Nutrition for Foodservice and Culinary Professionals Chapter 7 Water and Minerals © 2013 John Wiley & Sons, Inc. All rights reserved. Learning Objectives Identify the percentage of body weight made up of water, list the functions of water in the body, and discuss the Adequate Intake for total water. Identify possible causes of dehydration and symptoms. Distinguish between different types of bottled waters. Distinguish between different types of functional beverages, and list three considerations in choosing a functional beverage. Explain why drinking alcohol with energy drinks is dangerous. Discuss what caffeine does, where it is found, and its side effects. © 2013 John Wiley & Sons, Inc. All rights reserved. Learning Objectives (cont’d) State the general characteristics of minerals, and identify which minerals are most likely to be deficient in the American diet. Identify functions and food sources of each mineral presented. Discuss the nutrient content, preparation, and use of nuts and seeds on the menu. Explain how dietary supplements are regulated and labeled, and identify instance when supplements may be necessary. © 2013 John Wiley & Sons, Inc. All rights reserved. Water #1 nutrient—you can only live a few days without it The cells in your body are full of water. 60 percent of a man’s weight is water. Men have proportionally more water than women because they have more muscle. © 2013 John Wiley & Sons, Inc. All rights reserved. Functions of Water 1. 2. 3. 4. It serves as the medium for many metabolic activities—needed for digestion and absorption, too. Water carries nutrients to the cells and carries away wastes. Over 90% of blood is water. Water in blood helps you maintain a normal temperature and removes heat in sweat. 5. 6. 7. 8. Part of body lubricants. Water helps cushion the joints and internal organs. Water keeps tissues in your eyes, lungs, and air passages moist. It surrounds and protects the fetus during pregnancy. © 2013 John Wiley & Sons, Inc. All rights reserved. How Much Water Do You Need? Adequate Intake (AI) for water is based on the average water consumption of people who are adequately hydrated. ◦ Women 2.7 liters/day—about 11.5 cups ◦ Men 3.7 liters/day—about 15.5 cups The AI includes fluids you drink and also the water in food (about 20 percent of AI). Caffeine in coffee does not dehydrate you. © 2013 John Wiley & Sons, Inc. All rights reserved. Water Balance When healthy, the body maintains water at a constant level— thirst helps you do so. You need more fluids when it is hot, when you are engaged in strenuous activity, or when you lose fluids due to vomiting, diarrhea, etc. With aging, thirst declines. © 2013 John Wiley & Sons, Inc. All rights reserved. Bottled Water Artesian well water— water from a well that taps an aquifer. Mineral water contains a certain amount of dissolved minerals. Spring water—from underground formation. Well water comes from tapping into an aquifer. Purified water—tap water that has been further purified. While bottled water may originate from protected sources such as springs, tap water comes mostly from lakes and rivers. Both are regulated to ensure safety. Tap water is tested, cheaper than bottled water, and doesn’t need a plastic bottle. © 2013 John Wiley & Sons, Inc. All rights reserved. Functional Beverages Examples of functional beverages (drinks enhanced with ingredients added to provide specific health benefits beyond general nutrition) ◦ Sports drinks ◦ Fitness waters ◦ Energy drinks ◦ Enhanced teas, fruits drinks, waters, etc. containing added vitamins, minerals, phytochemicals, and/or herbs © 2013 John Wiley & Sons, Inc. All rights reserved. Sports Drinks © 2013 John Wiley & Sons, Inc. All rights reserved. Energy Drinks Brand names: Red Bull, Monster They contain varying amounts of caffeine and sometimes other plant-based stimulants such as ginseng or guarana. Some contain as much caffeine as in a normal coffee beverage, some contain more. Safety issues: it is dangerous to mix energy drinks with alcohol; they are risky for children. © 2013 John Wiley & Sons, Inc. All rights reserved. When choosing functional beverages, consider the following: Kcalories (many come in low- or no-kcalorie versions) 2. Sweeteners (many use added sugars) 3. Percent juice (look for % juice on label) 1. © 2013 John Wiley & Sons, Inc. All rights reserved. Caffeine True or False? 1. Tea has more caffeine than coffee. 2. Brewed coffee has more caffeine than instant coffee. 3. Some nonprescription drugs contain caffeine. 4. Caffeine is a nervous system stimulant. 5. Withdrawing from regular caffeine use can cause physical symptoms. © 2013 John Wiley & Sons, Inc. All rights reserved. Caffeine Caffeine is a naturally occurring stimulant found in the plants such as the coffee bean, the tea leaf, the kola nut, and the cocoa bean. Moderate use of caffeine is fine: defined as up to 300 milligrams or about 3 cups (8 fl. oz.) of coffee daily. Caffeine stimulates the nervous and cardiovascular systems—improves mood, decreases fatigue, and increases attentiveness. © 2013 John Wiley & Sons, Inc. All rights reserved. Caffeine With frequent use, tolerance develops. At high doses (600 mg—6 cups of coffee), caffeine can cause nervousness, sweating, tenseness, upset stomach, anxiety, insomnia. Caffeine can be mildly addicting—causes symptoms such as headache, fatigue, irritability, depression, poor concentration. It peaks 24 to 48 hours after last caffeine. © 2013 John Wiley & Sons, Inc. All rights reserved. Caffeine Moderate use of caffeine (3 cups of coffee/day or less) is fine. Women who are pregnant or trying to become pregnant should consume no more than 200 mg of caffeine/day—or about 2 cups of coffee— higher levels may cause miscarriages or preterm births. © 2013 John Wiley & Sons, Inc. All rights reserved. Overview of Minerals You need only small amounts but they perform very important jobs. The percentage of minerals that is absorbed varies tremendously. Minerals in animal foods tend to be absorbed better than do those in plant foods due to fiber and other substances that bind minerals. The degree to which a nutrient is absorbed and available to be used in the body is called bioavailability. Minerals are not destroyed in food preparation—but they are water-soluble. © 2013 John Wiley & Sons, Inc. All rights reserved. Major and Trace Minerals © 2013 John Wiley & Sons, Inc. All rights reserved. Overview of Minerals (cont’d) Minerals can be toxic when consumed in excess, which may be only slightly higher than the recommended level. Excessive intake of some minerals can affect whether another mineral is absorbed or excreted. Americans are likely to be consuming too little of potassium, calcium, and magnesium. © 2013 John Wiley & Sons, Inc. All rights reserved. Calcium and Phosphorus Calcium is the most abundant mineral in the body. About 99 percent of calcium and phosphorus in the body is in your bones and teeth. Bones are constantly being rebuilt. Up to 90 percent of peak bone mass is acquired by age 18 in girls and by age 20 in boys. Bone mass grows until you are about 30. Women experience bone loss after menopause, which can lead to osteoporosis. © 2013 John Wiley & Sons, Inc. All rights reserved. Where to Get Calcium and Phosphorus © 2013 John Wiley & Sons, Inc. All rights reserved. Calcium You are probably getting enough calcium unless you belong to one of these groups: children, adolescent girls, adult women, and adults 51 years of age and older. Milk and milk products provide most of the calcium we consume. Without them, it can be difficult to get enough calcium. Calcium can be toxic when large doses (over 2500 mg/day) of supplements are taken. © 2013 John Wiley & Sons, Inc. All rights reserved. Calcium (cont’d) © 2013 John Wiley & Sons, Inc. All rights reserved. Phosphorus © 2013 John Wiley & Sons, Inc. All rights reserved. Magnesium About 50 percent of the magnesium in the body is in the bones. Magnesium is a part of chlorophyll, the green pigment found in plants, so green leafy vegetables are one good source. The magnesium content of refined foods is usually low. Although magnesium is present in many foods, it usually occurs in small amounts. © 2013 John Wiley & Sons, Inc. All rights reserved. Magnesium Summary © 2013 John Wiley & Sons, Inc. All rights reserved. Sodium Sodium, potassium, and chloride are collectively referred to as electrolytes because when dissolved in body fluids, they separate into positively or negative charged particles. Electrolytes maintain fluid balance and acidbase balance in the body. Sodium is also needed for muscle contraction and transmission of nerve impulses. © 2013 John Wiley & Sons, Inc. All rights reserved. Where to Get Sodium © 2013 John Wiley & Sons, Inc. All rights reserved. Sodium in Foods The major source of sodium in the diet is salt. Salt enhances flavor and texture, and serves as a preservative. High amounts of sodium are found in processed foods and restaurant foods—where 80 percent of your sodium intake comes from. © 2013 John Wiley & Sons, Inc. All rights reserved. Foods High in Sodium Cured and/or smoked meats and fish—bacon, sausage, ham, frankfurters, many luncheon meats, etc. Many cheeses—especially processed Salted snack foods Foods prepared in brine—pickles, olives Canned vegetables, tomato products, soups, and vegetable juices © 2013 John Wiley & Sons, Inc. All rights reserved. Foods High in Sodium (cont’d) Frozen convenience foods such as pizza Prepared mixes for stuffing, rice dishes, and breading Salad dressings Certain seasonings: soy sauce, garlic salt, onion salt, MSG, seasoned salt Condiment and sauces such as Worcestershire sauce, horseradish, ketchup © 2013 John Wiley & Sons, Inc. All rights reserved. Can Sodium Be Harmful? Americans overconsume sodium (high in processed and restaurant foods), which can raise blood pressure—a risk factor for heart disease and stroke. Sodium Adequate Intake: 1,500 mg/day for individuals 9–50 years old Actual intake is 3,500 mg/day African Americans, individuals with high blood pressure, diabetes or chronic kidney disease, or people 51 and older need to watch their sodium intake. © 2013 John Wiley & Sons, Inc. All rights reserved. Tips to Lower Sodium Intake Choose more unprocessed and minimally processed foods. Choose reduced sodium or lowsodium versions. Select unsalted versions of nuts, seeds, pretzels, chips. Eat more fruits and vegetables. Choose frozen vegetables without sauces. Learn to use spices and herbs to enhance food’s natural flavor. Make your own salad dressings. A preference for salty tastes can be changed. © 2013 John Wiley & Sons, Inc. All rights reserved. DASH Diet (Dietary Approaches to Stop Hypertension) Emphasizes: ◦ Vegetables ◦ Fruits ◦ Low-fat and fat-free milk and milk products Also includes whole grains, poultry, seafood, and nuts Low in sodium, red and processed meats, sweets, and sugar-containing beverages © 2013 John Wiley & Sons, Inc. All rights reserved. Potassium A diet rich in potassium (includes many fruits and vegetables as well as dairy and meat) is helpful to lower blood pressure. © 2013 John Wiley & Sons, Inc. All rights reserved. Where to Get Potassium © 2013 John Wiley & Sons, Inc. All rights reserved. Iron Iron is a key component of hemoglobin, a part of red blood cells that carries oxygen to the cells in the body. Iron is also part of myoglobin, a muscle protein that stores and carries oxygen that the muscles use to contract. Best sources of iron: meat, poultry, fish © 2013 John Wiley & Sons, Inc. All rights reserved. Where to Get Iron Good sources of iron include meat, fish, and poultry. You also get iron from whole-grain and enriched breads and cereals as well as legumes, green leafy vegetables, eggs, and dried fruit. © 2013 John Wiley & Sons, Inc. All rights reserved. Iron Absorption Most iron in animal foods, called heme iron, is absorbed much better than is iron in plant foods (nonheme iron). The presence of vitamin C in a meal increases nonheme iron absorption, as does consuming meat, poultry, or fish, at the same meal. The following decrease the absorption of nonheme iron: calcium, polyphenols found in tea and coffee, and phytic acid in legumes and grains. © 2013 John Wiley & Sons, Inc. All rights reserved. Iron Deficiency Iron deficiency: iron stores are used up, resulting in fatigue. Problems with iron deficiency and iron-deficiency anemia are more common in adolescent females and women of childbearing age, as well as toddlers. Iron-deficiency anemia: more severe. This is when your iron stores become severely depleted. Causes fatigue, decreased work and school performance, and decreased immune function. © 2013 John Wiley & Sons, Inc. All rights reserved. Zinc Zinc is in every cell in the body. It is a cofactor for nearly 100 enzymes. Protein-containing foods are all good sources of zinc. Deficiencies are more likely to show up in pregnant women, the young, the elderly, and vegetarians. © 2013 John Wiley & Sons, Inc. All rights reserved. Zinc Summary © 2013 John Wiley & Sons, Inc. All rights reserved. Iodine Iodine is in iodized salt. Iodine is part of two important hormones that maintain a normal metabolic rate in your body and are essential for normal growth and development, body temperature, nerve and muscle function, and much more. © 2013 John Wiley & Sons, Inc. All rights reserved. Culinary Focus: Nuts and Seeds Nuts and seeds pack quite a few vitamins (such as folate) and minerals, along with fiber, protein, and fat. Luckily, most of the fat (except in walnuts) is monounsaturated. Walnuts and flaxseed are rich in omega-3 fatty acids. Roasting or sautéing nuts is a technique that enhances flavor by extracting the oils through heat. This results in a crisp texture once cooled. Toasting nuts brings out the natural oils adding a rich fragrant flavor. Nuts and seeds turn rancid easily due to their fat content. Store in an airtight container in the refrigerator for up to six months. © 2013 John Wiley & Sons, Inc. All rights reserved. Nuts and Seeds Nuts, chopped or ground, are a great addition to baked items and work well in granolas, vegetable stews, complex salads, and breading. Use seeds, such as pumpkin, sunflower, or sesame, in baking and cooking. For example, add whole seeds to bread dough, pancake or cookie mixes, or sprinkle seeds such as toasted sesame on soups, fish, and cooked vegetables. Flaxseeds need to be ground to get the benefits of the omega-3 fatty acids they contain. Use ground flax to enhance the flavor of oatmeal, breadings, etc. Ground flaxseed can substitute for fat or egg yolk in many recipes. © 2013 John Wiley & Sons, Inc. All rights reserved. Hot Topic: Dietary Supplements Dietary supplements include vitamins and minerals. Might also be herbs, botanicals, and other plant-derived substances, as well as amino acids, concentrates, metabolites, constituents and extracts of these substances. 1994 Dietary Supplement Health and Education Act (DSHEA) requires manufacturers to include the words “Dietary Supplement” on labels as well as a “Supplement Facts” panel. © 2013 John Wiley & Sons, Inc. All rights reserved. Dietary Supplements The Food and Drug Administration does NOT approve dietary supplements for safety or effectiveness before they are sold. Beware of fraudulent dietary supplements that are sold for weight loss, sexual enhancement, or bodybuilding. When buying supplements, look for USP notation, limit intake to 100 percent of the DRI, avoid substances that are not known nutrients, consider nationally known manufacturers, and consult with your doctor and pharmacist. Just because an herb is natural does not mean it is safe. © 2013 John Wiley & Sons, Inc. All rights reserved. Situations when supplements may be needed: Women in their childbearing years Pregnant/lactating women People with known nutrient deficiencies Elderly who are eating poorly Drug addicts or alcoholics People eating less than 1,200 kcal/day People on certain medications or with certain diseases © 2013 John Wiley & Sons, Inc. All rights reserved.