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The document discusses the difference between foods with empty calories and foods with high nutrient density, providing examples of each. It explains why whole grains and unrefined carbohydrates are more healthful than refined starches and sugars. The document also discusses why it is necessary to have some fat in the diet and compares the qualities of different types of fats. It provides tips for cooks to reduce fat and sodium content when preparing meals.

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Mark Anthony Libeco
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59 views6 pages

Part 2 and 3

The document discusses the difference between foods with empty calories and foods with high nutrient density, providing examples of each. It explains why whole grains and unrefined carbohydrates are more healthful than refined starches and sugars. The document also discusses why it is necessary to have some fat in the diet and compares the qualities of different types of fats. It provides tips for cooks to reduce fat and sodium content when preparing meals.

Uploaded by

Mark Anthony Libeco
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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NUTRITION

Describe the difference between foods with empty calories and foods with high nutrient
density. Give examples of foods in each category.
 Empty Calories - Provide few nutrients per calorie (refined sugars and starches)
 High Nutrient Density - Provide relatively many nutrients per calorie (fruits, vegetables
and whole grains)
 It's often suggested that “a calorie is a calorie,” but that couldn’t be further from the
truth. While it’s true that you may be able to lose weight if you restrict your calories
enough, the quality of your food and the calories it comes with are critical for good
health. Yet, according to research, most American diets are energy-rich and nutrient-
poor. In other words, people are eating a lot of calories, but not getting enough
important nutrients, like vitamins, minerals and antioxidants. That’s because the
standard American diet includes lots of empty calorie foods and not enough nutrient-
dense food.
 The term “energy density” refers to the amount of energy, or calories, per weight of a
food or drink. Nutrient-dense foods are those that contain a low amount of energy, or
calories, for their weight, but a high number of healthy nutrients. In other words,
they’re foods that give you more nutrition bang for your buck. You can eat more of
them without adding a lot of calories to your diet. Nutrient-dense foods are rich in
vitamins, minerals, fiber, lean protein and healthy fats, so your body can use these
nutrients to keep everything running smoothly.
 Empty calories are those that carry little or no nutritional value. Empty-calorie foods
usually have a high number of calories per weight, but don’t offer much else in terms of
vitamins, minerals, fiber, protein or healthy fats. Empty-calorie foods are also typically
high in other undesirable ingredients, such as sugar, high-fructose corn syrup and trans
fats.

2. Why are unrefined carbohydrates more healthful than refined starches and sugars?
 Foods of high nutrient density are those that pro- vide relatively many nutrients per
calorie. Fruits, vegetables, and whole grains are examples of foods with high nutrient
density.
 Refined sugars and starches are primary sources of empty calories.
 Whole grains and unrefined foods are sources of fiber.
3. Why is it necessary to have some fat in the diet?
 Some fatty acids are essential nutrients, and fats also carry fat-soluble vitamins.
Consuming less fat than 20 percent of daily calories could be unhealthy.
 Fats supply energy to the body in a highly concentrated form.
 Some fatty acids are necessary for regulating certain body functions.
 Fats act as a carrier for fat-soluble vitamins (Vitamins A,D,E, and K)
4. Which vitamins are water-soluble? Which are fat-soluble? Which of the two groups is
more important to include in the diet every day? Why?
Water-Soluble vitamins:
Vitamins B (1, 2, 3, 9, and 12) and Vitamin C
- Fat-Soluble vitamins:
Vitamins A, D, E and K
- Water-Soluble vitamins aren't stored in the body and therefore must be eaten everyday.
5. According to the recommendations of government health agencies, which food groups
should we consume more of than we now do, on average? Which foods should we consume
less of?
 Protein should be eat more in a diet and carbohydrates we should eat less
 We should consume more fruits, vegetables and grains in our diet.
 We should consume less high fat, high calorie protein items.
6. Discuss and compare the healthful or unhealthful qualities of saturated fats,
polyunsaturated fats, and monounsaturated fats. Give examples of each type.
These terms reflect chemical differences in the composition of fats. Cooks do not need to know
the chemical structure of fats, but they should understand their nutritional characteristics and the
foods in which they are found. Many foods contain a combination of these three types, with one
type predominating.
1. Saturated Fats:
(Animal Products, Solid Shortenings, and Tropical Oils)
-Normally solid at room temperature.
-These fats contribute significantly to heart disease and other health problems
2. Polyunsaturated Fats:
(Vegetable Oils, Whole Grains, Nuts, and Some Fruits & Vegetables)
-Liquid at room temperature.
-Considered to be more healthful than Saturated Fats.
Monounsaturated Fats:
(Olive & Canola Oil, Whole Grains, Nuts, and Some Fruits & Vegetables)
-Liquid at room temperature.
-Considered to be more healthful than Saturated Fats.
7. What are some ways you, as a cook, can reduce the fat and sodium content of your menu
offerings?
Reduce Fat content by:
1. Make choices that are lean, low-free, or fat-free when selecting and preparing meat, poultry,
dry beans and milk or milk products.
2. Use less fat in cooking by using cooking methods that require no added fat (simmering,
poaching, baking, steaming and grilling).
3. Use the freshest, highest quality ingredients available in order to prepare delicious foods with
less reliance on high fat sauces.
4. Low fat sauces (such as salsas and vegetable purées) instead of high fat sauces.
5. Nonstick pans are great for sautéing, because little or no fat is needed

Reduce Sodium content by:


1. Decrease the use of salt in the kitchen and at the table.
2. Limit intake of prepared foods that are high in salt (such as potato chips, salted nuts, pretzels,
pickled food, cured meats and salty condiments like soy sauce).
3. Use the freshest, highest quality ingredients available in order to prepare delicious foods with
little or no added salt and less reliance on high sodium sauces.
4. Use more fresh herbs, hot seasonings (chiles, ginger, and pepper), and flavorful ingredients
like garlic, browned onions and flavored vinegars.
8. How can you ensure a nutritionally balanced menu without actually calculating the
nutrient content of every item?
Nutrition Exchange System- Foods are divided into seven groups:
1. Starches
2. Fruits
3. Vegetables
4. Proteins
5. Dairy
6. Fats
7. Sweets
-Serving sizes for individual foods within each group are strictly defined, and various health
agencies publish lists of these serving sizes.
-To set up a diet based on exchange groups, one must first calculate how many calories you need
and consume in a day (depending on age, sex, activity level and weight loss needs). Then consult
various published tables to plan a daily diet consisting of a fixed number of servings from each
group.

BASIC PRINCIPLES OF COOKING AND


FOOD SCIENCE
1. Your broiler cook has just broiled a codfish fillet that turned out dry, rubbery, and
shrunken. Explain what happened to it.

The codfish was overcooked:

-When proteins are heated, the coils of amino acids begin to unwind (denature),then
become attracted to one another and form bonds (coagulation).

-As the temperature increases, the proteins shrink, become firmer and lose more
moisture. Exposure of proteins to excessive heat toughens them and makes them dry.

-Most proteins complete coagulation (or are cooked) at 160° to 185°F.


2. Why might adding some tomato product to a beef stew help make the meat more tender?
- When cooked slowly with moisture, the acidic lemon juice will help to dissolve some of the
connective tissue that can make meat tough.
3. You are roasting a large quantity of ducklings and must use both your conventional
ovens and your convection oven. You set all the ovens at the same temperature, but find the
ducklings in the convection oven are done first. Why did this happen?
A fan speeds the circulation of heat in convection ovens. Thus, heat is transferred more quickly
to food, and the food cooks faster.
So even though the two ovens were at the same temperature, the forced air of a convection oven
makes it cook faster.
4. You are roasting two beef tenderloins of the same size, one in an oven set at 450°F
(230°C), and the other in an oven at 250°F (120°C). You remove both of them from the
oven when the temperature at the center is 135°F (57°C). Describe the doneness of each
tenderloin from outside to inside.
Tenderloin cooked at 450°F:
You will see a gradation of doneness from very well done on the outside to rare in the middle.

Tenderloin cooked at 250°F:


You will see a more uniform doneness of meat from the outside to the inside.
5. Arrange the following cooking methods in three groups, depending on whether they
are moist-heat methods, dry-heat methods without fat, or dry-heat methods with fat:
braising, roasting, deep-frying, sautéing, poaching, steaming, broiling, pressure frying,
grilling, simmering.

Moist-Heat:
1. Braising
2. Simmering
3. Steaming
4. Poaching

Dry-Heat:
1. Roasting
2. Broiling
3. Grilling

Dry-Heat with Fat:


1. Sautéing
2. Deep-Frying
3. Pressure-Frying
6. A cook in your restaurant is roasting several pans of chickens. He thinks they are
browning too fast, and he covers the pans with foil to keep the chickens from browning
much more. What is wrong with this?
-Cooking uncovered is essential in roasting.

-Covering the chicken holds in steam, changing the process from a dry-heat method to a moist-
heat method, such as braising or steaming.

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