Chapter 2 Nutrition

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

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

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

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

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

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

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

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

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

Nutrients: Vitamins and 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

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

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

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

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

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

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

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

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 overwash grains (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

Making Menus More 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

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

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