Professional Cooking - Chapter 5 "Nutrition"

What is a healthy percentage of daily fat intake? Explain

-20% to 35% of your daily caloric intake. -With most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as: 1. Fish 2. Nuts 3. Vegetable Oil

Fat

-Fats supply energy to the body in a highly concentrated form. -Some fatty acids are necessary for regulating certain body functions. -Fats act as a carrier for fat-soluble vitamins (Vitamins A,D,E, and K)

Which food groups should we consume more of than we do now, on average? Which foods should we consume less of?

-We should consume more fruits, vegetables and grains in our diet. -We should consume less high fat, high calorie protein items.

Why is it necessary to have some fat in the diet?

1. Fats supply energy to the body in a highly concentrated form. 2. Some fatty acids are necessary for regulating certain body functions. 3. Fats act as a carrier for fat-soluble vitamins (Vitamins A,D,E, and K)

Key to a Balanced Diet

1. Get Adequate Nutrients within Calorie Needs 2. Manage Weight 3. Engage in Physical Activity 4. Select from the Right Food Groups 5. Manage Consumption of: -Fats -Carbohydrates -Sodium and Potassium -Alcoholic Beverages

Why are unrefined carbohydrates more healthful than refined starches and sugars?

1. Refined sugars and starches are primary sources of empty calories 2. Whole grains and unrefined foods are sources of fiber

Discuss and compare the healthful qualities of saturated fats, polyunsaturated fats and monounsaturated fats. Give examples of each type.

1. Saturated Fats: (Animal Products, Solid Shortenings, and Tropical Oils) -Normally solid at room temperature. -These fats contribute significantly to heart disease and other health problems 2. Polyunsaturated Fats: (Vegetable Oils, Whole Grains, Nuts, and Some Fruits & Vegetables) -Liquid at room temperature. -Considered to be more healthful than Saturated Fats. Monounsaturated Fats: (Olive & Canola Oil, Whole Grains, Nuts, and Some Fruits & Vegetables) -Liquid at room temperature. -Considered to be more healthful than Saturated Fats.

Cooking Healthful Meals

1. Use Less Fat in Cooking 2. Use Unsaturated Fats 3. Emphasizing Flavor 4. Use the Freshest, Highest Quality Foods Possible 5. Storing Foods Properly 6. Modifying Portion Sizes 7. Giving Customers a Healthful Choice 8. Training the Dining Room Staff to offer suggestions when asked 9. Use Nutritional Info to Plan Healthy Menus

What foods should be strongly emphasized in a healthy diet?

1. Variety of Fruit - 4 Servings (2 cups) 2. Variety of Vegetables - 5 Servings (2 1/2 cups) 3. Whole Grains - 3 Servings 4. Low-Fat Milk/ Yogurt/ Cheese- 3 Servings (3 cups)

6 Kinds of Nutrients

1. Water 2. Fats 3. Proteins 4. Vitamins - A,B (1, 2, 3, 9, 12), C, D, E 5. Minerals - Calcium and Iron 6. Carbohydrates

Calories per Gram of Protein

4 calories per gram of Protein

Calories per Gram of Starch

4 calories per gram of Starch

Calories per Gram of Sugar

4 calories per gram of Sugar

Calories per Gram of Fat

9 calories per gram of Fat

Monounsaturated Fat

A fat that is liquid at room temperature. Considered to be more healthful than Saturated Fats, although too much of any fat is unhealthy. Major Sources: 1. Olive & Canola Oil 2. Whole Grains 3. Nuts 4. Some Fruits & Vegetables

Polyunsaturated Fat

A fat that is liquid at room temperature. Considered to be more healthful than Saturated Fats, although too much of any fat is unhealthy. Major Sources: 1. Vegetable Oils (including- Corn, Safflower, Sunflower, and Cottonseed) 2. Whole Grains 3. Nuts 4. Some Fruits & Vegetables

Saturated Fat

A fat that is normally solid at room temperature. Major Sources: 1. Animal Products- meats, poultry, fish, eggs, dairy products 2. Solid Shortenings 3. Tropical oils such as coconut oil and palm kernel oil *Health experts believe that these fats contribute significantly to heart disease and other health problems*

Cholesterol

A fatty substance found in foods derived from animal products and in the human body. *Has been linked to heart disease*

Essential Fatty Acid

A fatty-acid that must be consumed in the diet because it can't be made by the body.

Empty Calorie

A food that supplies few nutrients per calorie.

Fiber

A group of indigestible carbohydrates found in grains, fruits, and vegetables.

Complete Protein

A protein that contains all 9 Essential Amino Acids (amino acids in which the body can't manufacture, so we must get from food) 1. Meat 2. Poultry 3. Fish 4. Eggs 5. Dairy Products

Ketone Body

A toxic compound that can form in the blood if fats are burned with no carbohydrates present.

Carbohydrates

Any group of compounds, including starches and sugars, that supply energy to the body.

Lipid

Any of a group of compounds that includes fats and cholesterol.

Major Minerals are those that must be consumed in relatively large amounts. Which of the following is NOT a Major Mineral? A. Phosphorus B. Sodium C. Iron

C. Iron -Because it is in fact a Trace Mineral, which must be present in smaller amounts in our diet.

Lipoprotein

Combinations of protein and fat that carry cholesterol and fat through the blood stream.

My-Plate Diet (United States)

Developed by the USDA to help consumers make healthier food choices. Emphasizes the fruit, vegetable, grain, protein, and dairy food groups and represents them in the proper proportions on the plate.

Describe the difference between foods with empty calories and foods with high nutrient density. Give examples of foods in each category.

Empty Calories - Provide few nutrients per calorie (refined sugars and starches) High Nutrient Density - Provide relatively many nutrients per calorie (fruits, vegetables and whole grains)

Hydrogenation

Fats changed from liquid to solid by adding hydrogen atoms to the fat molecules. This is the process used to make products such as solid shortening and margarine.

Insoluble Fiber

Fiber that absorbs less water than soluble fiber and forms bulk in the intestines. It's found in the cell walls and other structural parts of plants.

Soluble Fiber

Fiber that absorbs water and forms a kind of gel. It's found inside and between plant cells.

Asian Diet Pyramid

Healthful Food Choices in the Asian Diet The broad lower layers represent foods that should form the bulk of a healthy diet, while the smaller upper layers represent foods to be eaten less frequently or in smaller quantities.

Eating Well with Canada's Food Guide

Healthful Food Choices in the Canadian Diet Health Canada, working closely with three expert advisory boards, devised this healthy eating plan. The recommended number of food guide servings of each group per day, as well as information about standard portion sizes, is indicted in this chart.

Latin American Diet Pyramid

Healthful Food Choices in the Latin American Diet The broad lower layers represent foods that should form the bulk of a healthy diet, while the smaller upper layers represent foods to be eaten less frequently or in smaller quantities.

Mediterranean Diet Pyramid

Healthful Food Choices in the Mediterranean Diet The broad lower layers represent foods that should form the bulk of a healthy diet, while the smaller upper layers represent foods to be eaten less frequently or in smaller quantities.

High-Density Lipoprotein (HDL)

Helps remove cholesterol from the blood and eliminate it from the body. Consequently, it is seen as a major preventer of Heart Disease.

Amino Acid

Long chains of smaller compounds that, when joined in various combinations, make up over 100,000 proteins in the human body.

What are the Major Dietary Sources and Functions in the Body of Vitamin C (Ascorbic Acid)?

Major Dietary Sources: 1. Citrus fruits 2. Tomatoes 3. Potatoes 4. Dark green leafy vegetables 5. Peppers, cabbage, and broccoli 6. Cantaloupe 7. Berries Functions in the Body: -Strengthens body tissues. -Promotes healing and resistance to infection. -Prevents scurvy.

What are the Major Dietary Sources and Functions in the Body of Vitamin D?

Major Dietary Sources: 1. Fortified milk products 2. Formed in skin when exposed to sunlight Functions in the Body: -Necessary for utilization of calcium and phosphorus to promote healthy bones, teeth, and muscle tissue.

What are the Major Dietary Sources and Functions in the Body of Folic Acid or Folate (Vitamin B9)?

Major Dietary Sources: 1. Leafy vegetables 2. Legumes 3. Egg yolks 4. Grain products 5. Liver Functions in the Body: -Needed for cell functions, including cell growth and division and synthesizing and repairing DNA.

What are the Major Dietary Sources and Functions in the Body of Vitamin A?

Major Dietary Sources: 1. Liver 2. Butter and cream 3. Egg yolks 4. Green and yellow vegetables and fruits Functions in the Body: -Helps skin and mucous membranes resist infection. -Promotes healthy eyes and makes night vision possible.

What are the Major Dietary Sources and Functions in the Body of Niacin (Vitamin B3)?

Major Dietary Sources: 1. Liver 2. Meat, poultry, and fish 3. Legumes Functions in the Body: -Needed for utilization of energy foods. -Promotes healthy nervous system, skin, and digestion. -Prevents pellagra.

What are the Major Dietary Sources and Functions in the Body of Iron?

Major Dietary Sources: 1. Liver and red meat 2. Raisins and prunes 3. Egg yolks 4. Leafy vegetables 5. Dried beans 6. Whole grains Functions in the Body: -Needed for formation of red blood cells.

What are the Major Dietary Sources and Functions in the Body of Fats?

Major Dietary Sources: 1. Meats, poultry, and fish 2. Dairy products 3. Eggs 4. Cooking fats and shortening 5. Salad dressings Functions in the Body: -Supply food energy (calories). -Supply essential fatty acids. -Carry fat-soluble vitamins.

What are the Major Dietary Sources and Functions in the Body of Proteins?

Major Dietary Sources: 1. Meats, poultry, and fish 2. Milk and cheese 3. Eggs 4. Dried beans and peas 5. Nuts Functions in the Body: -Major building material of all body tissues. -Supply food energy (calories). -Help make up enzymes and hormones, which regulate body functions.

What are the Major Dietary Sources and Functions in the Body of Calcium?

Major Dietary Sources: 1. Milk products 2. Leafy vegetables 3. Canned fish with bones Functions in the Body: -Forms bones and teeth. -Necessary for healthy muscles and nerves.

What are the Major Dietary Sources and Functions in the Body of Vitamin B12?

Major Dietary Sources: 1. Most animal products 2. Most dairy products Functions in the Body: -Promotes healthy blood and nervous system.

What are the Major Dietary Sources and Functions in the Body of Riboflavin (Vitamin B2)?

Major Dietary Sources: 1. Organ meats 2. Milk products 3. Whole grains and fortified grains Functions in the Body: -Needed for utilization of carbohydrates and other nutrients. -Promotes healthy skin and eyes.

What are the Major Dietary Sources and Functions in the Body of Thiamin (Vitamin B1)?

Major Dietary Sources: 1. Pork 2. Whole grains and fortified grains 3. Nuts 4. Legumes 5. Green vegetables Functions in the Body: -Needed for utilization of carbohydrates for energy. -Promotes normal appetite and healthy nervous system. -Prevents beriberi.

What are the Major Dietary Sources and Functions in the Body of Vitamin E?

Major Dietary Sources: 1.Unsaturated fats, examples would be: A. Vegetable oils B. Nuts C. Whole grains Functions in the Body: -Protects other nutrients.

What are the Major Dietary Sources and Functions in the Body of Carbohydrates?

Major Dietary Sources: 1. Grains (including breads and pasta) 2. Dried beans 3. Potatoes 4. Corn 5. Sugar Functions in the Body: -Major source of energy (calories) for all body functions. -Necessary for proper utilization of fats. -Unrefined carbohydrates supply fiber, important for proper waste elimination.

Major Mineral

Minerals that must be consumed in relatively large amounts- more than 100 milligrams daily. Includes: Calcium, Chloride, Magnesium, Phosphorus, Sulfur, Sodium, and Potassium. *Sodium, a component of table salt, is a well-known health problem. Too much sodium is thought to contribute to high blood pressure*

Trace Mineral

Minerals that must be consumed in smaller amounts. Includes: Chromium, Copper, Fluoride, Iodine, Iron, Manganese, Molybdenum, Selenium, and Zinc *It's important to know that although small quantities are needed by the body, too much of any of them can be harmful*

How can a Chef be more Healthful in regards to making a Sauce?

Modify Portion Sizes! Which can be done by: 1. If a sauce is a bit more flavorful, you won't need as much. Make a better sauce and serve less of it. 2. Not overly thickening a sauce, as a less thickened sauces don't cling so heavily to the food, allowing smaller portions to go farther.

Mineral

Naturally occurring substance that is usually solid and inorganic, and has a crystal structure. Different from a rock, which doesn't have a specific chemical composition.

How can you ensure a nutritionally balanced menu without actually calculating the nutritional content of every item?

Nutrition Exchange System- Foods are divided into seven groups: 1. Starches 2. Fruits 3. Vegetables 4. Proteins 5. Dairy 6. Fats 7. Sweets -Serving sizes for individual foods within each group are strictly defined, and various health agencies publish lists of these serving sizes. -To set up a diet based on exchange groups, one must first calculate how many calories you need and consume in a day (depending on age, sex, activity level and weight loss needs). Then consult various published tables to plan a daily diet consisting of a fixed number of servings from each group.

Ketosis

Occurs if too many Ketone Bodies are present, as a result of consuming insufficient carbohydrates. Blood becomes unable to carry oxygen properly.

Omega-3 Fatty Acid

One of a family of essential unsaturated fatty acids that play vital roles in: 1. Growth 2. Immune System 3. Proper Eyesight 4. Cell Structure -Consists of three major nutrients: ALA, DHA, and EPA

Vitamin

Present in foods in extremely small quantities, but they are essential for regulating body functions. -Unlike proteins, fats, and carbohydrates, they supply no energy, but some of them must be present in order for energy to be utilized in the body. Lack of certain vitamins causes deficiency diseases.

Complementary Protein

Proteins supplied by foods that, if eaten together, supply all the amino acids necessary in the human diet. Example: Cornmeal tortillas topped with chili bean supply complete protein because the corn supplies the amino acids lacking in the beans.

What are some ways you, as a cook, can reduce the fat and sodium content of your menu offerings?

Reduce Fat content by: 1. Make choices that are lean, low-free, or fat-free when selecting and preparing meat, poultry, dry beans and milk or milk products. 2. Use less fat in cooking by using cooking methods that require no added fat (simmering, poaching, baking, steaming and grilling). 3. Use the freshest, highest quality ingredients available in order to prepare delicious foods with less reliance on high fat sauces. 4. Low fat sauces (such as salsas and vegetable purées) instead of high fat sauces. 5. Nonstick pans are great for sautéing, because little or no fat is needed Reduce Sodium content by: 1. Decrease the use of salt in the kitchen and at the table. 2. Limit intake of prepared foods that are high in salt (such as potato chips, salted nuts, pretzels, pickled food, cured meats and salty condiments like soy sauce). 3. Use the freshest, highest quality ingredients available in order to prepare delicious foods with little or no added salt and less reliance on high sodium sauces. 4. Use more fresh herbs, hot seasonings (chiles, ginger, and pepper), and flavorful ingredients like garlic, browned onions and flavored vinegars.

Calorie

The amount of heat needed to raise the temperature of kg of water by 1° C. Used as a measure of food energy. More correctly called a kilocalorie.

Nutrient Density

The amount of nutrients per calorie in a food.

Protein

The building blocks of the body. Consists of substances called amino acids. Essential for: 1. Growth 2. Building Body Tissues 3. Basic Body Functions Can be used for energy if the diet doesn't contain enough carbohydrates or fat.

Low-Density Lipoprotein (LDL)

The most important carrier of cholesterol. -Although it provides an essential function, if too much is present it deposits excess cholesterol inside arteries, blocking the flow of blood.

Trans fat

These fats only occur naturally in small amounts. Most of the fats in our diet are from manufactured fats subjected to a process called hydrogenation. *Trans Fats are a concern because they limit the body's ability to rid itself of cholesterol that builds up on the walls of arteries*

True or False: Your body naturally creates Cholesterol.

True. -Which is why cholesterol isn't considered a nutrient, even though it's necessary for certain body functions, since the body already naturally manufactures all that it needs.

Which vitamins are water-soluble? Which vitamins are fat-soluble? Which of the two is more important to include in the diet everyday and why?

Water-Soluble vitamins: Vitamins B (1, 2, 3, 9, and 12) and Vitamin C Fat-Soluble vitamins: Vitamins A, D, E and K -Water-Soluble vitamins aren't stored in the body and therefore must be eaten everyday.