NUTRITION BASICS
· The six major nutrient group are :
Ø Proteins – provide calories, synthesize new body tissue during growth, replace worn out cells
Ø Carbohydrates – include sugars, starches and fibers
Ø Fats - saturated, unsaturated , monounsaturated, polyunsaturated
Ø Vitamins – fat soluble vitamins (A,D,E,K), water soluble vitamins (B, C)
Ø Minerals – crystalline chemical elements that comprise about 4 % of a person’s weight
Ø Water – a complete deprivation of water would cause death
THE RELATIONSHIP OF NUTRITION TO HEALTH
· Preventing deficiencies
· Avoiding chronic diseases
NUTRITIONAL IMPLICATIONS FOR MENU PLANNING
· Ingredients and preparation – cooking methods to minimize vitamin loss can be achieved by adhering to the following guidelines :
Ø Avoid overcooking food
Ø Steam, stir-fry, or microwave foods instead of boiling them. if cooking in water cannot be avoided, use a little water as possible and reuse the same water in a soup or stock gravy.
Ø Keep food wrapped to prevent oxidation
Ø If appropriate, keep foods cool to decrease the activity of enzymes
Ø Do not add baking soda to green vegetables to give them a bright green color
Ø Store food in the dark or in opaque containers
Ø Cut foods into medium-size pieces for cooking. Large pieces usually cook too slowly and very small pieces promote oxidation and loss of vitamins into the cooking water
Ø Avoid holding food at serving temperature for a prolonged period of time, such as on a steam table. This procedure not only increases vitamin loss but also affects texture and increase the risk of food poisoning
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