Transcript The Basics of Nutrition - Red Wing Public Schools
The Basics of Nutrition & Healthy Food Preparation
Chapter 2 | Nutrition
Why is nutrition important to the food industry?
The body needs nutrients to: Provide Energy Build & Repair Cells Keep the different systems in the body working smoothly (breathing, digesting, & building red blood cells) Chapter 2 | Nutrition
6 basic types of nutrients
Carbohydrates Lipids (fats) Proteins Vitamins Minerals Water Chapter 2 | Nutrition
Phytochemicals & Fiber
Fiber: promotes digestive health and regularity Phytochemicals: Chemicals that aid the body in fighting or preventing diseases Chapter 2 | Nutrition
Role of Carbohydrates
Body’s main source of energy 4 calories of energy per gram Examples: pasta, rice, tortillas, cereal, potato, honey & table sugar Simple: provides short bursts of energy Complex: long source of energy Chapter 2 | Nutrition
Role of Fats
Carry Vitamins Cushion the body’s vital organs Protects the body from extreme temps 3 Types Saturated Monounsaturated Polyunsaturated Chapter 2 | Nutrition
Role of Proteins
Needed to build new cells and repair injured ones.
Complete proteins: meat, poultry, fish, eggs & dairy Incomplete: Lack 1 or more amino acid: Dried beans, grains, nuts Complementary proteins: 2 or more incomplete proteins that together provide all essential amino acids. (Example: peanut butter sandwich) Chapter 2 | Nutrition
Role of Vitamins & Minerals
Help in growth, reproduction and the operation and maintenance of the body.
Chapter 2 | Nutrition
Vitamins:
Water Soluble: mix only with water, vulnerable to cooking can be destroyed by heat or washed away by steam/water. (C & B) Fat Soluble: Mix only with fat. Stored in the liver and body fat. Body draws on the stored vitamins when needed (A, D, E, & K)
Role of Water
Water is an essential nutrient!!!
55-65 % of the body is water Helps with digestion Eliminates waste Distributes heat through the body Lubricating joints/cushioning body tissues Chapter 2 | Nutrition
Food Additives
Substance or combination of substances present in food as a result of processing, production or packaging Improve flavor, color & texture Retain nutritional value Prevent spoilage Extend shelf life Chapter 2 | Nutrition
Digestion
Chew: mixes with saliva Swallow: stomach breaks down-turns it in to chyme Chyme moves to the small intestine Sends nutrients to different parts of the body Sends waste to the large intestine, through the colon and anus Chapter 2 | Nutrition
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.
Long storage times and warm temperatures can be damaging to both safety and nutritional value. The best way to prevent deterioration is to maintain a low inventory of food products, and use a quick turnaround system.
Chapter 2 | Nutrition
Food-Preparation Techniques (cont.)
When cooking food, remember that the lower the temperature and the shorter the cooking period, the less the resulting nutrient loss.
The key to cooking nutritious food is to manage time and temperature so that food is cooked only as much as necessary and served as soon as possible.
13
2.2
Chapter 2 | Nutrition
Making Menus More Healthful
14
2.2
Portion control
means controlling the quantity of particular foods by using appropriately sized servings.
Healthy cooking can also be about adding healthful ingredients.
After understanding the purpose of the ingredients, begin to modify recipes to be lower in fat, sugar, and salt.
When making modifications, remember to keep flavor in mind at all times.
Be creative and use modifications as an opportunity to make food memorable.
Chapter 2 | Nutrition
Reducing Excessive Fats
Saturated fats (butter, lard, tropical oils) and trans fats (margarine, shortening) can be reduced by using less and replacing them with alternative products.
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 purpose for the substitution and the role that fat plays in the food item. Not all fats can be reduced, removed, or replaced.
15
2.2
Chapter 2 | Nutrition