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Y2.U2.2 Nutrition

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?.

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Y2.U2.2 Nutrition

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  1. Y2.U2.2 Nutrition Making Menus More Nutritious

  2. 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?

  3. 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

  4. Storing • Keep dry goods at cool room temperature • Refrigerated 41°F. or below • Frozen 32°F. or below

  5. 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

  6. 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

  7. Healthy Techniques • Emphasize • Dry • Grilling • Roasting • Broiling • Baking • Dry sauté • Moist • Steaming • Poaching • Simmering • Boiling • Combination • Stewing • Braising

  8. Healthy Techniques • Limit • Frying • Thick/rich sauces (roux/liaison)

  9. General tips • 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

  10. Cooking Foods Sweat vegetables in stock, finish with a small amount of butter or nut oil, use fat at end • 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

  11. 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

  12. 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

  13. 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

  14. Substitutions

  15. Changing Ingredients • Look to other cuisines: • Spanish paella • Creole jambalaya • Middle Eastern tabouleh

  16. Concerns • GMO benefits? • -Better resistance to insects, weeds, fungi • -Improved nutritional value • -Withstand extreme heat, cold, drought • -Better flavor • 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

  17. Concerns • Human effects from? • Bovine Growth Hormone • Antibiotics • Bone meal in feed

  18. 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

  19. 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, non-toxic, and sustainable

  20. CIA 7 Principles of Healthy Cooking • Select ingredients with care • Store and prepare all foods with the aim of preserving their best possible flavor, texture, color and over nutritional value • Incorporate a variety of plant-based dishes on the menu in all categories • Manage the amount of fat used both as part of a preparation or cooking technique

  21. CIA 7 Principles of Healthy Cooking • Serve appropriate portions of food • Use salt with care and purpose • Offer a variety of beverages, both alcoholic and non-alcoholic, that compliment the menu

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