OnCooking6CH3PPLecture_accessible.pptx

On Cooking: A Textbook of Culinary
Fundamentals
Sixth Edition
Chapter 3
Nutrition
Copyright © 2019, 2015, 2012, 2009 Pearson Education, Inc. All Rights Reserved

Learning Objectives
After studying this chapter, you will be able to:
3.1 Identify the major categories of nutrients and explain their
importance in a healthy diet
3.2 Identify the characteristics of a nutritious diet for healthy adults
3.3 Describe the effects of storage and preparation techniques on the
nutritional value of food
3.4 Describe diet-planning tools available to consumers and chefs
3.5 Evaluate recipes and dishes using recommended dietary guidelines
and food labels
3.6 Apply dietary guidelines to plan and prepare menus and recipes

Nutrition Basics
• Nutrition is the science that studies nutrients-(chemical)
substances found in food.
• Nutrients nourish the body by promoting growth and
maintenance
• They maintain and repair the body and facilitate body
functions.
– Digestion and metabolism (the chemical reactions
that go on in the body).
• Some nutrients also provide energy (calories)

Calories (kilocalories)
• The unit of energy measured by the amount of heat
required to raise 1,000 grams of water one degree
Celsius

Six Categories of Nutrients
• Carbohydrates
• Lipids
• Proteins
• Vitamins
• Minerals
• Water

Essential Nutrients
• Provide calories or energy needed in larger quantities
than other nutrients because body doesn’t make them in
sufficient quantity

Nonessential Nutrients
• Healthy, well-nourished bodies can make them in
sufficient quantities to satisfy their needs

Macronutrients
• Provide calories for energy
• Needed in large quantities
– Carbohydrates
– Lipids
▪ Fats found in animal and plant foods
– Proteins
▪ Necessary for manufacturing, maintaining and
repairing body tissue

Essential Nutrients
Carbohydrates Starches and sugars
Fats Linoleic and linolenic acids
Proteins The amino acids: histidine, isoleucine,
leucine, lysine, methionine,
phenylalanine,
threonine, tryptophan and valine
Vitamins Thiamine, riboflavin, niacin, pantothenic acid,
biotin, vitamin B6, vitamin
B12, folate, vitamin C, vitamin A, vitamin D,
vitamin E and vitamin K
Minerals Calcium, chloride, magnesium, phosphorus,
potassium, sodium, sulfur,
selenium, zinc, chromium, copper, fluoride,
iodide, iron, manganese
and molybdenum
Water
Blank

Carbohydrates
• Simple
– Occur in naturally occurring sugars as well as in
sweeteners
• Complex
– Occur in starch and fiber (dietary fiber)
– Found in fruit, vegetables and cereal grains such as
wheat, barley and oats
– Soluble fiber forms a gel in the digestive tract
– Insoluble fiber increases fecal bulk

Lipids (1 of 2)
• The fats in foods can be classified as:
– Saturated
▪ Mainly animal foods
– Monounsaturated
▪ Primarily plants and plant food
– Polyunsaturated
▪ Found in plants and fish

Lipids (2 of 2)
• Cholesterol is a fatty substance. It is only found in foods
of animal origin
• Trans fats are found in hydrogenated fats
• Trans fats are banned in processed food

Proteins
• Proteins are found in animal and plant foods.
• Protein chains consist of amino acids
– There are 20 amino acids
– 9 are essential for healthy adults
• Proteins regulate the balance of water, acids and bases
and move nutrients in and out of cells

Vitamins
• Vitamins are vital dietary substances
• They are needed to regulate the metabolism and normal
growth and body functions
– Fat-soluble vitamins
▪ A, D, E and K are found in food containing fat
– Water-soluble vitamins
▪ C and the B complex vitamins are not stored to the
extent of fat-soluble vitamins

Micronutrients
• Micronutrients are needed in smaller amounts
– Vitamins
– Minerals

Minerals
• Minerals cannot be manufactured in the body.
• There are two types of minerals.
– Trace minerals
Needed in small amounts
Iron
– Major minerals
Needed in relatively larger quantities
Calcium

Water
• Human body approximately 60% water.
• Water transports nutrients and waste.
• Cushions cells, maintains joints, body temperature.
• Water obtained from beverages and other foods
– Fruits and vegetables

Phytochemicals
• Non-nutritive components of plant foods
• They may be important in preventing some forms of
cancer, diabetes, Alzheimer’s, heart disease and other
degenerative diseases
• Found in brightly colored fruits and vegetables such as
blueberries, pomegranates and green tea

Tools for Healthy Eating
• Recommendations from Federal regulatory agencies as
well as health organizations helps chefs and consumers
plan a healthy diet and lifestyle

Federal Regulatory Agencies
• Food and Drug Administration (FDA) of the U.S.
Department of Health and Human Services
– Protects the nation’s health against impure and
unsafe foods
• U.S. Department of Agriculture (USDA)
– Responsible to make sure that individual food items
are safe, wholesome and accurately labeled

Other Federal Agencies
• Centers of Disease Control and Prevention (CDC)
– Tracks illnesses, including those caused by food-
borne pathogens
• National Institutes of Health (N I H)
– Basic biological and nutritional research
• Department of the Interior
– Sets environmental and land use standards

Health Organizations
• American Heart Association
• American Cancer Society
• U.S. Department of Agriculture
• Food and Drug Administration
• U.S. Department of Health and Human Services

Organic Farming
• Health risks have been associated with use of pesticides,
fertilizers
• Organic farming = few additives
• USDA regulates production and labeling

Dietary Guidelines for Americans (1 of
2)
• Follow healthy eating pattern that maintains body weight.
• Consume a wide variety of foods from all food groups
– Fruits, vegetables, whole grains, fat-free and low-fat dairy
products, oils, lean meats
– Whole unprocessed fruits
– Vegetable from all groups

Dietary Guidelines for Americans (2 of
2)
• Restrict calories from sodium (salt), saturated fat, trans
fat and added sugar.
• Make healthy food choice that you prefer. Choose
nutrient dense foods.
• Maintain a healthy eating pattern at all time.

MyPlate (1 of 2)
• A tool to help consumers make healthy food and lifestyle
choices
– Activity
– Moderation
– Personalization
– Proportionality
– Variety
– Gradual improvement

MyPlate (2 of 2)
The MyPlate food guidance system

Nutrition Labeling
• An effort to provide consumers with greater information
about the nutritional value of foods they purchase
• The FDA requires that most food products be clearly
labeled
• All packaged food products must include the Nutrition
Facts Label

Nutrition Facts Label

Menu Labeling
• By Federal law, some restaurants, food establishments
must list calories on menus.
• More than 20 units
• Labeling believes to promote health and stop spread of
obesity

Nutrition, Eating Out and the Chef
• Tremendous public interest in nutrition presents a special
challenge to chefs
• Chefs should be able to prepare and serve food that
meets the high standards for health
• Chefs should maintain the flavor and appearance
important to everyone

Healthful Cooking Techniques (1 of 3)
• Start with fresh, minimally processed ingredients.
• Use proper purchasing and storage techniques
• Offer a variety of foods so that customers have a choice.
• Offer entrées that feature healthful ingredients
– whole grains, vegetables, fruits, lean meats or poultry,
fish, low-fat dairy products and vegetable oils.

• Emphasize plant instead of animal foods.
• Use minimal amounts of fat, only the amount that is
necessary to provide flavor and texture.
• Choose healthful fats such as olive oil, canola oil, nut oils
and the fat from avocados
• Keep sauces light in calories and fat.
• Use cooking procedures that remove or avoid the use of
fat
• Use equipment that minimizes the need to use added fat

• Offer a selection of desserts that incorporate fresh fruit.
• Select cooking techniques that build flavor without using
fat
• Cook all foods with care to preserve their nutritional
value, flavor, texture and
• visual appeal.
• Serve appropriately-sized portions.
• Train wait staff to respond properly to nutritional
questions diners may have about menu items.

Cooking Techniques to Retain
Vitamins
• Prepare vegetables close to serving time
• Steaming and microwaving helps retain water-soluble
vitamins
• Roasting and grilling can preserve vitamins in animal
foods
• Use airtight and opaque containers

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