Y2.U2.1 Nutrition

Nutrition Basics

Questions• Why is nutrition important

to the foodservice industry?

• What are the 6 basic types of nutrition?

• How do phytochemicals and fiber function in the body?

• What is the role of carbohydrates, fats, proteins, vitamins/minerals, and water in people’s diets?

Questions• What are food additives

and how do they function in food?

• What is the role of digestion in nutrition and health?

Key TermsCalorie Hormone

Carbohydrate Insulin

Cholesterol Macronutrient

Essential fatty acid

Micronutrient

Fat Nutrient

Fiber Oxidation

Glucose Starch

IntroThe energy the body needs

to function only comes from the nutrients in food. Without good nutrition, it is difficult to perform well. To provide customers with food that is good and good for them, managers and cooks need a basic knowledge of nutrition.

Intro• Good Nutrition

– Poor nutrition is characterized by not getting enough energy to function well• Example: poor, thin, starving• Example: rich, fat, starving

– Good nutrition is consuming the right amount (quantity) of the right foods (quality)

Calorie Distribution

Malnutrition• Lack of nutrients or an

imbalance of nutrients– Decreased energy– Developmental peoblems– Decreased focus– Long term disease– Death

Malnutrition• Obesity

– 16% of children 6-19 are obese• Osteoporosis

– Bones generally lose their minerals and become weak and fragile. Caused by inadequate sources of calcium and vitamin D, heredity, lack of exercise, being underweight and smoking

• Iron-deficiency anemia– Lack of iron in a person’s blood

• Dental cavities– High-sugar diet, poor dental

care

Malnutrition• Cardiovascular Diseases

– Affects heart and blood vessels: hypertension, stroke, heart attack. Collectively #1 cause of death in U.S.

• Risk factors:– Sedentary lifestyle– Smoking– Overweight/obesity– High cholesterol– High sat/trans fat diet– Diabetes

Malnutrition• Cardiovascular Disease• To decrease risk

– Stop smoking– Healthy diet– Reduce blood cholesterol– Lower high blood pressure– Be physically active every day– Maintain healthy weight– Manage diabetes– Reduce stress

Malnutrition• Diabetes mellitus

– Condition in which the body cannot regulate blood sugar

– Treatable with diet, physical activity and medication

– Untreated can lead to blindness, seizures, kidney failure, heart disease, amputations, coma, death

– Control risk by maintaining body weight, exercise, good nutrition

Malnutrition• Cancer

– Obesity can increase risk for cancer of the • Breast • Colon• Endometrial (uterine)• Esophagus• Kidney• Prostrate

– Reduce risk with diet • Rich in fruits/vegetables• Limit red meat• exercise

Intro• Did you know Americans

spend:– 13.1 % of income on food– 41.9% of food dollar away

from home– 26% of grocery dollar on

meat, poultry, fish, eggs– 17.5% of grocery dollar on

fruits and vegetables– 14.3% of grocery dollar on

cereals and baked goods– 10.5% of grocery dollar on

dairy– Source: Bureau of Labor Statistics, 2002

Intro• As professional cooks you

will be providing close to 50% of the average persons food intake

• Will you be helping them, or hurting them?

• Nutrition is the study of nutrients and how they nourish the body

Nutrients• Nutrients are chemicals in

food that the body needs to work properly

• 3 reasons the body needs nutrients:

1. Provide energy2. Build and repair cells3. Keep systems in the body

working smoothly

Nutrients• 6 nutrient groups

1. Carbohydrates2. Fats3. Proteins4. Vitamins5. Minerals6. Water

Nutrients• All 6 groups are necessary

for good health• Some nutrients are

needed in greater amounts than others– Macronutrients (large) include

carbohydrates, fats and proteins• Provide fuel energy

– Micronutrients (small) include vitamins and minerals• Control the release of energy

Nutrients• Fiber

– Promotes digestive health and regularity

– Found in plant foods such as whole grains, fruits, vegetables, nuts and legumes

Nutrients• Phytochemicals: Aid the

body in fighting or preventing diseases

• Carotenoids• Ellagic acid• Flavonoids• Resveratrol• Glucosinolates• Phytoestrogens

– Found in a large variety of colorful fruits and vegetables- need variety in diet

Nutrients• Energy is measured in

calories• 1 gram of carbohydrate =

4 calories• 1 gram of protein = 4

calories• 1 gram of fat = 9 calories• 1 gram of alcohol = 7

calories– Also known as kilocalorie:

energy needed to raise the temperature of 1 kilogram water by 1 degree Celsius

ELEPHANT STEW• 1 Elephant, Medium size,

2 rabbits (optional),gravy.

Cut elephant into bite size pieces and cover with gravy. Cook over kerosene fire for about 4 weeks at 465 degrees F. This elephant serves 3,800 adults and 35 children. If more are expected, two rabbits may be added. Do this only if absolute necessary, as most people do not like to find a hare in their stew

source unknown

Carbohydrates & Fiber• Sugar

• Starch

• Fiber

Carbohydrates & Fiber• Carbohydrates are the

body’s main energy source

• Two types of carbohydrate

1. Simple carbohydrates (Sugars)

– Monosaccharide• Glucose →

– Disaccharide • sucrose

– Found in fruit, milk, refined sugars

– Provide short burst of energy

Carbohydrates & Fiber2. Complex carbohydrates– Starch

• Polysaccharide → (Ex. amylose)– Found in plant based foods,

grains, legumes, vegetables, provides longer lasting energy

– Fiber • Soluble

– Dissolves in water, slows release of sugar into blood, helps reduce cholesterol, found in fruit, vegetable, oats, barley, whole grains

• Insoluble– Does not dissolve in water,

cleans digestive tract, found in fruit, vegetables, wheat bran, nuts, whole grain flour

Carbohydrates & Fiber• Sugars are found

naturally in many foods such as fruits, vegetables and milk

• Glucose is our primary energy source and the only energy source for the brain and nervous system

• Good sources of glucose are fruits, vegetables and honey

Carbohydrates & Fiber• Hormones are biochemical

messengers that regulate many body functions– Insulin is a hormone

produced by the pancreas and is essential in transporting glucose throughout the body

Carbohydrates & Fiber• Good sources for complex

carbohydrates (starch) include dry beans and peas; starchy vegetables, such as potatoes and corn; rice, grits, pasta, oatmeal, and cornmeal; and breads and cereal

• Good sources of fiber (found only in plant foods) include bran, legumes, fruits, vegetables, and whole grains

Fat and Cholesterol• Fat (lipids) usually refer

to both fats and oils– Fats are usually solid and

come from animals– Oils are usually liquid and

usually come from plants• Fats supply chemicals

called essential fatty acids• Fat should be limited to

30% or less of total calories (10% saturated)

Fat and Cholesterol• Essential fatty acids

– Needed for healthy skin and cells

– Carries vitamin A, D, E and K

– Used to make substances that regulate blood pressure, contraction of certain muscles, blood clotting, and immune responses

– Necessary for normal growth

Fat and Cholesterol• All fat in foods have a

combination of fatty acids, the predominate type designates the classification

• 3 types of fatty acids– Saturated →

• Cannot accept more hydrogen

– Monounsaturated →• Have one open site

– Polyunsaturated →• Have more than one open

site

Fat and Cholesterol

1.Saturated– Meat, poultry, fish, dairy

products, butter, lard, palm oil, coconut oil• Has been shown to increase

LDL levels, can increase risk of heart disease

Fat and Cholesterol

2.Monounsaturated– Olive, canola, peanut,

avocado and nut oils, can reduce the risk of heart disease

Fat and Cholesterol

3.Polyunsaturated– Safflower, sunflower,

soybean, corn, cotton seed, sesame and fish oils• Omega-3, can reduce risk of

heart disease, found in fatty fish (salmon), dark-green leafy vegetables (spinach), walnuts, canola oil

• Trans fat, caused by hydrogenation, can increase risk of heart disease, changing liquid fat to solid, found in shortening, margarines, (baked goods)

Fat and Cholesterol• Oxidation is a chemical

process that causes unsaturated fats to spoil– Fatty free radical (R●, C●)– Heat, light, salt and

moisture speed up oxidation– Store in tightly closed

containers under refrigeration or in a cool dark place

– Oxidized fats taste soapy

Fat and Cholesterol• Cholesterol is a white waxy

substance made in the liver– Important part of cell

membranes, nervous system, digestive system, and hormone production

– Found in animal foods such as liver, egg yolks, dairy products, meat, poultry, fish, and shellfish

– High levels in blood are linked with heart disease

Fat and Cholesterol• Cholesterol is

transported by 2 proteins

1. HDL high-density lipoprotein• Clears cholesterol out of

circulatory system• Reduced health risk

2. LDL low-density lipoprotein• Takes cholesterol into

circulatory system• Sticky substance that can

deposit on arterial walls, increased health risk

Proteins• Proteins are food

components made up of amino acids

• About one-fifth of the body’s total weight is protein– Skin, hair, nails, muscles,

and tendons are made up of protein

• Proteins are needed to build new cells and repair injured ones

• Proteins are made up of 22 amino acids, 20 from food

• The body can make 13• 9 must be provided by

food and are called essential amino acids

Proteins

Proteins• Complete proteins are

called complete because they contain all 9 essential amino acids in the right amount

• Good sources of complete proteins are meat, poultry, fish, eggs, and dairy products– Not necessarily healthiest

choices• Need about 50 g. per day

(5.5 oz. meat), extra is stored as fat

Proteins• Incomplete proteins lack 1

or more of the essential amino acids

• Foods from plant sources are incomplete proteins

• Dried beans, dried peas, grains and nuts have more proteins than other vegetables and fruits

• Can be combined to complete

Proteins• Complementary Proteins-

Mutual Supplementation– Combining incomplete

proteins to form complete proteins• Combine legumes and grain

(lentils and rice), plant and animal (macaroni and cheese)

– Traditional ethnic cuisines offer many examples:• Red beans and rice• Pasta and beans• Tortillas and beans• Tofu and rice• Hummus and pita

Vitamins and Minerals• Vitamins are a group of

substances essential for normal cell function, growth and development –nih

– Help in growth, reproduction, and the operation and maintenance of the body

– Needed for regulating metabolic processes, such as digestion and absorption of nutrients

Vitamins• 13 essential vitamins

– Vitamin A – Vitamin C – Vitamin D – Vitamin E – Vitamin K – Vitamin B1 (thiamine) – Vitamin B2 (riboflavin) – Vitamin B3 (niacin) – Pantothenic acid – Biotin – Vitamin B6 – Vitamin B12 – Folate (folic acid)

Vitamins • 2 types of vitamins

1.Water-soluble vitamins (C and B)-mix only with water, found in foods like oranges and grapefruit, need every day, can be destroyed by heat

2.Fat-soluble vitamins (A, D, E, and K)-mix only with fat, found in foods that contain fat, stored in the liver or body fat, body draws on these when needed

Vitamins • Phytochemicals

– Compounds that occur naturally in fruits, vegetables, legumes and grain

– New area of study– Indications of health

benefits• Get nutrition from foods rather

than supplements, if possible– Some have antioxidant

properties– Some affect hormone levels– Some change enzymes that

may eliminate carcinogens

Vitamins• Antioxidants

– Include vitamin A, C, E, the mineral selenium, and the caratenoid family

– Combat cellular damage caused by free radicals (R●)

Vitamins and Minerals• Mineral: a solid

homogeneous crystalline chemical element or compound that results from the inorganic processes of nature –Miriam Webster

– Calcium and phosphorus help build strong bones and teeth

– Potassium and sodium maintain water balance

– Iron replenishes red blood cells

Minerals• 2 types of minerals

1. Major minerals, calcium and phosphorus (build strong bones and teeth), potassium and sodium (maintain body’s water balance), and magnesium

2. Trace minerals, iron (replenish red blood cells), copper, zinc and iodine

Water• Essential to human life

-over half the body consists of water (55-65%)-necessary for digestion, absorption and transportation of nutrients, elimination of waste through kidney, colon and lungs-distributes and releases heat-lubricates joints, cushions body tissues

Digestive system• Breaks down foods to

their simplest parts– Mouth - chewing– Stomach – acids/enzymes– Chyme moves to small

intestine– Much absorption from small

intestine– Bile from gall bladder

breaks down fats into fatty acids

– Waste sent to large intestine

Food additives• Substance or combination

of substances present in food as a result of processing, production or packaging

• Additive: is a chemical (like a nutrient)– Natural (extracted like carotene

[vitamin A])– Synthetic (ascorbic acid

[vitamin C])– Can be familiar such as salt,

vanilla, baking soda, yeast… ingredient or additive

Food additives• Functions

– Improve flavor, color, texture– Retain nutritional value– Prevent spoilage– Extend shelf life

• USDA maintains GRAS list