Transcript Chapter 6

Nutrition for Foodservice and
Culinary Professionals
Chapter 7
Water and Minerals
© 2013 John Wiley & Sons, Inc. All rights reserved.
Learning Objectives
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Identify the percentage of body weight made up of water,
list the functions of water in the body, and discuss the
Adequate Intake for total water.
Identify possible causes of dehydration and symptoms.
Distinguish between different types of bottled waters.
Distinguish between different types of functional
beverages, and list three considerations in choosing a
functional beverage.
Explain why drinking alcohol with energy drinks is
dangerous.
Discuss what caffeine does, where it is found, and its side
effects.
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Learning Objectives (cont’d)
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State the general characteristics of minerals, and identify
which minerals are most likely to be deficient in the
American diet.
Identify functions and food sources of each mineral
presented.
Discuss the nutrient content, preparation, and use of nuts
and seeds on the menu.
Explain how dietary supplements are regulated and
labeled, and identify instance when supplements may be
necessary.
© 2013 John Wiley & Sons, Inc. All rights reserved.
Water
#1 nutrient—you can only live a few days
without it
 The cells in your body are full of water.
 60 percent of a man’s weight is water.
 Men have proportionally more water than
women because they have more muscle.
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Functions of Water
1.
2.
3.
4.
It serves as the medium
for many metabolic
activities—needed for
digestion and
absorption, too.
Water carries nutrients
to the cells and carries
away wastes.
Over 90% of blood is
water.
Water in blood helps
you maintain a normal
temperature and
removes heat in sweat.
5.
6.
7.
8.
Part of body lubricants.
Water helps cushion
the joints and internal
organs.
Water keeps tissues in
your eyes, lungs, and
air passages moist.
It surrounds and
protects the fetus
during pregnancy.
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How Much Water Do You Need?
Adequate Intake (AI) for water is based on the
average water consumption of people who are
adequately hydrated.
◦ Women 2.7 liters/day—about 11.5 cups
◦ Men 3.7 liters/day—about 15.5 cups
 The AI includes fluids you drink and also the
water in food (about 20 percent of AI).
 Caffeine in coffee does not dehydrate you.
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© 2013 John Wiley & Sons, Inc. All rights reserved.
Water Balance
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When healthy, the
body maintains water
at a constant level—
thirst helps you do so.
You need more fluids
when it is hot, when
you are engaged in
strenuous activity, or
when you lose fluids
due to vomiting,
diarrhea, etc.
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With aging, thirst
declines.
© 2013 John Wiley & Sons, Inc. All rights reserved.
Bottled Water
Artesian well water—
water from a well that
taps an aquifer.
 Mineral water contains a
certain amount of
dissolved minerals.
 Spring water—from
underground formation.
 Well water comes from
tapping into an aquifer.
 Purified water—tap
water that has been
further purified.
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While bottled water may
originate from protected
sources such as springs,
tap water comes mostly
from lakes and rivers.
Both are regulated to
ensure safety.
Tap water is tested,
cheaper than bottled
water, and doesn’t need a
plastic bottle.
© 2013 John Wiley & Sons, Inc. All rights reserved.
Functional Beverages
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Examples of functional beverages (drinks
enhanced with ingredients added to provide
specific health benefits beyond general
nutrition)
◦ Sports drinks
◦ Fitness waters
◦ Energy drinks
◦ Enhanced teas, fruits drinks, waters, etc.
containing added vitamins, minerals,
phytochemicals, and/or herbs
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Sports Drinks
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Energy Drinks
Brand names: Red Bull, Monster
 They contain varying amounts of caffeine and
sometimes other plant-based stimulants such as
ginseng or guarana.
 Some contain as much caffeine as in a normal
coffee beverage, some contain more.
 Safety issues: it is dangerous to mix energy
drinks with alcohol; they are risky for children.
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© 2013 John Wiley & Sons, Inc. All rights reserved.
When choosing functional
beverages, consider the following:
Kcalories (many come in low- or no-kcalorie
versions)
2. Sweeteners (many use added sugars)
3. Percent juice (look for % juice on label)
1.
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Caffeine
True or False?
1. Tea has more caffeine than coffee.
2. Brewed coffee has more caffeine than instant
coffee.
3. Some nonprescription drugs contain caffeine.
4. Caffeine is a nervous system stimulant.
5. Withdrawing from regular caffeine use can
cause physical symptoms.
© 2013 John Wiley & Sons, Inc. All rights reserved.
Caffeine
Caffeine is a naturally occurring stimulant found
in the plants such as the coffee bean, the tea leaf,
the kola nut, and the cocoa bean.
 Moderate use of caffeine is fine: defined as up to
300 milligrams or about 3 cups (8 fl. oz.) of
coffee daily.
 Caffeine stimulates the nervous and
cardiovascular systems—improves mood,
decreases fatigue, and increases attentiveness.
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Caffeine
With frequent use, tolerance develops.
 At high doses (600 mg—6 cups of coffee),
caffeine can cause nervousness, sweating,
tenseness, upset stomach, anxiety, insomnia.
 Caffeine can be mildly addicting—causes
symptoms such as headache, fatigue, irritability,
depression, poor concentration. It peaks 24 to 48
hours after last caffeine.
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© 2013 John Wiley & Sons, Inc. All rights reserved.
Caffeine
Moderate use of caffeine (3 cups of coffee/day
or less) is fine.
 Women who are pregnant or trying to become
pregnant should consume no more than 200 mg
of caffeine/day—or about 2 cups of coffee—
higher levels may cause miscarriages or preterm
births.
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© 2013 John Wiley & Sons, Inc. All rights reserved.
Overview of Minerals
You need only small amounts but they perform
very important jobs.
 The percentage of minerals that is absorbed
varies tremendously. Minerals in animal foods
tend to be absorbed better than do those in plant
foods due to fiber and other substances that bind
minerals. The degree to which a nutrient is
absorbed and available to be used in the body is
called bioavailability.
 Minerals are not destroyed in food
preparation—but they are water-soluble.
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Major and Trace Minerals
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Overview of Minerals (cont’d)
Minerals can be toxic when consumed in excess,
which may be only slightly higher than the
recommended level. Excessive intake of some
minerals can affect whether another mineral is
absorbed or excreted.
 Americans are likely to be consuming too little
of potassium, calcium, and magnesium.
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© 2013 John Wiley & Sons, Inc. All rights reserved.
Calcium and Phosphorus
Calcium is the most abundant mineral in the
body. About 99 percent of calcium and
phosphorus in the body is in your bones and
teeth. Bones are constantly being rebuilt.
 Up to 90 percent of peak bone mass is acquired
by age 18 in girls and by age 20 in boys. Bone
mass grows until you are about 30.
 Women experience bone loss after menopause,
which can lead to osteoporosis.
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© 2013 John Wiley & Sons, Inc. All rights reserved.
Where to Get Calcium and
Phosphorus
© 2013 John Wiley & Sons, Inc. All rights reserved.
Calcium
You are probably getting enough calcium unless
you belong to one of these groups: children,
adolescent girls, adult women, and adults 51
years of age and older.
 Milk and milk products provide most of the
calcium we consume. Without them, it can be
difficult to get enough calcium.
 Calcium can be toxic when large doses (over
2500 mg/day) of supplements are taken.
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© 2013 John Wiley & Sons, Inc. All rights reserved.
Calcium (cont’d)
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Phosphorus
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Magnesium
About 50 percent of the magnesium in the body
is in the bones.
 Magnesium is a part of chlorophyll, the green
pigment found in plants, so green leafy
vegetables are one good source.
 The magnesium content of refined foods is
usually low. Although magnesium is present in
many foods, it usually occurs in small amounts.
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© 2013 John Wiley & Sons, Inc. All rights reserved.
Magnesium Summary
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Sodium
Sodium, potassium, and chloride are collectively
referred to as electrolytes because when
dissolved in body fluids, they separate into
positively or negative charged particles.
 Electrolytes maintain fluid balance and acidbase balance in the body.
 Sodium is also needed for muscle contraction
and transmission of nerve impulses.
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Where to Get Sodium
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Sodium in Foods
The major source of sodium in the diet is salt.
 Salt enhances flavor and texture, and serves as a
preservative.
 High amounts of sodium are found in processed
foods and restaurant foods—where 80 percent of
your sodium intake comes from.
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© 2013 John Wiley & Sons, Inc. All rights reserved.
Foods High in Sodium
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Cured and/or smoked meats and fish—bacon,
sausage, ham, frankfurters, many luncheon
meats, etc.
Many cheeses—especially processed
Salted snack foods
Foods prepared in brine—pickles, olives
Canned vegetables, tomato products, soups, and
vegetable juices
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Foods High in Sodium (cont’d)
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Frozen convenience foods such as pizza
Prepared mixes for stuffing, rice dishes, and
breading
Salad dressings
Certain seasonings: soy sauce, garlic salt, onion
salt, MSG, seasoned salt
Condiment and sauces such as Worcestershire
sauce, horseradish, ketchup
© 2013 John Wiley & Sons, Inc. All rights reserved.
Can Sodium Be Harmful?
Americans overconsume sodium (high in
processed and restaurant foods), which can raise
blood pressure—a risk factor for heart disease
and stroke.
 Sodium Adequate Intake: 1,500 mg/day for
individuals 9–50 years old
Actual intake is 3,500 mg/day
 African Americans, individuals with high blood
pressure, diabetes or chronic kidney disease, or
people 51 and older need to watch their sodium
intake.
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© 2013 John Wiley & Sons, Inc. All rights reserved.
Tips to Lower Sodium Intake
Choose more
unprocessed and
minimally processed
foods.
 Choose reduced
sodium or lowsodium versions.
 Select unsalted
versions of nuts,
seeds, pretzels, chips.
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Eat more fruits and
vegetables.
 Choose frozen
vegetables without
sauces.
 Learn to use spices
and herbs to enhance
food’s natural flavor.
 Make your own salad
dressings.
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A preference for salty tastes can be changed.
© 2013 John Wiley & Sons, Inc. All rights reserved.
DASH Diet
(Dietary Approaches to Stop Hypertension)
Emphasizes:
◦ Vegetables
◦ Fruits
◦ Low-fat and fat-free milk and milk products
 Also includes whole grains, poultry, seafood,
and nuts
 Low in sodium, red and processed meats,
sweets, and sugar-containing beverages
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© 2013 John Wiley & Sons, Inc. All rights reserved.
Potassium
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A diet rich in potassium (includes many fruits
and vegetables as well as dairy and meat) is
helpful to lower blood pressure.
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Where to Get Potassium
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Iron
Iron is a key component of hemoglobin, a part
of red blood cells that carries oxygen to the cells
in the body.
 Iron is also part of myoglobin, a muscle protein
that stores and carries oxygen that the muscles
use to contract.
 Best sources of iron: meat, poultry, fish
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© 2013 John Wiley & Sons, Inc. All rights reserved.
Where to Get Iron
Good sources of iron include meat, fish, and poultry. You also get iron
from whole-grain and enriched breads and cereals as well as legumes,
green leafy vegetables, eggs, and dried fruit.
© 2013 John Wiley & Sons, Inc. All rights reserved.
Iron Absorption
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Most iron in animal
foods, called heme
iron, is absorbed much
better than is iron in
plant foods (nonheme
iron). The presence of
vitamin C in a meal
increases nonheme
iron absorption, as
does consuming meat,
poultry, or fish, at the
same meal.
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The following decrease
the absorption of
nonheme iron:
calcium, polyphenols
found in tea and
coffee, and phytic acid
in legumes and grains.
© 2013 John Wiley & Sons, Inc. All rights reserved.
Iron Deficiency
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Iron deficiency: iron
stores are used up,
resulting in fatigue.
Problems with iron deficiency
and iron-deficiency anemia are
more common in adolescent
females and women of
childbearing age, as well as
toddlers.
Iron-deficiency
anemia: more severe.
 This is when your
iron stores become
severely depleted.
 Causes fatigue,
decreased work and
school performance,
and decreased
immune function.
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© 2013 John Wiley & Sons, Inc. All rights reserved.
Zinc
Zinc is in every cell in the body. It is a cofactor
for nearly 100 enzymes.
 Protein-containing foods are all good sources of
zinc.
 Deficiencies are more likely to show up in
pregnant women, the young, the elderly, and
vegetarians.
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© 2013 John Wiley & Sons, Inc. All rights reserved.
Zinc Summary
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Iodine
Iodine is in iodized salt.
 Iodine is part of two important hormones that
maintain a normal metabolic rate in your body
and are essential for normal growth and
development, body temperature, nerve and
muscle function, and much more.
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© 2013 John Wiley & Sons, Inc. All rights reserved.
Culinary Focus: Nuts and Seeds
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Nuts and seeds pack quite a few vitamins (such as
folate) and minerals, along with fiber, protein, and
fat. Luckily, most of the fat (except in walnuts) is
monounsaturated. Walnuts and flaxseed are rich in
omega-3 fatty acids.
Roasting or sautéing nuts is a technique that
enhances flavor by extracting the oils through heat.
This results in a crisp texture once cooled. Toasting
nuts brings out the natural oils adding a rich fragrant
flavor.
Nuts and seeds turn rancid easily due to their fat
content. Store in an airtight container in the
refrigerator for up to six months.
© 2013 John Wiley & Sons, Inc. All rights reserved.
Nuts and Seeds
Nuts, chopped or ground,
are a great addition to
baked items and work well
in granolas, vegetable
stews, complex salads, and
breading.
 Use seeds, such as
pumpkin, sunflower, or
sesame, in baking and
cooking. For example, add
whole seeds to bread
dough, pancake or cookie
mixes, or sprinkle seeds
such as toasted sesame on
soups, fish, and cooked
vegetables.
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Flaxseeds need to be
ground to get the benefits
of the omega-3 fatty acids
they contain. Use ground
flax to enhance the flavor
of oatmeal, breadings, etc.
Ground flaxseed can
substitute for fat or egg
yolk in many recipes.
© 2013 John Wiley & Sons, Inc. All rights reserved.
Hot Topic: Dietary Supplements
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Dietary supplements include
vitamins and minerals. Might also
be herbs, botanicals, and other
plant-derived substances, as well
as amino acids, concentrates,
metabolites, constituents and
extracts of these substances.
1994 Dietary Supplement Health
and Education Act (DSHEA)
requires manufacturers to include
the words “Dietary Supplement”
on labels as well as a
“Supplement Facts” panel.
© 2013 John Wiley & Sons, Inc. All rights reserved.
Dietary Supplements
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The Food and Drug
Administration does
NOT approve dietary
supplements for safety
or effectiveness before
they are sold.
Beware of fraudulent
dietary supplements
that are sold for weight
loss, sexual
enhancement, or
bodybuilding.
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When buying
supplements, look for
USP notation, limit
intake to 100 percent
of the DRI, avoid
substances that are not
known nutrients,
consider nationally
known manufacturers,
and consult with your
doctor and pharmacist.
Just because an herb is
natural does not mean
it is safe.
© 2013 John Wiley & Sons, Inc. All rights reserved.
Situations when supplements may
be needed:
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Women in their childbearing years
Pregnant/lactating women
People with known nutrient deficiencies
Elderly who are eating poorly
Drug addicts or alcoholics
People eating less than 1,200 kcal/day
People on certain medications or with certain
diseases
© 2013 John Wiley & Sons, Inc. All rights reserved.