Extension Specialist and Professor of Nutrition Rutgers, The State University of New Jersey New Brunswick, New Jersey

Transcription

1 Adventures in... Food and Nutrition! Carol Byrd-Bredbenner, Ph.D., R.D. Extension Specialist and Professor of Nutrition Rutgers, The State University of New Jersey New Brunswick, New Jersey Publisher The Goodheart-Willcox Company, Inc. Tinley Park, Illinois

2 Copyright 2007 by THE GOODHEART-WILLCOX COMPANY, INC. Previous Editions Copyright 1997, 2003 All rights reserved. No part of this work may be reproduced, stored, or transmitted in any form or by any electronic or mechanical means, including information storage and retrieval systems, without the prior written permission of The Goodheart-Willcox Company, Inc. Manufactured in the United States of America. Library of Congress Catalog Card Number ISBN-13: ISBN-10: Library of Congress Cataloging-in-Publication Data Byrd-Bredbenner, Carol. Adventures in food and nutrition / Carol Byrd- Bredbenner. p. Cm. Includes index. ISBN-13: ISBN-10: Nutrition. 2. Title. 3. Cookery. I. Title QP141.B dc CIP Cover: BZB/Stone/Getty Images

3 Introduction Adventures in Food and Nutrition! is designed to help you explore the exciting world of food and nutrition. You will explore beyond familiar foods and preparation methods. A multicultural, multiethnic emphasis will encourage you to try new foods. Adventures in Food and Nutrition! introduces you to food and nutrition. It will lead you to develop scientific and inquiry skills, preparing you to become nutritionally literate and able to make smart food choices. You will sharpen your critical thinking and problem-solving skills and apply math and science principles with hands-on exercises and experiments. These will help you develop the skills and knowledge you need to become an informed food consumer. Each chapter begins with objectives and new terms you will encounter. Chapters also include a summary, review questions, application questions, and activities, plus hundreds of colorful photos and charts. Each chapter also includes special interest topics focusing on nutrition, cultures, health concerns, and technology. Math and science topics related to food and nutrition are also featured. Adventures in Food and Nutrition! makes the study of food and nutrition a fun adventure! It will help you understand the consequences of your food choices. It will also allow you to become involved in both the science and creativity of preparing nutritious meals and snacks. About the Author Carol Byrd-Bredbenner, Ph.D., R.D. is a nationally recognized author and nutrition educator. Carol received her degrees in Home Economics Education and Nutrition from Florida State University and Pennsylvania State University. She is a Registered Dietitian and a member of the American Association of Family and Consumer Sciences, American Dietetics Association, and Society for Nutrition Education. In addition to being the author of Adventures in Food and Nutrition!, Carol has written several classroom nutrition education curriculum guides and teaching kits for preschool, elementary, middle school, and high school students. She also writes nutrition education computer software and has contributed nutrition articles to various family and consumer sciences publications as well as the Journal of Nutrition Education and Behavior. She is actively involved in designing new methods to teach people of all ages how to improve their diets and health. Carol has extensive teaching experience at both the secondary and university levels. As an active lecturer and consultant, she frequently conducts workshops for family and consumer sciences teachers and dietitians. She has made nutrition education presentations at national meetings of the American Association of Family and Consumer Sciences, Society for Nutrition Education, American Dietetics Association, and International Congress of Nutrition. She has served as the Director of the Nutrition Information and Resource Center at Pennsylvania State University. Currently, she is a nutrition teacher and researcher at Rutgers, The State University of New Jersey. For her expertise and significant contributions to the field of nutrition education, she has been named a Fellow of the American Dietetic Association. She also has received the Outstanding Nutrition Educator award from the Society of Nutrition Education, American Dietetic Association, and U.S. Department of Agriculture.

4 Brief Contents Chapter 1 Food, Nutrition, and You 14 Chapter 2 Nutrients: The Building Blocks of Health 27 Chapter 3 Your Nutrition Toolbox 48 Chapter 4 Weighing Your Choices 70 Chapter 5 A Look at the Kitchen 91 Chapter 6 Cooking with Microwaves 110 Chapter 7 The Cook s Tools 126 Chapter 8 Play It Safe! 146 Chapter 9 Keep It Clean! 164 Chapter 10 Recipes Blueprints for Food 185 Chapter 11 What s on the Menu? 206 Chapter 12 Smart Shopping 224 Chapter 13 Ready, Set, Cook 244 Chapter 14 When You re on the Go 261 Chapter 15 Fabulous Fruits 286 Chapter 16 Versatile Vegetables 303 Chapter 17 Salad Success 322 Chapter 18 Great Grains 341 Chapter 19 Bountiful Breads 360 Chapter 20 Dairy Delights 377 Chapter 21 Marvelous Meat and Poultry 393 Chapter 22 Savory Seafood 409 Chapter 23 Incredible Eggs and Legumes 423 Chapter 24 Delicious Desserts 441 Chapter 25 A Career to Consider 458

5 Table of Contents Chapter 1 Food, Nutrition, and You 14 Why Is Food Important? 15 Why Do You Eat? 17 What Affects Your Food Choices? 19 Focus on Food: Bugs for Lunch 21 Science in the Kitchen: The Five Senses 24 Chapter 2 Nutrients: The Building Blocks of Health 27 Calories, Your Body s Fuel 28 Nutrients, Your Body s Building Blocks 28 Health Alert: The Heart Beat 32 Phytochemicals 42 Supplements and You 42 Are You Getting All the Nutrients You Need? 43 Science in the Kitchen: A Journey Through Your Digestive Tract 44 Chapter 3 Your Nutrition Toolbox 48 The Dietary Guidelines for Americans 49 Health Alert: Herbal Supplements: Healthful or Harmful? 50 MyPyramid 56 Science in the Kitchen: Sweet Tooth 55 Focus on Food: Do You Suffer From Portion Distortion? 66 Chapter 4 Weighing Your Choices 70 The Calories You Burn 71 The Calories You Eat 73 Healthy Weight 74 Math in the Kitchen: Fat Math 75 Eating Disorders 82 Focus on Food: Making Changes for the Better 86

6 Chapter 5 A Look at the Kitchen 91 Major Kitchen Appliances 92 Science in the Kitchen: Protecting Stored Foods 100 New Technology: Smart Kitchen 103 At Work in the Kitchen 103 Kitchen Basics: Saving Energy in the Kitchen 105 Chapter 6 Cooking with Microwaves 110 How Microwave Ovens Work 111 Which Foods Can You Prepare in a Microwave Oven? 112 Microwave Oven Cookware 114 Cooking with Microwaves 115 Science in the Kitchen: Investigating Microwaves 118 Microwave Oven Safety 118 New Technology: Looking into the Future of Microwave Ovens 121 Care and Cleaning 122 Chapter 7 The Cook s Tools 126 Small Appliances 127 Measuring Tools 130 Kitchen Math: Going Metric! 132 Cutting and Spreading Tools 133 Mixing Tools 134 Lifting and Turning Tools 135 Draining and Straining Tools 135 Baking and Cooking Tools 136 Special Tools 137 Cookware and Bakeware 137 Tableware 138 Cleanup Tools 140 Buying Tools and Small Appliances 140 Kitchen Basics: Buying Cookware and Bakeware 142 Caring for Kitchen Tools 142 Chapter 8 Play It Safe! 146 Preventing Kitchen Accidents 147 Kitchen Basics: How Do Accidents Happen? 148 Basic First Aid 157 Serious Injuries Require Medical Help 160

7 Chapter 9 Keep It Clean! 164 What Causes Foodborne Illness? 165 New Technology: Electronic Pasteurization 167 Science in the Kitchen: Growing Bacterial Colonies 168 What Should You Do If You Think You Have a Foodborne Illness? 173 Keeping Food Safe to Eat 174 Kitchen Basics: Every Drop Counts! 177 Chill and Cook: Keep Food out of Danger Zone Temperatures 178 Focus on Food: Avoiding Foodborne Illness When You Eat Out 181 Chapter 11 What s on the Menu? 206 Who? Why? When? Where? What? 207 Planning Nutritious Meals 208 Cultures of the World. Sunny Mexico... Just South of the Border 209 Planning Meals with Appeal 210 Planning Meals with Your Resources in Mind 212 Using Convenience Foods 214 Science in the Kitchen: Is the Earth Becoming a Giant Garbage Heap? 218 Chapter 10 Recipes Blueprints for Food 185 The Parts of a Recipe 186 Recipe Language 188 Cultures of the World: Chinese Stir-Fry 195 Measuring Matters 197 Math in the Kitchen: Measurements Count 199 Adjusting Recipe Yields 200 Chapter 12 Smart Shopping 224 Where to Shop? 226 Ready, Set, Shop 229 Your Shopping Plan in Action 231 Math in the Kitchen: Computing Unit Prices 233 Storing Foods 238 Science in the Kitchen: Lights, Flavor, Potato Chips! 240 7

8 Chapter 13 Ready, Set, Cook 244 Teamwork in the Kitchen 245 Math in the Kitchen: Timing is Everything! 249 Cultures of the World: Sweden, Home of the Smörgåsbord 252 Entertaining 255 Chapter 14 When You re on the Go 261 Beverages 262 Snacks 264 Cultures of the World: Snacking: An International Incident 266 One-Dish Meals 267 Meals-to-Go 270 Sandwiches 273 Focus on Nutrition: Eat to Win 274 Eating Out 276 Math in the Kitchen: Estimating Tips 279 Chapter 15 Fabulous Fruits 286 Types of Fruits 287 Health Alert: Science Solves Vitamin C Mystery! 288 Buying and Storing Fruits 292 Cultures of the World: A Taste of the Caribbean 293 Focus on Food: The Juicy Facts 294 Fruit as Any Part of the Meal 297 Chapter 16 Versatile Vegetables 303 Types of Vegetables 304 Science in the Kitchen: Biotechnology 305 Focus on Food: Are Potatoes Really Fattening? 308 Buying and Storing Vegetables 309 Science in the Kitchen: Munchy, Crunchy Vegetables 311 Focus on Food: Herbs and Spices 312 Vegetables as Any Part of the Meal 314 Cultures of the World: Sunny Greece 316 Chapter 17 Salad Success 322 Types of Salads 323 Building a Salad 327 Science in the Kitchen: Mixing the Unmixable? 330 Focus on Food: Flower Petals in My Salad! 332 Salad Bars 335 Cultures of the World. Tempting Thailand Cuisine 336

9 Chapter 18 Great Grains 341 What s in a Grain? 342 Whole-Grain Foods and Enriched Grain Foods 343 Types of Grains 343 Focus on Nutrition: The Clue of the Shaky Chickens 346 Buying Grains 348 Storing Grain Products 351 Preparing Grains 352 Cultures of the World: Italy: Your Pasta Passport 356 Chapter 19 Bountiful Breads 360 Types of Bread 361 Buying and Storing Breads 362 Cultures of the World: The Breads of India 363 Preparing Breads 365 Focus on Food: Pizza-aah! 369 Science in the Kitchen: Making Muffins 371 Focus on Food: Hungry People 374 Chapter 20 Dairy Delights 377 Types of Dairy Products 378 Science in the Kitchen: Louis Pasteur 380 Cultures of the World: The Middle East 384 Buying Dairy Products 385 Storing Dairy Products 386 Health Alert: Food Sensitivities 387 Cooking with Dairy Products 387 Focus on Food: Nondairy Products 389 Chapter 21 Marvelous Meat and Poultry 393 What is Meat? 394 Red Meat 396 Poultry 397 Processed Meat 398 Buying Meat and Poultry 399 Math in the Kitchen: Computing Cost Per Serving 400 Storing Meat and Poultry 401 Preparing Meat and Poultry 402 Cultures of the World: On the Pampas in Argentina 404

10 Chapter 22 Savory Seafood 409 Types 410 Nutritional Features 410 Buying and Storing Seafood 411 Health Alert: Seafood Toxins! 412 Preparing Seafood 414 Focus on Food: Sushi and Sashimi 417 New Technology: Aquaculture 419 Preparing Eggs 429 Science in the Kitchen: Cooking Up Some Eggs! 431 Legumes 434 Buying and Storing Legumes 434 Focus on Nutrition: Going Vegetarian 435 Preparing Legumes 436 Chapter 23 Incredible Eggs and Legumes 423 Eggs 424 Science in the Kitchen: Did You Know Buying Eggs 425 Cultures of the World: Vive la France! 426 Storing Eggs 429 Chapter 24 Delicious Desserts 441 Cakes 442 Cultures of the World: Out of Africa 443 Cookies 447 Pies 449 Math in the Kitchen: Comparing Cookie Cost and Appeal 451 Focus on Food: Chocolate, 1,000 Years of Delight 452 Convenience Desserts

11 Chapter 25 A Career to Consider 458 Thinking About Yourself 459 Exploring Careers 461 Careers in Foods and Nutrition 463 Finding a Job 472 Focus on Careers: A Test Kitchen Researcher at Work 473 What Employers Expect from Employees 474 Focus on Careers: Smart Cookies Make Dough 476 Appendix: Food Composition Table 480 Glossary 505 Index

12 Features Focus on Food Bugs for Lunch 19 Do You Suffer From Portion Distortion? 55 Making Changes for the Better 86 Avoiding Foodborne Illness When You Eat Out 181 The Juicy Facts 294 Are Potatoes Really Fattening? 308 Herbs and Spices 312 Flower Petals in My Salad! 332 Pizza-aah! 369 Hungry People 374 Nondairy Products 389 Sushi and Sashimi 417 Chocolate, 1,000 Years of Delight 452 Science in the Kitchen The Five Senses 24 A Journey Through Your Digestive Tract 44 Sweet Tooth 55 Protecting Styored Foods 100 Investigating Microwaves 118 Growing Bacterial Colonies 168 Is the Earth Becoming a Giant Garbage Heap? 218 Lights, Flavor, Potato Chips! 240 Biotechnology 305 Munchy, Crunchy Vegetables 311 Mixing the Unmixable? 330 Making Muffins 371 Louis Pasteur 380 Did You Know Cooking Up Some Eggs! Health Alert The Heart Beat 32 Herbal Supplements: Healthful or Harmful? 50 Science Solves Vitamin C Mystery! 288 Food Sensitivities 387 Seafood Toxins 412 Math in the Kitchen Fat Math 75 Going Metric 132 Measurements Count 199 Computing Unit Prices 233 Timing Is Everything! 249 Estimating Tips 279 Computimng the Cost Per Serving 400 Comparing Cookie Cost and Appeal 451 Kitchen Basics Saving Energy in the Kitchen 105 Buying Cookware and Bakeware 142 How Do Accidents Happen 148 Every Drop Counts! 177 New Technology Smart Kitchen 103 Looking into the Future of Microwave Ovens 121 Electronic Pasteurization 167 Aquaculture 419

13 Cultures of the World Chinese Stir-Fry 195 Sunny Mexico... Just South of the Border 209 Sweden, Home of Smorgasbord 252 Snacking: An International Incident 266 A Tast of the Caribbean 293 Sunny Greece 316 Tempting Thai Cuisine 336 Italy: Your Pasta Passport 356 The Breads of India 363 The Middle East 384 On the Pampas in Argentina 404 Vive la France! 426 Out of Africa 443 Focus on Nutrition Eat to Win 274 The Clue of the Shakey Chickens 346 Going Vegetarian 435 Focus on Careers A Test Kitchen Researcher At Work 473 Smart Cookies Make Dough