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Nutrition concepts & healthy eating
1. Nutrition
Concepts &
Healthy
Eating
SHERILYN B. BALAURO
Department of Human Nutrition & Foods
College of Home Economics & Technology
Benguet State University
16. Assessment of weight and health
risk involves using three key
measures:
• Body mass index (BMI)
• Waist circumference
• Risk factors for diseases and
conditions associated with obesity
17. Body Mass Index (BMI)
BMI is a useful measure of overweight
and obesity.
It is calculated from your height and
weight.
BMI is an estimate of body fat and a
good gauge of your risk for diseases that
can occur with more body fat.
18. BMI
Underweight Below 18.5
Normal 18.5–24.9
Overweight 25.0–29.9
Obesity 30.0 and Above
19. Waist Circumference
Measuring waist circumference helps screen
for possible health risks that come with
overweight and obesity.
If most of your fat is around your waist rather
than at your hips, you’re at a higher risk for heart
disease and type 2 diabetes.
This risk goes up with a waist size that is
greater than 35 inches for women or greater than
40 inches for men. To correctly measure your
waist, stand and place a tape measure around
your middle, just above your hipbones.
20. Risk Factors for Health Topics Associated With Obesity
Along with being overweight or obese, the following
conditions will put you at greater risk for heart disease
and other conditions:
Risk Factors
• High blood pressure (hypertension)
• High LDL cholesterol ("bad" cholesterol)
• Low HDL cholesterol ("good" cholesterol)
• High triglycerides
• High blood glucose (sugar)
• Family history of premature heart disease
• Physical inactivity
• Cigarette smoking
21. Logical Way to prevent
Obesity
•Reduce intake of
excess calories
•Exercise!
32. What is Culinary Nutrition?
The application of nutrition
principles combined
with food science
knowledge and
displayed through a
mastery of culinary skills.
35. • Baking
Besides breads and
desserts, you can bake
seafood, poultry, lean
meat, vegetables and
fruits. For baking, place
food in a pan or dish
surrounded by the hot,
dry air of your oven.
You may cook the food
covered or uncovered.
Baking generally doesn't
require that you add fat
to the food.
36. • Braising
Braising involves
browning the ingredient
first in a pan on top of
the stove, and then
slowly cooking it
covered with a small
quantity of liquid, such
as water or broth. In
some recipes, the
cooking liquid is used
afterward to form a
flavorful, nutrient-rich
sauce.
37. • Poaching
To poach foods, gently
simmer ingredients in
water or a flavorful liquid
such as broth, vinegar or
juice until they're cooked
through and tender. The
food retains its shape
during cooking. For stove-
top poaching, choose a
covered pan that best fits
the size and shape of the
food so that you need a
minimal amount of liquid.
38. • Roasting
Like baking, but typically
at higher temperatures,
roasting uses an oven's
dry heat to cook the food.
You can roast foods on a
baking sheet or in a
roasting pan. For poultry,
seafood and meat, place
a rack inside the roasting
pan so that the fat in the
food can drip away during
cooking. In some cases,
you may need to baste
the food to keep it from
drying out.
39. • Sauteing
Sauteing quickly cooks
relatively small or thin
pieces of food. If you
choose a good-quality
nonstick pan, you can
cook food without using
fat. Depending on the
recipe, use low-sodium
broth, cooking spray or
water in place of oil.
40. • Steaming
One of the simplest
cooking techniques is
steaming food in a
perforated basket
suspended above
simmering liquid. If you
use a flavorful liquid or
add seasonings to the
water, you'll flavor the
food as it cooks.
41. • Stir-frying
A traditional Asian
method, stir-frying
quickly cooks small,
uniform-sized pieces of
food while they're
rapidly stirred in a wok
or large nonstick frying
pan. You need only a
small amount of oil or
cooking spray for this
cooking method.
42. • Using herbs and spices
Creating meals using
spices and herbs is one of
the best ways to add
color, taste and aroma to
foods without adding salt
or fat. Choose fresh herbs
that look bright and
aren't wilted, and add
them toward the end of
cooking. Add dried herbs
in the earlier stages of
cooking. When
substituting dried for
fresh, use about one-half
the amount.
43. Your guide to ingredient substitutions for healthy recipes
If your recipe calls for this
Try substituting this ingredient:
ingredient:
Canadian bacon, turkey bacon, smoked turkey or lean
Bacon
prosciutto (Italian ham)
Bread, white Whole-grain bread
Bread crumbs, dry Rolled oats or crushed bran cereal
Applesauce or prune puree for half of the called-for
butter, shortening or oil; butter spreads or
shortenings specially formulated for baking that don't
Butter, margarine, shortening or oil have trans fats
in baked goods Note: To avoid dense, soggy or flat baked goods, don't
substitute oil for butter or shortening. Also don't
substitute diet, whipped or tub-style margarine for
regular margarine.
44. Butter, margarine, shortening or oil
Cooking spray or nonstick pans
to prevent sticking
Cream Fat-free half-and-half, evaporated skim milk
Fat-free or low-fat cream cheese, Neufchatel, or low-
Cream cheese, full fat
fat cottage cheese pureed until smooth
Two egg whites or 1/4 cup egg substitute for each
Eggs
whole egg
Whole-wheat flour for half of the called-for all-
purpose flour in baked goods
Flour, all-purpose (plain)
Note: Whole-wheat pastry flour is less dense and
works well in softer products like cakes and muffins.
Fruit canned in heavy syrup Fruit canned in its own juices or in water, or fresh fruit
Extra-lean or lean ground beef, chicken or turkey
Ground beef breast (make sure no poultry skin has been added to
the product)
Arugula, chicory, collard greens, dandelion greens,
Lettuce, iceberg
kale, mustard greens, spinach or watercress
45. Reduced-calorie mayonnaise-type salad dressing or
Mayonnaise
reduced-calorie, reduced-fat mayonnaise
Three times as many vegetables as the meat on pizzas
Meat as the main ingredient
or in casseroles, soups and stews
Milk, evaporated Evaporated skim milk
Milk, whole Reduced-fat or fat-free milk
Oil-based marinades Wine, balsamic vinegar, fruit juice or fat-free broth
Pasta, enriched (white) Whole-wheat pasta
Rice, white Brown rice, wild rice, bulgur or pearl barley
Fat-free or reduced-calorie dressing or flavored
Salad dressing
vinegars
Herb-only seasonings, such as garlic powder, celery
Seasoning salt, such as garlic salt,
seed or onion flakes, or use finely chopped herbs or
celery salt or onion salt
garlic, celery or onions
46. Fat-free milk-based soups, mashed potato flakes, or
Soups, creamed
pureed carrots, potatoes or tofu for thickening agents
Soups, sauces, dressings, crackers,
Low-sodium or reduced-sodium versions
or canned meat, fish or vegetables
Fat-free or low-fat sour cream, plain fat-free or low-
Sour cream, full fat
fat yogurt
Sweet-and-sour sauce, hot mustard sauce or low-
Soy sauce
sodium soy sauce
In most baked goods you can reduce the amount of
Sugar sugar by one-half; intensify sweetness by adding
vanilla, nutmeg or cinnamon
Pureed fruit, such as applesauce, or low-calorie,
Syrup
sugar-free syrup
Herbs, spices, citrus juices (lemon, lime, orange), rice
Table salt
vinegar, salt-free seasoning mixes or herb blends
Yogurt, fruit-flavored Plain yogurt with fresh fruit slices
