WEEK 10

NUTRITION & DIET Chef

Boban
“EAT FOOD. NOT TOO MUCH. MOSTLY PLANTS ” Mathew
MICHAEL POLLAN
 Assignment # 4- FINAL PAPER

1. You will construct the conclusion, its relationship to the thesis, its relationship to the proposal that were drawn in the body of the essay,
and a summing up of the original insight that your thesis and combination of evidence contribute to academic perspectives. A minimum
of 8-10/more scholarly or peer-reviewed sources must be included in the bibliography. (5%)
2. Students will write a *Reflective Piece (1-2 paragraphs) to complete the final assignment paper, stating the learning curves regarding
their researched topic in defense of their proposal. (5%)
3. The essay will be- minimum 1,500- 2,000+more words in length and will progress through the supporting material in a logical, concise,
compelling manner. (5%)
All references must conform to the B.Comm. (Culinary Management) style guide.
7. All final submission should be submitted through the D2L Final Assignment submission Portal.
Please Note: - There will be TWO READERS for your final paper.
Table of contents: Optional, if required.
*Reflective piece should include: (5%)
 How useful was my research to my scholarly learning?
 What is the ‘Take away’ from this research”?
 The most challenging element in the process of research?
APA Format ONLY.
 Font Style = Times New Roman
 Font Size = 12 points
 Spacing = Double
 APA 7th edition, citation &References
 Provide page number for any “direct quote’
 Bibliography = In Alphabetical Order
 Pagination = Pages numbered.
 Running head – Not mandatory. Optional.
 What is left
ITEM WEEK/CLASS DUE DATE Late
Penalty
Assignment III 6 February 17th 5%

Test 1-15% 7/8 February 26th-April 2nd- 5%

Intercession

FINAL Assignment 12 March 30th- No No Extension

Extension

Test 13 April 1st-April 6th 5%

1&2=15+15%=30%
 OBJECTIVES & AGENDA

• Introduction to common lifestyles, diets, food

& diet trends, food allergies and aversions

• Overview of Nutrition

• Accommodating diets, allergies & food

sensitivities
• The chef’s responsibility and liability

• Vegetarianism & other specialty diets

• Group Work & Presentation
4 OF THE TOP 10 CAUSES OF DEATH
4 of the Top 10 causes of death today are chronic diseases
with well established links to diet

1. Coronary heart disease

2. Diabetes
3. Stroke
4. Cancer

The Western Diet (fast becoming a world diet) has become a

focus for concern, and has given rise to a virtual
obsession with diet & nutriti on.

What is wrong with the way we eat?

How can we fix it?
 FOOD IS FUEL
• Call it calories, or nutrients – Food is the Energy Supply that
fuels our bodies
• Food builds and replace cells
• Food regulates body processes

• It can be subdivided into 6 categories

1. Carbs
2. Fats
3. Proteins
4. Vitamins
5. Minerals
6. Water

• Without all of these elements, our bodies cannot remain

healthy
• An imbalance of these elements can cause obesity, malnutrition,
illness and disease.
• Calorie intake + physical activity = Body Weight
 A
BALANCED
DIET
 MAINTAINING A BALANCED
DIET
1. Get adequate nutrients within caloric intake
2. Manage weight
3. Engage inpPhysical acti vity
4. Select from the “right food groups”
5. Avoid overly processed foods, additi ves, chemicals and
“empty calories”

6. Essenti al food groups:

• A variety of vegetables -­‐ selected from as many of
the basic vegetable groups as possible: dark green
vegetables, orange & red vegetables, legumes,
starchy vegetables, leafy greens, and
others
• Carbohydrates: whole grains
• Proteins: Meat, fish, dairy, vegetarian equivalents
• A variety of fruits
• Fats: Meat, Fish, dairy and many plants
ASSISTING IN CHOICES: HALF YOUR PLATE
• Portion size – enjoy food but eat reasonable
portions
• Make ½ your plate fruits and vegetables
• Increase “ Whole Foods” in your diet

• Eat whole grains vs bleached or processed

grains whenever possible
• Control sodium intake, and choose
• “Clean Sodium”
• Drink Water – lots of it.
• Avoid sugary drinks – Fruit Juice?
• Avoid added sugars especially high fructose
corn syrup

• Lower fat intake

• Control solid fat intake
• Avoid Saturated fats
 EAT WHOLE FOODS

 Avoid processed foods,

 Avoid additives, colourings
preservatives & chemicals

 Avoid food products containing ingredients that are

a. Unfamiliar
b. Unpronounceable
c. More than five in number
d. Or include high fructose corn syrup

 Eat foods that are single ingredients: eg:Carrots, chicken, brown

rice.
 Shop the perimeters
 Get out of the “grocery store” or “supermarket” whenever
possible
 MOSTLY PLANTS
…..
 “in all my
interviews with
nutrition
experts, the benefits
of a plant based diet
provided the only
point of universal
consensus”
 Michael Pollan,
In Defense of
Food
NEVER IGNORE THE ENJOYMENT FACTOR

 I call it: The “mmm” factor

 Eating is a fundamental
pleasure in life

 Stressing about everything

you eat, will not only decrease
your
enjoyment, it will surely
decrease
the healthful benefits of good
food.

 Relax & Enjoy your food

 Take time & care to eat

mindfully.

 Share a meal with others as of ten

as possible
 EVERY THING IN MODERATION

ESPECIALLY MODERATION! MAKE GOOD CHOICES

 Factor in indulgences
 Remember: We are in
the business of making
delicious food, and
making people happy
with delicious food.
 Plan to indulge, but do
so mindfully & not too
often
 If you allow indulgences,
you are less likely to over
do it when you do.
SPECIALTY DIETS
MEDITERRANEAN DIET
TRADITIONAL ASIAN DIET
TRADITIONAL LATIN DIET
 DIET TRENDS IN THE
WEST

• Paleo
• Atkins
• Mediterranean
• South Beach
• Gluten Free
• Cleansing or Detox
• Vegetarian
• Vegan
 DIET DIALOGUE

 Break into 8 groups

 Pick a diet from the hat.
 Based on your chosen diet, take 10 minutes and
research / discuss and present:

1. Diet definition: what is it? What can you eat, what

can’t you eat. Why?
2. Advantages: what will it accomplish? How?
3. In your opinion, is it a sustainable, healthy diet?
4. Would you follow this diet? Why – why not?
 VEGAN OR VEGETARIAN
DIET

A vegetarian diet is one that consists entirely or

mostly of foods derived from plants.
Most committed vegetarians fall into one
of the following cate gorie s:

Vegan
 Consuming only plant products. No meat, fish, egg or dairy
Vegetarian or Lacto Vegetarian
 Consuming primarily plant products with the addition of some
dairy, but no other animal products.
Ovo – Vegetarians
 Consuming primarily plant products with the addition of eggs
Lacto – Ovo Vegetarians
 Consuming primarily plant products with the addition of eggs and
some dairy
Pesco-Vegetarian
 Consume fish and plant products, but not meat and poultry. They
usually eat dairy and egg products.
Why Vegetarian/Vegan?

Vegetarianism may be based

on numerous factors.

These may include:

 Religious
 Ethical or Moral Beliefs such as animal rights
concerns
 Health & Nutritional objectives: Low in fat &
cholesterol, hormones & antibiotics
 Manage Weight
 Environmental Impact: Green &
sustainability factors. Low carbon footprint
 Taste preference – aversion to meat
UNDERSTANDING PROTEIN IN
VEGETARIAN DIETS
The major nutritional concern of a
vegetarian diet is getting enough
protein.

• Some plant products, such as grains, nuts,

and dried beans, contain some proteins.

• There are, in all, 20 amino acids that,

when
joined in various combinations, make up over
100,000 proteins in the human body.

• 11 of these amino acids can be made in the

body, so it is not necessary to include them in
the diet.

• All remaining 9 amino acids must be included

in the diet in order for the body to make all
the proteins it needs.

• These 9 are called essential amino acids.

 COMPLIMENTARY PROTEINS:

 The key to getting enough protein in a plant-only diet is to

combine in any given meal a balance of these foods, so that
amino acids missing from one of these foods is supplied from
another one of them – these are called complementary
proteins

 The following food pairings will supply sufficient protein in a

Vegan or vegetarian diet:
 Dried Legumes + Grains = Complete Protein
 Dried Legumes + Seeds and/or nuts = Complete Protein
 Grains + milk or dairy = Complete Protein
s
Other Nutrients found mostly in animal product
 Vitamin B12
 Calcium
 green leafy vegetables,
 supplements and fortified products .
 M ENUS FOR V EGETARIAN D IETS

Dried Legumes
• Legumes are some of the most
important sources of protein for
vegans and other vegetarians.

Grains
• Are sources of complementary
protein when eaten with
legumes or dairy products.

Nuts and Seeds

• Nuts and seeds are rich in
protein.
 THE IMPORTANCE OF SOY
PRODUCTS IN A
VEGETARIAN DIET
Nutrition: One of the few plant
foods containing complete or “Perfect
Proteins”, soy has become a staple of
vegetarian and vegan diets because of
Versatility:
 Soy milk
 Tofu or Bean Curd: Japanese silken
tofu, Japanese cotton tofu, Chinese firm
tofu
 Bean curd noodles
 Tempeh: Indonesian fermented soybean
cake
 Miso: fermented soybean paste
 Soy sauce, shoyu or tamari
 Edamame: Fresh soybeans, steamed and
 Grains &
starchy
vegetabl
es
5+ ser vings

Beans &
Lentils
3+ ser
vings

Vegetab
les
4+ser vings

ESSENTIALS FOR A Seeds &

Nuts
BALANCED VEGAN 1- 2 ser
vings
D EVELOPING A PPEALING M ENUS

Plant Centric
Plant Forward
Invert the
Plate
• One of the problems in developing vegetarian menu
choices is constructing a plate that is satisfying as a
main course.

• Appetizers or first courses are less of a problem.

• A succession of four to six small courses in a tasting
menu can be pleasing and satisfying.
• A main course must feel like a complete meal.
• Imagination, creativity, understanding of nutritional
requirements are all essential to creating a good
vegetarian ore vegan plate or menu
 FOOD ALLERGIES &
FOOD
SENSITIVITIES
FOOD ALLERGIES & FOOD SENSITIVITIES

 Allergies are real & they can mean life or death for some.
 Food Allergies are becoming more commonplace, and we need
to have a game plan.

 What is a food Allergy?

 Food Allergy Canada
 http://foodallergycanada.ca/
 Allergies
 Anaphylaxis
 Food Sensitivities
 Celiac Disease
 Lactose Intolerance
 10 COMMON ALLERGIES

1.Eggs
2. Milk
3. Mustard
4. Peanuts
5. Seafood
6. Sesame
7. Soy
8. Sulphites
9.Tree nuts
10.Wheat
WHAT IS MY RESPONSIBILIT Y AS A CHEF?

 Am I obliged
to
accommodate:
 Food Allergies?
 Food Sensitivities?
 Food Preferences and special
requests?
 Special dietary needs?
 Should we have an epi pen at “I’m a vegetarian, and I’m
our restaurant? allergic to garlic.
 Am I liable if a customer goes My wife is lactose intolerant.
into anaphylactic shock? We are both trying to avoid
carbs.
What can we have?”
 DON’T BE ANNOYED. BE PREPARED

 Special requests
can be time
consuming, costly &
annoying

 If your prepared &

have a game plan in
place,
accommodating
customers will be less
cumbersome

 Accommodating
customers makes good
business sense.
 F OOD S ERVICE R ESPONSIBILITIES

Be willing & prepared to Modify Recipes when necessary, and

whenever possible

 Have vegetable based stocks on hand. No meat products in

base of dishes

 For vegans, omit sauces using dairy products or eggs.

 For vegans, substitute oil for butter. Substitute soy milk or

other soy products for dairy products.

 Keep nuts away and secured from other food stuffs.

 Always work in a manner that addresses major allergies.

Ensure no Cross contamination of allergens.
 F OOD S ERVICE R ESPONSIBILITIES

 Educate all staff. Service staff must be adequately

trained to accurately answer patrons’ questions about the
menu.
Kitchen staff must be mindful of specialty diets and allergens
when preparing mis en place, and finishing plates.

 Be familiar with common dietary requests:

 Celiac Disease - Wheat & Gluten free
 Lactose Intolerant - lactose free
 Peanut & Tree Nut allergy – nut free
 Seafood Allergy – fish and sea food free
 Heart Healthy – Reduced sodium and fat
 Vegan & vegetarian

 Be prepared with substitutions whenever possible

H EALTHFUL M ENU B UILDING

Use less fat – modify method of cooking

eg. Poaching, grilling, steaming, baking
Emphasize flavour
Fresh ingredients
Modify portion sizes
Offer choice to customers
Train staff and build awareness around
nutrition, food allergies & sensitivities
Next week