Nutrition westside tech

Orange County Public Schools
Nutrition for Foodservice Professionals
3rd Quarter

Nutrition for Foodservice & Culinary Professionals
5th edition
2

Nutrition Basics Award
• Every Student getting a 80% or higher on
the Nutrition final exam will receive an
award letter for their above average
achievement
• Must score an 80%
Including 9 Categories
1. Intro to Nutrition
2. Using food guides & food labels
3. Carbohydrates
4. Lips, fats and oils
5. Protein
6. Vitamins
7. Water and Minerals
8. Healthy Menu Options
9. Nutrition and Health

QUOTE OF THE DAY
What does this quote mean to you?
Give a specific example of not eating less, just eating
right.
4

6 A DAY VOCAB
1. Absorption: The passage
of digested nutrients
through the walls of the
intestines or stomach into
the body's cells
2. Acidosis: a dangerous
condition in which the
blood is too acidic
3. Alternative sweeteners:
Sweeteners that contain
either no or very few
calories
5

6 A DAY VOCAB
1. Anaphylaxis: a rare allergic
reaction that is very serious
and can result in death if
not treated immediately.
2. Anorexia Nervosa: an
eating disorder most
prevalent in adolescent
females who starve
themselves.
3. Atherosclerosis: the plaque
buildup along artery walls
6

CHUNKING NUTRITION1. Intro to Nutrition
2. Using food guides & food
labels
3. Carbohydrates
4. Lipids, fats and oils
5. Protein
6. Vitamins
7. Water and Minerals
8. Healthy Menu Options
9. Nutrition and Health
7

Intro to Nutrition
Factors Influencing Food
Selection
• Flavor
– A combination of all 5 senses
– Eye appeal and Appearance
– “Flavor” is really smell
• Human nose can detect
10,00 scents
– Inside of mouth “tastes” sweet,
sour, bitter and salty.
– Umami
– 10,00 taste buds
• Most numerous in children
under six
Friday 8

• Other aspects of food
– Food Cost
– Convenience- easier than cooking
raw produce
– Familiarity
– Nutritional content of food- Food
Labels
• Demographics
– Age, sex, gender, education level,
income
• Culture and Religion
– Culture: The behaviors of a certain
social group
Friday 9
Intro to Nutrition
Selection

• Food Industry and the
media
– Television ads
• Environmental Concern
– Global warming
Friday 10
Intro to Nutrition
Selection

Intro to Nutrition
Basic Nutrition Concepts
• Nutrients: Nourishing
substances that provide
energy and promote
growth.
• Nutrition: The science that
studies nutrients and other
substances in foods and in
the body

Intro to Nutrition
Basic Nutrition Concepts
• Kilocalories or “calories”
– A measurement of energy for
the body
• How many calories do I
need?
3 Factors
1. Energy needs while at
rest and awake (BMR)
2. Physical activity
3. Energy needed to
digest food
BMR (Basal metabolic
rate) or “base rate”
1. Men: High
2. Elderly: Low
3. Growth: High
4. Height: High
5. Temperature: High
6. Stress: High
7. Sleep: Low

Introduction to Nutrition
Kcalories spent hourly-
Excercise
• Slow Bicycling: 240 kcal
• Speed Walking: 440 kcal
• Tennis: 400 kcal
• Running: 1280 kcal
• Skiing: 700 kcal
• Jumping rope: 750 kcal

Nutrients-6 Categories
• Carbohydrates
• Fats or “Lipids”
• Protein
• Vitamins
• Minerals
• Water
• Vitamins, minerals and
water do not provide
energy or “calories”
• Energy yielding
nutrients
– Carbohydrates- 4 kcal
per gram
– Lipids- 9 kcal per gram
– Protein- 9 kcal per gram

Quote of the Day
Friday 15

6 A DAY VOCAB
1. Balanced diet: A diet
in which foods are
chosen tp provide
kcalories, essential
nutrients, and fiber in
the right proportions
2. Bile: A liver secretion
that is stored in the
gall bladder and helps
digest fat
Friday 16

6 A DAY VOCAB
3. Bolus: A ball of chewed
food that travels from
the mouth through the
esophagus to the
stomach
4. Bulimia Nervosa: An
eating disorder
characterized by
overeating then
vomiting or “purging”
Friday 17

6 A DAY VOCAB
5. Carcinogen: Cancer
causing substance
5. Chyme: A liquid
mixture of partially
digested food and
stomach enzymes
Friday 18

Macronutrients – “Large”
• Proteins
• Carbohydrates
• Fats
Micronutrients – “Small”
• Vitamins
• Minerals

Carbohydrates
• Includes starches, sugars
and fibers
• Body’s main source of
energy
• Fiber: cannot be broken
down and does not provide
energy
Lipids
• Fats
• Provide energy and store
energy as fat
• Mayo, butter, canola oil,
lard, fat in meat, etc

Protein
• Main structural component
of all the body’s cells
• Some fruits contain a small
amount of proteins
• Made up of chains called
amino acids
• Can be used for energy
– The body prefers carbs and
fat
Vitamins
• Non caloric
• Can be destroyed by heat or
light or radiation
• Essential to maintain body
functions (eyes, brain,
nervous system)

Minerals
• Noncaloric
• Indestructible
• Periodic table of the
Elements
• Zinc, potassium,
magnesium, iron, etc
Water
• Humans can survive only 3
days without water
• 2nd only to oxygen in
importance on planet earth.
• 60% of your total weight

Nutrient Density
• Essential nutrient: All
nutrients are as they cannot
be made in the body in
sufficient amounts
• Must obtain nutrients from
food
• Nutrient Density: How
much nutrient content as
compared to the caloric
content
• Coke vs Milk
• Chips vs Candy
• Empty Calorie: Foods that
deliver very few nutrients
along with their calories.
• List some empty calorie
foods
• List substitutes for these
empty calorie foods

Nutrient
Recommendations
• Recommended Dietary
Allowance or RDA: The
recommended nutrient
requirements usually in %
• Estimated Energy
Requirement or EER: The
recommended amount of
calories someone needs
to maintain their weight-
not lose or gain.
• http://www.uned.es/pea-nutricion-y-dietetica-
I/guia/PDF/DRI%20-
%20Estimated%20Energy%20Requirements.pdf
Friday 24

Intro to Nutrition
What happens when you
eat?
• Digestion: The process of
breaking down food into
useable forms for the body
– Nutrients must pass through
walls in organs to be
absorbed
– Nutrients are absorbed
through blood or lymph
– Lymph is like blood but
without red blood cells.
Carries nutrients
Friday 25

What happens when you
eat?
GI Tract: A hollow tube running
from your mouth to “ending”
1. Mouth
– Saliva breaks down carbs
– 32 teeth grind food
– Epiglottis
2. Esophagus
– Food is moved down through
muscular movements called
peristalsis
3. Stomach
– Holds 4 cups food
– Hydrochloric acid to break down
proteins
– Absorbs alcohol
– 1-4 hours to empty
4. Small Intestine
– 10-12 ft long
– Most nutrients abosrbed here
– 3 parts
– Villi absorb nutrients
5. Large Intestine or “colon”
– 5 feet long
– Absorbs water and minerals
Friday 26

GI Tract
Friday 27

How many calories do I need?
1. Multiply your weight by
10.9 (male) or 9.8 (female)
2. Multiply this number by
your activity level number
provided
3. This number is the
recommended amount of
calories that you should
have
• Very light activity x 1.3
– Mostly seated or standing all day
• Light Activity x 1.5
– Spend some time moving around
• Moderate Activity x 1.7
– Job requires physical labor or
exercise or you excercise
• Heavy Activity 1.9
– A lot of exercise or manual labor
Friday 28

Intro to Nutrition Quiz
• Match each nutrient to their functions
1. Carbohydrates a. provides energy
2. Lipids b. promotes growth and maintenance
3. Proteins c. serves as a medium for bodily process
4. Vitamins d. the main structure for cells
5. Minerals e. regulates body processes
6. Water
Friday 29

7. Which organ passes waste and absorbs water and
minerals?
8. Which nutrient supplies the most calories per gram?
9. T or F: Vitamins are made up of chains called amino
acids
10.T or F: Flavor is a combo of all 5 senses
11.T or F: Hydrochloric acid aids in digesting fats
12.What are the two systems that carry absorbed
nutrients through the body?
Friday 30

13.What part of the GI tract absorbs most of the
nutrients?
14.T or F: The enzymes in saliva begin to break
down fats
15.Which macronutrient has the least amount
of calories?
Friday 31

Video
• Bill Nye- Nutrition Video
Friday 32

Quote of the Day
Friday 33

Joke of the Day
Friday 34

Friday 35

6 A DAY VOCAB
1. Diabetes: a disorder of
characterized by high
blood sugar and
inadequate insulin
2. Dudenum: The first
segment of the small
intestine, 1 ft long
3. Fortified foods: Foods
in which nutrients are
added
Friday 36

6 A DAY VOCAB
4. Free Radical: an
unstable compound
that reacts negatively
in the body
5. Glucose: The bodys
main source of energy
6. Heartburn: a burning
sensation caused by
stomach acid in the
esophagus
Friday 37

www.mcdonalds.com
Friday 38

Hot Topic
Organic Foods
• Foods that are made with
100% – 95% organic
ingredients can be labeled
organic (excluding water
and salt)
• “Made with organic
ingredients” at least 70%
organic ingredients
Friday 39

Food Guide and Food Label
TIPS
Be physically active every day
Choose variety
Whole grains
Diets low in fat (saturated and unsaturated)
and sodium
Limit intake of sugars
Friday 40

Food Guides and Food Labels
• Goals of the Food
Pyramid
– Provide 1300-3000 kcal
– 100% of proteins,
vitamins and minerals
– Increase fiber
– Cholesterol- less than
300 mg
– Sodium- less than 2 tsp
per day
– Limit total fat and
saturated fat
Friday 41

Mediterranean Diet Asian Diet
Friday 42

Latin American Diet
Friday 43

Food Guide
• www.myplate.gov
Friday 44

Nutrient Claims
• Claims must be approved by
the FDA
• “Good source of calcium”
– 10- 19% daily value
• “Healthy”
– No more than 20% daily value
of cholesterol and sodium
Friday 45

1. How many grams are in the package? (Net wt)
2. What is the main ingredient of the product?
3. What is the ingredient the product has the least of?
4. What common allergies does the product indicate?
5. How many total units are in the product?
6. How many total calories in the product?
7. How many calories from fat are in the product?
8. What the percentage of total fat? (#7 divided by #6)
9. What website can people visit for this product?
10. List any artificial colors, preservatives or flavors
Friday 46

Quote of the Day
Friday 47

Carbohydrates
Joke of the Day
Friday 48

Carbohydrates
• http://www.youtube.com/watch?v=C
5wjKg-8vws
• http://www.cbsnews.com/news/proc
essed-carbohydrates-are-addictive-
brain-study-suggests/
Friday 49

6 A DAY VOCAB
1. Hydrogenation: a
process in which
liquid fats are
turned into solid
fats
2. Hypertension: high
blood pressure
3. Lactose: a sugar
found in milk and
dairy products
Friday 50

6 A DAY VOCAB
4. Lactase: an enzyme
needed to “digest”
lactose
5. Lecithin: an
emulsifier
6. Megadose: a
supplement intake
of 10x the RDA of a
vitamin or mineral
Friday 51

Carbohydrates
Key facts
 Carbohydrates are the
major component of
most plants
 60-90% of plant weight
 Animals contain a very
small amount of
carbohydrates
 Plants are able to make
their own
carbohydrates
through….
_ _ _ _ _ _ _ _ _ _ _ _ _ _
Friday 52

Carbohydrates
Simple
• Also called “sugars
• Include natural and refined
sugars
• Converted or “digested” to
energy quickly
• Candy, cookies, table sugar,
fruits, honey
Complex
• Includes: starches and fiber
• Long chains of many sugars
• Harder to digest – lasting
energy
• Brown rice, whole wheat
bread, whole wheat pasta,
etc
Friday 53

Carbohydrates
Functions of Carbohydrates
• Fiber: a form of
carbohydrate
– Helps to promote a healthy GI
tract
– Helps control diabetes
– Reduces the risk of heart
disease
• Body’s preferred energy
source
– Nervous system and red
blood cells rely almost
exclusively on a simple carb,
glucose.
• Result of 0 carbohydrates
– Breakdown of fats and
protein can cause the blood
to become acidic called
ketosis
– Ketosis can lead to
dehydration or death
– 50-100 grams of carbs are
needed to prevent ketosis
Friday 54

Carbohydrates
Sugars
• Monosaccharide: single
sugars
– Glucose
– Fructose
• Disaccharide: double sugar
– Lactose
• Ending of –ose means sugar
• Sucrose: table sugar
• Fructose: mainly comes
from…
__ __ __ __ __
Friday 55

Carbohydrates
Friday 56

Carbohydrates
Sugar or Sweetener Name Sweetness compared to table
Sugar (sucrose)
Lactose 0.2
Glucose 0.7
Sucrose 1.0
High fructose corn syrup 1.2
Fructose 1.3
Aspartame (Equal) 160-220
Saccharin (Sweet n Low) 300
Sucralose (Splenda) 600
Neotame 7,000-13,000
Friday 57

Carbohydrates
Sugars in Food
• Added sugars: sugars not
naturally found in food
– Can increase weight gain,
dental cavities and blood
glucose level
• Fruits
– Excellent source of natural
sugar
– Canned fruits contain added
sugars
• Sugar Alcohols
– Xylitol and Sorbitol
– Found in gums and sugar free
– Occur naturally
– May cause diarrhea
• High Fructose Corn Syrup
– Found in most processed
foods
– Cheap sweetener
Friday 58

Carbohydrates
Added Sugars and Your
Health
• Gluten Allergies
• Sugar Intake: 12 tsp a day
recommended
– 1- 12oz soft drink per day for
1 year and you will gain 15 lbs
• Diabetes: Added sugars are
dangerous as the person
does not have insulin to
metabolize carbohydrates
• Dental Cavities: added
sugars have been proven to
increase cavities
– Bacteria ferment carbs and
produce acid. Acid destroys
teeth
• Obesity: cause has come
from rise in empty calories
and lack of exercise
Friday 59

Carbohydrates
Fiber
• Soluble Fiber
– Forms into a gel like
substance
• Insoluble Fiber
– Structural component of
plants
• Abundant in plants
• Fiber bonds to cholesterol
and your body eliminates
fiber
• Fiber content in foods
– Bran Cereal 9.7 g
– Raspberries 5.5 g
– Pecans 2.8 g
– Applesauce 1.5 g
Friday 60

Carbohydrates
Digestion of
Carbohydrates
• Cooking carbohydrates
makes them easier to digest
• All sugars are broken down
into single sugars
__ __ __ __ saccharides
• Mouth and Small Intestine
– Digest carbs
• Excess glucose is stored as
glycogen
• Adults should have between
25-38 grams of fiber daily
Friday 61

Carbohydrates
Foods high in Carbohydrates
• Whole Grains: Grains that
have the outer bran intact
– Excellent source of fiber
– Minimally processed
– Wheat bread, whole wheat
pasta
• Grains- rice, wheat, corn, etc
– Use whole grains
• Legumes-soybeans, peanuts, etc
– Fresh or dried
– Think color
• Pasta-cous cous, macaroi, etc
– Buy high quality dried pasta
– Easy to make and versatile
• Fruits- strawberries, raspberries
• Vegetables- brocolli, squash, onion
Friday 62

6 A DAY VOCAB
1. Night Blindness: A
condition caused by
Vitamin A deficiency
2. Pesco Vegetarians:
Vegetarians who eat
fish
3. Satiety: a feeling of
fullness after eating
Friday 63

6 A DAY VOCAB
4. Rickets: A disease that
causes bowed legs and
knock knees.
5. Scurvy: a vitamin c
deficiency
6. Seltzer: artificially
carbonated water
Friday 64

Joke of the Day
Friday 65

Quote of the Day
Friday 66

Protein
• Protein Intro Quiz
Friday 67

Protein
Key Facts
 Derived from the Greek word
meaning first
 16% of body weight is protein
 Proteins are the only macro
nutrients that provide
nitrogen
Friday 68

Protein
Amino Acids
20 Amino Acids
– 9 Essential-MUST EAT
– 11 Non essential-MADE IN BODY
Friday 69

Protein
Functions of Protein
• Replaces and Repairs cells
– A skin cell only lasts 1 month
– New “skin” in 3 months
• Structure
– Found in skin, nails, hair, etc
• Blood clotting
• Antibodies
– Bond with foreign matter and
eliminate
• Additional Protein
– Infancy
– Pregnancy
– Burns or surgery
Friday 70

Protein
Protein Digestion
 Must be broken down into
Amino Acids
 Animal proteins are easier
digested than plant protein
 Digestion starts in the
stomach
 Completed in the Small
Intestine
Friday 71

Protein
Protein in Food
• Incomplete Proteins
• Complementary Proteins
– Must have a legume and a
grain
– PB & J on bread
– Corn bread and bean chili
• Complete Proteins
– Amaranth
– Quinoa
– Meats
– Dairy
Friday 72

Protein
Protein and Health
• Eating too much protein has
zero benefits
• Extra protein is stored as fat
• Most Americans eat more
than their RDA of protein
• 10-35% of calories from
Proteins
• Recommended Protein
– 0.36 grams of protein per lb.
– 185 x .36 g = ?
Friday 73

Protein
Dairy
• Milk is pasteurized and
homogenized
– Good source of:
– Carbs
– Riboflavin
– Vitamins A & D (fortified)
• Buttermilk
– Thick tart “milk”
• Cheese
– Very High in Fat
• Cheddar
• Cream cheese
• Muenster
– High Fat
• Blue Cheese
• Parmesan
• Provolone
– Medium Fat
• Ricotta
• American cheese
– Lowfat
• Cottage Cheese
Friday 74

Protein
Dairy
• Cream
– Skim Milk 86 kcal / .5 g fat
– 2% Milk 121 Kcal / 5 g fat
– Whole Milk 150 Kcal / 8 g fat
– Heavy Cream 832 kcal / 48 g fat
– Light Whip Cream 704 kcal/40g fat
– Can keep for up to 6 weeks
unopened
– Use light cream as a sub for heavy
cream
• Yogurt
– Cultured with bacteria-good
for digestive health
– Substitute yogurt for mayo or
sour cream
– Use low heat
– Acidopholus
– Lactobacillus
– Streptococcus
Friday 75

Protein
Tips
 “Whipped Cream”
1. Remove liquid from yogurt
with cheesecloth
2. Fold in whipped egg whites
3. Add honey for flavor
 In baking sub two whole
eggs with 1 whole egg
and 2 egg whites
 Replace 1 whole egg with 2
egg white
 Non fat Omelet
1. Whip egg whites
2. Add white wine
3. Add ground mustard and
chives
4. Finish with veggies
Friday 76

6 A DAY VOCAB
1. Seasonings: substances
used to bring out a flavor
already present
1. Thyroid gland: a gland
metabolism, located
around the throat
1. Trans fat: similar to
saturated fats in the
body
Friday 77

6 A DAY VOCAB
4. Type 1 Diabetes: a
disorder seen in mostly
children that make no
insulin. No insulin
5. Type 2 Diabetes: a
disorder seen mostly in
overweight adults. Make
insulin
6. Vegans: people relying
EXCLUSIVELY on plant
foods
Friday 78

Lipids
Friday 79
http://www.fitnessmagazine.com/videos/m/32071992/how-to-shop-
for-healthy-oils-and-fats.htm
FATS QUIZ

Lipids
Key Facts
 Lipid is the correct term for
“fats”
 Most fats are close to 100
calories per oz
 Fat is solid at room temp
 Mostly saturated-BAD
 Oil is liquid at room temp
 Mostly unsaturated-GOOD
 15-25% of your weight
Friday 80

Lipids
Learning Goal
The student will be able to understand the functions of
lipids (fats and oils) in food preparation including:
saturated and unsaturated fat, added fats, natural fats
and trans fats.
Tracking Scale
4 – I can teach lipids
3 – I understand lipids
2 – I should go back and read my notes on lipids
1 – I don’t understand lipids
Friday 81

Lipids
Functions of Lipids
• Fat is stored in fat cells
(adipose cells) and can
expand to 20x their size
• Lipids include cholesterol
• Lipids are used for
insulation and to cushion
organs
• Fat Soluble Vitamins
– A, D, E, and K or
A D E K
• Fats increase flavor and
crispness (fried foods)
• Fatty foods make you feel
fuller longer
Friday 82

Lipids
Saturated
• Solid at room temp
• Include animal fats and
hydrogenated fats
• Mostly found in animals and
animal products
• Have been shown to lead to high
cholesterol & heart disease
Unsaturated
• Liquid at room temp
• Include nut, and seed oils
Mostly found in plants but
can be found in some
seafood
• Have been shown to
improve overall health
Friday 83

Lipids
Lipids in Food
• Breads and Grains
– Low in fat
– Exception of cakes, pies and
cookies
• Fruits and Vegetables
– Practically fat free
– Exception of fried vegetables
& avocados and coconuts
• Dairy
– High in fat
– Choose low fat varieties
• Skim milk
• Non fat yogurt
Friday 84

Lipids
Trans Fats
• Occur naturally in very
low levels
• Most of what we eat is
from hydrogenation
– Mimics saturated fats-
bad
Common Lipids and Fat Content
Name Saturated Fat Unsaturated Fat
Coconut Oil 85% 15%
Butter 65% 35%
Chicken Fat 30% 70%
Margarine 18% 82%
Olive Oil 10% 90%
Corn Oil 8% 92%
Sunflower Oil 7% 93%
Canola Oil 6% 94%
Friday 85

Lipids
Cholesterol
• Only found in foods of animal
origin and animal by products
• Never found in plants
• Made in the liver and bodys cells
• LDL-Bad Cholesterol
– Deposits cholesterol on artery walls
• HDL-Good Cholesterol
– “Healthy”
– Carries cholesterol to liver for
disposal
Friday 86

Lipids
Lipids and your Health
• Less than 300 mg of
cholesterol daily
– 1 egg = 213 mg cholesterol
• 30% of total calories from
fat
– 10% of calories from
saturated fat
• In 1999 725,000 died of
heart disease
– Attributed to high cholesterol
• Cancer
– 2nd leading cause of death
• Heredity
– Genes dictate how much
cholesterol your body makes
• Age and Gender
– Cholesterol rises as you get
older
Friday 87

Water, Vitamins & Minerals

Vitamins
• Certain vitamins and minerals are needed for
the body to function.
– 13 vitamins
– 22 minerals
• Two types of vitamins
– Water-soluble
– Fat-soluble

Fat-Soluble vitamins
• Vitamin A, D, E and K
• Excess is stored in the liver and in body fat
– It is possible to build up to a toxic level

Vitamin A (Retinol)
 Beta-carotene is converted into vitamin A
 Vitamin A:
◦ Promotes good vision
◦ Promotes healthy skin
◦ Helps with growth and maintenance of bones, teeth,
and cell structure
 RDA: 900 micrograms for males; 700 micrograms
for females ( 1 carrot 450 micrograms)

Too much vitamin A
• May turn your skin orange
• May cause fatigue, weakness, severe
headache, blurred vision, hair loss and joint
pain.
• Toxicity:
– May cause severe liver or brain damage
– Birth defects

Too little vitamin A
• May cause night blindness
• Lowered immune system

Foods rich in vitamin A
• Foods
– Only animal products
• Liver
• Eggs
• Milk, butter and
cheese
• Carotenoids
– Orange/Yellow fruits
and vegetables
• Cantaloupes, carrots,
sweet potatoes,
winter squash
– Leafy green
vegetables
• Spinach, broccoli

Vitamin D – “The Sunshine Vitamin”
• Essential for building and maintaining bones
and teeth
• Responsible for absorption and utilization of
calcium
• Other health benefits:
– May boost immune system
– May also help decrease certain cancers
• RDA: 5 micrograms until age 50
• 10 micrograms / day until 70; 15 mcg 70+

Too little vitamin D
• Vitamin D deficiency has been in the news a
lot lately.
• Deficiency may occur from:
– Inadequate diet
• Vegetarianism, lactose intolerance, milk allergy
– Body unable to absorb needed vitamin D
– Limited exposure to sunlight

Vitamin D Deficiency
• May lead to osteomalacia and/or osteoporosis

Getting vitamin D
• Sun exposure for 10 minutes a day
• Foods:
– Fortified milk
– Tuna
– Salmon
– May need a supplement
• Check with doctor first though

Vitamin E
• Important to red blood cells, muscles and
other tissues
• Deficiency is rare
• Toxicity is rare
– But Vitamin E acts as a blood thinner
• Foods:
– Vegetable oils, salad dressings, whole grain
cereals, green leafy vegetables, nuts, seeds,
peanut butter and wheat germ.

Vitamin K
• Important for blood clotting
– Also has a role for bone health
• Mostly made in the intestines
• Foods:
– Turnip greens, cauliflower, spinach, liver, broccoli,
kale and cabbage

Water-Soluble Vitamins
 Vitamins Bs and C
 Eight B vitamins:
◦ Thiamin (B-1)
◦ Riboflavin (B-2)
◦ Niacin (B-3)
◦ Pyridoxine (B-4)
◦ Cobalamin (B-12)
◦ Folic acid
◦ Pantothenic acid
◦ Biotin

Thiamin or B-1
• Helps to convert carbohydrates to energy
• Deficiency:
– Fatigue, nausea, depression, nerve damage
• Foods:
– Pork, beef, liver, peas, seeds, legumes, whole-grain
products, and oatmeal

Riboflavin or B-2
• Key to metabolism and red blood cells
• Deficiency:
– Dry, scaly skin
• Foods:
– Milk, yogurt, cheese, whole-grain breads, green
leafy vegetables, meat, and eggs

Niacin or B-3
• Also involved with energy production
• Also helps with skin, nerves and digestive
system
• Deficiency:
– Rare but causes: diarrhea, dermatitis, dementia
and death
• Foods:
– Meat, poultry, liver, eggs, brown rice, baked
potatoes, fish, milk, and whole-grain foods

Pyridoxine or B-6
• Involved in chemical reactions of proteins and
amino acids
• Deficiency:
– Skin changes, dementia, nervous system disorders
and anemia
• Foods:
– Lean meats, fish, legumes, green leafy vegetables,
raisins, corn, bananas, mangos

Cobalamin or B-12
• Helps with nervous system, red blood cells
and DNA synthesis
• Deficiency:
– Nervous system disorders and pernicious anemia
• Foods:
– Only found in animal products
• Meat, fish, poultry, eggs, milk products and clams

Folic acid (Folacin, Folate)
• Key role in red blood cell formation and cell
division
• Deficiency:
– Anemia, digestive disorders
• Foods:
– Leafy, dark green vegetables
– Also found in liver, beans, peas, asparagus,
oranges, avocados

Pantothenic Acid and Biotin
• Help with metabolism and formation of some
hormones
• Deficiencies are rare
• Foods:
– Almost any food, plant-based or animal-based

Vitamin C
Important to bone health, blood vessel health,
cell structure and absorption of iron
Deficiency:
◦ Rare
Too much vitamin C
Foods:
◦ Melons, berries, tomatoes, potatoes, broccoli,
fortified juices, kiwi, mangos, yellow peppers and
citrus fruits

Minerals
• 22 minerals are needed by the body
• Two categories:
– Major
• Include calcium, chloride, magnesium, phosphorus,
potassium, sodium, and sulfur
– Trace
• Include iron, zinc, iodine, selenium, copper,
manganese, fluoride, chromium, molybdenum, arsenic,
nickel, silicon, boron and cobalt

Sodium
• What does sodium do for you?
– Helps maintain fluid balance
– Helps transmit nerve impulses
– Influences contraction and relaxation of muscles

Sodium & Health
• Too much sodium
– Causes high blood pressure
– May lead to fluid retention

Sodium Savvy
• The human body requires about 500 mg of
sodium per day, while the average American
usually ingests between 2,300-6,900 mg each
day.
• It is recommended to stay in a range of 1,500
to 2,400 mg / day.

Where are you getting sodium?
www.mayoclinic.com

Sodium & Food
• On food labels:
– Monosodium glutamate (MSG)
– Baking soda
– Baking powder
– Disodium phosphate
– Sodium alginate
– Sodium nitrate or nitrite

Reducing sodium in your diet
• Eat more fresh foods
• Eat less processed foods
• Look for low-sodium products
• Limit the salt you add to foods
• Experiment with other seasonings
• Use salt substitutes with caution

Calcium
• The most abundant mineral in your body
– 99% is stored in the bones
• Known for bone health
• How much do you need?
– Males 19-50 years old: 1,000 mg / day
– Females 19-50 years old: 1,000 mg / day

Calcium & Foods
• Dairy products, fortified juices, sardines
Food Calcium
Yogurt, plain (low-fat)
Yogurt, flavored (low-fat)
1 cup - 415 mg
1 cup – 345 mg
Milk, skim
Milk, 1-2%
1 cup – 302 mg
1 cup – 300 mg
Ice cream ½ cup – 88 mg
Broccoli, cooked ½ cup – 68 mg
Salmon, canned 3 oz – 165 mg
Fortified orange juice 8 oz – 300 mg

Iron
• Iron deficiency is the most widespread vitamin
or mineral deficiency in the world.
– 70% of your body’s iron is in your hemoglobin
– Too little iron = too little oxygen

Iron & Foods
• Heme iron:
– Found in animal products
• Red meats, liver, poultry and eggs
• Non-heme iron:
– Found in plant products
• Beans, nuts, seeds, dried fruits, fortified breads and
cereals

Iron supplements
Check with your doctor first.
High risk groups:
◦ Strict vegetarians
◦ Those who do not eat a balanced diet
◦ Those who are over 60
◦ Smokers and those who regularly drink alcohol
◦ Chronic dieters
◦ Those who suffer from food allergies, intolerances

Water
• Essential for life
– It is possible to live without food than without
water.
• Water makes up about 45-75% of your body
weight

Why is water important?
• Aids with transport
• Mechanical functions
• Helps to break substances down
• Helps to maintain body temperature/pH

How much water do you need?
• Adequate intake:
– For men: 125 oz / day
– For women: 91 oz / day
– Ideally 80% of water should coming from drinking
fluids.
• 20% of water intake should come from food

“We are what we repeatedly do.”
— Aristotle

140 calories
3-inch diameter
Calorie Difference: 210 calories
350 calories
6-inch diameter
20 Years Ago Today
BAGEL

Calorie Difference: 257 calories
590 calories
CHEESEBURGER
20 Years Ago Today
333 calories

Calorie Difference: 165 Calories
250 Calories
20 ounces
85 Calories
6.5 ounces
20 Years Ago Today
SODA

What is Physical Activity?

Physical Activity Reduces the risk of
• Dying from heart disease or stroke
• Developing high blood pressure, cholesterol & diabetes
• Developing obesity
• Developing osteoporosis – exercise builds strong bones & muscles
• Helps people achieve and maintain a healthy weight
• Reduces feelings of stress, anxiety & depression
• Builds and maintains healthy bones, muscles & joints
• Boosts energy level
• Improves quality of sleep
Benefits of Physical Activity

• 64% of adults are overweight in the U.S.
• Approximately 30% of adults are obese.
• 17 % of children ages 6-18 are overweight.
• Obesity is the second leading cause of unnecessary
deaths.
• Consumers spend $33 billion a year on the diet
industry.
• Every year, about 8 million Americans sign up for weight
loss programs that offer a quick fix.
National Trends

Finding a Balance
Calories in Food > Calories Used = Weight Gain
Calories in Food < Calories Used = Weight Loss
Calories in Food = Calories Used = Weight Control

How Much Exercise Do I Need?
• U.S. Surgeon General,
CDCP, American College
of Sports Medicine
recommends:
• Minimum of 30 minutes
• Moderate-intense
physical activity
• Most days of the week.

What is Physical Fitness?
Good health or physical condition,
especially as the result of exercise
and proper nutrition.

Components of Fitness?
4 Components of Fitness:
– Aerobic
– Muscular
– Flexibility
– Body Composition

Aerobic Fitness
Defined – The body’s ability to take in and use oxygen
to produce energy. Aerobic activities make you breathe
hard & they increase your heart rate.
Some of these activities include:
- Jogging
- Walking
- Cross-country skiing
- Bicycling

138
Moderate physical activities
• Walking briskly (about 3½ mph)
• Hiking
• Gardening/yard work
• Dancing
• Golf (walking and carrying clubs)
• Bicycling (less than 10 mph)
• Weight training (general light workout)

139
Vigorous physical activities
• Running/jogging (5 mph)
• Bicycling (more than 10 mph)
• Swimming (freestyle laps)
• Aerobics
• Walking very fast (4½ mph)
• Heavy yard work, such as chopping wood
• Weight lifting (vigorous effort)
• Basketball (competitive)

Muscular Fitness
Defined – The strength and endurance of your muscles.
Benefits:
• Improve performance
• Injury prevention
• Improves body composition
• Improves self image
Some activities include:
- Weight Lifting
- Push-Ups

Flexibility
Defined – The ability to bend joints and
stretch muscles through a full range of
motion.
Some activities include:
- Stretching (Sit & Reach)
- Warm-up & Cool-down

Body Composition
Defined – The amount of fat tissue
relative to other tissue in your body.
- Your body composition is based not
on how much you weigh, but rather
on how much of your weight is fat as
opposed to muscle.

Exercise Your Body & Mind
Yoga, Pilates, Tai Chi
• Reduce Stress
• Increase strength
• Increase Flexibility
• Increase Energy

Measuring Physical Activity
Intensity – Target Heart Rate
Maximum Heart Rate (MHR)
220 – AGE = MHR
Target Heart Rate
MHR X .60 = Minimum Heart Rate
MHR X .80 = Maximum Heart Rate

Target Heart Rate
Are you training at the right pace?
220-____ = _____ (MHR) _____x .60 = ______(low) ____ x .80
= ______ (high)
My range is _____ – ______ (60-80%)
Training Zones:
Warm-up Zone: 50-60%
Fat Burning Zone: 60-70%
Aerobic Zone: 70-80%
Red Line Zone: 90-100%

Criteria for a Healthy Meal
• 800 kcalories or less
• 35% or fewer kcal from fat
– Emphasize monounsaturated, polyunsaturated oils
– 10% or less of total kcal from saturated & trans fats
– 100 mg or less of cholesterol
• 45-65% kcal from carbohydrates
– 10 gram or more from fiber
– 10% or fewer kcal from added sugars
• 15-25% kcal from protein
• 1200 mg or less of sodium
– About 1 teaspoon of salt

Develop Healthy Menu Items
• Use existing menu items
• Modify existing items to make them more
nutritious
• Create new selections

Planning Considerations
• Is the menu item tasty?
• Can each menu item be
prepared properly by the
cooking staff?
• Does the menu item blend
with/complement the
menu?
• Does the menu item meet
the food habits/preferences
of the guests?
• Is there a balance of color?
• Is there a balance of
texture?
• Is there a balance of shape?
• Are flavors varied?
• Are the food combinations
acceptable?
• Are cooking methods
varied?

To Modify A Recipe
1. Change/add healthy preparation techniques
2. Change/add healthy cooking techniques
3. Change an ingredient by
Reducing it
Eliminating it
Replacing it
4. Add a new ingredient

152
Vary Your Veggies
• Buy fresh veggies in season.
• Use more fresh or frozen, less canned (except low
sodium).
• Have cut veggies available for snacks.
• Have salad with dinner every night.
• Add veggies to casseroles, pasta sauce, quick breads,
etc.
• Choose dark salad greens over iceberg.

153
Focus on Fruits
• Use fruits in salads, side dishes,main dishes,
desserts, and for snacks.
• Keep fresh and dried fruit handy for snacks.
• Cut up fruit on cereal, pancakes, and waffles.
• Include canned and frozen fruits.
• Buy in season.
• Try unusual fruits.
• Choose fruit more often than juice.

154
Get Your
Calcium Rich Foods
• Focus on fat-free or low-fat milk.
• Drink fat-free or low-fat milk with meals and snacks.
• Choose low-fat cheeses.
• Use milk to make hot cereals.
• Have low-fat yogurt as a snack.
• Use lactose-free products if needed.

155
Go Lean With Protein
• Select leanest cuts of meat.
• Trim all fat and remove skin from poultry.
• Prepare with no added fat.
• Choose lean luncheon meats.
• Eat beans as main dishes.

156
Oils: Tips for Healthy Choices
• Use vegetable oils rather than solid fats.
• Substitute nuts for meat or cheese as snack or in a
meal sometimes.
• Use Nutrition Facts to select foods low in saturated
fat, trans fat and cholesterol.
• Select foods prepared with little or no fat.
• Select lean or low-fat foods most often.

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