chapter23 healthy%20cooking%20chpt%2023%20 pdf

Copyright ©2011 by Pearson Education, Inc.

publishing as Pearson [imprint]On Cooking: A Textbook of Culinary Fundamentals, 5e

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

chapter23 healthy%20cooking%20chpt%2023%20 pdf

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