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Copyright ©2011 by Pearson Education, Inc.publishing as Pearson [imprint]
On Cooking: A Textbook of Culinary Fundamentals, 5eLabensky • 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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Copyright ©2011 by Pearson Education, Inc.publishing as Pearson [imprint]
On Cooking: A Textbook of Culinary Fundamentals, 5eLabensky • Hause • Martel
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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Copyright ©2011 by Pearson Education, Inc.publishing as Pearson [imprint]
On Cooking: A Textbook of Culinary Fundamentals, 5eLabensky • Hause • Martel
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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Copyright ©2011 by Pearson Education, Inc.publishing as Pearson [imprint]
On Cooking: A Textbook of Culinary Fundamentals, 5eLabensky • Hause • Martel
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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Copyright ©2011 by Pearson Education, Inc.publishing as Pearson [imprint]
On Cooking: A Textbook of Culinary Fundamentals, 5eLabensky • Hause • Martel
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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Copyright ©2011 by Pearson Education, Inc.publishing as Pearson [imprint]
On Cooking: A Textbook of Culinary Fundamentals, 5eLabensky • Hause • Martel
Six Categories of Nutrients
Carbohydrates Lipids Proteins Vitamins Minerals Water
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Copyright ©2011 by Pearson Education, Inc.publishing as Pearson [imprint]
On Cooking: A Textbook of Culinary Fundamentals, 5eLabensky • Hause • Martel
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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Copyright ©2011 by Pearson Education, Inc.publishing as Pearson [imprint]
On Cooking: A Textbook of Culinary Fundamentals, 5eLabensky • Hause • Martel
Nonessential Nutrients
Healthy, well-nourished bodies can make them in sufficient quantities to satisfy their needs
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Copyright ©2011 by Pearson Education, Inc.publishing as Pearson [imprint]
On Cooking: A Textbook of Culinary Fundamentals, 5eLabensky • Hause • Martel
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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Copyright ©2011 by Pearson Education, Inc.publishing as Pearson [imprint]
On Cooking: A Textbook of Culinary Fundamentals, 5eLabensky • Hause • Martel
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 oatsSoluble fiber forms a gel in the digestive
tractInsoluble fiber increases fecal bulk
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Copyright ©2011 by Pearson Education, Inc.publishing as Pearson [imprint]
On Cooking: A Textbook of Culinary Fundamentals, 5eLabensky • Hause • Martel
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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Copyright ©2011 by Pearson Education, Inc.publishing as Pearson [imprint]
On Cooking: A Textbook of Culinary Fundamentals, 5eLabensky • Hause • Martel
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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Copyright ©2011 by Pearson Education, Inc.publishing as Pearson [imprint]
On Cooking: A Textbook of Culinary Fundamentals, 5eLabensky • Hause • Martel
Micronutrients
Needed in smaller amounts– Vitamins – Minerals
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Copyright ©2011 by Pearson Education, Inc.publishing as Pearson [imprint]
On Cooking: A Textbook of Culinary Fundamentals, 5eLabensky • Hause • Martel
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-solubleC and the B complex vitamins are not stored
to the extent of fat-soluble vitamins
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Copyright ©2011 by Pearson Education, Inc.publishing as Pearson [imprint]
On Cooking: A Textbook of Culinary Fundamentals, 5eLabensky • Hause • Martel
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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Copyright ©2011 by Pearson Education, Inc.publishing as Pearson [imprint]
On Cooking: A Textbook of Culinary Fundamentals, 5eLabensky • Hause • Martel
Minerals
Cannot be manufactured in the body– Trace minerals
Needed in small amounts– Iron
– Major mineralsNeeded in relatively larger quantities
– Calcium
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Copyright ©2011 by Pearson Education, Inc.publishing as Pearson [imprint]
On Cooking: A Textbook of Culinary Fundamentals, 5eLabensky • Hause • Martel
Water
The human body is approximately 60% water Water is necessary for transporting nutrients and
wastes throughout the body
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Copyright ©2011 by Pearson Education, Inc.publishing as Pearson [imprint]
On Cooking: A Textbook of Culinary Fundamentals, 5eLabensky • Hause • Martel
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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Copyright ©2011 by Pearson Education, Inc.publishing as Pearson [imprint]
On Cooking: A Textbook of Culinary Fundamentals, 5eLabensky • Hause • Martel
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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Copyright ©2011 by Pearson Education, Inc.publishing as Pearson [imprint]
On Cooking: A Textbook of Culinary Fundamentals, 5eLabensky • Hause • Martel
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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Copyright ©2011 by Pearson Education, Inc.publishing as Pearson [imprint]
On Cooking: A Textbook of Culinary Fundamentals, 5eLabensky • Hause • Martel
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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Copyright ©2011 by Pearson Education, Inc.publishing as Pearson [imprint]
On Cooking: A Textbook of Culinary Fundamentals, 5eLabensky • Hause • Martel
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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Copyright ©2011 by Pearson Education, Inc.publishing as Pearson [imprint]
On Cooking: A Textbook of Culinary Fundamentals, 5eLabensky • Hause • Martel
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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Copyright ©2011 by Pearson Education, Inc.publishing as Pearson [imprint]
On Cooking: A Textbook of Culinary Fundamentals, 5eLabensky • Hause • Martel
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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Copyright ©2011 by Pearson Education, Inc.publishing as Pearson [imprint]
On Cooking: A Textbook of Culinary Fundamentals, 5eLabensky • Hause • Martel
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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Copyright ©2011 by Pearson Education, Inc.publishing as Pearson [imprint]
On Cooking: A Textbook of Culinary Fundamentals, 5eLabensky • Hause • Martel
MyPyramid
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Copyright ©2011 by Pearson Education, Inc.publishing as Pearson [imprint]
On Cooking: A Textbook of Culinary Fundamentals, 5eLabensky • Hause • Martel
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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Copyright ©2011 by Pearson Education, Inc.publishing as Pearson [imprint]
On Cooking: A Textbook of Culinary Fundamentals, 5eLabensky • Hause • Martel
Nutrition Facts Label
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Copyright ©2011 by Pearson Education, Inc.publishing as Pearson [imprint]
On Cooking: A Textbook of Culinary Fundamentals, 5eLabensky • Hause • Martel
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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Copyright ©2011 by Pearson Education, Inc.publishing as Pearson [imprint]
On Cooking: A Textbook of Culinary Fundamentals, 5eLabensky • Hause • Martel
Commonly Substituted Ingredients
Salt Sugars Fats Dairy Egg Gluten
– Gluten allergies (celiac disease)
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Copyright ©2011 by Pearson Education, Inc.publishing as Pearson [imprint]
On Cooking: A Textbook of Culinary Fundamentals, 5eLabensky • Hause • Martel
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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Copyright ©2011 by Pearson Education, Inc.publishing as Pearson [imprint]
On Cooking: A Textbook of Culinary Fundamentals, 5eLabensky • Hause • Martel
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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Copyright ©2011 by Pearson Education, Inc.publishing as Pearson [imprint]
On Cooking: A Textbook of Culinary Fundamentals, 5eLabensky • Hause • Martel
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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Copyright ©2011 by Pearson Education, Inc.publishing as Pearson [imprint]
On Cooking: A Textbook of Culinary Fundamentals, 5eLabensky • Hause • Martel
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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Copyright ©2011 by Pearson Education, Inc.publishing as Pearson [imprint]
On Cooking: A Textbook of Culinary Fundamentals, 5eLabensky • Hause • Martel
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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Copyright ©2011 by Pearson Education, Inc.publishing as Pearson [imprint]
On Cooking: A Textbook of Culinary Fundamentals, 5eLabensky • Hause • Martel
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 cakeSilken 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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Copyright ©2011 by Pearson Education, Inc.publishing as Pearson [imprint]
On Cooking: A Textbook of Culinary Fundamentals, 5eLabensky • Hause • Martel
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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Copyright ©2011 by Pearson Education, Inc.publishing as Pearson [imprint]
On Cooking: A Textbook of Culinary Fundamentals, 5eLabensky • Hause • Martel
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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Copyright ©2011 by Pearson Education, Inc.publishing as Pearson [imprint]
On Cooking: A Textbook of Culinary Fundamentals, 5eLabensky • Hause • Martel
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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Copyright ©2011 by Pearson Education, Inc.publishing as Pearson [imprint]
On Cooking: A Textbook of Culinary Fundamentals, 5eLabensky • Hause • Martel
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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Copyright ©2011 by Pearson Education, Inc.publishing as Pearson [imprint]
On Cooking: A Textbook of Culinary Fundamentals, 5eLabensky • Hause • Martel
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
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