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Labensky • Hause • Martel
”“ If we could give every individual the right amount of
nourishment and exercise, not too little and not too much,
we would have found the safest way to health.– Hippocrates, Greek physician and father of medicine (ca. 460-377 b.c.e.)
HEALTHY COOKING
C H A P T E R TWENTY-THREE
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After studying this unit
You will be able to:
– Identify categories of nutrients and explain their
importance in a healthy diet
– Identify the characteristics of a nutritious diet for healthy
adults
– Describe diet-planning tools available to consumers and
chefs
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After studying this unit (cont.)
– Understand the effects of storage and preparation
techniques on the nutritional value of food
– Appreciate the use of alternative ingredients and
substitutes in developing recipes and menus to
provide guests with nutritious foods
– Understand the range of vegetarian diets and use a
variety of protein products as alternatives to meat,
poultry, fish or dairy
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Nutrition
The science that studies nutrients—(chemical) substances found in food that nourish the body by promoting growth, maintenance and repair of the body and by and facilitating body functions such as digestion and metabolism (the chemical reactions that go on in the body); some nutrients also provide energy (calories)
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Calories (kcal)
The unit of energy measured by the amount of
heat required to raise 1,000 grams of water one
degree Celsius
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Six Categories of Nutrients
Carbohydrates
Lipids
Proteins
Vitamins
Minerals
Water
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Essential Nutrients
Provide calories or energy needed in larger
quantities than other nutrients because body
doesn’t make them in sufficient quantity
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Nonessential Nutrients
Healthy, well-nourished bodies can make them in
sufficient quantities to satisfy their needs
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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
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Carbohydrates
Simple
– Occur in naturally occurring sugars as well as
in sweeteners
Complex
– Occur in starch and 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
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Lipids
The fats in foods can be classified as
– Saturated
Mainly animal foods
– Monounsaturated
Primarily plants and plant food
– Polyunsaturated
Found in plants and fish
Cholesterol is only found in foods of animal origin
Trans fats are found in hydrogenated fats
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Proteins
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
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Micronutrients
Needed in smaller amounts
– Vitamins
– Minerals
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Vitamins
Vital dietary substances needed to regulate the
metabolism and normal growth and body functions
– Fat-soluble
A, D, E and K are found in food containing
fat
– Water-soluble
C and the B complex vitamins are not stored
to the extent of fat-soluble vitamins
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Cooking Techniques Control Vitamin Retention
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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Minerals
Cannot be manufactured in the body
– Trace minerals
Needed in small amounts
– Iron
– Major minerals
Needed in relatively larger quantities
– Calcium
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Water
The human body is approximately 60% water
Water is necessary for transporting nutrients and
wastes throughout the body
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Phytochemicals
Non-nutritive components of plant foods which may be important in preventing some forms of cancer, diabetes, Alzheimer’s, heart disease and other degenerative diseases
– Brightly colored fruits and vegetables such as blueberries, pomegranates and green tea are high in flavonoids phytochemicals especially beneficial to health
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Tools for Healthy Eating
Recommendations from Federal regulatory
agencies as well as health organizations helps
chefs and consumers plan a healthy diet and
lifestyle
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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
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Other Federal Agencies
Centers of Disease Control and Prevention (CDC)
– Tracks illnesses, including those caused by
food-borne pathogens
National Institutes of Health (NIH)
– Basic biological and nutritional research
Department of the Interior
– Sets environmental and land use standards
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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
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2005 Dietary Guidelines
Consumer a wide variety of foods. Limit added
sugar, solid fats, alcoholic beverages
Control calorie intake
Be physically active every day
Increase daily intake of fruits, vegetables, whole
grains, nonfat dairy products
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2005 Dietary Guidelines (cont.)
Choose good fats and limit intake
Eat whole food sources of carbohydrates
Eat less than 1 teaspoon salt daily
Follow safe food handling practices
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The Food Guide Pyramid
A tool and customizable guidance system to help consumers make healthy food and lifestyle choices
– Activity
– Moderation
– Personalization
– Proportionality
– Variety
– Gradual improvement
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MyPyramid
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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
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Nutrition Facts Label
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Ingredient Substitutes and Alternatives
Ingredient substitutions
– The replacement of one ingredient with another of presumably similar, although not necessarily identical, flavor, texture, appearance and other sensory characteristics
Ingredient alternatives
– Replacement of one ingredient with another of different flavor, texture, appearance or other characteristics
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Commonly Substituted Ingredients
Salt
Sugars
Fats
Dairy
Egg
Gluten
– Gluten allergies (celiac disease)
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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
demanded by some patrons, while maintaining the
flavor and appearance important to everyone
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Sample Healthy Restaurant Menu
General guidelines for creating an overall healthy
3-course meal are:
– meal should contain no more than 1000
calories
– 15 to 25% calories from protein
– 45 to 65% calories from carbohydrates (whole
grains and sugars from natural sources)
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Sample Healthy Restaurant Menu (cont.)
– 20 to 35% calories from fat (<10% of the total
calories from saturated fats). More of the fat
should be from olive oil, fatty fish or nuts.
– Meal should offer 8 to 12 grams fiber
– Total meal no more than 1000 Mg salt
– Healthy meal should include 1 to 1 ½ cups
fresh vegetables
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Vegetarianism
Vegan
– A person who will not eat any meat
Raw foodist
– Typically a vegan who eats only raw or slightly warmed plant
foods
Fruitarian
– A person who eats only fruit, nuts, seeds and other plant
products
Ovo-vegetarian
– A vegetarian who eats eggs but no dairy products
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Vegetarianism (cont.)
Ovo-lacto-vegetarian
– A person who eats plant products as well as eggs
and dairy products
Lacto-vegetarian
– A vegetarian who eats dairy products but not eggs
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Soybean-Based Products
Soy “milk”
– Liquid that is created by soaking and cooking dried soybeans
Tofu or bean curd
– Soy milk that has been coagulated or cultured, then formed
into a cake
Silken tofu
– Silky smooth texture and appearance suitable for
creamy substances
Cotton tofu
– Solid blocks in three styles: soft, firm and extra firm
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Soybean-Based Products (cont.)
Miso
– Made by salting and fermenting soybeans and rice or barley
Tempeh
– Whole bean cake made from fermented whole soybeans and grain
Textured soy protein
– Also known as TSP or textured soy flour; defatted soy protein that is dried and compressed into granules, chunks or shapes
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Other Popular Ingredients in Vegetarian Cooking
Seitan
– “Wheat meat,” formed from wheat gluten
Grain beverages
– Can be used instead of stock in vegetarian cooking
Analogous foods
– Products made to mimic the appearance and texture of popular animal-based products
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Vegetarian Cuisine
Use or adapt items from the regular menu
– Many existing items may already be on the menu
Add grains and beans for texture and satiation
– Consider these for the center of the plate options
Utilize meaty vegetables and soy products
– Many vegetables have flavor and body that mimic meats
Compose dishes with an eye to balancing color
– We eat with our eyes as well as our taste buds
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More Considerations
Balance textures on the same plate
– Look for complementary and contrasting textures
Layer flavors for complexity of taste
– Combine cooking methods and ingredients
Create a vegetarian pantry
– Stock ingredients to enhance plant-based cooking
Seek inspiration from ethnic cuisines
– Many ethnic cuisines offer exciting vegetarian options
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Religious Dietary Laws
Many religions have dietary laws, which strict
observers of these religions may follow
– Jewish Religion
Keeping Kosher
– Muslim Religion
Halal
– Buddhism
Vegetarianism