CATEGORIES OF

NUTRIENTS
CARBOHYDRATES
PROTEINS
FATS AND LIPIDS
VITAMINS AND MINERALS
WATER
PHYTOCHEMICALS
 CARBOHYDRATES

•Most important source of energy

for brain and nervous system.
•Energy for muscle movement,
production of red blood cells and
regulation of fat metabolism
•Composed of smaller units
containing carbon, hydrogen
and oxygen
Simple Carbohydrates
• Simple carbohydrates are
found in table sugar
(sucrose)
• Simple carbohydrates are
found in fruit sugar (fructose)
• Simple carbohydrates are
found in sugar found in milk (
lactose)
Complex carbohydrates
• Complex carbohydrates
are found in plant based
foods.
• Complex carbohydrates
can be found in grains,
legumes and vegetables
 FIBER
• Although fiber is non-
nutritive and supplies no
energy, it is necessary
for a healthy diet. Fiber is
essential to the proper
functioning of intestinal
tract and the elimination
of body waste.
Soluble Fiber
• Dissolves in water and can be
found in beans, fruits,
vegetables, oats, barley, etc.
• Aids in the reduction of heart
attack and lowers serum
cholesterol.
• Assists in regulating the body’s
use of sugars, slowing digestion
and delaying the onset of
hunger.
Insoluble Fiber
• Does not dissolve in water.
• Absorbs water and
provides bulk, causing the
feeling of fullness.
• Assists in the removal of
bodily waste.
• Aids in the reduction of
certain types of cancer
and type 2 diabetes.
•Sources of insoluble
fiber include fruits,
vegetables, wheat
bran, popcorn, nuts,
whole grain flours
and mills.
 PROTEI
NS
• Proteins are the building
blocks of the body which
include 20 amino acids, 9
essential for humans,
providing energy and growth.
• Provide maintenance of body
tissues.
• Assist in the production of
hormones, enzymes and
• Complete proteins are food
sources which contain the 9
amino acids essential to
humans. Ex. Meats, dairy,
eggs and fish
• Incomplete proteins come
from food sources which
contain 1 or more of the 9
amino acids. Ex. Nuts, grains,
dried beans and legumes
 FATS AND LIPIDS
•Lipids provide energy to
the body
•Fat soluble vitamins
include vitamins A,D,E,K

 
•Fat is digested slowly
allowing for the
digestion of
carbohydrates and
proteins, giving the
body time to absorb
nutrients
• Fat is categorized
according to the degree of
saturation of its molecule
structure. A single fat is
actually a number of
chains known as fatty
acids. Fatty acids are
composed of carbon,
hydrogen and oxygen
• Saturated fats are solid
at room temperature. It
should not exceed 10% of
the total fat intake daily.
• Saturated fats can be
found in animal products
which include butter, milk,
eggs, meats and lard.
• Cholesterol is connected
to foods of animal origin.
It is a fatty substance
closely linked to heart
disease. It is found in
animal products such as
eggs, butter, organ meats,
etc.
• The human body
manufactures its own
• Polyunsaturated and
monounsaturated fats are liquid
at room temperature and are
healthier than saturated fats.
• Polyunsaturated fats can be
found in corn, cottonseed,
safflower, soy, sunflower oils
and fish.
• Monounsaturated fats can be
found in avocados, olives and
nuts.
VITAMINS
•Vitamins are present in
foods in small quantities
•They are essential for
regulating bodily
functions.
•They do not supply
energy but some must be
Classifications of Vitamins
.Water Soluble (Vitamins B & C)
• They are not stored in the
body.
• Foods containing water
soluble vitamins should be
handled properly so that the
vitamins are not dissolved in
cooking liquids.
• Vitamin B can be found in
grains, legumes,
vegetables and meats.
• Vitamin B1 (Thiamine)
maintains a healthy
condition of the nerves.
Fosters a good appetite.
Helps the body cells use
carbohydrates.
• Vitamin B2 (Riboflavin) keeps
the skin, mouth and eyes in a
healthy condition. Acts with
other nutrients to form enzymes
and control oxidation in cells.
• Vitamin B12 regulates specific
processes in digestion. Helps
maintain normal functions of
muscles, nerves, heart, blood
and general body metabolism.
• Vitamin C is known as an
antioxidant and can be
found in fruits and
vegetables. Acts as cement
between body cells, and
helps them work together to
carry out their special
functions. Maintain sound
condition of bones, teeth
and gums.
Fat Soluble (Vitamins A, D, E,
K)
• They are stored in the body.
• They are not required to be
consumed daily.
• Vitamin A can be found in animal
products and the pigment beta
carotene is contained in orange,
yellow and dark leafy green
vegetables. Essential for good
eye sight, ensures a healthy
• Vitamin D can be found in
fortified milk and cereals.
Vitamin D is essential to the
development and the formation
of bones.
• Vitamin E can be found in a
variety of foods and has cancer
fighting agents.
• Vitamin K aids in proper clotting
of blood and can be found in
dark leafy greens.
 MINERALS
• Minerals are consumed in small
quantities and responsible for
certain body processes.
• Calcium is the body’s most
abundant mineral utilizing 99%
for development of bones and
teeth and the remaining 1% is
used to regulate blood pressure
and aid in muscle contraction,
transmission of nerve impulses
• Phosphorus is needed for bone
development and it is important in
nerve tissues.
• Iron builds and renews hemoglobin
in blood.
• Iodine enables the thyroid gland to
perform its function of controlling
the rate at which foods are oxidized
in the cells.
• Minerals can be found in dairy
products such as milk, yogurt,
broccoli and leafy vegetables.
 WATE
R
• Water contains no calories, but
essential to maintain life.
• Humans are made up of nearly 6o%
water.
• Water is also critical to the body’s
chemical reactions.
• Water assists in dissolving minerals
and other compounds, transporting
nutrients, removing impurities and
aids in forming new cells.
• Water cushions joints and organs
and sensitive tissues like the spinal
cord.
• Water maintains pressure on eyes
optic nerve, stabilizes blood
pressure and regulates body
temperature.
• Excess heat transforms water into
vapor through sweating, providing
an energy exchange while cooling
the body.
• The human body loses about 1qt of
water per day through the cleansing
 PHYTOCHEMICALS AND
ANTIOXIDANTS

• Compounds that occur naturally in fruits,

vegetables, legumes, and grains.
• They have no set deficiency levels.
• Tomatoes contain more than 100
phytochemicals.
• Antioxidants are subcategory of the
phytochemical family. They combat
cellular damage when combined with
oxygen so it cannot destroy other cells.
Used in the prevention of cancer and
slows the aging process.
 COOKERY
TERMS
• Al dente: Pasta cooked until just
firm. From the Italian "to the tooth."
• Bake: To cook food in an oven,
surrounded with dry heat; called
roasting when applied to meat or
poultry.
• Baking powder: A combination of
baking soda, an acid such as cream of
tartar, and a starch or flour (moisture
absorber). Most common type is
double-acting baking powder, which
acts when mixed with liquid and
again when heated.
• Baking soda: The main ingredient
in baking powder, baking soda is
also used when there is acid
(buttermilk or sour cream, for
example) in a recipe. Always mix
with other dry ingredients before
adding any liquid, since
leavening begins as soon as soda
comes in contact with liquid.
• Barbecue: To cook foods on a
rack or a spit over coals.
• Baste: To moisten food for added flavor and to
prevent drying out while cooking.
• Batter: An uncooked pourable mixture usually made
up of flour, a liquid, and other ingredients.
• Beat: To stir rapidly to make a mixture smooth, using
a whisk, spoon, or mixer.
• Blanch: To cook briefly in boiling water to seal in
flavor and color; usually used for vegetables or fruit,
to prepare for freezing, and to ease skin removal. To
remove excess salt or bitter flavor from bacon, ham,
Brussels sprout, and beans sprout
• Blend: To thoroughly combine 2 or more ingredients,
either by hand with a whisk or spoon, or with a mixer.
• Boil: To cook in bubbling water that has reached 212
degrees F.
• Bone: To remove bones from poultry, meat, or
fish.
• Braise: To cook first by browning, then gently
simmering in a small amount of liquid over low
heat in a covered pan until tender.
• Bread: To coat with crumbs or cornmeal before
cooking.
• Broil: To cook on a rack or spit under or over
direct heat, usually in an oven.
• Brown: To cook over high heat, usually on top
of the stove, to brown food.
• Canapé: Small open-faced sandwich on toast,
fried bread, or savory biscuits.
• Caramelize: To heat sugar until it liquefies and
becomes a syrup ranging in color from golden to
dark brown.
• Consommé: Clear light colored soup
from veal or poultry
• Core: To remove the seeds or tough
woody centers from fruits and vegetables.
• Cream: The butterfat portion of milk.
Also, to beat ingredients, usually sugar
and a fat, until smooth and fluffy.
• Cube: To cut food into small (about 1/2-
inch) cubes.
• Cut in: To distribute a solid fat in flour
using a cutting motion, with 2 knives
used scissors-fashion or a pastry blender,
until divided evenly into tiny pieces.
Usually refers to making pastry.
• Deep-fry: To cook by completely
immersing food in hot fat.
• Deglaze: To loosen brown bits from
a pan by adding a liquid, then
heating while stirring and scraping
the pan.
• Dice: To cut food into very small
(1/8-to 1/4- inches) cubes.
• Dot: To scatter butter in bits over
food.
• Dough: A mixture of flour and
liquid with other ingredients. It is stiff
• Dredge: To cover or coat uncooked
food, usually with flour, cornmeal
mixture or bread crumbs.
• Dress: To coat foods such as salad
with a sauce. Also, to clean fish,
poultry, or game for cooking.
• Drippings: Juices and fats rendered
by meat or poultry during cooking.
• Drizzle: To pour melted butter, oil,
syrup, melted chocolate or other
liquid back and forth over food in a
fine stream.
• Dust: To coat lightly with
confectioners' sugar or cocoa (cakes
and pastries) or another powdery
ingredient.
• Fillet: A flat piece of boneless meat,
poultry, or fish. Also, to cut the
bones from a piece of meat, poultry,
or fish.
• Flake: To break into pieces with
fork.
• Fold: To combine light ingredients
such as whipped cream or beaten
egg whites with a heavier mixture,
using a gentle over-and-under
• Garnish: To decorate with small
portion of colorful food.
• Glaze: To coat foods with glossy
mixtures such as jellies or sauces.
• Grate: To rub foods against a
serrated surface to produce
shredded or fine bits.
• Grease: To rub the interior surface
of a cooking dish or pan with
shortening, oil, or butter to prevent
food from sticking to it.
• Grill: To cook food on a rack under or
over direct heat, as on a barbecue or
in a broiler.
• Grind: To reduce food to tiny particles
using a grinder or a food processor.
• Julienne: To cut into long, thin strips,
matchstick like in shape.
• Knead: To blend dough together with
hands or in a mixer to form a pliable
mass.
• Marinate: To soak in a flavored liquid;
usually refers to meat, poultry, or fish.
• Mince: To cut into tiny pieces, usually
with a knife.
• Parboil: To partially cook by boiling.
Usually done to prepare food for final
cooking by another method.
• Pit: To remove seed or pod of fruits or
vegetables.
• Poach: To cook gently over very low
heat in barely simmering liquid just to
cover.
• Process: Use either food processor or
mini-chopper to liquefy, blend, chop,
grind, or knead food.
• Purée: To mash or grind food until
completely smooth, usually in a
food processor, blender, sieve, or
food mill.
• Reduce: To thicken a liquid and
concentrate its flavor by boiling.
• Render: To cook fatty meat or
poultry—such as bacon or goose—
over low heat to obtain drippings.
• Roast: To cook a large piece of
meat or poultry uncovered with
dry heat in an oven.
• Sauté or panfry: To cook food
in a small amount of fat over
relatively high heat.
• Scald: To heat liquid almost to a
boil until bubbles begin to form
around the edge.
• Sear: To brown the surface of
meat by quick-cooking over high
heat in order to seal in the
meat's juices.
• Shred: To cut food into narrow strips
with a knife or a grater.
• Simmer: To cook in liquid just below
the boiling point; bubbles form but do
not burst on the surface of the liquid.
• Skim: To remove surface foam or fat
from a liquid.
• Soften: To let cold food stand at
room temperature until no longer
hard.
• Steam: To cook food on a rack or in a
steamer set over boiling or simmering
water in a covered pan.
• Stew: To cook covered over low heat in a
liquid.
• Stir-fry: To quickly cook small pieces of food
over high heat, stirring constantly.
• Toss: To rumble ingredients lightly with a
lifting motion.
• Whip: To beat food with a whisk or mixer to
incorporate air and produce volume.
• Whisk: To beat ingredients (such as heavy
or whipping cream, eggs, salad dressings, or
sauces) with a fork or whisk to mix, blend, or
incorporate air.
• Zest: The outer, colored part of the peel of
citrus fruit. 
 COOKING METHODS

• DRY HEAT COOKING METHODS

Grilling, Broiling, and Barbecuing

Grilled foods cooked by a radiant heat

source located below the food being
cooked.

Broiled foods cooked by a heat source

located above the food.
• Barbecued depicts a regional
significance and is reflective of
foods that have been basted
repeatedly with a BBQ sauce during
grilling.

Pan Broiled foods cooked on top of

stove in heavy pan with ridges inset
in pan that allow juices rendered to
drain during the cooking process.

NOTE: The ridges in the pan act a

broiler grid and hold the product
away from the base of the pan.  
• Roasting and Baking
Spit Roasting is one of the earliest
cooking techniques, food placed on
a rod that is turned over radiant
heat and/or radiant heat from both
sides of the spit.
Roasting method heats food by
surrounding it with hot dry air in an
enclosed environment or on a spit.
Term applied to meats, poultry,
game and vegetables. More similar
to baking than the original form of
spit-roasting.
• Baking is technically the
same as roasting with the
exception that when using
the term “baking” you are
referring to products such as
breads, pastries, vegetables
fruits, fish.
• Sautéing
Sautéing refers to a cooking
method that uses conduction to
transfer heat from a hot pan to
food with a "small amount of
fat". The cooking process is
done quickly over high
temperatures. Literally
translated sauté means "to fly".
• Pan Frying
• Pan fried products must be breaded or
coated.
• The process of pan frying provides a
flavorful exterior with a crisp, brown
crust, which acts as barrier to retain
juices and flavor.
Pan frying involves more fat than
sautéing or stir frying, but less than
deep frying. In describing the amount
of fat used for pan-frying we typically
describe the volume of fat as a
"moderate amount of fat".
• Deep Frying
Deep frying occurs when
foods are cooked completely
by submerging in hot fat.
Examples of deep fried foods
include fried chicken, fish,
vegetables, meats, etc.
• MOIST COOKING METHOD

Steaming
Steaming occurs when heat is
transferred by direct contact from
steam to the food being cooked. Foods
to be steamed are normally placed in a
rack, pan, or basket located above a
boiling liquid or a compartment unit.
Examples of steamed food items
include cauliflower, broccoli, carrots,
• Poaching
Poaching refers to the
transfer of heat by
convection. This transfer
of heat from a hot liquid
(160-180F) to the food
submerged in it.
• Simmering
• Simmering uses convection to
transfer heat from a hot liquid
(185-205F) to the food
submerged in it, while
maintaining the temperature of
the liquid just below the boiling
point.

Visually there should be light

bubbles and ripples of the liquid
for proper simmering.
• Boiling
Boiling uses convection to transfer heat
from a hot liquid (212F) to food submerged
in it.
During the boiling process the liquid will
be turbulent and high temperatures cook
foods more quickly than poaching or
simmering.
Visually, a full rolling boil produces large
bubbles that rise to the surface of the
cooking liquid and break at the surface.
The movement of the boiling liquid
should be so rapid that stirring does not
 COMBINATION COOKING METHOD

• Braising
Braising utilizes a combination
cooking method in which foods are
first browned in hot fat, then
covered and slowly cooked in a
small amount of liquid over low
heat. Braising uses a combination
of simmering and steaming to
transfer heat from a liquid
(conduction) and the air
(convection) to the foods.
• Stewing
• Stewing utilizes a
combination cooking method
and is similar to braising but
generally involves smaller
pieces of meat that are first
blanched then served in a
sauce.