Nutritional Cooking –

Art and Science

 • Explain importance of nutrition in the restaurant and
foodservice industry.
• Explain why balanced nutrition is important.
• Explain why making food both nutritious and interesting is
important.
• Explain how nutrition principles are dynamic and change as
Objectives: scientists learn more about food and metabolism.
• List factors that affect people’s food choices.
• Explain why restaurateurs are becoming more aware of
the need to provide good nutrition in all menus.
• Explain how to obtain nutrition information for recipes and
menus.
Introduction
• Nutrition – science of the
nutrients in food and how they
are ingested, digested, absorbed,
transported, and utilized to build
and maintain the body.
• Nutrients – chemicals needed to
support the body for daily
metabolic functions of growth
and development
Importance of
Nutrition
• Food – provides energy, build body and
structure, and enable the many chemical
reactions for body functions

Help in Nutrition
• People doesn’t have enough knowledge on
nutrition
• Learned ways of selecting food
• Nutrition principles seem to keep changing
History
• Culinary arts – the art of preparing food for
sensory enjoyment as well as to meet dietary
needs
• Fat – over million years, animals and human
developed the ability to store excess calories
- Good in survival for cold seasons
• Eating was a challenge
• Medieval times – advanced technical
sophistication
• Salt became a valuable commodity
• Throughout history, salt and fat were used to
bind and preserve
Examples
• Pemmican – dried meat that has been powdered or
shredded and then mixed
with fat to form solid products
• Confit – meat cooked and preserved in its own
fat
• Jerked beef or Charque – salted meat, pressed and dried
• Pastirma – highly seasoned, dried meat product
• Salt pork – salted flesh of pig
Food Choices Influences

 Personal preference
 Traditions and habits
 Philosophical and moral beliefs
 Health concerns
 Availability
 Income level
 Convenience
 Parental influence
 Nutritional “urban legends”
 Allergies
 Emotions
 Social influences
 • Increased out of home eating
Markets for • Interest in increasing healthier items in general
• Low fat cooking method
Nutritious • Growing concern about cholesterol
Cooking • Demand increase for lean meat, seafood and poultry
• Heart healthy menus and menu choices
• More complex carbohydrates for diabetics
• Low calorie food and less sodium
• Increasing Foodservice Markets
• Expanded take-out areas at grocery
stores that provide complete meals
• Meals prepared, ordered and delivered
• Meals assembled by the consumer in
the provider’s kitchen
• Special take out services inside regular
restaurants
• Internet as food market
• Ideas for meal planning
• Recipes
• Nutrition information
• Food purchases delivered to doorstep
• Cooking demonstrations
• Cooking equipment purchases
• Changes in the quick service segment
• Baked, broiled, roasted and flame-
grilled meat and poultry
• Roasted chicken
• Fresh fruit and vegetables
• Low-fat milk, milkshakes, and ice cream
• Rolled sandwiches, or “wraps”, using
low fat tortillas
• Salads with low-fat dressing
Nutritional Cooking as an Art

Nutritional Cooking is an Art Nutritional Cooking is a Science

Understand the function of food ingredients and The study of the changes that occur in food with
the aesthetic profiles of food then combine for a chemical and physical reactions
creative and delicious dish
 Healthy Body Weight

Nutrient – chemical substance

Basic that provides nourishment to the
Concepts of body
Nutrition Two primary needs of the body:
• Energy
• Building blocks
•YOU ARE
WHAT YOU
EAT
Digestion – process of breaking food down
to the simplest or most elemental parts to
be absorbed and used by the body

Digestive system – hollow tube from

mouth to anus
My Pyramid

• Two Educational Purposes:

1. How to eat balanced diet from a
variety of food groups without
counting calories.
2. How to include physical activity in
their daily lives and adjust food intake
for the amount of activity.
 Proportionality – how much food a person should
choose from each food category

Variety – differentiate the six food group categories

representing the five food groups

Activity Level – represented by the steps and the

Pyramid person climbing

Symbols Moderation – narrowing of food group from the

bottom to top

Gradual improvement – people can benefit from

taking small steps to improve their diet and lifestyle

Personalization
 Guide to the appropriate serving
sizes of various food groups

Menu Planning
using the Determine portion sizes

Pyramid

Provides more balanced menu

 Determine your own serving
recommendations based on the
pyramid.

Assessing a
menu Select a menu

Assess and evaluate per menu

item name, food groups covered
and number of servings in portion
Nutrition Labelling

• Food label – list of nutrients included in food together with amounts

• Nutrition Facts – food label that contains the nutrition information
• Components:
• Serving size and serving per container
• Total calories and calories from fat
• Total fat and saturated fat
• Trans fat
• Cholesterol
• Sodium
• Total carbohydrate, dietary fiber, and sugars
• Protein
• Vit. A, vitamin C, calcium, and iron
 Food label reference

Helps people see how

Daily Values different types of food
contribute to overall daily diet

Percentage based on a 2,000

calorie diet
Ingredient Labelling
Ingredients – listed in order by weight contained in the
product
Must be declared

Food additives – color additives, flavors and flavor enhancers,

milk foods
Juices – total percentage of juice and criteria for naming juice
beverages
Allergens – (Jan 1, 2006) discloses food containing food
allergens such as milk, eggs, peanuts, fish, shellfish, soy, wheat
 Foods served for immediate consumption in
such locations

Food Items Ready to eat food that is not for immediate

consumption but primarily prepared on site
Exempted
from Food shipped in bulk as long as not for sale

Nutrition Medical food

Labelling
Plain coffee, tea, spices and others
• Nutrition Facts Panel – part of the food label that contains the
nutrition information
• Useful tool in helping design a balanced, varied, and
healthful diet
• Select food that meet dietary guidelines
• Helps people to avoid allergies, plan special diets, and cut
back on fat, sodium, cholesterol or calories
Mandatory
components of
nutrition facts panel
• Serving size and servings per container
• Total calories and calories from fat
• Total fat and saturated fat
• Trans fat
• Cholesterol
• Sodium
• Total carbohydrate, dietary fiber, and sugars
• Protein
• Vitamin A, Vitamin C, calcium and iron
THE
NUTRIENTS our
Body Needs
CARBOHYDRA
TES
 Organic chemical that consists only of
carbon, hydrogen and oxygen atoms
(CHO)

Provides four kilocalories per gram of

food

Carbohydrates
body’s preferred source of fuel and are
relatively inexpensive source of calories

Enriched – have vitamins (thiamine,

riboflavin, niacin and minerals (iron)
Classifications:
• Simple carbohydrates
• Sugars
- monosaccharide and disaccharides
- Single carbohydrate units
• Complex carbohydrates
• Contains more numerous combinations of saccharides such as
oligosaccharides and polysaccharides
Dietary Fiber
• Carbohydrate that has glucose
molecules
• Provides feeling of fullness
• Resists digestion and maintains its
bulk
• Classified as:
• Soluble fiber – dissolves in
water to form a soft gel that
connects bile salts and reduces
cholesterol in the blood
• Insoluble fiber – simply passes
through the digestive tract
Source of SOLUBLE INSOLUBLE
Dietary Fiber Legumes Whole grain food
Oats Bran
Some fruits (bananas) Nuts and seeds
Some non root vegetables Vegetables (green beans,
(brocolli and carrots) cauliflower, zuchinni, celery)

Most root vegetables Skins of some fruits

(potatoes, and yams) (tomatoes)
Skins of potatoes and yams
The Whole
Grains
• Bran – outer layer containing highest
percentage of fibre and nutrients
• Endosperm – starchy layer
• Germ – small, nutrient rich inner
layer
• Includes: barley, brown rice, corn and
popcorn, millet, oats, rye, sorghum,
teff, triticale, wheat
Proteins

• Class of macronutrients that has four kcal

composed with amino acids
• Digestion starts in the stomach with the
use of pepsinogen activated by
hydrochloric acid
• Organic chemical composed of amino
acids
• Amino acids – organic molecules made of
carbon, oxygen, hydrogen and nitrogen
Protein Functions
Anti bodies – attacks unwanted foreign substances and deactivate them like virus

Enzymes – body’s catalyst- molecule that enhances or retard chemical reactions

Fluid and acid based regulators

Hormones – body’s messenger molecules

Transportation – transport vitamins , minerals and lipids to different parts of the

body
Growth and maintenance – amino acids to support growth and maintenance

Energy
 Amino Acids and Nutrition
• Body needed 20
• 11 – made by the body
• 9 – essential amino acids obtained from
Nutritional food

Properties of Complete protein food items

Proteins • Beef, turkey, pork, lamb, eggs, fish,
shellfish, dairy products, soy

Complementary protein food items

• Beans and rice, whole grain bread and
peanut butter, corn and lima beans
Changes in Protein

DENATURATION – HEAT AGITATION OR ADDING BASES OR

PROTEIN CHANGES IN WHIPPING ACIDS TO CAUSE
STRUCTURE CURDLING
 • Proper term for fats
• Soluble in major organic
solvents of alcohol, acetone,
ether and chloroform

Fats and other Lipids

CHOLESTEROL

One of the sterols

• Sterols – hydrocarbons consisting of a steroid and an alcohol and
having carbon bonded to carbon in a closed ring

Cholesterol – waxy substance, found in animal food

such as meat, fish, poultry and cheese
• Precursor for many substances such as bile acids, vitamin D, and
hormones
• Natural component of the body and can synthesize it when needed
• Negative effect may settle in the artery walls creating plaque
deposits
TRIGLYCERIDES

• In the form of fats are stored in the body

• Molecules formed by one glycerol molecule and three fatty acids
• Glycerol – three carbon alcohol that bonds with three fatty acids to produce a single
structure
• Fatty acid – an organic molecule found in animal and vegetable fats, consisting of a carbon-
hydrogen chain with an organic acid group
• Three types of fatty acids:
• Saturated – have no double bond present between the carbon atoms in their carbon
chain
• Unsaturated – contain one or more double bonds in the carbon chain
• Monounsaturated – contains one double bond
• Polyunsaturated or partially saturated – contains more than one double bond
 Formed when oils are
partially hydrogenated
• Hydrogenated – chemically
TRANS-FAT reacted with hydrogen

Acts undesirable to
health
 Similar structure with
triglycerides

Part of the cell membrane

PHOSPHOLIPI
DS Able to link with both water
and fat to form emulsion

Lecithin – most common

phospholipid in food
 • Provide nine kilocalories of energy per
gram of food
• Adipose tissue – largest storage area for
energy, in the form of fat
Role of • Maybe stored in many different
places: surrounds the organ for

Lipid in the
cushion and protection, adipose-
tissue stores under the skin for
insulation and adipose tissue in

Body muscles
• Needed to absorb fat soluble vitamins,
spare body protein from being used for
energy, act structurally as part of every
cell membrane, form the base for many
hormones and act as lipoproteins
 Rancidity – fats and oils deteriorate and develop
an off flavor and bad taste

Flavor reversion – slight oxidation of fat before

rancidity

Cookery Types of rancidity:

• Hydrochloric
with Fats • Oxidative
• Margarine or butter?

Should take 20 -30 percent of calories per day

7% from saturated fat and less than 1% from trans

fat and limit cholesterol intake of 300 ml per day
 Vitamins, • Objectives:
Minerals and • List functions of vitamins, minerals, and water in the
body
Water • Distinguish fat and water soluble vitamins
• State good sources of vitamins and minerals
Vitamins

Polish scientist Casimir Funk

• Named “vitamines” from latin word “vita” meaning life and “amine” believed to be organic
chemical

Organic compounds containing carbons and made from plants or animals

Are called micronutrients

No calories but act as coenzymes

Classified as:
• Water soluble
• Fat soluble
 Mixture and
compounds of
Inorganic chemical
elements elements
found on
earth
Minerals
Simply found Needed by the
in soil or body to stay
ground water healthy
Functions of vitamins
vitamin Primary function Deficiency

Vit. A (retinol) Normal vision and normal cell Night blindness, dry eyes,
development softening of the cornea

Vit. B1 (thiamine) Coenzyme in energy metabolism, Beriberi

nervous system function

Vit. B2 (riboflavin) Coenzyme in metabolism, normal Ariboflavinosis

vision

Vit. B3 (niacin) Coenzyme in energy metabolism pellagra

Vit. B5 (pantothenic acid) Part of a coenzyme in energy Convulsions or anemia

metabolism

Vit. B6 (pyridoxine, Part of coenzyme used in amino Anemia, nerve damage,

pyridoxal, pyridoxamine) acid metabolism, helps make red seizure, skin problems, sores
blood cells in mouth
Vitamin Functions
Vit. B7 (biotin) Part of coenzyme for energy Changes in mental state, dry
metabolism, used in cell growth, skin, hair loss, muscular pain,
maintains blood sugar skin rash

Vit. B9 (folic acid or Part of coenzyme used in synthesis of Behavioral disorders, diarhea,
folate) new cells loss of appetite, sore tongue,
Needed for the formation of healthy red headache, weakness
blood cells.

Vit. B12 Part of coenzyme used in synthesis of Anemia, numbness, tingling

(cyanocobalamin) new cells, important for making red extremities
blood cells and to keep the nervous
system healthy.

Vit C (ascorbic acid) Antioxidant, collagen formation, helps Scurvy

in immunity
Vit. D Maintains normal level of calcium and Osteomalacia, osteoporosis,
phosphorous in the blood rickets
Vit E (tocopherol) Antioxidant Neurological disorders leading
to poor transmission of nerve
impulses, muscle weakness, and
degeneration of the retina

Vit. K (napthoquinone) Blood clotting Bleeding diseases

 • Vitamin A - carrots and sweet potatoes, dark orange and
green vegetables, mangoes, fortified milk, dairy, liver and
eggs
• Vitamin D – milk (mostly none), fatty fish, some fish liver
oils, eggs
• Vitamin K – green leafy cabbage type vegetables
Vitamin • Vitamin C – lemons, lime, peppers

sources • Vitamin B (1,2,3) – grain products, nuts, legumes, meat,

dairy and fish
• Vitamin b9 – fortified food products, green leafy
vegetables, legumes, seeds, liver
• Vitamin b6 – green vegetables, fruits, whole grains, milk,
fish, poultry
• Vitamin E – green vegetables, whole grains, fish
 • Calcium – bone health, helps maintain normal blood pressure, muscle
construction
• Chloride – maintains fluid and electrolyte balance in the body
• Chromium- required for carbohydrate metabolism
• Copper – part of various enzymes, used for electron transport
• Fluorine – bone and tooth health
• Iron – part of hemoglobin
• Magnesium – part of bones and teeth, making protein, muscle activity,
activator of metabolism of carbohydrates, fats, and proteins

Minerals • Manganese – part of many enzymes

• Molybdenum – necessary for purine degradation and formation of uric
acid and used in enzymatic reactions
• Phosphorus – part of the bones and teeth
• Potassium – maintains fluid and electrolyte balance in body\
• Selenium – antioxidant
• Sodium – maintains fluid and the electrolyte balance in the body
• Zinc – taste perception, coenzyme
 • Calcium – broccoli, Chinese cabbage, corn tortillas, dairy products,
fortified fruit juice, greens, kale, legumes, milk, salmon, sardines, soy
milk
• Chloride – baking soda, baking powder, bread, cheese, eggs, meat,
milk, processed food, seafood, table salt, vegetables
• Chromium – brewer’s yeast, cheese, fish, liver, meat, nuts, poultry,
whole grains
Mineral Food • Copper – cocoa, legumes, organ meat, nuts, seeds, whole grains

Sources • Fluorine – fluoridated water, legumes, marine fish, organ meat, nuts,
seeds, whole grains
• Iodine- iodized salt, seafood, vegetables, small amount in milk
• Iron – cereals, bread, egg yolks, fish fruit, greens, legumes, liver,
meat, nuts, poultry, enriched or whole grains
• Magnesium – alfalfa, almonds, apples, brown rice, cocoa, figs, greens,
lemons, legumes, meat, peaches, nuts, seafoods, sesame seeds,
soybeans, sunflower seeds, vegetables, whole grains
 • Manganese – fruits, nuts, whole grains
• Molybdenum – bread, cereal, whole grains, nuts,
• Phosphorous – cereals, eggs, fish, meat, melons, milk,
potatoes, tomatoes, vegetables, whole grains
Mineral • Potassium – bananas, citrus fruit, legumes, meat, melons,
Sources milk, potatoes, tomatoes, vegetables, whole grains
• Selenium – dairy products, fish, organ meat, poultry,
seafood, vegetables, whole grains
• Sodium – table salt, milk, processed food, spinach
• Zinc – enriched cereals, red meat, seafood, whole grains
 Most abundant and most important macronutrient

Makes up 50 -70 % of body weight

Keeps you hydrated

Regulate body temperature

Water in the Transport nutrients
Diet Part of all cells

Lubricates joints

facilitates digestion, absorption and excretion

Water requirement – 1 ml to 1.5 per calorie