NUTRITION,
KRA 1
SAFETY AND
SCIENCE
NUTRITION
-the process of providing or obtaining the food
necessary for health and growth.
- is the study of how food and drink affects our
bodies with a special regard to the
essential nutrients necessary to support human
health
GUIDELINES FOR NUTRITION
Food Choices
Creating healthy eating plan is challenging
activity.
Food Groups
- Fruit Group
-Vegetable Group
-Bread and Cereal Group
-Milk and Milk Products Group
-Meat and Meats Alternatives
Adequate Nutrients within Calorie Needs
Weight Management
Physical Activity
Food Group to Encourage
Fats
Carbohydrates
Sodium and Potassium
Alcoholic Bevarges
THE IMPORTANCE OF CALORIES
Source of Calories
Factors that Influence Individual
Caloric Needs
THE ESENTIAL NUTRIENTS
We need more from the food we eat than simply energy in
the form of calories. A nutrients is considered essential if
our bodies cannot manufacture it.
NUTRIENT DENSITY – Any food source that has good
supply of nutrients to the number of calories it contains is
considered nutrient dense.
CARBOHYDRATES – Are the body’s preferred source of
energy. As they are digested, they are broken down into
sugar that the body can absorb easily
FUNCTION OF CARBOHYDRATES
Provide energy for the nervous system and red blood
cells
Help burn fat efficiency
Spare protein for being burned for energy
May provide dietary fiber
SIMPLE CARBOHYDRATES – contains either one sugar
(monosaccharide's) or two (disaccharides)
COMPLEX CARBOHYDRATES – contains chains of sugar
they are known as polysaccharides. Digesting these
carbohydrates takes more energy and more time, since
they must first be broken down into simple sugar
FIBER- a form of carbohydrates that human cannot digest
is a non nutrients but essential component of healthy diet.
SOLUBLE FIBER – soluble fiber dissolve in water. It
responsible for plant cell structure and metabolism.
INSOLUBLE FIBER - does not dissolve in water. It makes
up the structural building materials in a plant cell a wall.
PROTEIN – is a nutrient essential for growth and
maintenance of the body , tissues, hormones, enzymes
and antibody production; and the regulation of bodily fluid.
FUNCTIONS OF PROTEIN
Build, Maintain, and Repair tissues and cells in the body
Produce enzymes, hormones and antibody
Transport oxygen, irons, fats, and mineral throughout the
body
Maintain a balance of bodies fluid
AMINO ACIDS – the basic building blocks of protein.
Proteins in human cell are made up about 20 amino acids.
COMPLETE PROTEINS – a food that provides all essential
amino acids into correct ratio for the adult human is known
as a complete protein
INCOMPLETE PROTEINS - vegetable, grains, dried grains
and nuts all contain protein. However some foods may not
have correct ratio of amino acids maybe present in the
amount too small to meet the body’s need.
FAT- provides energy and fulfils vital bodily function.
FUNCTION OF FATS
Provide essential fatty acids necessary for normal
growth and development
Maintain Structural elements in cells
Assist proper functioning of the immune system
Make the fat soluble vitamins A, D, E, and K available to
our bodies
Sow digestion, giving the body time to thoroughly digest
and absorb the nutrients in the foods
Enhance flavours and textures of foods
Produce a lasting feeling of fullness, known as satiety
SATURATED FATS – eating foods high in saturated fats has
been shown to raise the level of low density lipoprotein
(LDL) in the blood even more than consuming foods that
contain dietary cholesterol
MONOSATURATED FATS – diets that gives preference to
mono saturated fats including the Mediterranean diets,
appear to help raise the level of HDL in persons blood
POLYUNSATURATED FATS – like mono saturated fats are
also associated with the reduce of health risk
OMEGA 3 FATTY ACIDS – have been shown to be effective
in reducing the risk of heart disease by lowering the
amount of cholesterol manufactured in the liver and
helping to prevent blood clots from forming deposit in the
arteries.
CHOLESTEROL - provides a protective fatty jacket around
nerve fiber, produces vitamin D on the skin when expose to
sunlight and its important building block of certain
hormones.
NONCALORIC NUTRIENTS – there are some components
of foods that are essential to good nutrition but do not
themselves contain calories.
WATER – the adult human body is nearly 60 percent water.
Water contains no calories, nor it is significant source of
nutrients. But humans need it to live we can survive for
weeks without food however we can survive only a few
days without water
FUNCTION OF WATER
Dissolves water-soluble vitamins, minerals, and other
compound so they can travel through the blood stream
Removes impurities from the blood stream and the body.
Cushions joints, organs and sensitive tissues such as
spinal cord.
Maintains pressure on the optic nerves for proper vision
Stabilizes blood pressure
Regulates body temperature
VITAMINS AND MINERALS – like water are non caloric
nutrients. Recommended Daily Values (DVs) formerly
known as USRDAs has establish for many, though not all
of the vitamins and minerals known to be important to
good health. Vitamins are classified as either water soluble
or fat soluble.
WATER SOLUBLE VITAMINS – are dissolve in water and
are easily transported throughout the body in the blood
stream
FAT SOLUBLE VITAMINS – are A, D, E, and K. These
vitamins are stored in fat tissue and cannot be easily
flushed from the body once ingested. They are not
destroyed by contact with air and water.
MINERALS - a body needs a certain minerals in varying
amounts.
- Calcium is the body's most abundant mineral
- Sodium and potassium are essential to regulating the
body and maintaining normal fluid balance.
- Phosphorus plays a role in releasing energy from food
for the body to use and works conjunction .
-Magnesium is a part of our bone and tooth structure
- Fluoride helps to prevent tooth decay and many play role
in preventing osteoporosis
- Iodine essential for normal functioning of the thyroid
gland
- Iron is a component of haemoglobin the part of the red
blood cells that carries oxygen from the lungs to the
tissues.
PHYTOCHEMICALLS AND ANTIOXIDANT
PHYTOCHEMICALS – like vitamins are compounds that
occur naturally in fruits, vegetable, legumes and grains
ANTI OXIDANTS – are sub category of the phytochemical
family. They combat the cellular damage by combining with
oxygen so that it cannot destroy other cells. Research
suggest that antioxidants may prevent cancer and slow
aging.
NUTRITION LABELING
Since 1906 the US governments has work to give
information about the safety and quality of foods they buy.
The nutrition labelling and education act of 1990 (NLEA)
required the standard nutrition information on the labels
on virtually all package food nutrition and health value
were required to meet the regulation establish by the food
and drug administration (FDA) . For the most current
information about food labels visit the FDA Web site at
[Link]
NUTRITION FOR CHEFS
There are many great books that discuss nutrition in detail
if you want or need to know more about specific nutrients,
vitamins and minerals.
COOKING WITH FATS WISELY
Not all fats are the same. Some notably mono saturated
fats such as olive oils, are regarded as more nutritious
than others
CONCERNS ABOUT CARBOHYDRATES
Certain diets call for greatly increasing the amount of
carbohydrates while others call for severly restricting
them.
PROBLEMS WITH PROTEINS
Protein-rich foods are important to healthy diet, however
for most American the problem is not in getting enough
proteininstead the problem is in controlling the type of
amount of protein consumed.
SUMMARY
A nutritionally balance meat takes advantage of fresh
foods that are naturally rich in variety of nutrients. It is
prepared using cooking techniques that bring out the
food flavor and texture without cooking away its
nutritional value. Once you have basic understanding
of nutrition you can use the basic techniques
presented throughout
REVIEW QUESTIONS
TRUE OR FALSE
1. Carbohydrates provide 7 calories per gram
2. Lentils, peanut, butter, and whole grains breads contain
some but not all of the eight essential amino acids. This
means they are considered incomplete proteins.
3. Soluble fiber can have a beneficial effect on levels of
serum cholesterol
4. Saturated fats are normally liquid at room temperature
5. Trans fats are typically found in products that contain
hydrogenated oils such as shortening
Thank you and
God Bless !!!
