Chapter 2 Nutrition

The Importance of Nutrition People need certain nutrients on a regular basis to maintain _________ and _________________________. Nutrition is the study of ………………………………….. __________________are components of food that are needed for the body to function. Restaurant and foodservice professionals need to understand ……………………………………………….. Restaurants are now offering ………………………………………………………… 2.1 Chapter 2 | Nutrition

Nutrients 6 basic nutrients 1. 2. 3. 4. 5. 6. If one nutrient is missing in a day, ……………………………………………………..

Nutrients (cont.) _____: promotes digestive health and regularity Found in _____food (……………………………………………..) Phytochemicals: chemicals that aid the body in ___________ or ____________ diseases Can be identified by the _____________of food (anthocyanins in blueberries) Eating lots of ___________ produce can ensure plenty of phytochemicals

Nutrients: Carbohydrates Carbohydrates are the body’s main ____________ source. Simple carbohydrates: contain ___ or _____sugars digested and absorbed ……………………………………….. _________________: the primary source of energy for the body; only source for the _____________. _________________ are special chemical messengers made by bodies that regulate different body functions. insulin: hormone produced in ___________, allows _________(blood sugar) to travel around body, aids in _________________ 2.1 Chapter 2 | Nutrition

Complex carbs Complex carbohydrates contains _____________________________________ Provides ___________________source of energy Take _____________ to digest than simple carbs Found in _____________________________ Fiber is found only in _________food, can’t be ________ Soluble fiber: dissolves in _________; makes you feel full for a longer time Insoluble fiber: doesn’t dissolve in water; ______________________________________

Nutrients: Lipids/fats Lipids is another word for ______. Fats are solid at _______________ and mostly come from ___________________. Oils are _____________ at room temperature. Fats and oils: 1. 2. 3. 4. 2.1 Chapter 2 | Nutrition

Fats cont. Essential fatty acids (3 kinds): are ________________ of fats Saturated: ___________________________ Polyunsaturated: ______________________ Monounsaturated: same as polyunsat. ______________ is a chemical process that causes unsaturated fats to spoil. Cholesterol is a white, waxy substance; made in the _______ and found in ________products; not necessary to eat more than body makes _____________________are the result of taking a liquid fat and making it solid by hydrogenation Hydrogenation: makes foods _______________________

Nutrients: Proteins Proteins: supply _______and needed to build _____________________________ ___________________: building blocks of proteins Essential AA: 9 AA that have to be _____________________(not made by body) Complete proteins: contain all the _________________________________________ Incomplete proteins lack one or more of the ________________________________________ Complementary proteins are two or more incomplete protein sources ___________________________________________________) 2.1 Chapter 2 | Nutrition

Energy breakdown One gram of carbohydrates = ____ calories One gram of protein = _____calories One gram of fat = ______ calories

Nutrients: Vitamins and Minerals Vitamins and minerals help _______________________work properly (do not provide _________for body); needed in ______ amounts Vitamins: Water soluble vitamins: _____ and _____ _____ and _________ grain products can be washed away by ____ or ______ Fat soluble vitamins: ___ ____ ____ ____ food containing ____ stored in _____ and body ____ 2.1 Chapter 2 | Nutrition

Minerals Minerals are classified as major or trace, according to how __________________________________ Major minerals: ___________ , ___________(strong bones and teeth) ___________, ____________(body’s water balance) Trace minerals: ___________________________ __________ is needed for replenishing red blood cells

Nutrients: Water About _____ to ____% of the human body is water by weight. Water has many important roles: Helps with ____________________________________ Helps with the elimination of wastes through the ___________________________________ Distributing _________ throughout the body and allowing heat to be released through the skin by evaporation (________). ______________ joints _____________ body tissues. The human body can live a long time without many other nutrients, but only _________________without water. 2.1 Chapter 2 | Nutrition

The Digestive System ____________ is the process of breaking down food into its simplest parts so that it can be absorbed: Digestion begins in the ___________. The teeth grind food into smaller pieces and mix it with _______. After you swallow food, the stomach breaks it down with the aid of _______ and _____, turning it into a fluid called chyme. The chyme moves to the _____________, 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 ___________ The large intestine absorbs water and stores feces for elimination through the _________ and _________. 2.1 Chapter 2 | Nutrition

Food Additives A food additive is a chemical substance or combination of substances present in _______________________________________________. Many additives occur ____________or are extracted from food. Others are ____________ but chemically identical to natural substances (ascorbic acid = ___________) All food additives are carefully regulated by the _______________________________ Additives help keep food ___________________________________________ Without additives, many food items would be less __________________________________________ 2.1 Chapter 2 | Nutrition

A Healthy Diet __________________________________are daily nutrient standards established by the U.S. government. A _________is a person who consumes no meat, fish, or poultry products: Lacto-vegetarians consume vegetarian items plus _______ Lacto-ovo-vegetarians consume vegetarian items plus _________products and _________. vegans follows the strictest diet of all and will consume no ______________________________________________ vegans consume only ________________________________________________ 2.1 Chapter 2 | Nutrition

A Healthy Diet (cont.) Malnutrition is a condition that occurs when a body does not get enough _______________. Overweight or obese has a weight that is greater than what is generally considered healthy (________ of U.S. children and teens are obese) _______________: bones gradually lose their minerals and become weak and fragile (lack of _______ and vitamin ______) _______________: lack of iron in a person’s blood. Cardiovascular diseases: affect the _____and __________; # 1 killer in US (__________________________________) ______________: the body cannot regulate blood sugar properly.  To reduce the risk of cancer, eat a diet rich in __________________________________________________ 2.1 Chapter 2 | Nutrition

Food-Preparation Techniques Healthy menus require techniques that keep as many ______________ as possible. Purchasing ________________products is the first step toward providing nutritious meals. Store food asap in dry storage (__________degrees) When preparing vegetables, _________ them quickly and thoroughly (don’t let _______ or _________ excessively) 2.2 Chapter 2 | Nutrition

Food-Preparation Techniques (cont.) When cooking food, the _______ the temperature and the ________ the cooking period, the less the nutrient loss. Be careful not to __________ grains (rice), which can affect _____________content. Meat loses ________ and _______ when overcooked Cook meat in __________to get iron in diet Food should be cooked only as much as necessary and served ________________________ __________ breaks down nutrient 2.2 Chapter 2 | Nutrition

Making Menus More Healthful _________________means controlling the quantity of particular foods by using appropriately sized servings. Healthy cooking can also be about adding healthful ingredients (______________________________) Modify recipes to be lower in ___________________ Use __________________ in place of butter Use ___________instead of egg (reduces cholesterol) Meat modifications: choose _________fat meat cuts (loin) trim ___________fat for poultry, choose ______ meat instead of dark 2.2 Chapter 2 | Nutrition

Reducing Excessive Fats Saturated fats (_____________________) and trans fats (_________________) can be reduced by using less For food items that can’t be changed, limit the ___________ with which they are eaten or _________ the portion size that is served. When making substitutions, remember the role that fat plays in the food item. Not all fats can be ______________________________________ 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 _____________: produced without pesticides or fertilizers Genetically modified organisms (GMOs) are plants or animals whose ________makeup has been altered to: Better resistance to __________ Able to withstand extreme ______ Better _________ 2.2 Chapter 2 | Nutrition