Sarah R. Labensky, CCP Alan M. Hause Priscilla A. Martel

Healthy Cooking On Cooking Sarah R. Labensky, CCP Alan M. Hause Chapter 23 Healthy Cooking Sarah R. Labensky, CCP Alan M. Hause Priscilla A. Martel On Cooking Labensky, Hause & Martel

Healthy Cooking Class Name On Cooking Instructor Name Chapter 23 Date, Semester On Cooking Labensky, Hause & Martel

Key Terms additives allergens amaranth bean flour buckwheat flour calorie flavonoids flax

Key Terms hydrogenated fat metabolism millet nutrition quinoa saturated fat sorghum trans fats unsaturated fat

Learning Objectives After this lecture, you should be able to complete the following Learning Objectives 23.1 Identify categories of nutrients and explain their importance in a healthy diet 23.2 Identify the characteristics of a nutritious diet for healthy adults 23.3 Describe diet-planning tools available to consumers and chefs 23.4 Understand the effects of storage and preparation techniques on the nutritional value of food 6

Learning Objectives After this lecture, you should be able to complete the following Learning Objectives 23.5 Appreciate the use of alternative ingredients and substitutes in developing recipes and menus to provide guests with healthy foods and dishes for special dietary needs 23.6 Understand the range of vegetarian diets and use a variety of protein products as alternatives to meat, poultry, fish or dairy 7

Learning Objective 23.1 Identify categories of nutrients & explain their importance in a healthy diet 8

23.1 Categories of Nutrients in a Healthy Diet Six Categories of Nutrients Carbohydrates Lipids Protein Vitamins Minerals Water Calorie (kcal) Nutrition Amount of heat required to raise 1000g of water 1°C The science that studies nutrients

Learning Objective 23.2 Identify the characteristics of a nutritious diet for healthy adults 10

23.2 Characteristics of a Nutritious Adult Diet Essential Nutrients Nonessential Nutrients Healthy bodies can make them in sufficient quantities Provide calories needed in larger quantities

23.2 Characteristics of a Nutritious Adult Diet Macronutrients Provide calories for energy Needed in large quantities

23.2 Characteristics of a Nutritious Adult Diet Carbohydrates Simple Complex

23.2 Characteristics of a Nutritious Adult Diet Dietary Fiber Soluble Insoluble

23.2 Characteristics of a Nutritious Adult Diet Saturated fat Found mainly in animal products Unsaturated fat From plants and plant foods

23.2 Characteristics of a Nutritious Adult Diet Hydrogenated fat Unsaturated, liquid fats, solid at room temp Trans fats Vegetable oils solidified through hydrogenation

23.2 Characteristics of a Nutritious Adult Diet Proteins—Amino Acids Regulate balance of water, acids, and bases Move nutrients in and out of cells

23.2 Characteristics of a Nutritious Adult Diet Micronutrients Vitamins & minerals Needed in smaller amounts

23.2 Characteristics of a Nutritious Adult Diet Metabolism All chemical reactions and physical processes occurring in living cells

23.2 Characteristics of a Nutritious Adult Diet Vitamins Regulate metabolism and normal growth and body function Fat-soluble A, D, E, K Water-soluble B, C

23.2 Characteristics of a Nutritious Adult Diet Minerals Cannot be manufactured in the body Major minerals Trace minerals

23.2 Characteristics of a Nutritious Adult Diet Water The human body is approximately 60% water Transports nutrients and wastes throughout the body

23.2 Characteristics of a Nutritious Adult Diet Phytochemicals May act as antioxidants Flavonoids Plant pigments that dissolve readily in water

23.3 Available Diet-Planning Tools Learning Objective 23.3 Available Diet-Planning Tools The Food Guide Pyramid 2005 Dietary Guidelines Nutrition Labeling 23.3 Describe diet- planning tools available to consumers and chefs 24

23.3 Available Diet-Planning Tools Federal Regulatory Agencies Food and Drug Administration (FDA) U.S. Department of Agriculture (USDA) U.S. Department of the Interior U.S. Department of Health and Human Services (HHS)

23.3 Available Diet-Planning Tools Health Organizations American Heart Association American Cancer Society Centers of Disease Control and Prevention (CDC) National Institutes of Health (NIH)

Learning Objective 23.4 Understand the effects of storage and preparation techniques on the nutritional value of food 27

23.4 Storage and Preparation Effects Long exposure to air Water loss in fruits and vegetable Riboflavin in milk products

23.4 Storage and Preparation Effects Prepare as close to service time as possible Boiled vs. steamed or microwave Roasting & grilling vs. stewing and braising

Learning Objective 23.5 Appreciate the use of alternative ingredients and substitutes in developing recipes and menus to provide guests with healthy foods and dishes for special dietary needs 30

23.5 Ingredient Substitutes and Alternatives Ingredient Substitutions Replacement of one ingredient with another, presumably similar

23.5 Ingredient Substitutes and Alternatives Ingredient Alternatives Replacement of one ingredient with another of different characteristics

23.5 Ingredient Substitutes and Alternatives Commonly Substituted Ingredients Salt Sugars Fats Dairy Eggs

23.5 Ingredient Substitutes and Alternatives Additives Substances added to prevent spoilage or improve product Allergens Substances that cause allergic reactions

23.5 Ingredient Substitutes and Alternatives Gluten Substitutes and Alternatives Bean flour Amaranth Cooked, dried beans ground to a powder Seeds of an annual herb plant Buckwheat flour Millet Resembles corn, primarily used for animal feed Dark, nutty-tasting tiny oval flour Millet and Amaranth Flours

23.5 Ingredient Substitutes and Alternatives Gluten Substitutes and Alternatives Quinoa Spherical seeds of a plant native to S. America

23.5 Ingredient Substitutes and Alternatives Gluten Substitutes and Alternatives Flax Linseed, rich in omega-3 Sorghum Resembles corn, primarily used for animal feed

23.5 Ingredient Substitutes and Alternatives Sample Healthy Restaurant Menu No more than 1000 calories 15 to 25% from protein 45 to 65% from carbohydrates 20 to 35% from fat Should offer 8-12 grams fiber No more than 1000 Mg salt 1 to 1 ½ cups fresh vegetables

Ovo-lacto-vegetarian 23.6 Vegetarian Diets & Protein Alternatives Learning Objective Vegan Raw foodist Fruitarian Ovo-vegetarian Ovo-lacto-vegetarian Lacto-vegetarian 23.6 Understand the range of vegetarian diets and use a variety of protein products as alternatives to meat, poultry, fish or dairy 39

23.6 Vegetarian Diets & Protein Alternatives Soybean-Based Products Red Miso White Miso Soy “milk” Tofu or bean curds Silken tofu Miso Tempeh Textured soy protein

23.6 Vegetarian Diets & Protein Alternatives Other Popular Vegetarian Ingredients Seitan Grain beverages Analogous foods

Chapter Summary 23.1 Identify categories of nutrients and explain their importance in a healthy diet 23.2 Identify the characteristics of a nutritious diet for healthy adults 23.3 Describe diet-planning tools available to consumers and chefs 23.4 Understand the effects of storage and preparation techniques on the nutritional value of food 42

Chapter Summary 23.5 Appreciate the use of alternative ingredients and substitutes in developing recipes and menus to provide guests with healthy foods and dishes for special dietary needs 23.6 Understand the range of vegetarian diets and use a variety of protein products as alternatives to meat, poultry, fish or dairy 43

Chapter 23 Healthy Cooking END On Cooking Labensky, Hause & Martel