CHAPTER 3

NUTRITION AND MENU PLANNING

AT THE END OF THE CLASSES STUDENT WILL BE ABLE
TO:
 State the basics of nutrition on menu planning.
 Explain the nutrition and health.
 Illustrate Malaysian Food Pyramid and dietary guidelines.
 Create healthy menu that addresses the nutritional needs of the majority of the
population.
NUTRITION BASIC

Nutrition is the study of how food is used by the body. Food is composed of
nutrients, which are chemical compounds needed for survival. Some of these are
essential nutrients, which cannot be made in the body and must be supplied by food
or supplements.
THE SIX MAJOR NUTRIENTS GROUPS ARE:

 Proteins
 Carbohydrates
 Fats
 Vitamins
 Minerals
 Water
CARBOHYDRATES

 Include sugar, starches, and fiber.

 Carbohydrates are important energy sources for the body,
particularly the nervous system.
 Dietary fiber, which consists mostly of indigestible carbohydrates, helps to
regulate the movement of food through the digestive tract.
 They found in fruits, vegetable and nuts. Meat and fish also contain small
amount of carbohydrates.
 PROTEINS
 Provide calories, synthesize new
body tissue during growth, and
replace worn-out cells.
 Proteins also form hormones,
enzymes, and antibodies that
are required to perform
numerous bodily processes and
to maintain immunity to
diseases.
 The example sources of protein are
chicken, meat, fish, egg, cheese
and nuts.
FATS

 Fat are a very concentrated energy source, which provide more than
twice as many calories as an equal amount of protein or carbohydrates.
 All foods containing fat have a mix of specific types of fats. Even healthy
foods like chicken and nuts have small amounts of saturated fat, though
much less than the amounts found in beef, cheese, and ice cream.
Saturated fat is mainly found in animal foods.
 Unsaturated fats can be turned into solid, saturated fat by a process called as
hydrogenation. Unsaturated fats that have hydrogenated, and therefore made
more saturated, convey many of the same health risks as fats that are naturally
saturated.
 Unsaturated fats, which are liquid at room temperature, are considered
beneficial fats because they can improve blood cholesterol levels, ease inflammation,
stabilize heart rhythms, and play a number of other beneficial roles.
 Unsaturated fats are predominantly found in foods from plants, such as vegetable
oils, nuts, and seeds.
 There are two types of “good” unsaturated fats:
1. Monounsaturated fats are found in high concentrations in:
 Olive, peanut, and canola oils; Avocados; Nuts such as almonds, hazelnuts, and
pecans; Seeds such as pumpkin and sesame seeds

2. Polyunsaturated fats are found in high concentrations in

 Sunflower, corn, soybean, and flaxseed oils; Walnuts; Flax seeds; Fish; Canola oil –
though higher in monounsaturated fat, it’s also a good source of polyunsaturated
fat.
VITAMINS

 Vitamins are chemical compound that are involved in various metabolic reactions
in the body. They are divided into two groups:
 Fat- soluble vitamins:Vitamins A, D, E, and K
 Water- soluble vitamins: B vitamins and vitamin C
 FAT- SOLUBLE VITAMINS

Vitamin (chemical name) Functions Deficiency symptoms

Food sources

Fat- soluble vitamins: Vitamins A, D, E, and K

Vitamin A (retinol, carotene) • Enables eyes to adjust in Night blind, keratinization

• Liver, butter, carrots, light (formation of thick, dry layer of cells
pumpkins • Maintains cells of skin, on skin and eyes)
eyes. Intestines, and lungs
Vitamin D (ergocalciferol, • Enhances calcium and Rickets in children: osteomalacia in
cholecaliferol) phosphorus absorption. adults
• Fortified milk, fish liver
Vitamin E (alpha-tocopherol) • Acts as an antioxidant, Rare, but may cause hemolytic
• Vegetable oils protecting substances anemia in premature infants.
damaged by exposure to
oxygen.
Vitamin K (phylloquinone • Essential for blood clotting Rare, causes hemorrhaging
menaquinone)
• Dark green leafy
vegetables, liver
 WATER- SOLUBLE VITAMIN
Water- soluble vitamins: B vitamins and vitamin C

Vitamin B1 (thiamin) Part of coenzyme thiamin Beriberi, which results in appetite

• Wholegrain pyrophosphate, which is loss, nausea, vomiting, impaired
needed for metabolism of heart function.
carbohydrates and fat.
Vitamin B2 (riboflavin) Part of coenzymes flavin Ariboflavinosis, with symptoms
• Milk, green vegetables, mononucleotide and flavin of cracked and dry skin around
cheese adenine dinucleotide, which nose and mouth.
aid in the release of energy
from fat, protein, and
carbohydrate.
Vitamin B3 (niacin) Needed for energy release in Pellagra, causing dermatitis,
• Milk, whole grains, nuts cells. diarrhea, and dementia.
Vitamin B6 (pyridoxine) Vital for amino acid synthesis Abnormal protein metabolism,
• Liver, bananas, wheat and breakdown poor growth, convulsions,
bran anemia, decreased antibody.
Vitamin B12 (cobalamin) Aids in formation of nucleic Pernicious anemia, which
• Almost all animal product acids; needed for proper red causes megaloblastic anemia
none in plant products) blood cells development and spinal cord degeneration.
 WATER- SOLUBLE VITAMIN

Vitamin (chemical name) Functions Deficiency symptoms

Food sources
Folic acid Needed for cell growth and Megaloblastic anemia, which is
• Dark green, leafy reproduction and amino acid characterized by abnormally
vegetables metabolism large red blood cells that have
failed to mature properly.
Biotin Part of enzyme system Dermatitis, fatigue, loss of
• Egg yolk, liver, nuts appetite.
Pantothenic acid Part of enzyme needed for Fatigue, headaches, muscle
• Liver, eggs, peas, peanuts fatty acid synthesis cramps.
Vitamin c (ascorbic acid) Needed for formation of Scurvy, with symptoms of
• Citrus fruits, broccoli, collagen, which binds cells bleeding and swollen gums, poor
strawberries together and maintains wound healing.
elasticity and strength of blood
vessels.
MINERALS

 Minerals are crystalline chemicals elements that comprise about 4 percents of a

person’s weight.
 Like vitamin, they perform various functions.
 Calcium, phosphorous, sodium, potassium, magnesium, sulfur, and chlorine are
considered macronutrients, because they are present in the body in relatively
large amounts.
 The micronutrients, or trace minerals, are so named because of the extremely
minute quantities found in the body. These micronutrients include iron, zinc,
selenium, manganese, copper, iodine, and fluorine, to name a few. Altogether,
there are 22 minerals known to be required.
MINERALS
MINERAL FUNCTIONS DEFICIENCY SYMPTOMS
FOOD SOURCES
MACRONUTRIENTS

Calcium • Forms bones and teeth; essential for Osteoporosis, causing bones to become
• Milk, soybeans blood clotting; involved with nerve brittle and break easily; most likely to
stimulation, muscle contraction, and occur in postmenopausal women.
good muscle tone.
Phosphorus • Combine with calcium to from bones Unlikey, but can cause weakness,
• Meat, poultry, carbonated drinks and teeth; part of nucleic acids; part appetite loss, bone pain
of substances that store and release
energy.
Sodium • Regulate water balance; aids in Very unikely; causes cardiac arrest,
• Table-salt, cured meats, transmitting nerve impulses. convulsions.
processed food
Potassium • Regulate water balance; aids in Irregular hearts beat
• Oranges, bananas, winter squash transmitting nerve impulses.
Magnesium • Needed to conduct nerve impulses; Nerve tremors, convulsions, behavioral
• Milk, whole grains, nuts catalyst in many energy transfer and disturbances.
release reactions.
Sulfur • Component of several amino acids Extremely unlikely
• Eggs, cabbage, meat and vitamins
Chorine • Part of hydrochloric acid in stomach, Loss of appetite, poor growth, weakness
• Table salt, meat, milk, eggs which aids in digestion and
absorption; when bound to sodium
or potassium, involved in
maintaining water balance in cells
 MINERALS
MINERAL FUNCTIONS DEFICIENCY SYMPTOMS
FOOD SOURCES
MICRONUTRIENTS

Iron Part of hemoglobin which carries Anemia which causes low hemoglobin
• Liver, nuts, meat, spinach oxygen in the blood; part of levels and fatigue.
myoglobin which transfers oxygen
from hemoglobin to muscle cells
Zinc Needed for collagen formation; Impaired growth, wound healing, taste
• Meat, fish, milk component of insulin dysfunction, sexual dysfunction.
Selenium Antioxidant Not observed in humans.
• Meat, seafood, wheat
Manganese Needed for bone development No deficiency observed in humans; in
• Meat, seafood, wheat deficient animal, it causes slowed
growth, deformities and interferes with
reproduction
Copper Needed for hemoglobin and Anemia
• nuts, dried beans, liver connective tissue formation
Iodine Part of thyroid hormones that regulate Goiter
• Saltwater fish and shellfish, basal metabolism
iodized salt
Fluorine Strengthens bones and teeth Teeth less resistant to decay
• Fluoridated water, sardines, tea
WATER

 It is often taken for granted, is perhaps the most vital nutrients.

 While a person can survive for weeks or months without the other essential
nutrients, a complete deprivation of water would cause death within a few days.
 Water dissolves and transports nutrients into, throughout, and from the body.
 It also regulates body temperatures, lubricates joints, is involved in chemical
reactions, and helps cells retain their shape.
RELATIONSHIP OF NUTRITION TO
HEALTH
 DEVELOPMENT OF ATHEROSCLEROSIS

 Atherosclerosis is characterized by the presence of fatty deposits, called plaques, in

the arteries.
 As these plaque develop, they progressively increase blokage in the arteries, causing
chest pain, heart attacks, and strokes.
 The major contributors to the development of atherosclerosis:
a) High blood cholesterol levels
b) Cigarette smoking
c) High blood pressure
d) Obesity
e) Physical inactivity
HIGH BLOOD PRESSURE OR HYPERTENSION

 Called the silent killer, because it usually has no symptoms, high blood pressure
can cause strokes, heart attack, and kidney failure.
 A high sodium intake is frequently linked with high blood pressure, and diet
therapy often includes sodium restriction.
 OBESITY
 Overweight and obesity are defined as abnormal or excessive fat accumulation that
presents a risk to health. A body mass index (BMI) over 25 is considered
overweight, and over 30 is obese.
 Obesity may cause heart disease, diabetes, high blood pressure, and even cancer.
 There are numerous reasons for obesity, which may be physiological and/ or
environmental.
 A sedentary lifestyle combined with high caloric intake most certainly contributes
to the development of obesity in many individuals.
 DIABETES TYPE 1 AND TYPE 2

 Diabetes mellitus, commonly known as diabetes, is a disease in which the body

cannot make insulin or effectively utilize insulin.
 Diabetes can lead to blindness, cardiovascular disease, kidney disease, and
premature death.
 Type 1 diabetes- it is the more dangerous type and occurs when the body is not
able to make insulin. Type 1 diabetes strikes children and young adults, but can be
controlled through diet and exercise.
 Type 2 diabetes (non-insulin- dependent diabetes or adult-onset diabetes).
Usually seen in adults. Type 2 diabetes occurs when the body does not produce an
adequate amount of insulin or the cells disregard the insulin produced.
MALAYSIAN FOOD PYRAMID

 Malaysian Food Pyramid is a simple guide for individuals to vary their foods
intake according to the total daily food serving recommended.
 A balanced diet contains the combination of foods that will provide all the
nutrients needed by our body. There is no single food that will provide us with
the all nutrients needed. The body needs many types of food in varying amounts
to maintain health.
 A food pyramid consists of four (4) levels that represent five (5) food group.
Indicated beside each food group is the recommended number of servings per
day from each group.
 From the bottom to the top of the food pyramid, the size of each food group
becomes smaller indicating that an individual should eat more of the foods at the
base of the pyramid and less of the foods at the top of the pyramid.
FOOD GROUPS AND LEVEL
• Level 4 (peak)
Fat, oil, sugar and salt
Eat less
• Level 3
Fish, poultry, meat and legumes
Eat in moderation
o½ – 2 serving of poultry, meat and egg / day
o1 serving of fish / day
o½ – 1 serving of legumes / day
o1 – 3 servings of milk and dairy product
• Level 2
Fruits and vegetables
Eat plenty
o3 servings of vegetables / day
o2 servings of fruits / day
• Level 1 (base)
Rice, noodle, bread, cereal, cereal products and tubers
Eat adequately
o4 – 8 servings / day

http://www.myhealth.gov.my/en/malaysian-food-pyramid-2/
MALAYSIAN DIETARY GUIDELINES

❑ Eat a variety of foods within your recommended intake

❑ Maintain body weight in a healthy range
❑ Be physically active everyday
❑ Eat adequate amount of rice, other cereal products (preferably whole grain)
and tubes
❑ Eat plenty of fruits and vegetables everyday
❑ Consume moderate amounts of fish, meat, poultry, egg, legumes and nuts
❑ Consume adequate amounts of milk and milk products
CONTINUE

❑ Limit intake of foods high in fats and minimize fats and oils in food
preparation
❑ Choose and prepare foods with less salt and sauces
❑ Consume foods and beverages low in sugar
❑ Drink plenty of water daily
❑ Practice exclusive breastfeeding from birth until six months and continue to
breastfeed until two years of age
❑ Consume safe and clean foods and beverages
❑ Make effective use of nutrition information on food labels
CREATING A HEALTHY MENU
CREATING A HEALTHY MENU

 Vegetarian and vegan Diets

 Low-Fat Diet
 Low- Sodium Diets
 Low- Carbohydrates Diets
 Diabetes Diets
 Gluten-Free Diets
 Lactose-Free Diets
VEGETARIAN AND VEGAN DIETS
The rationale behind such diets varies greatly from person to person. People may
vegetarianism for religious, ethical, financial, health or environment
reason. Vegetarian came in several different forms:
 Lacto-Vegetarian: Excludes meat, eggs, seafood, and poultry but includes
dairy products
 Ovo-Vegetarian: Excludes meat, seafood, poultry, and dairy products but
includes eggs
 Lacto-Ovo Vegetarian: Excludes meat, seafood, and poultry but includes
eggs and dairy products
 Semi-Vegetarian/Flexitarian: Excludes red meat but includes chicken and
fish with plant foods, dairy products, and eggs
 Pescatarian: Excludes meat, poultry, dairy and eggs but includes fish
 Pollotarian: Excludes meat, diary, and fish but includes poultry
EXAMPLE VEGETARIAN FOOD
LOW-FAT DIETS

 Whether for the

purpose of losing weight, recovering
from heart disease, or just general health.
 Foodservice establishments that can accommodate this dietary request are likely
to attract that business.
 as lower-fat dishes do not fill up the consumer on single entrée, they also help to
drive sales of multicourse meals.
 Low-fat dishes generally rely on certain cooking techniques- poaching,
steaming, sauteing, grilling, broiling and roasting.
 Spices, herbs, and strongly flavored ingredients (garlic, chiles, etc.) helps to
deliver flavor without fat.
 To meet the legal definition of low- fat, a dish must include no more than 3
grams of fat per 100 grams of food, and no more than 30% of the
calories may came from fat.
EXAMPLE LOW-FAT DIETS
LOW- SODIUM DIETS

 Consumers battling hypertension may look for low- sodium menu choices.
 While salt is the most prevalent source of sodium in a restaurant, sodium is also
hidden in most processed food, cured meats and fish, and certain other
ingredients, such as soy sauce.
 The menu can be create flavourful, low- sodium dishes by relying on fresh
ingredients, incorporating copious quantities of spices, herbs, and other highly
flavourful ingredients.
LOW- CARBOHYDRATE DIETS
 Low-carbohydrate (low-carb) diets are a strategy for weight loss.
 Today, there continues to be an interest in low-carb approaches.
 While all low-carb approaches reduce the overall intake of carbohydrates, there
is no clear consensus on what defines a low-carb diet.
 Studies have defined low carbohydrate as a percent of daily macronutrient intake
or total daily carbohydrate load.
 Sugar is pure carbohydrates, so it has no place in a low-carbohydrates meals.
EXAMPLE OF LOW CARBOHYDRATE DIET
DIABETES DIETS

 People with diabetes either do not produce sufficient insulin to properly

process blood sugar or they have developed a resistance to insulin.
 Either way, diabetics end up with high level of glucose (a sugar) in their
blood, which can cause a range of health problems.
 Types I- the body’s immune system to attack insulin-producing cells in the
pancreas.
 Types II diabetes can be triggered by overweight, insufficient exercise, and/ poor
diet.
EXAMPLE DIABETES DIETS
GLUTEN- FREE DIETS

 The gluten-free diet is a diet that excludes all the food containing gluten.
 Gluten is a protein found in grains such as wheat, barley, rye and
triticale (a cross between wheat and rye) in their derivatives and also in
processed foods.
 When individuals affected by celiac disease ingest gluten, an immune response
is developed damaging the lining of the small intestine.
 Small quantities of gluten can cause problems too, although sometimes
symptoms are not visible.
 Initially the complete exclusion of gluten from diet is not easy to accomplish and
this food restriction may be frustrating.
 However, with time, patience and creativity, you’ll find there are many foods that
you already eat that are gluten-free and you will find substitutes for gluten-
containing foods that you can enjoy.
EXAMPLE OF GLUTEN – FREE DIETS
LACTOSE-FREE DIETS

 Lactose is a sugar found naturally in milk.

 The body normally digests it with the enzyme lactase, but for people
with a lactase deficiency, the lactose is not digested properly and
causes gastrointestinal distress.
 The best way to manage this condition is either through lactase pills or
drops or through dietary changes.
 From the menu planner’s perspective, the restaurant cannot rely on a
diner to brings her lactase pills, so accommodating menu options are
required to attract lactose-intolerant guests. Other word, the menu
options that do not include dairy.
DISCUSSION
 Name the six groups of nutrients that provide a nutritious diet.
 Explain My Pyramid.
 List five contributors to development of atherosclerosis.
 List three guidelines for creating a healthy menu option for the general public.
 Create a healthy menu for Diabetics patients from Breakfast to Dinner by
searching other sources.