Healthy Cooking Essentials

C H A P T E R TWENTY-THREE

HEALTHY COOKING

“ 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.)

Copyright ©2011 by Pearson Education, Inc.
On Cooking: A Textbook of Culinary Fundamentals, 5e
publishing as Pearson [imprint]
Labensky • Hause • Martel

After studying this unit 2

HEALTHY COOKING
 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


After studying this unit
(cont.) 3

HEALTHY COOKING
– 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


Nutrition 4

HEALTHY COOKING
 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)


Calories (kcal) 5

HEALTHY COOKING
 The unit of energy measured by the amount of
heat required to raise 1,000 grams of water one
degree Celsius


Six Categories of Nutrients 6

HEALTHY COOKING
 Carbohydrates
 Lipids
 Proteins
 Vitamins
 Minerals
 Water


Essential Nutrients 7

HEALTHY COOKING
 Provide calories or energy needed in larger
quantities than other nutrients because body
doesn’t make them in sufficient quantity


Nonessential Nutrients 8

HEALTHY COOKING
 Healthy, well-nourished bodies can make them in
sufficient quantities to satisfy their needs


Macronutrients 9

HEALTHY COOKING
 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


Carbohydrates 10

HEALTHY COOKING
 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 oats
Soluble fiber forms a gel in the digestive
tract
Insoluble fiber increases fecal bulk


Lipids 11

HEALTHY COOKING
 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


Proteins 12

HEALTHY COOKING
 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


Micronutrients 13

HEALTHY COOKING
 Needed in smaller amounts
– Vitamins
– Minerals


Vitamins 14

HEALTHY COOKING
 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-soluble
C and the B complex vitamins are not stored
to the extent of fat-soluble vitamins


Cooking Techniques Control
Vitamin Retention 15

HEALTHY COOKING
 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


Minerals 16

HEALTHY COOKING
 Cannot be manufactured in the body
– Trace minerals
Needed in small amounts

– Iron
– Major minerals
Needed in relatively larger quantities

– Calcium


Water 17

HEALTHY COOKING
 The human body is approximately 60% water
 Water is necessary for transporting nutrients and
wastes throughout the body


Phytochemicals 18

HEALTHY COOKING
 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


Tools for Healthy Eating 19

HEALTHY COOKING
 Recommendations from Federal regulatory
agencies as well as health organizations helps
chefs and consumers plan a healthy diet and
lifestyle


Federal Regulatory Agencies 20

HEALTHY COOKING
 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


Other Federal Agencies 21

HEALTHY COOKING
 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


Health Organizations 22

HEALTHY COOKING
 American Heart Association
 American Cancer Society
 U.S. Department of Agriculture
 Food and Drug Administration
 U.S. Department of Health and Human Services


2005 Dietary Guidelines 23

HEALTHY COOKING
 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


2005 Dietary Guidelines
(cont.) 24

HEALTHY COOKING
 Choose good fats and limit intake
 Eat whole food sources of carbohydrates
 Eat less than 1 teaspoon salt daily
 Follow safe food handling practices


The Food Guide Pyramid 25

HEALTHY COOKING
 A tool and customizable guidance system to help
consumers make healthy food and lifestyle
choices
– Activity
– Moderation
– Personalization
– Proportionality
– Variety
– Gradual improvement


MyPyramid 26

HEALTHY COOKING

Nutrition Labeling 27

HEALTHY COOKING
 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


Nutrition Facts Label 28

HEALTHY COOKING

Ingredient Substitutes and
Alternatives 29

HEALTHY COOKING
 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


Commonly Substituted
Ingredients 30

HEALTHY COOKING
 Salt
 Sugars
 Fats
 Dairy
 Egg
 Gluten
– Gluten allergies (celiac disease)


Nutrition, Eating Out and the
Chef 31

HEALTHY COOKING
 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


Sample Healthy Restaurant
Menu 32

HEALTHY COOKING
 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)


Sample Healthy Restaurant
Menu (cont.) 33

HEALTHY COOKING
– 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


Vegetarianism 34

HEALTHY COOKING
 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


Vegetarianism (cont.) 35

HEALTHY COOKING
 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


Soybean-Based Products 36

HEALTHY COOKING
 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 cake
 Silken tofu
– Silky smooth texture and appearance suitable for
creamy substances
 Cotton tofu
– Solid blocks in three styles: soft, firm and extra firm


Soybean-Based Products
(cont.) 37

HEALTHY COOKING
 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


Other Popular Ingredients in
Vegetarian Cooking 38

HEALTHY 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


Vegetarian Cuisine 39

HEALTHY COOKING
 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


More Considerations 40

HEALTHY COOKING
 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


Religious Dietary Laws 41

HEALTHY COOKING
 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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