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

2. 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

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

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

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

6. 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

7. 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

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

9. 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

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

11. 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

12. 23.2 Characteristics of a Nutritious Adult Diet
Macronutrients
Provide calories for energy
Needed in large quantities

13. 23.2 Characteristics of a Nutritious Adult Diet
Carbohydrates
Simple
Complex

14. 23.2 Characteristics of a Nutritious Adult Diet
Dietary Fiber
Soluble
Insoluble

15. 23.2 Characteristics of a Nutritious Adult Diet
Saturated fat
Found mainly in animal products
Unsaturated fat
From plants and plant foods

16. 23.2 Characteristics of a Nutritious Adult Diet
Hydrogenated fat
Unsaturated, liquid fats, solid at room temp
Trans fats
Vegetable oils solidified through hydrogenation

17. 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

18. 23.2 Characteristics of a Nutritious Adult Diet
Micronutrients
Vitamins & minerals
Needed in smaller amounts

19. 23.2 Characteristics of a Nutritious Adult Diet
Metabolism
All chemical reactions and physical processes occurring in living cells

20. 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

21. 23.2 Characteristics of a Nutritious Adult Diet
Minerals
Cannot be manufactured in the body
Major minerals
Trace minerals

22. 23.2 Characteristics of a Nutritious Adult Diet
Water
The human body is approximately 60% water
Transports nutrients and wastes throughout the body

23. 23.2 Characteristics of a Nutritious Adult Diet
Phytochemicals
May act as antioxidants
Flavonoids
Plant pigments that dissolve readily in water

24. 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

25. 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)

26. 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)

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

28. 23.4 Storage and Preparation Effects
Long exposure to air
Water loss in fruits and vegetable
Riboflavin in milk products

29. 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

30. 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

31. 23.5 Ingredient Substitutes and Alternatives
Ingredient Substitutions
Replacement of one ingredient with another, presumably similar

32. 23.5 Ingredient Substitutes and Alternatives
Ingredient Alternatives
Replacement of one ingredient with another of different characteristics

33. 23.5 Ingredient Substitutes and Alternatives
Commonly Substituted Ingredients
Salt
Sugars
Fats
Dairy
Eggs

34. 23.5 Ingredient Substitutes and Alternatives
Additives
Substances added to prevent spoilage or improve product
Allergens
Substances that cause allergic reactions

35. 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

36. 23.5 Ingredient Substitutes and Alternatives
Gluten Substitutes and Alternatives
Quinoa
Spherical seeds of a plant native to S. America

37. 23.5 Ingredient Substitutes and Alternatives
Gluten Substitutes and Alternatives
Flax
Linseed, rich in omega-3
Sorghum
Resembles corn, primarily used for animal feed

38. 23.5 Ingredient Substitutes and Alternatives
Sample Healthy Restaurant Menu
No more than calories
15 to 25% from protein
45 to 65% from carbohydrates
20 to 35% from fat
Should offer grams fiber
No more than Mg salt
1 to 1 ½ cups fresh vegetables

39. 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

40. 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

41. 23.6 Vegetarian Diets & Protein Alternatives
Other Popular Vegetarian Ingredients
Seitan
Grain beverages
Analogous foods

42. 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

43. 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

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