • Restaurants are now offering more options that fit into a healthy lifestyle 2.1 Chapter 2 | Nutrition

3. Nutrients • 6 basic nutrients • Carbohydrates • Proteins • Lipids (fats) • Vitamins • Minerals • Water If one nutrient is missing in a day, the rest can’t work properly

4. Nutrients (cont.) • Fiber: promotes digestive health and regularity • Found in plant food (whole grains, fruit and vegetables, nuts, legumes) • Phytochemicals: chemicals that aid the body in fighting or preventing diseases • Can be identified by the color pigment of food (anthocyanins in blueberries) • Eating lots of colorful produce can ensure plenty of phytochemicals

5. Nutrients: Carbohydrates • Carbohydrates are the body’s main-energy source. • Simple carbohydrates: • contain one or two sugars • digested and absorbed quickly and provide a short burst of energy (fruit, milk, sugar, honey) • Glucose: the primary source of energy for the body; only source for the brain. • Hormones are special chemical messengers made by bodies that regulate different body functions. • insulin: hormone produced in pancreas, allows glucose (blood sugar) to travel around body, aids in digestion 2.1 Chapter 2 | Nutrition

6. Complex carbs • Complex carbohydrates contains many glucose molecules. • Provides long lasting source of energy • Take longer to digest than simple carbs • Found in grains, legumes, vegetables • Fiber is found only in plant food, can’t be digested • Soluble fiber: dissolves in water; makes you feel full for a longer time • Insoluble fiber: doesn’t dissolve in water; cleans and scrubs digestive tract

7. Nutrients: Lipids/fats • Lipids is another word for fat. • Fats are solid at room temperature and mostly come from animals. • Oils are liquid at room temperature. • Fats and oils: • Carry vitamins A,D,E,K through body • Cushion organs • Energy • Protects body against cold temperatures 2.1 Chapter 2 | Nutrition

8. Fats cont. Essential fatty acids (3 kinds): are building blocks of fats • Saturated: animal fats and coconut oil • Polyunsaturated: vegetable oils, nuts, olives • Monounsaturated: same as polyunsat. Oxidation is a chemical process that causes unsaturated fats to spoil. Cholesterol is a white, waxy substance; made in the liver and found in animal products; not necessary to eat more than body makes Trans fatty acids are the result of taking a liquid fat and making it solid by hydrogenation • Hydrogenation: makes foods stay fresh longer

9. Nutrients: Proteins • Proteins: supply energy and needed to build new cells and repair injured ones. • Amino acids: building blocks of proteins • Essential AA: 9 AA that have to be obtained in food (not made by body) • Complete proteins: contain all the essential amino acids (animal products) • Incomplete proteins lack one or more of the essential amino acids (dried beans/peas, grains, nuts) • Complementary proteins are two or more incomplete protein sources eaten together to make a complete protein (red beans and rice, beans and tortilla, peanut butter sandwich) 2.1 Chapter 2 | Nutrition

10. Energy breakdown • One gram of carbohydrates = 4 calories • One gram of protein = 4 calories • One gram of fat = 9 calories

11. Nutrients: Vitaminsand Minerals Vitamins and minerals help carbs, protein, and fats work properly (do not provide energy for body); needed in small amounts • Vitamins: • Water soluble vitamins: B and C • citrus and enriched grain products • can be washed away by steam or water • Fat soluble vitamins: A,D,E,K • food containing fat • stored in liver and body fat 2.1 Chapter 2 | Nutrition

12. Minerals Minerals are classified as major or trace, according to how much is needed in the diet. • Major minerals: • calcium, phosphorus (strong bones and teeth) • potassium, sodium (body’s water balance) • Trace minerals: • Iron, copper, zinc, iodine • Iron is needed for replenishing red blood cells

13. Nutrients: Water • About 55 to 65 % of the human body is water by weight. • Water has many important roles: • Helps with digestion, absorption, and transportation of nutrients. • Helps with the elimination of wastes through the kidneys, colon, and lungs. • Distributing heat throughout the body and allowing heat to be released through the skin by evaporation (sweating). • Lubricating joints • Cushioning body tissues. • The human body can live a long time without many other nutrients, but only a few days without water. 2.1 Chapter 2 | Nutrition

14. The Digestive System • Digestion is the process of breaking down food into its simplest parts so that it can be absorbed: • Digestion begins in the mouth. • The teeth grind food into smaller pieces and mix it with saliva. • After you swallow food, the stomach breaks it down with the aid of enzymes and acids, turning it into a fluid called chyme. • The chyme moves to the small intestine, where the majority of digestion and absorption of nutrients occurs. • As the digestive system sends the nutrients to parts of the body to be used, the wastes of digestion are sent to the large intestine. • The large intestine absorbs water and stores feces for elimination through the colon and anus. 2.1 Chapter 2 | Nutrition

15. Food Additives A food additive is a chemical substance or combination of substances present in food as a result of processing, production, or packaging. • Many additives occur naturally or are extracted from food. Others are synthetic but chemically identical to natural substances (ascorbic acid = vitamin C) • All food additives are carefully regulated by the Food and Drug Administration. • Additives help keep food wholesome and appealing during transport to markets. • Without additives, many food items would be less attractive, less flavorful, less nutritious, more likely to spoil, and more costly. 2.1 Chapter 2 | Nutrition

16. A Healthy Diet • Recommended Dietary Allowances are daily nutrient standards established by the U.S. government. • A vegetarian is a person who consumes no meat, fish, or poultry products: • Lacto-vegetarians consume vegetarian items plus dairy products • Lacto-ovo-vegetarians consume vegetarian items plus dairy products and eggs. • vegans follows the strictest diet of all and will consume no dairy, eggs, meat, poultry, fish, or anything containing an animal product or byproduct. • vegans consume only grains, legumes, vegetables, fruit, nuts and seeds 2.1 Chapter 2 | Nutrition

17. A Healthy Diet (cont.) • Malnutrition is a condition that occurs when a body does not get enough nutrients. • Overweight or obese has a weight that is greater than what is generally considered healthy (16% of U.S. children and teens are obese) • Osteoporosis: bones gradually lose their minerals and become weak and fragile (lack of calcium and vitamin D) • Anemia: lack of iron in a person’s blood. • Cardiovascular diseases: affect the heart and blood vessels; # 1 killer in US (hypertension, strokes, heart attacks) • Diabetes mellitus: the body cannot regulate blood sugar properly.  • To reduce the risk of cancer, eat a diet rich in fruits and vegetables, limit red meat, and exercise. 2.1 Chapter 2 | Nutrition

18. Food-Preparation Techniques • Healthy menus require techniques that keep as many nutrients as possible. • Purchasing high-quality products is the first step toward providing nutritious meals. • Store food asap in dry storage (50-70 degrees) • When preparing vegetables, wash them quickly and thoroughly (don’t let soak or trim excessively) 2.2 Chapter 2 | Nutrition

19. Food-Preparation Techniques (cont.) • When cooking food, the lower the temperature and the shorter the cooking period, the less the nutrient loss. • Be careful not to overwashgrains (rice), which can affect vitamin content. • Meat loses thiamin and B12 when overcooked • Cook meat in cast iron to get iron in diet • Food should be cooked only as much as necessary and served as soon as possible • Heat breaks down nutrient 2.2 Chapter 2 | Nutrition

20. Making MenusMore Healthful • Portion control means controlling the quantity of particular foods by using appropriately sized servings. • Healthy cooking can also be about adding healthful ingredients (fruit, vegetables, whole grains, legumes) • Modify recipes to be lower in fat, sugar, and salt • Use applesauce in place of butter • Use egg substitute instead of egg (reduces cholesterol) • Meat modifications: • choose low fat meat cuts (loin) • trim visible fat • for poultry, choose white meat instead of dark 2.2 Chapter 2 | Nutrition

21. Reducing Excessive Fats • Saturated fats (butter, lard, tropical oils) and trans fats (margarine, shortening) can be reduced by using less • For food items that can’t be changed, limit the frequency with which they are eaten or decrease the portion size that is served. • When making substitutions, remember the role that fat plays in the food item. Not all fats can be reduced, removed, or replaced. 2.2 Chapter 2 | Nutrition

22. Types of Produce(From a Grower’s Point of View) • Some customers may want to know how the food was produced before it got to the restaurant • Organic: produced without pesticides or fertilizers • Genetically modified organisms (GMOs) are plants or animals whose genetic makeup has been altered to: • Better resistance to insects • Able to withstand extreme hot, cold • Better flavor 2.2 Chapter 2 | Nutrition