Nutrition Fundamentals From A Culinary Perspective

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 Introductions of
You, Me and the
Course
Outline
Today
Introduction to
Nutrition, Health
and Foods
 Who am I?
Your clients want food that is tasty.
I want it to be tasty and healthy.

Photo by Dr. G, 1983

 Why do I have to come to class?

Because a lion sat on a house wearing pants eating spaghetti.

Let’s Look at Brightspace
2 hour weekly class / 1 hour asynchronous
learning

Read the online e-

Activities
text before class

Preparation for
Group Work
Quizzes
Health Concerns
Linked to Poor
Nutrition

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Health concerns of an unhealthy diet
Nutrients
•Chemical substance present in food

• Provide energy (calories = measure

of energy)
• Provide structure
• Regulate body processes

• Essential nutrients: our bodies

cannot make them, so it is essential
that we consume them
Nutrient Dense Vs Nutrient Poor
Empty Calories
 Value For Those Calories
So Much Nutrition and Calories and Yummy.
Yummy!

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 NUTRIENTS
How should we get them?

• Dietary Supplements – man-made

pills
• e.g. vitamins, minerals, amino acids,
fatty acids
• Is it good to take them?

• Yes or No?
 ri es
calo
ave
t s h
r ien
nu t
o
MACRONUTRIE m acr
ly
NTS On
Big amounts
Carbohydrates: include
sugars, starches, and fibre
Lipids (fats): include
cholesterol, saturated and
unsaturated fats
Proteins: are composed of
amino acids

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 •Plants e.g. grains, nuts, beans
•Do not have a complete set of essential amino acids
•Combine to meet amino acid needs
Proteins
•Animals e.g. meat, fish, eggs, milk
•Contains all amino acids to meet needs

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Lipids (fats)
•Plants e.g. vegetable oils, avocados,
olives, nuts, seeds
• No cholesterol
(no liver)
• Healthy fats (unsaturated)

•Animals e.g. chicken, beef

• Cholesterol
• Higher in unhealthy fat
(saturated)
• Exception: fish contains healthy
fat (omega-3)
Sunflower. Photography. Britannica ImageQuest. Encyclopædia Britannica, Inc., 25 May 2016.
http://quest.eb.com/search/139_1914062/1/139_1914062/cite. Accessed
This Photo by Unknown Author 2 Sep
is licensed 2016.
under CC BY-NC-ND
 Carbohydrat
es

•Healthy-grains, legumes, fruits,

vegetables, milk & milk products

•Unhealthy-sugars, refined white

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MICRONUTRIENT
S

Vitamins & Minerals:

• needed in small quantities
• many roles in the body

Micronutrients do not
provide calories
 WATER

• Water is a nutrient
• Many critical roles in
the body
• About 60% of our
body

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How Many calories per gram?

• Carbohydrates = 4
• Proteins = 4
• Fats = 9
• Alcohol = 7
• Water = 0
• Vitamins = 0
• Minerals = 0
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Genetically Modified Foods
• https://www.realdirtonfarming.ca/article/healt
hy-and-safe-food/gmos?gclid=CjwKCAjwvNaYB
hA3EiwACgndgv29oexjzywcDI8dtBi0v9DqWH_I
ag80t8pH_WhgmZaljpr_pG49QBoCx-wQAvD_B
wE
“However, it is very close to the universal conclusion of every
expert who has evaluated it, that the GM crops we have at the
moment are as safe to consume as the standard crops that we
have been consuming for years.”
•Robert Hollingworth, professor emeritus of the Michigan State University (MSU) Department of Entomology and Institute for
Integrative Toxicology https://www.canr.msu.edu/news/are-gmos-safe

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 Organic
Foods
Can label organic if 95%-
100% organic
Strict regulations
Why is organic
good?

• Health-of the soil, plant, animals Not really!

• Ecology-sustainability
• Fairness-to the farmer
• Care-for future generations
• Did you know?
Conventional farming uses many organic
practices
• Poll: Does organic food have more
nutrients?
“Evidence is lacking for
nutrition-related health
effects that result from the
consumption of organically
produced foodstuffs”
Dangour 2010:AJCN:92:203
 Malnutrition
Lack of nutrients, or you may have an
abundance of some kinds of nutrients but
lack other kinds.
Types of Malnutrition
• Undernutrition
• Deficiency of nutrients
• Inadequate diet
• Wasting
• Can be overweight and under nourished

• Macronutrient undernutrition
• Deficiency of protein, and or fat
and carbohydrates

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 Types of Malnutrition
• Micronutrient undernutrition
• Lack of vitamins and minerals
• From lack of food or lack of variety
• May be 1 or many

• Overnutrition / imbalanced nutrition

• Excessive consumption of nutrients
• Macronutrient: overweight and obesity
• Can lead to macronutrient undernutrition
(protein)
• Can lead to micronutrient under nutrition
• Micronutrient: usually from supplements This Photo by Unknown Author is licensed under CC BY
Can you change your genes to be healthier?
Behavioral and Lifestyle
Changes Can Positively
Affect Our Genes!

• Factors like diet, stress

and exercise can modify
the behavior of the genes
parents pass down.
• Finding happiness
throughout the day, and
healthy diet and exercise
all contribute to our well-
being and overall health
Why did she wear
this dress?

THE REASONS THAT WE MAKE OUR

FOOD CHOICES ARE JUST AS
COMPLICATED!
 Question:
We need to enjoy food and not feel guilty such that we
feel we “need” to work out
• If you have a Grande Mocha
Frappuccino (370 calories)
• Assuming the math is correct,
could you run for 40 minutes
and burn off the beverage?

Generally, it is true,
But each person handles calories differently
Not all calories are created equal in the body.
The source of the calorie changes how you digest it.
Balance, Variety, Moderation
Cornerstone to a healthy diet
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Are All Treats Let’s talk chocolate
Created
Equal?
Good vs Bad

Good Chocolate Bad Chocolate - Candy

• Glossy • Many ingredients
• Strong chocolate scent • Little or no cocoa butter
• Crisp sound when • Usually vegetable oils
breaking
• Cannot be called
• Real cocoa butter so chocolate
melts in mouth
• Few ingredients
• Has a regulated standard