Culinary Nutrition: The Science and Practice of Healthy Cooking

677 Pages·2013·32.141 MB·English

by  Jacqueline B. Marcus

Culinary Nutrition:
The Science and Practice
of Healthy Cooking
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Culinary Nutrition:
The Science and
Practice of Healthy
Cooking
Jacqueline B. Marcus, MS, RD, LD, CNS, FADA
President/Owner
Jacqueline B. Marcus and Associates
Food and Nutrition Consulting
Highland Park, Illinois USA
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Library of Congress Cataloging-in-Publication Data
Marcus, Jacqueline B.
Culinary nutrition : the science and practice of healthy cooking / Jacqueline B. Marcus.
p. cm.
Includes index.
ISBN 978-0-12-391882-6
1. Nutrition. 2. Diet. 3. Minerals in human nutrition. 4. Proteins in human nutrition. 5. Vitamins in human nutrition. I.Title.
QP141.M2565 2012
612.3--dc23
2012027603
British Library Cataloguing-in-Publication Data
A catalogue record for this book is available from the British Library.
For information on all Academic Press publications
visit our website at http://store.elsevier.com
Printed in the United States of America
13 14 15 9 8 7 6 5 4 3 2 1
Contents
About the Author .......................................................................................................vii
Overview The Nutrition, Food Science and Culinary Connection ..................................ix
Integrating Nutrition, Food Science and the Culinary Arts
Chapter 1 Nutrition Basics: What Is Inside Food, How It Functions
and Healthy Guidelines ..............................................................................1
The Nutrients in Foods and Beverages in Healthy Cooking and Baking
Chapter 2 Food Science Basics: Healthy Cooking and Baking Demystified ...................51
The Science behind Healthy Foods, Cooking and Baking
Chapter 3 Culinary Arts Basics: Healthy Cooking Fundamentals .................................99
The Culinary Competencies of Healthy Food Selection, Preparation
and Food Service
Chapter 4 Carbohydrate Basics: Sugars, Starches and Fibers in Foods and Health ....149
Healthy Carbohydrate Choices, Roles and Applications in Nutrition,
Food Science and the Culinary Arts
Chapter 5 Protein Basics: Animal and Vegetable Proteins in Food and Health............189
Healthy Protein Choices, Roles and Applications in Nutrition,
v
Food Science and the Culinary Arts
Chapter 6 Lipids Basics: Fats and Oils in Foods and Health .....................................231
Healthy Lipid Choices, Roles and Applications in Nutrition,
Food Science and the Culinary Arts
Chapter 7 Vitamin and Mineral Basics: The ABCs of Healthy Foods and
Beverages, Including Phytonutrients and Functional Foods ........................279
Healthy Vitamin and Mineral Choices, Roles and Applications in Nutrition,
Food Science and the Culinary Arts
Chapter 8 Fluid Basics: Healthfully Meeting Fluid Needs ..........................................333
Healthy Fluid Choices, Roles and Applications
Chapter 9 Diet and Disease: Healthy Choices for Disease Prevention and
Diet Management .................................................................................371
Practical Applications for Nutrition, Food Science and Culinary Professionals
Chapter 10 Weight Management: Finding the Healthy Balance ...................................431
Practical Applications for Nutrition, Food Science and Culinary Professionals
Chapter 11 Life Cycle Nutrition: Healthful Eating Throughout the Ages ........................475
Practical Applications for Nutrition, Food Science and Culinary Professionals
Chapter 12 Global Food and Nutrition: World Food, Health and the Environment ..........545
Practical Applications for Nutrition, Food Science and Culinary Professionals
Word Pantry ..............................................................................................................607
Index .......................................................................................................................629
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ABOUT THE AUTHOR
Jacqueline B. Marcus, MS, RD, LD, CNS, FADA, TheFitFoodPro, is President/Owner of Jacqueline B. Marcus
and Associates Food and Nutrition Consulting in Highland Park, IL, USA. Jacqueline is an internationally-
recognized food and nutrition consultant, instructor, speaker and writer. She chaired two culinary nutrition
programs at hospitality and culinary arts schools; taught food and nutrition at local and national colleges and
universities; presented at national and international meetings and authored and professional and consumer
books, chapters and articles.
Thanks to Grace Natoli-Sheldon for the beautiful food photography; Annie E. Lin, MS, RD for editorial
assistance and nutrition expertise; Chef Kyleigh Beach for recipe testing and food styling; Chef Jaclyn Kolber
for nutrient analysis, Mason Marcus for illustrations, Steven L. Baron for legal counsel; the food and nutrition
professionals highlighted in Chapter 12 for their collegiality, and the Elsevier publication team for their
steadfast support.
A special thanks to Harvey, Meredith, Morgan and Mason Marcus—examples of culinary nutrition in practice.
Jacqueline B. Marcus, MS, RD, LD, CNS, FADA
February, 2013
vii
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Overview
The Nutrition, Food Science
and Culinary Connection
Integrating Nutrition, Food Science and the
Culinary Arts
INTRODUCTION
People have integrated nutrition, food science and cooking since the beginning of time—without
even knowing it. The first foods and beverages were chosen to stay alive. Ancients ate meat and vegetation
for sustenance and drank water for hydration. Little did they realize that the substances in meats and
plants (proteins, fats and carbohydrates) are nutrients that are responsible for energy, strength and
well-being.
Our ancestors ate foods raw—much like some people do today. Once fire was discovered, they cooked and
ix
baked foods to improve their flavor. Little did they realize that heat breaks down some foods into their
components (amino acids, fatty acids and sugars) for digestion and absorption.
Grains, such as rice and wheat, were chewed by early people for taste and nourishment. Little did they realize
that saliva breaks down carbohydrates into more digestible substances and that cooking has similar effects.
Once the benefits of cooking grains were discovered, this improved their taste and texture further.
Milk from goats, sheep and cows was used to produce a variety of dairy products, including fermented milk,
cheese and yogurt. Yogurt was accidentally discovered when milk soured after a long journey inside a pouch
that resembled a cow’s stomach. Little did shepherds realize that substances called enzymes are responsible
for this transformation—and are still used today.
As time went on, raw ingredients changed in appearance, character, form and nature—thanks to nutrition,
food science and the culinary arts. Meats, fowl and fish were sliced, chopped and ground into fillets, stews,
patties, sausages and forms otherwise previously unknown. Grains were pulverized into flours and made into
flat and leavened breads with the help of yeast and starters.
Foods functioned for enjoyment and as curatives. Vegetables and fruits, originally known for their medicinal
qualities, were added to meat-based soups and stews and savory breads and transformed into an array of tasty
side dishes. Herbs and spices, initially used for healing, enhanced recipes of all kinds. Fats and oils, valued for
richness, also supplied satiety. Alcoholic beverages, frequently used in health and disease, etched their place
in gastronomy.
Just like hundreds of years ago, nutrition, food science and the culinary arts are still inescapably linked.
Advances in nutrition, food science and the culinary arts are now multifaceted, rapidly paced and
transformational.
People no longer have to hunt and forage to meet their nutritional needs. Food science has created hearty,
resistant foods that are available year-round from worldwide sources. The culinary arts have shaped foods