LHS CULINARY ARTS PROGRAM

Corinn Gehle MS, RD, LDFairfield Medical Center

What’s the big deal about Nutrition?

Lifestyle Related Diseases Cardiovascular disease Obesity Osteoporosis Diabetes Cancer GERD

Nutrients Carbohydrates Lipids (fats) Proteins Vitamins Minerals Water

Carbohydrates Body’s main source of energy

- Main forms—sugar, starch, fiber

4 calories per gram Examples: pasta, rice, tortillas,

cereal, potatoes, honey, table sugar

Simple versus complex

Fiber Promotes digestive health, lowers

LDL (bad) cholesterol Recommendation 25+grams fiber

per day Fruits, vegetables, whole grains

Lipids (fats)

Transports vitamins through body Protect vital organs Reserve supply of energy 9 calories per gram Main types-

Saturated: meat, poultry, fish, dairy, palm oil, coconut oil

Monounsaturated: olive, canola, peanut, avocadoPolyunsaturated: vegetable oils, fish Cholesterol: egg yolks, means, poultry, fish, dairy

Proteins Build and repair cells Helps keep you full 4 calories per gram Recommendation: .8 – 1g per kg

bodyweight

Vitamins Regulate metabolic processes such as

digestion and absorption of nutrients Water soluble – vitamins B and C

Vulnerable to cooking and may be destroyed by heat or washed away by water/steam.

Body needs to get these vitamins everyday through diet

Fat Soluble – vitamins A, D, E, and KStored in the liver and body fat

Minerals Major minerals– calcium, potassium,

phosphorous, sodium and magnesium i.e. regulate fluid balance, supports strong

bones Trace minerals– iron, copper, zinc, and

iodinei.e. replenishes red blood cells

Water Helps with digestion, absorption

and transportation of nutrients Cleanses the body Regulates body temperature Lubricate joints Protects organs

What is a Healthy Diet ?

SUPERMARKET SAVVY

Before we get started….

Start at the perimeter of the store Plan ahead, make a list Don’t go shopping hungry Label reading

Produce High in vitamins, minerals, antioxidants

1. Fresh

2. Frozen- fresh No added sugar or salt

3. Canned Higher in salt and sugar

○ Rinsed to decrease

Whole Grains Provides vitamins, minerals, phytonutrients,

and anti-oxidants Keeps you full Aids in digestion Lower bad cholesterol

Whole GrainsRules of Thumb

1. Read ingredient list- look for the word “whole” listed first

2. Looks for at least 3 grams of fiber per serving

3. Oats, bulgur, quinoa, wild rice, brown rice, and popcorn are always whole grain

Seasonings Add flavor without added fat or calories Hidden sources of salt Salt alternatives Seasoning Guide

1. Beans/ Legumes High in fiber, protein and folic acid Frozen, dried, or canned

2. Fish Tuna, salmon, mackerel, tilapia

○ Good source of omega 3 fatty acids

3. Poultry Remove skim Baked, broiled, grilled

4. Red Meat Round or loin cuts Trim excess fat No more than 9oz per week

Proteins

Fats Rule of Thumb

The more liquid at room temp = better for you heart Butter versus Margarine Saturated fat

No more than 2-3g per serving Trans fat

Extends shelf like and makes food

more “spreadable” Avoid as much as possible

All fats are high in calories

Dairy High in protein, calcium, and vitamin D Bone health, muscle contraction, and helps

stabilize blood pressure Yogurt

Look out for added sugarGreek is higher in protein

and lower in sugar Milk

Choose 1% or skim

Salad Dressings Oil versus Creamy

Oil tends to have less saturated fat and less calories

Keep it on the side

Soda & Desserts

Added sugarNo more than 10 tsp per day