Transcript The Importance of Nutrition

Chapter 2
Nutrition
© Copyright 2011 by the National Restaurant Association Educational Foundation (NRAEF)
and published by Pearson Education, Inc. All rights reserved.
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
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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
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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
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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
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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
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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
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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
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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)
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Energy breakdown
 One gram of carbohydrates = 4 calories
 One gram of protein = 4 calories
 One gram of fat = 9 calories
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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
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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
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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.
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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.
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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.
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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
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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.
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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)
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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
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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
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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.
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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
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