Chapter 2 Nutrition

1. Chapter 2 Nutrition

2. The Importance of Nutrition People need certain nutrients on a regular basis to maintain _________ and _________________________. • Nutrition is the study of ………………………………….. • __________________are components of food that are needed for the body to function. • Restaurant and foodservice professionals need to understand ……………………………………………….. • Restaurants are now offering ………………………………………………………… 2.1 Chapter 2 | Nutrition

3. Nutrients • 6 basic nutrients • 1. • 2. • 3. • 4. • 5. • 6. If one nutrient is missing in a day, ……………………………………………………..

4. Nutrients (cont.) • _____: promotes digestive health and regularity • Found in _____food (……………………………………………..) • Phytochemicals: chemicals that aid the body in ___________ or ____________ diseases • Can be identified by the _____________of food (anthocyanins in blueberries) • Eating lots of ___________ produce can ensure plenty of phytochemicals

5. Nutrients: Carbohydrates • Carbohydrates are the body’s main ____________ source. • Simple carbohydrates: • contain ___ or _____sugars • digested and absorbed ……………………………………….. • _________________: the primary source of energy for the body; only source for the _____________. • _________________ are special chemical messengers made by bodies that regulate different body functions. • insulin: hormone produced in ___________, allows _________(blood sugar) to travel around body, aids in _________________ 2.1 Chapter 2 | Nutrition

6. Complex carbs • Complex carbohydrates contains _____________________________________ • Provides ___________________source of energy • Take _____________ to digest than simple carbs • Found in _____________________________ • Fiber is found only in _________food, can’t be ________ • Soluble fiber: dissolves in _________; makes you feel full for a longer time • Insoluble fiber: doesn’t dissolve in water; ______________________________________

7. Nutrients: Lipids/fats • Lipids is another word for ______. • Fats are solid at _______________ and mostly come from ___________________. • Oils are _____________ at room temperature. • Fats and oils: • 1. • 2. • 3. • 4. 2.1 Chapter 2 | Nutrition

8. Fats cont. Essential fatty acids (3 kinds): are ________________ of fats • Saturated: ___________________________ • Polyunsaturated: ______________________ • Monounsaturated: same as polyunsat. ______________ is a chemical process that causes unsaturated fats to spoil. Cholesterol is a white, waxy substance; made in the _______ and found in ________products; not necessary to eat more than body makes _____________________are the result of taking a liquid fat and making it solid by hydrogenation • Hydrogenation: makes foods _______________________

9. Nutrients: Proteins • Proteins: supply _______and needed to build _____________________________ • ___________________: building blocks of proteins • Essential AA: 9 AA that have to be _____________________(not made by body) • Complete proteins: contain all the _________________________________________ • Incomplete proteins lack one or more of the ________________________________________ • Complementary proteins are two or more incomplete protein sources ___________________________________________________) 2.1 Chapter 2 | Nutrition

10. Energy breakdown • One gram of carbohydrates = ____ calories • One gram of protein = _____calories • One gram of fat = ______ calories

11. Nutrients: Vitaminsand Minerals Vitamins and minerals help _______________________work properly (do not provide _________for body); needed in ______ amounts • Vitamins: • Water soluble vitamins: _____ and _____ • _____ and _________ grain products • can be washed away by ____ or ______ • Fat soluble vitamins: ___ ____ ____ ____ • food containing ____ • stored in _____ and body ____ 2.1 Chapter 2 | Nutrition

12. Minerals Minerals are classified as major or trace, according to how __________________________________ • Major minerals: • ___________ , ___________(strong bones and teeth) • ___________, ____________(body’s water balance) • Trace minerals: • ___________________________ • __________ is needed for replenishing red blood cells

13. Nutrients: Water • About _____ to ____% of the human body is water by weight. • Water has many important roles: • Helps with ____________________________________ • Helps with the elimination of wastes through the ___________________________________ • Distributing _________ throughout the body and allowing heat to be released through the skin by evaporation (________). • ______________ joints • _____________ body tissues. • The human body can live a long time without many other nutrients, but only _________________without water. 2.1 Chapter 2 | Nutrition

14. The Digestive System • ____________ is the process of breaking down food into its simplest parts so that it can be absorbed: • Digestion begins in the ___________. • The teeth grind food into smaller pieces and mix it with _______. • After you swallow food, the stomach breaks it down with the aid of _______ and _____, turning it into a fluid called chyme. • The chyme moves to the _____________, where the majority of digestion and absorption of nutrients occurs. • As the digestive system sends the nutrients to parts of the body to be used, the wastes of digestion are sent to the ___________ • The large intestine absorbs water and stores feces for elimination through the _________ and _________. 2.1 Chapter 2 | Nutrition

15. Food Additives A food additive is a chemical substance or combination of substances present in _______________________________________________. • Many additives occur ____________or are extracted from food. Others are ____________ but chemically identical to natural substances (ascorbic acid = ___________) • All food additives are carefully regulated by the _______________________________ • Additives help keep food ___________________________________________ • Without additives, many food items would be less __________________________________________ 2.1 Chapter 2 | Nutrition

16. A Healthy Diet • __________________________________are daily nutrient standards established by the U.S. government. • A _________is a person who consumes no meat, fish, or poultry products: • Lacto-vegetarians consume vegetarian items plus _______ • Lacto-ovo-vegetarians consume vegetarian items plus _________products and _________. • vegans follows the strictest diet of all and will consume no ______________________________________________ • vegans consume only ________________________________________________ 2.1 Chapter 2 | Nutrition

17. A Healthy Diet (cont.) • Malnutrition is a condition that occurs when a body does not get enough _______________. • Overweight or obese has a weight that is greater than what is generally considered healthy (________ of U.S. children and teens are obese) • _______________: bones gradually lose their minerals and become weak and fragile (lack of _______ and vitamin ______) • _______________: lack of iron in a person’s blood. • Cardiovascular diseases: affect the _____and __________; # 1 killer in US (__________________________________) • ______________: the body cannot regulate blood sugar properly.  • To reduce the risk of cancer, eat a diet rich in __________________________________________________ 2.1 Chapter 2 | Nutrition

18. Food-Preparation Techniques • Healthy menus require techniques that keep as many ______________ as possible. • Purchasing ________________products is the first step toward providing nutritious meals. • Store food asap in dry storage (__________degrees) • When preparing vegetables, _________ them quickly and thoroughly (don’t let _______ or _________ excessively) 2.2 Chapter 2 | Nutrition

19. Food-Preparation Techniques (cont.) • When cooking food, the _______ the temperature and the ________ the cooking period, the less the nutrient loss. • Be careful not to __________ grains (rice), which can affect _____________content. • Meat loses ________ and _______ when overcooked • Cook meat in __________to get iron in diet • Food should be cooked only as much as necessary and served ________________________ • __________ breaks down nutrient 2.2 Chapter 2 | Nutrition

20. Making MenusMore Healthful • _________________means controlling the quantity of particular foods by using appropriately sized servings. • Healthy cooking can also be about adding healthful ingredients (______________________________) • Modify recipes to be lower in ___________________ • Use __________________ in place of butter • Use ___________instead of egg (reduces cholesterol) • Meat modifications: • choose _________fat meat cuts (loin) • trim ___________fat • for poultry, choose ______ meat instead of dark 2.2 Chapter 2 | Nutrition

21. Reducing Excessive Fats • Saturated fats (_____________________) and trans fats (_________________) can be reduced by using less • For food items that can’t be changed, limit the ___________ with which they are eaten or _________ the portion size that is served. • When making substitutions, remember the role that fat plays in the food item. Not all fats can be ______________________________________ 2.2 Chapter 2 | Nutrition

22. Types of Produce(From a Grower’s Point of View) • Some customers may want to know how the food was produced before it got to the restaurant • _____________: produced without pesticides or fertilizers • Genetically modified organisms (GMOs) are plants or animals whose ________makeup has been altered to: • Better resistance to __________ • Able to withstand extreme ______ • Better _________ 2.2 Chapter 2 | Nutrition