Lesson No.

1 Nutrients and Food

Commodities

Nutrients and Food commodities

What is essential Nutrients?

Essential nutrients are compounds that the body can’t make or can’t make in sufficient quantity.
According to the World Health Organization Trusted Source, these nutrients must come from food, and
they’re vital for disease prevention, growth, and good health.

2 CATEGORIES OF NUTRIENTS

Macronutrients - (protein, carbohydrates, and fat )

Micronutrients- (Vitamins and minerals)

6 types of Nutrients

1. Protein
2. Carbohydrates
3. Fats
4. Vitamins
5. Minerals
6. Water

Protein

● Protein provides the building blocks of the body, and not just
for muscle. Every cell, from bone to skin to hair, contains
protein.

● Protein is used primarily for growth, health, and body

maintenance.

Carbohydrates
  are necessary for a healthy body. Carbs fuel your body, especially your central nervous system
and brain, and protect against disease, according to the Mayo Clinic.

Fats

 According to Harvard Medical School, fat supports many of

your body’s functions such as vitamin and mineral absorption,
blood clotting, building cells, and muscle movement.
 Including healthy fats in your diet can help you to balance your
blood sugar, decrease your risk of heart disease and type 2
diabetes, and improve your brain function. They’re also
powerful anti-inflammatories, and they may l ower your risk of
arthritis, cancer, and Alzheimer’s disease.

Vitamins

 are vital for warding off disease and staying healthy. The body
needs these micronutrients to support its functions. There are
13 essential vitamins that the body needs to function properly,
including vitamins A, C, B6, and D.

● Vitamins may lower the risk of lung and prostate cancer, and
they’re powerful antioxidants. Vitamins like vitamin C boost the
immune system and help the body heal.

Minerals

● They’re essential for many body functions, including building

strong bones and teeth, regulating your metabolism, and
staying properly hydrated. Some of the most common minerals
are calcium, iron, and zinc.

● calcium helps with nerve signal transmission, maintaining

healthy blood pressure, and muscle contraction and rela
xation. Iron supports your red blood cells and hormone
creation, while zinc boosts your immune system and wound
healing.

Water

 is defined as an essential nutrient because it is re quired in

amounts that exceed the body's ability to produce it. 

● Water improves your brain function and mood. It acts a

shock absorber and a lubricant in the body. It also helps flush
out toxins, carry nutrients to cells, hydrate the body, and
prevent constipation.
Food commodities
Food commodities can be either raw agricultural commodities or processed commodities,
provided that they are the forms that are sold or distributed for human consumption.

Coffee and tea 

are highly processed commodities that are sold in the grocery store, and the water extract of these
processed commodities is quite commonly consumed (by the cupful) even though not supplying
significant nutrients or calories. Given the high volume consumption, both the coffee and tea (that we
drink) are considered to be a “commonly consumed food commodity”.

Water
 is sold in the grocery store. Water is quite commonly consumed and is needed for continued human
existence, even though it does not supply significant nutrients or calories. Water can be used as a cooking
method (boiling) and is an ingredient in many recipes. Given the high volume consumption, water is
considered to be a “commonly consumed food commodity”.

Rice 
(a food commodity) can be milled into rice flour (only a change to the physical form: a processed
commodity), which can then be baked into crackers (processed commodity). The rice, the rice flour, and
the rice crackers are considered to be a “commonly consumed food commodity”.

Corn
 (a food commodity) can be milled into cornmeal (only a change to the physical form: a processed
commodity), or processed as cornstarch (processed commodity). Corn, cornmeal, and cornstarch are
considered to be a “commonly consumed food commodity”.

Sugarcane 
can be consumed, although it would not be considered to be widely consumed in the United States.
Sugarcane is processed into molasses and sugar, both commonly consumed foods. Molasses can be
dehydrated or thickened (physical change), but would still be considered to be “chemically” molasses. All
of these substances are considered to be a “commonly consumed food commodity”

However, molasses can also be extracted to obtain betaine, which is not a commonly consumed food, and
due to the extraction procedure is considered by EPA to be significantly removed from molasses.
Betaine has a separate CAS Reg. No. Therefore, betaine is not considered to be a "commonly consumed
food commodity"

Spices and herbs

are usually sold in the grocery store in small glass or plastic jars, or cellophane packs.
These are seeds, roots, barks, or leaves of plants used for flavoring and garnish.
They can be sold as freshly-picked or dried (whole or ground).
Some spices have been used for flavoring foods for hundreds of years, and other herbs and spices have
been cited in various mainstream cookbooks for many years.

Examples include pepper, cinnamon, oregano, rosemary, bay leaf, basil, and ginger.

Such spices and herbs are used in cooking and baking or can be sprinkled on top of food before serving.
They are considered to be a “commonly consumed food commodity”.
Meal Planning and Food Choice
1. A well–balanced diet means a diet in which all the nutrients our body needs for proper
functioning and energy are taken in.

2. A well-balanced diet contains a variety of foods from all the food groups, as well as all the
necessary vitamins and minerals we need. It also means taking in an adequate supply of water for
adequate health.

3. A well-balanced diet can be planned by selecting healthy foods from each of the food groups.

Lesson No.3 Diet Related Diseases

As adults grow older, they have a greater chance of developing certain diet-related diseases, such as
hypertension (high blood pressure), heart disease, cancer, and/or osteoporosis. Older adults are more
likely to require diet modification to control disease than younger adults, but the diet should still reflect
the preferences of the older adult. For the elderly, the diet should fit the person rather than changing the
person’s eating behavior. No food should be denied simply because a person is old.

Hypertension

It is estimated that 40 to 50% of the adults in the United States are “at risk” of developing high blood
pressure. Untreated hypertension can lead to:

• stroke

• kidney failure

• heart attack

• heart failure

A high sodium intake is generally believed (but not proven) to increase the risk of having high blood
pressure. In some people, other risk factors include:

• heredity

• obesity

• stress

Heart Disease

Heart attacks are the leading cause of death and illness in the United States. At the root of the cause for
heart attacks is a disease called “arteriosclerosis,” which is the accumulation of “plaque” or “crud”
(cholesterol, fatty deposits, and other substances) on the inner lining of artery walls. This buildup narrows
arteries until they become so clogged, blood cannot flow through. This can result in death or damage to
part of the heart muscle; a heart attack.
Many factors are associated with heart disease. For example, a smoker has a statistically greater chance of
developing cardiovascular disease and dying of a heart attack or stroke than does a nonsmoker; thus,
smoking is a “risk factor” for heart disease. Other factors associated with greater risk are:

• gender (being male)

• heredity (includes diabetes)

• high blood pressure

• lack of exercise

• obesity

• stress

• high blood cholesterol

Cholesterol

Cholesterol is made primarily in the liver and sent through the bloodstream to all parts of the body.
Cholesterol is needed by the body to:

• manufacture hormones (such as Vitamin D and the sex hormones)

• mold sheaths that protect nerve fibers

• make strong cell membranes

The liver also uses cholesterol to make bile acids needed for digesting fats. In a single day, the liver
produces 1,000 milligrams of cholesterol to meet the body’s needs.

The typical American diet supplies approximately 600 milligrams of cholesterol a day over and above
what is made by the liver. Even though this is a lot less than the liver makes on its own, it may exceed the
body’s ability to hold down the amount of cholesterol circulating in the blood. Blood cholesterol levels,
therefore, rise.

Cancer

The same high-fat diet associated with heart disease also may increase the risk of developing certain
cancers, including two that frequently strike Americans:

• colon cancer, the leading life-threatening cancer in the United States.

• breast cancer, the leading cancer killer of American women.

Obesity is one risk factor associated with a high risk of developing breast and endometrial cancers.
Chemical reactions in body fat result in the formation of substances that act similarly to female sex
hormones; they may stimulate the growth of breast and endometrial cancers.

Osteoporosis

Osteoporosis is one of the most common problems among older Americans. It is the primary cause of
“shrinkage” in stature and bone fractures among the elderly. Starting in the 20’s for women and
somewhat later for men, calcium is gradually lost from the bones. It results in a shortening and weakening
of the long bones and greatly increases a woman’s susceptibility to fractures. This loss of calcium
accelerates in women after menopause. Past 50 years of age, 25 to 30% of women and 15 to 20% of men
suffer a shortening of the spinal column as a result of osteoporosis.
Food management is a broad process that involves the proper oversight of food selection,
preparation, presentation, and preservation. The food service industry relies heavily on a number of
different managers to supervise each aspect of the process to ensure the quality, taste, and safety of any
food served or sold to the general public is healthy and in compliance with local standards. Because of the
broad range of tasks involved with food management, there are many different career options for anyone
who is interested in working with food of any type.

When many people think of food management, their minds immediately turn to the food service industry.
Essentially, food service seeks to make sure that any food sold to businesses or individual consumers meet
strict quality regulations. Within this capacity, food inspectors may be responsible for making sure
preparation facilities are clean and free of contamination, as well as make sure that both raw and
packaged foods are stored in an area that is safe and at the proper temperature as they await shipment to
customers.

Food service inspectors labor in food processing plants to ensure all packaged foods are prepared
according to standards and are readied for shipment in a manner that will keep the food fresh all the way
to its destination. Upon delivery, other inspectors will go through the delivered foods and make sure there
was no damage during transport that could impact the quality and freshness of the food.

The process of food management continues with the preparation of meals that are served to the general
public. An expert food manager will know how to organize a commercial kitchen to best advantage, how to
store foods properly, and how to determine if food is not fresh enough to use in the preparation of any
recipe. A manager in this capacity may be a chef at a local restaurant, or be a member of the hospitality
management team at a hotel. To a degree all members of the kitchen staff are also considered part of the
food management team, as they work closely with the food and the preparation of menu items.

Along with hotel and restaurant jobs, food management also involves making sure that food past its prime
is not sold in supermarkets. Many packaged foods today are stamped with a date that indicates when the
product should be used by. It is not unusual for manufacturers of items such as packaged cereals to
routinely send quality inspectors around to make sure their items do not remain on supermarket shelves
past those dates. Doing so helps to ensure that consumers have access to packaged food that is at its best
in terms of freshness and taste.

Anyone who works with food can be said to engage in the task of food management. Even in the home,
people who are tasked with preparing meals will evaluate the quality of food on hand, discard items that
are no longer fresh, and seek to prepare meals that are tasty as well as visually appealing. In addition to
minimizing the risks associated with consuming foods that are past their prime, the attention to the actual
preparation and presentation also help to make consumption a more pleasant experience.

FOOD AND KITCHEN SAFETY

What are the key steps to prevent food-borne illnesses?

The key steps are:

• Clean – keep yourself and work areas clean

• Separate – keep raw meat and other raw animal products away from other foods
• Cook – always properly cook and prepare foods

• Chill – store foods appropriately both before and after cooking

Poor cleaning and personal hygiene habits/practices can cause food contamination, food poisoning, and
spread of infection.

• Wash hands before performing the next job function after touching other food, and after smoking,
chewing tobacco, eating and drinking, taking out the garbage, changing diapers, touching body parts such
as the mouth or going to the washroom.

• Wash hands before and after handling raw food, especially meat and poultry.

• Report immediately any symptoms of illness or infection to your supervisor. It may not be
appropriate for you to handle food while you are sick.

• Cover any cuts with a bandage and wear clean gloves. However, do not wear rubber or latex gloves
near open flames or other heat sources. Gloves may melt or catch fire. Change gloves if you touch
anything that would normally require you to wash your hands.

• Wear hair nets to help prevent loose hair from falling on food. The average person loses about 50
hairs per day.

• Use tools or utensils to serve food whenever possible. Touch food with your hands as little as
possible.

• Use a clean spoon each time you taste or sample food.

• Touch only the handles of flatware/utensils when setting the table.

• Do NOT wear jewellery in food preparation areas, especially rings; they may collect dirt or
bacteria and make it harder to clean your hands. Similarly, keep nails trimmed short and do not wear nail
polish.

• Do NOT use aprons to dry your hands.

• Do NOT smoke in food preparation areas.

Use good cleaning and storage techniques to reduce the chance of food borne illnesses. The highest levels
of contamination are found in areas that are damp, such as kitchen sponges, dishcloths, sink drains, and
faucet handles.

• Maintain the general cleanliness of the kitchen by:

• Disposing of food scraps properly and removing crumbs

• Wiping counters clean with soap and water and sanitize with a disinfectant

• Sweeping and wet mopping floors to remove food

• Cleaning all surfaces, including counter tops, faucets, handles and knobs, refrigerator handles,
stoves/ovens, other appliances, etc.

• Do not store garbage in the food preparation area. If possible, store garbage in a cold place to
prevent bacteria growth and pest infestation.

• Inspect kitchen for signs of microbiological growth such as mould, slime, and fungi. Clean the
affected area appropriately.

• Inspect the kitchen for any plumbing leaks. Notify your supervisor to get it repaired.
• Choose an effective cleaning agent or disinfectant for the job. Most cleaning can be done using
water and soap. Some resources will recommend disinfecting with bleach. While bleach is an effective
disinfectant, it must be used with care. See the OSH Answers document “Working with
Household/Chlorine Bleach” for more information. To sanitize, clean with 5mL (1 tsp) of bleach in 750
mL (3 cups) of water in a labelled spray bottle.

• Make sure that cleaning equipment and materials are conveniently located close to where they are
needed.

• Launder dishcloths, aprons and towels by using a washing machine.

• Clean the food storage area regularly where dry goods, pasta, rice, canned foods, and cereals are
stored to prevent buildup of crumbs and other pieces of food.

What are ways to keep foods separated?

To reduce the chances of cross contamination, you should also:

• Always use separate cutting boards for raw meat. Cutting boards of either plastic or wood are
acceptable. Plastic can be cleaned in a dishwasher. Both types should be disinfected regularly.

• Wipe raw meat, fish or poultry juices using paper towels and then throw out these paper towels.
DO NOT REUSE wash cloths after wiping countertops, especially after cleaning up raw meat juice until
the cloths have been appropriately laundered.

• DO NOT REUSE any container or bowl that has held raw foods, especially raw meat and poultry,
until it has been thoroughly cleaned.

• Wash, rinse, and sanitize cutting boards, utensils, and food probe thermometers before re-using.

• Wash the lids of canned foods before opening to keep dirt from getting into the contents. Clean
the can opener after each use.

• Store food packages on plates so that their juices do not drip on work surfaces or other food. Place
on lower shelves to prevent further contamination.

• Never put cooked food on a plate, cutting board, or a surface that was used for raw meat, poultry,
seafood, or eggs without having the surfaces cleaned first.

What are tips for cooking food and to make sure your cooked food is safe?

To reduce bacteria growth:

• Thaw food by using the refrigerator, microwave, oven, or by placing sealed packages in cold
running water. Never thaw food on the kitchen counter. The outer layers will warm before the inside
thaws. Bacteria will grow in these conditions.

• Cook meats to the recommended temperature. Use a clean food probe thermometer.

• Wash fruits and vegetables in running water before preparing, cooking, or eating. It is not
necessary to use soap or specialty produce cleaners.

• Serve hot food while hot, or put it in the fridge or freezer as soon as possible once cooled (within
two hours of preparation).

• Never leave food out for more than two hours, including cut fruits and vegetables.
• Use clean dishes and utensils to serve food. Never use the same ones you used when preparing
raw food.

• Keep food on ice or serve it on platters from the refrigerator.

• Divide hot party food into smaller serving platters. Keep platters refrigerated until it's time to
warm them up for serving.

What are ways to chill and store food?

Always:

• Keep cooked food warmer than 60°C (140°F) or at 4°C (40°F) or cooler.

• Keep the refrigerator set at 4°C (40°F). If you are unsure of its temperature, use a thermometer
and adjust the temperature control as required.

• Keep frozen food at -18°C (0°F) or less. This temperature stops bacterial growth, although it may
not kill all bacteria already present before freezing.

Other food storage tips include:

• Put groceries that require refrigeration or freezing in the refrigerator or freezer away as soon as
possible after they are purchased.

• Consider using insulated bags during warmer months when transporting food.

• Clean the refrigerator and freezer regularly to remove spoiled foods that may transfer bacteria or
molds to other food.

• Do not keep foods too long. Use a dating system to make sure foods are used before their expiry
date.

• Do not overstock the refrigerator. Allow the air to circulate freely, which will help keep food cool
more effectively.

• Pack lunches in insulated carriers with a cold pack. Do not store the lunch container in direct sun
or on a warm radiator.

• If using a cooler (for example, at a picnic), keep the cooler cold by using ice or ice packs. Keep the
cooler out of direct sunlight. Open the cooler as little as possible. It may be helpful to use a separate cooler
for drinks if you will open the cooler for drinks more often.

What are tips to help prevent pest infestations?

• Refuse shipments in which you find pests, such as cockroaches (their egg cases) or mice.

• Remove garbage regularly and properly.

• Keep garbage tightly covered so it does not attract pests.

• Store recyclables as far from your building as local by-laws allow.

• Store all food and supplies away from walls and floors.

• Maintain food storage areas at 50 percent or less humidity. Low humidity helps keep cockroach
eggs from hatching.
• Refrigerate foods, such as cocoa, powdered milk, and nuts, that attract insects.

• Keep the equipment used for cleaning dry.

• Clean and sanitize your work area thoroughly after each use.