Culinary Nutrition Module 1-5 PDF

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Printable notes for culinary nutrition with fundamentals of food science and technology from module 1 to 5....

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Culinary Nutrition with Fundamentals of Food Science and Technology

Module 1: Basics of Nutrition and Food

Lesson 1: Basic Nutrition

NUTRITION -

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Refers to the process by which a living organism ingests, digests, absorbs, transports, uses and excretes nutrients (food and other nourishing material). It is the science of food, the nutrients and other substances therein, their action interaction and balance in relation to health and disease. Nutrition as clinical area is primarily concerned with the properties of food that build sound bodies and promote health. It is considered food at work in the body and play a prominent role in providing health.

Moreover, two different definitions of nutrition have been suggested, describing nutrition as:  The study of food and nutrients is vital to health and how the body uses this to promote and support growth, maintenance and the reproduction of cells.  The study of the relationship between people and their food. Good nutrition is essential to good health and disease prevention, and any person involved in health care needs a thorough knowledge of nutrition and the body’s nutritional requirements throughout the lifespan. The study of nutrition must focus on health promotion. Nutrients -

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Acts as the constituents of food which help us to maintain our body functions, to grow and to protect our organs. For nutrition to be adequate, a person must receive certain essential nutrients (one that is needed in the diet because the body cannot produce them on its own in adequate quantities), obtained through food. A nonessential nutrients is one that is not needed in the diet because it is manufactured in the body. It can be used in the body for its immediate needs, or they can be stored for later use.

The body breaks down nutrients into simpler compounds for absorption in the stomach and intestines in two ways: Mechanical breakdown – which begins in the Gastrointestinal Tract (GI Tract) with chewing. Chemical breakdown – which starts with salivary enzymes in the mouth and continues with acid and enzymes action through the rest of the Gastrointestinal Tract. They have several functions: • • •

Provide energy, which can be stored in the body or transformed for vital activities Build and maintain body tissues Control metabolic processes, such as growth, cell activity, enzyme production and temperature regulation.

The six major nutrients in our body:      

Carbohydrates Proteins Fats (lipids) Vitamins Minerals Water

Composition of Human Body Nutrients Water Proteins Fats Minerals carbohydrates

Man (%) 60-62 17 14 6 1

Women (%) 54 15 25 5 1

The benefits of good nutrition are health, happiness, efficiency and longevity. Metabolism – is a combination of processes by which energy is extracted from certain nutrients (carbohydrates, protein and fat) and then used by the body. It can be broken down into two parts: •

Catabolism – the breakdown of complex substances into simpler ones, resulting in the release of

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energy. Anabolism – the synthesis of simple substances into more complex substances. This process provides the energy necessary for tissue growth, maintenance and repair.

Normal Nutrition - This is identified by what most people eat and drink under normal or ordinary circumstances. It accounts for everyday activities and the ability to stay healthy under reasonable conditions. Optimum Nutrition - when all the essential nutrients are present in a correct proportion as required by our body and it is required to maintain good health. There are certain signs of good nutrition: • • • • •

Height and weight Clear complexion Fresh and lively skin and hair Healthy pink nails Correct posture and gait

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Inquisitive and alert eyes Good appetite and bowel evacuation Emotional maturity and confident deeds Pleasing personality

Undernourishment and Malnutrition - The condition when all nutrients are below the requirement is called Undernourishment. This can be defined as a state of partial starvation. An undernourished person manifest symptoms of deficiencies and feels unwell. Symptoms include: (1) Poor body weight, (2) Poor resistant to infection, (3) Weakness (4) Apathy and general ill-health. When there is an impairment of health either from a deficiency or excess or imbalance of nutrients this is called as Malnutrition. It is a condition when either the nutrients are less or in excess in the body and the person can manifests disorder and discomforts. When malnutrition is serve in a certain phases of a person’s life, it can do irreparable damage to the body. Moreover, physical, mental, and intellectual wellbeing of a person is affected due to malnourishment. Overnutrition - This is characterized by overeating or excessive intake of certain nutrients, such as carbohydrates and fats. Overnutrition may be caused by consuming too many calories compared to expending or burning too few calories through everyday activities and exercise. Obesity is an example of overnutrition, as is consuming excessive nutritional supplements over dietary needs. Nutritional Status - We know that nutrition plays a major role in the maintenance of good health for people of all ages. Thus, deviations from good nutrition are likely to be associated with lack of optimal health or performance. Nutritional status may be affected by a number of factors:     

Lack of ingestion – vomiting, gastro-intestinal blockage Difficulty in absorption and transportation of food Lack of utilization – metabolic disorders such as diabetes mellitus Increased metabolism due to fever or injury. Excessive excretion – diarrhea, bowel and kidney diseases.

Marasmus Kwashiorkor Xerophalmia and Scruvy Rickets, Osteomalacia Beri-beri, Pellagra Anemia

Deficiency of Protein Deficiency of Protein Deficiency of Vitamin C Deficiency of Vitamin D Deficiency of B Vitamins Deficiency of Iron

Nutrition and Healthy Diets The factors on normal, under-and over-nutrition influence food and beverage choices. While normal nutrition is designed for most daily needs, many conditions affect normal consumption such as business demands, busy lifestyles, illnesses, school, travelling and more. People who are undernourished may require foods and beverages that are higher in calories and nutrients, while people who are overnourished may need to reduce their caloric intake, particularly certain nutrients. A healthy diet is one that supports a person’s daily and long-term health and well-being. A healthy diet does the following: • • • • • • •

Fuels the body with energy (calories) and nutrients for everyday activities, Provides additional energy and nutrients for recreational activities and sports Supplies nutrients for growth, repair and maintenance, Fights disease, Cushions the body, protects it from accidents, regulates body temperature and heals, Sustains many different body systems and Keeps these body systems functioning under many challenging circumstances throughout the life cycle

Essential and Nonessentials Nutrients Essential nutrients are nutrients that the body cannot make or produce in sufficient quantities. This must be obtained through the diet. They include building blocks of carbohydrates, lipids and proteins, certain vitamins and minerals and water. Nonessentials nutrients can be made by the body or obtained from sources other than foods and drinks. These include biotin that is produced by gastrointestinal bacteria, cholesterol – produced by the liver, vitamin K – produce by intestinal bacteria and vitamin D – produce by sunlight. Note: if a person consumes a broad-range diet with a variety of foods and drinks, then he or she should be able to obtain most of the essential and nonessential nutrients they need. Diet, Special Diet and Balanced Diet • • •

Diet - The food and drink that a person regularly consumes. Special Diet - A selection of food based on health conditions or disease management goals. Balanced Diet - Provides the correct amount of essential nutrients. Ideally, whether it is a typical intake or a special diet, it should follow the principle of a balanced diet.

Key Recommendations: Consume a healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level.

A healthy eating pattern includes: • • • • • •

A variety of vegetables from all of the subgroups—dark green, red and orange, legumes (beans and peas), starchy, and other Fruits, especially whole fruits Grains, at least half of which are whole grains Fat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortified soy beverages A variety of protein foods, including seafood, lean meats and poultry, eggs, legumes (beans and peas), and nuts, seeds, and soy products Oils

A healthy eating pattern limits: Saturated fats and trans fats, added sugars, and sodium. Elements of a Nutritious Diet Carefully planned meals deliver sufficient amount of all the vital nutrients. A nutritious diet has five elements: Adequacy, balance, calorie control, moderation and variety A diet is balanced with regard to food types, offers energy value that matches energy spent in activity, is moderate in unwanted dietary constituents, and offers an array of selections.

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Adequacy – the foods chosen provide enough of each important nutrient, fiber and energy. Proportionality – the food choices do not emphasize one nutrient or food type at the expense of another. Calorie Control – the foods provide the amount of calories a person needs to sustain appropriate weight. Moderation – the foods do not provide extra fat, salt, sugar or unwanted constituents. Variety – the foods chosen differ from one day to the next. Nutrient-Density – select food that deliver the most nutrients for the least amount of food energy.

Over Easy We are what we eat therefore, we see to it that our lifestyle is healthy and within our budget. The diet of a person differs from one another depending on what suits you. In this case, you need to find out what is the best healthy and effective diet scheme for you. Knowledge about nutrition is vital for everyone because this helps in living productively and happily and so, health deficiency will be avoided.

Lesson 2: Basic Food and its Nutrients

Food acts as fuel that gives the energy required for bodily functions. It also provides the material for growth, repair and general health. Food makes our body because we are what we eat. The weight and composition of the body entirely depends on the food that we eat. There are six (6) major nutrients namely: carbohydrates, proteins, fats (lipids), vitamins, minerals, and water. In this lesson, all six major nutrients are focused and the basic food items are indicated as well. Main Course: Classification of Foods FOOD is any solid or liquid material which can be consumed, digested and absorbed and metabolized. They are products derived from plants and animals and are necessary for life. Food Quality must be considered at all times. Ideally, food must have the following qualities: 1. It is safe to eat. It is prepared under sanitary conditions, aesthetically and scientifically and it is nourishing or nutritious. 2. Its palatability factors (color, aroma, flavor, texture, etc.) satisfy the consumer and has satiety value. 3. It offers variety and planned within the socio-economic context, (e.g., within the budget and suitable to the lifestyle of the person, including cultural, religious practices and other aspects) 4. It is free from toxic agents or does not contain substances deemed deleterious to health. Types of Foods – Food originate from two main sources: plants and animals GO, GROW, GLOW Foods • Go Foods are the type of food that provide fuel and help us ‘go’ and be active. Examples of ‘Go’ foods include bread, rice, pasta, cereals and potato. These foods give our muscles fuel to run, swim, jump, cycle and our brain fuel to concentrate. If we don’t eat enough ‘Go’ foods then we can feel tired and won’t have enough fuel to get through the day. It’s important to include ‘Go’ foods at all meals and especially breakfast so that our body and brain can get ready for the busy school day ahead. • Grow Foods help our body grow bigger and stronger. ‘Grow’ foods help build our body’s bones, teeth and muscles. Examples of ‘Grow’ foods include chicken, meat, fish, eggs and milk, cheese and yoghurt. All of these foods help to keep us feeling full so that we don’t get hungry straight away. ‘Grow’ foods also help keep our brain bright and focused. If we don’t eat enough ‘Grow’ foods our bodies won’t have the right building blocks to make us taller and stronger. • Glow Foods are full of vitamins and minerals to keep our skin, hair and eyes bright and glowing. ‘Glow’ foods can keep our immune system strong so that we can fight bugs and viruses. Examples of ‘Glow’ foods include all fruits and vegetables. Brightly colored fruits and vegetables are full of vitamins and minerals and we need to eat different types every day. What did you eat yesterday – were there lots of different colored fruit and vegetables? Try and eat fruit and vegetables from every color of the rainbow are to make sure you’re getting enough ‘Glow’ foods.

Nutrients from Food: Macronutrients, Micronutrients, Nonnutrients To be healthy, we need a balanced diet. In order to achieve this, food from all the food groups should be purchased and a variety of foods within each food group selected. All portion sizes should be controlled to achieve a balance and variety in the diet. Macronutrients are nutrients needed by the body in ‘macro’ or relatively large quantities. This includes carbohydrates, fats and oils, proteins and water. Micronutrients are the nutrients needed by the body in ‘micro’ or relatively smaller quantities like vitamins and minerals. Foods and drinks are also filled with nonnutrients, substances that may have some biological effects on the body, such as dietary fiber and phytochemicals. Some Facts about Nutrients from Food  Most food contain more than one nutrient.  Some foods contain a large amount of one nutrient and very small amounts of others, ands are used as the main food source of the nutrient. For example, meat and fish contain many nutrients, but the one they contain most of, is high value protein, so they are both used a main source of protein.  Sometimes a food can be a main source of a nutrient because of the amount eaten, rather that the concentration of the nutrient in it. For xxample: Potatoes do not contain a lot of vitamin C, but if a lot of potatoes are eaten, then a quantity of vitamin C will be obtained from this source.

The General Functions of Nutrients 1. 2. 3. 4.

Proteins – are used for building and repairing the body. They are the “building blocks” of the body. Starches and sugars (carbohydrates) are used for energy. They can be called the “fuel” for the body. Lipids (fats and oils) are used for energy and warmth. Water – is the essential liquid in which every body process takes place. A shortage of water is dangerous to health. 5. Dietary Fiber – is not digestible and cannot be absorbed by the body, but it helps to dispose of waste material efficiently.

Nutrients and Calories Nutrients produce energy, function, protection and structure among many other roles in the human body. Carbohydrates, fats and oils and proteins are the energy-producing nutrients. When these energyproducing nutrients are metabolized or ‘burned’ by the human body, they ENERGY is the ability release ENERGY. to do work. Calorie is a unit of energy that is often used when measuring the energy Energy is measured content of foods and drinks (dietary calories). This is reported as small 1,000by calories. calorie units called KILOCALORIES (or Calories with an upper case ‘C’). Example: 1 slice of whole-grain bread contains about 69 kilocalories (69 kcal or 69 Calories). Once consumed, 1 slice of whole-grain bread supplies about 69 kcal worth of energy for the body to do its work. KILOCALORIES are commonly • 1 gm of carbohydrates = 4 kcals abbreviated as kcal. • 1 gm of protein = 4 kcals • 1 gm of fat = 9 kcals Major Nutrients 1. Carbohydrates containing 3 compounds (carbon, hydrogen and oxygen). They are the main sources of energy for our body and the only source of energy for our nervous system. Carbohydrates are plantderived foods and called simple or complex, depending on their chemical structure. In general, carbohydrates are the sugars, starches and fibers found in fruits, grains, vegetables and milk products. Furthermore, it is considered as macronutrients, meaning they are one of the three main ways the body obtains energy, or calories. Two Main Forms of Carbohydrates: A. Simple carbohydrates - include sugars found naturally in foods such as fruits, vegetables, and milk products and it should account 10% or less of our daily total calories (soda, cakes, and candies) Divided into: • • • •

Monosaccharide - (one-sugar-molecule) Glucose - used as the cells chief energy source Fructose - it founds in fruits and honey Galactose - produces from milk sugar in mammary glands of lactating animals

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Disaccharide - (two-sugarmolecule) Glucose+Fructose (Sucrose) Glucose+Galactose (Lactose) Glucose+Glucose (Maltose

Simple carbs are also in candy, soda and syrups. However, these foods are made with processed and refined sugars and do not have vitamins, minerals or fiber. They are called "empty calories" and can lead to weight gain. B. Complex carbohydrates (Polysaccharides) - include whole grain breads and cereals, starchy vegetables and legumes. Many of the complex carbohydrates are good sources of fiber and combination of 3 or more sugar molecules and should contribute 55-60 of the total daily energy intakes. (Fruits and vegetables) The difference between the two forms is the chemical structure and how quickly the sugar is absorbed and digested. Generally speaking, simple carbs are digested and absorbed more quickly and easily than complex carbs.

Examples of food with carbohydrates are the following: • • • •

Dairy. Milk, yogurt, and ice cream. Fruit. Whole fruit and fruit juice. Grains. Bread, rice, crackers, and cereal. Legumes. Beans and other plant-based proteins.

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Starchy Vegetables. Potatoes and corn. Sugary Sweets. Limit these!

Function of carbohydrates • •

Carbohydrates provide fuel for the central nervous system and energy for working muscles. Carbohydrates are important for brain function. They are an influence on mood, memory, etc., as well as a quick energy source.

Good carbs vs. Bad carbs •

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Carbohydrates are found in foods you know are good for you (vegetables) and ones you know are not (foods with high preservative content). This has led to the idea that some carbs are "good" and some are "bad”. Carbs commonly considered bad include pastries, sodas, highly processed foods, white rice, white bread and other white-flour foods. These are foods with simple carbs. Carbs usually considered good are complex carbs, such as whole grains, fruits, vegetables, beans and legumes. These are not only processed more slowly, but they also contain a bounty of other nutrients.

Bad carbs are: Good carbs are: • High in calories • High in nutrients • Full of refined sugars • Devoid of refined sugars and refined grains • Low in many nutrients and High in sodium • Low in sodium Carbohydrate benefits - The right kind of carbs can be incredibly good for you. Not only are they necessary for your health, but they carry a variety of added benefits. It brings good benefits on mental health, Weight loss, as a good source of nutrients and Heart health. Carbohydrate deficiency •

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Not getting enough carbs can cause problems. Without sufficient fuel, the body gets...