February 11
Culinar y Nutrition News:
Fighting Phytochemicals
Provided through a partnership between ACFEF Chef & Child Foundation and Clemson University, and sponsored by French's Foodservice.
There’s
and protection from predators, pollution
capitalize on the supreme disease-fighting
nutritious impact fruits and vegetables
and other elements. When we eat fruits
power of phytochemicals, select foods
have on our diets in terms of vitamins,
and vegetables, we ingest these powerful
that capture the entire spectrum of the
minerals and fiber. As chefs, you’ve
phytochemicals that can, in turn, protect
rainbow. This means consuming an array of
taken notice of these benefits by
us from a variety of dangers and boost our
red, orange, yellow, green, blue and purple
including produce-themed trends in
immune systems. Many phytochemicals
fruits and vegetables. Here’s a color-coated
three of the top 20 trends in the National
act as antioxidants, which are helpful in
sampling of phytochemicals and their fruit
Restaurant Association’s 2011 What’s
combating heart disease, cancers and
and vegetable counterparts.
Hot Survey. Furthermore, scientists have
other types of illnesses due to their ability
discovered new reasons to incorporate
to wrangle damaging free radicals. To
no denying the
more fruits and vegetables into your
dishes, and they all have to do with
the colorful pigments found in plants.
Yes, the vibrant hues associated with
many fruits and vegetables possess
plant compounds that can provide a
broad range of protective benefits, from
reducing inflammation to curbing cancer.
These disease-fighting compounds are
known as phytochemicals.
ORANGE
T h e p owe r o f p ro d u c e
these natural compounds are found in
RED
Alpha and beta carotene give foods
plants, such as fruits and vegetables, and
Lycopene is a pigment that gives fruits
their vivid orange coloring. The body
are responsible for colorful pigmentation
and vegetables, such as tomatoes
converts these compounds into the
and watermelon, their red color. It is
active form of vitamin A, which helps
also known for its potent antioxidant
keep your eyes, bones and immune
properties. In fact, several studies
system healthy. These phytochemicals
suggest that consuming foods rich in
also act as powerful antioxidants.
Pronounced "FIGHT-oh-chem-icals,"
such as carrots and sweet potatoes
lycopene may lower the risk of prostate
cancer and cardiovascular disease.
Food sources
Food sources
Apricots
Papaya
Cantaloupe
Pumpkin
Guava
Red bell peppers
Carrots
Sweet potatoes
Pink grapefruit
Tomatoes
Mangoes
Tangerines
Red cabbage
Watermelon
Oranges
Winter squash
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C o l o r t h e p l a te w i t h
f r u i t s a n d ve g e ta b l e s
While hundreds of phytochemicals have
already been discovered, there are possibly
many more waiting to be identified. Eating
a variety of fruits and vegetables from all
colors of the rainbow is the best way to
maximize on any and all of the potential
BLUE
&PURPLE
/DEEP RED
benefits phytochemicals have to offer. The
Many yellow and green vegetables are
Anthocyanins and proanthocyanidins are
being rich sources of vitamin A and other
good sources of lutein and zeaxanthin,
responsible for providing the brilliant blue,
important nutrients. Currently, the Dietary
phytochemicals that may help slow
purple and deep-red hues found in many
Guidelines for Americans recommend four
the progress of age-related macular
fruits and vegetables. The antioxidant
and a half cups (nine servings) of fruits
degeneration by protecting the eyes
properties of these phytochemicals are
and vegetables daily, so make sure to color
from damage due to light. Leafy
most commonly associated with vision,
your plates with fruits and vegetables to
greens are among the best sources of
brain and heart functions, as well as the
protect, maintain and boost the health of
these phytochemicals; however, other
possible prevention of obesity, diabetes
you and your customers.
vegetables, including corn and beans, are
and certain cancers.
Y E L LOW
& GREEN
also good sources. Leafy greens are rich
in beta carotene. Cruciferous vegetables,
such as broccoli, cauliflower and Brussels
sprouts, provide compounds called
indoles and isothiocyanates, which may
help prevent cancer by speeding up the
production of enzymes that cleanse the
body of toxins.
Food sources
Broccoli
Kale
Brussels sprouts
Mustard greens
Cauliflower
Okra
Collards
Romaine lettuce
Corn
Spinach
Green beans
Summer squash
Green cabbage
Turnip greens
Green peas
Zucchini
United States Department of Agriculture
does recommend paying extra attention
to orange (2 cups per week) and dark
green (3 cups per week) produce, both
Dr. Margaret D. Condrasky, RD, CCE, is
an associate professor of Food Science
Food sources
Beets
Raspberries
Blackberries
Red apples
Black/red beans
Red cabbage
Black/red currants
Red grapes
Blueberries
Red leaf lettuce
Cherries
Red onions
Cranberries
Red radishes
Eggplants
Strawberries
and Human Nutrition at Clemson
University. She leads the CU CHEFS®
program for improving culinary
nutrition skills.
Plums
Green peppers
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Maggie Ellingson, a member of the
professor in Food Science and Human
Undergraduate Research Team, co-
Nutrition, is a registered trademark
authored this article.
of Clemson University designed to
promote changes in menu planning,
Marie Hegler is a graduate of the
food purchasing, food preparation and
Food Science and Human Nutrition
food consumption behaviors with a
department with a culinary science
goal of fostering good health through
emphasis at Clemson University, which
healthy nutrition. ‘Culinary nutrition’ is
operates the CU CHEFS® program for
the application of nutrition principles
improving culinary nutrition skills.
combined with food science knowledge
displayed through a mastery of culinary
About the American
Culinary Federation
and the Chef & Child
Foundation
skills. The results are healthy eating
behaviors grounded in culinary confidence
and nutrition alertness. CU CHEFS®
promotes an awareness of the latest
trends in foods and nutrition through
the demonstration of proficient culinary
skills to produce flavorful, healthinspired menus for schools, churches and
restaurants. Clemson University, located
especially among children. We are proud
in Clemson, S.C., is ranked 22 among the
to support this worthy cause.
nation's top public institutions. Since 2001,
The American Culinary Federation,
Clemson has doubled external research
Inc., established in 1929, is the premier
funding, raised the academic profile of
professional organization for culinarians
the student body, increased retention
in North America. With more than 20,000
and graduation rates, launched high-
members in 225 chapters nationwide,
profile economic development and earned
ACF is the culinary leader in offering
national accolades, including being named
educational resources, training,
Time's Public College of the Year.
apprenticeship and accreditation.
In addition, ACF operates the most
comprehensive certification program
About French's
Foodservice
for chefs in the United States. ACF is
home to ACF Culinary Team USA, the
Over the last 100 years, French's has
become one of the most recognized and
respected brands in America. Today, the
French's Foodservice family of brands
delivers the highest quality, most flavorful
products possible. For the brands your
patrons know and love and the incredible
flavors that enhance everything from
soups and salads to sandwiches and
entrées, entrust your patrons to the
flavors of French's.
official representative for the United
For More Information
States in major international culinary
The American Heart Association is
competitions, and to the Chef & Child
a non-profit organization that fosters
appropriate cardiac care in an effort
Foundation, founded in 1989 to promote
proper nutrition in children and to
French’s Foodservice is proud to sponsor
to reduce disability and deaths caused
combat childhood obesity. For more
this series of nutritional articles authored
by cardiovascular disease and stroke.
information, visit www.acfchefs.org.
by Clemson University for the American
They provide an informative overview
Culinary Federation's Chef & Child
of phytochemicals.
Foundation. At French's Foodservice, we
Visit: www.americanheart.org/
believe that "you are what you serve," and
presenter.jhtml?identifier=4722
About Clemson University
have built our reputation by providing the
highest quality ingredients to meet the
The International Food
ever-changing needs of the foodservice
Information Council Foundation
CU CHEFS® (Clemson University’s
industry. As chefs, restaurateurs, educators
provides food safety, nutrition and
Cooking and Healthy Eating Food
and nutritionists, you positively impact
healthful eating information to help
Specialists) instructional program, led
the health of our nation by advocating
you make good and safe food choices.
by Dr. Margaret Condrasky, associate
the positive impact of healthy eating,
Visit: www.foodinsight.org
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