Lesson 5

Applied
Nutrition
& Cooking
 Nutritional Status
• is the condition of the body
resulting from the utilization of
essential nutrients

• A person may be classified as having good fair or poor

nutritional status by using several methods such as
clinical, physical, biochemical or laboratory tests and
dietary.
• Physical signs - Individuals who are well-nourished
have normal weights for their age and height. Both
overweight and underweight are indicative of poor
nutrition.
• Clinical signs - Persons who are well-nourished have a
general appearance of vitality and well-being; clean
and smooth skin; a sturdy, well- shaped skeletal
frame; clear eyes and an adequate bodily function
such as physical endurance, adequate recovery from
fatigue or other stress, nervous stability and good
appetite.
• Biochemical or Laboratory tests - Laboratory analysis
of urine, blood samples and other body tissues will
tell whether a person has enough, too much or too
little of certain nutrients. Also, whether these are
being properly utilized by the body.
• Dietary - You can determine if you are getting
sufficient nutrients to meet your needs by studying
the kind and amount of foods eaten regularly.
The Most Common Forms of Malnutrition Affecting
the Filipinos
1. Protein-Energy Malnutrition (PEM)
It is the most common and most widespread form of malnutrition
in the Philippines. Infants and young children especially preschool
and school age children, are the most widely and seriously affected
although it affects adults, too. It is manifested by marked loss of
weight and failure to grow.

Kwashiorkor is a severe deficiency in a body building

nutrient, protein. It is characterized by the swelling in the
limbs or edema; a flabby moonlike face; thin, light-colored
hair; and areas of pigmentation on the skin.

Marasmus is a severe deficiency in both calories and

protein. It is characterized by muscle wasting and an
appearance of a shrunken wizened old man, a living
skeleton with skin and bones.
The most common forms of malnutrition affecting the Filipinos

2. Vitamin A Deficiency

• Vitamin A deficiency also results

in rough and dry skin and low
body resistance to diseases.
Also, it results in poor eyesight
called Xeropthalmia which, if
untreated, leads to permanent
blindness.
The most common forms of malnutrition affecting the Filipinos
3. Iron Deficiency
Anemia is severe deficiency in iron, the substance
which strengthens the blood. The endurance of a
person is weakened by anemia and impairs a
worker's stamina and productivity.

4. Iodine Deficiency
Goiter, a disease of the thyroid glands,
commonly occurs among adolescents,
pregnant women and even among preschool
children. This results from deficiency in iodine
which regulates secretion of the thyroid gland.
 Factors Affecting Nutritional Status
A person is surrounded by an environment that influences his
attitudes, basic eating habits and his nutritional state. To improve
a person's nutrition, one should identify his biological and
environmental factors and the early warning signs that increase
the risk of malnutrition.

1. Biological Factors –
a. Mother - quality of maternal
care, nutritional status, nutrition
knowledge, attitudes, educational
attainment, social values and practices.

b. Person - family size and birth

order, dietary intake, infestations,
infections.
2. Environmental Factors
• a. Socio-Economic - Family income,
employment of head of the family,
expenditures for food, food accessibility
• b. Cultural - Dietary Customs: Food
beliefs and practices, distribution of food
within family, kinds of staple.
Non-dietary: Attitudes, practices
related to family size and child spacing
• c. Geographic - Climatic - Soil fertility,
proneness to natural disasters,
accessibility
• d. Miscellaneous - Availability and
utilization of health and nutrition services,
sanitation, and others.
 Malnutrition
results when there is a relative lack or absolute deficiency or excess of
one or more essential nutrients needed by the body.

Ways to avoid malnutrition:

1. proper selection, preparation and serving of food by attending

seminars, trainings and nutrition classes offered by government
agencies;
2. grow foods your family needs through backyard gardening like
root crops, beans, sitaw, peanuts, vegetables and fruits;
3. augment family income by engaging in cottage industries and
other ways of earning extra income such as poultry raising,
piggery and home and community garden;
4. plan on the number of children that will allow healthful family
living; and
5. avoid illness by immunization, sanitation and proper nutrition.
 Importance of Food Nutrients in Meeting Nutritional
Requirements of the Body

• There are two chief factors that determine

the rate at which you grow and the size
which you attain:
your inborn capacity to grow, and
your various environmental conditions

Food nourishes your body. However, no single food can supply all the
nutrients needed by the body. Nutrients begins with food.
 Nutrients - substances found in food.
Important Uses of Nutrients in Human Body

1. For growth and 2. To control and 3. To provide energy

sustenance of body coordinate internal for activities and heat
structure: proteins, processes: vitamins, to keep the boy warm:
vitamins, mineral mineral elements, carbohydrates, fats,
elements, and water. proteins, and water. and proteins.
 Cooking
- is using heat to improve the flavor of the food, to kill the germs
and at the same time to make food appetizing and easy to digest
without losing its food nutrients.

Here are some suggestions you can follow when

cooking.
1. Cook fish until well-done to make it safe to eat.
2. Vegetables should be cooked in covered pots
quickly. Avoid stirring.
3. Too much food coloring, spices and artificial
flavoring should be avoided.
 Influences of
Cooking
• Food is cooked to improve its
appearance, flavor, make it more
digestible and kill micro-
organisms.
• Methods of food preparation
and cooking can influence the
nutritive value of foods.
• The fuel use affect the length of
time in cooking
 BASIC COOKING METHODS
1. Boiling can be quite destructive to water-
soluble vitamins such as ascorbic acid, thiamine,
riboflavin, niacin and pyridoxine, especially if the
boiling is prolonged.
2. Steaming is the process of cooking in a
perforated pan over boiling water. If cooking is
not prolonged, nutrients are retained very well.

3. Pressure cooking compares favorably with other methods of

cooking with regard to retention of nutrients.
4. Pan-frying or sauteing is cooking food in a small amount of fat.
Some fat-soluble vitamins may be lost if green or yellow vegetables
are pan-fried particularly if the cooking is overdone.
 BASIC COOKING METHODS

5. Broiling and pan-broiling are cooking with dry

heat that tend to preserve nutrient to a high
degree as long as the drippings that flow from
the meat can be collected and saved.
6. Deep fat-frying has a shorter period of
cooking than pan frying but they have
somewhat the same effect on nutrients.
7. Baking and roasting are other dry heat cooking
methods that retain the nutrients in food,
particularly if cooked at the proper temperature
and not overcooked.
8. Electronic cooking is done in a small range or
oven by means of microwave.
Food budget.
• The food budget is the amount of money set
aside for the food needs of the occasion.
Menu
• A list of dishes available or that may
be served (as at a banquet) or may
be ordered (as in a restaurant)
Venue
• A place where the occasion may be celebrated

Table Appointments
• Dinnerware, flatware, beverageware,
holloware and linens used for dining
 GOOD TABLE MANNERS
• Chew with your mouth closed.
• Keep your smartphone off the table and set to silent
or vibrate. Wait to check calls and texts until you are
finished with the meal and away from the table.
• Hold utensils correctly. Don’t use your fork or spoon
like a shovel or stab your food.
• Wash up and come to the table clean. Don’t groom or attend to hygiene at the table.
• Remember to use your napkin.
• Wait until you’re done chewing to sip or swallow a drink.
• Pace yourself with fellow diners. Cut only one piece of food at a time.
• Avoid slouching and don’t place your elbows on the table while eating Instead of
reaching across the table for something, ask for it to be passed to you.
• Bring your best self to the meal. Take part in the dinner conversation.