Nutrition for the General Manager, F&B Director and the Chef

Nutrition and Diet are complicated subjects. First, we will speak of well-known research for Hoteliers. While it is important to appeal to restaurant clients, hotel guests and dining room patrons, it is crucial that the food and beverages are tasty as well as nutritious.

Ever notice that some guests won't even consider the so called "healthy" menu items. Yes, even though I am a highly qualified biochemical nutritionist, due to many experiences – I am not always sure of such proclamations. Unless the Chef and the Wait Staff are educated concerning the basics of nutrition, I opt for some more reliable menu options.

When one is traveling it would be great to keep portion sizes around 4-6 ounces. And please cut the grease. One can put butter or olive oil on the side or have it on the table. Salads should be truly green (think the color of spinach) – the use of extensive sprouts is really passe. Vegetables should not be overcooked or over buttered nor oiled. The Chef should purchase locally when possible. Hollandaise on steaks and so on tastes good but in very small portions or on the side. Lean cuts of meats would be welcome. A six- ounce filet cooked to perfection is heaven. Fish is important for many health reasons; tastes best if fresh. (farm grown may contain anti-biotics.) Chicken does not need to be grilled with the skin off – but rather the skin is pulled off after cooking or by the diner. This keeps the meat juicier. But all of this is not new. Let us speak of more recent research into nutrition and the immune system and healthful gut functioning. Below we will focus on high fiber foods which seem to be important for healthy in many ways.

The Gut Immune System

For years we focused on the spleen, liver, lymph, and blood systems as major immune organs. So, what does this have to do with food in a restaurant? Read on! There are thousands of credible research articles on the Gut-Brain Connection. FYI, several prestigious and highly regarded journals are: The National Institutes of Health, The New England Journal of Medicine, The Journal of the American Medical Association, The American Journal of Nutrition and the Academy of Nutrition and Dietetics, Gastroenterology, Gut and other prestigious, peer reviewed papers discussing gastrointestinal immune functions.

The more scientists know, the more they must explore. This research may result in large changes in medicine, psychology, and nutrition practices. Neurophysiology has primarily focused upon the nervous system including the peripheral and central parts. At present there is emphasis on the Gut-Immune and nervous system interaction.

A great deal of research suggests that the gut microbiota influences rate of growth, an individual's body size, their ability to fight off disease, perhaps their lifespan, proclivity toward obesity, heart disease, diabetes, allergies, skin health and other such lifestyle diseases. The microbiota may weigh 1-5 pounds in the average person. They outnumber human cells 10-1. The Microbiota has been poorly understood by scientists and physicians – think of all the emphasis on "cleanliness". Due to various types of micro-organisms on the skin and in the whole intestinal tract from mouth to where waste is eliminated these organisms contribute to health. See below.

Food and the Microbiome

Dietary Carbohydrates

Traditionally dietary carbohydrates are just one type of carbohydrate- simple sugars such as glucose, sucrose, lactose, fructose, and complex carbohydrates which are then subdivided into starch (easily digested) which is readily transformed to maltose which results in likely more glucose and sucrose than we need. In mammals, excess simple sugars are turned into body fat.

Not all complex carbohydrates are the same. (1) Starch and simple sugars must be eaten with moderation. (2) Dietary fiber (soluble and non-soluble) is the other complex carbohydrate needed by most species. Both soluble and non-soluble fiber have positive effects upon blood cholesterol, triglycerides, and other blood lipids (fats). The other benefit of insoluble fiber is its ability to speed up intestinal transit and the prevention of constipation.

Unfortunately, many people misunderstand the role of complex carbohydrates in the body. Take for example: Gluten-free diets. These diets are frequently low in complex carbohydrates. There are few truly gluten enteropathy individuals who must remain gluten free. They must watch the balance between protein and complex carbohydrates. As explained in previous paragraphs both fiber and low fiber complex carbohydrates are essential parts of physiology. Without fiber, constipation and perhaps distressed colon issues occur. A high fiber diet lowers blood cholesterol, triglycerides and other fats that might cause atherosclerosis – leading to heart disease.

Unfortunately, many people misunderstand the role of complex carbohydrates in the body. Take for example: Gluten-free diets. These diets are frequently low in complex carbohydrates. Hence the few truly gluten enteropathy individuals who remain gluten free – must watch the balance between protein and complex carbohydrates. As explained in previous paragraphs both fiber and low fiber complex carbohydrates are essential parts of physiology. Without fiber, constipation and perhaps distressed colon issues occur. A high fiber diet lowers blood cholesterol, triglycerides and other fats that might cause atherosclerosis (a type of heart disease.)

Vitamins and the Microbiome

It must be understood that many micro-organisms manufacture vitamin K. Niacin can be synthesized via tryptophan (a component of protein) if there is adequate quality protein in the body. Many B vitamins can be synthesized in the lower part of the small intestine and in the colon. However, most B vitamins are absorbed in the upper part of the small intestine. This likely means that these B vitamins are used mostly by micro-organization and not available to humans. If one studies skin metabolism – vitamin D is formed due to stimulation of UV light. So, exposure to sun is important but please early in the morning. In the past, we knew humans could get rickets caused by vitamin D deficiency.

Minerals and the Microbiome

There is no doubt that most organisms need various minerals. Indeed, the minerals most used by humans are calcium, phosphorus, magnesium, iron, sulfur, sodium, potassium, iodine, and chloride. There is little research on minerals needed by the microbiome. However, many enzymes use minerals as co-factors, in most cells or cellular parts. For these reasons, we need to ingest minerals as they are co-factures for vitamin action in the mammal.

Proteins and the Microbiome

Micro-organisms play a large role in gut physiology, especially proteolytic peptides (enzymes) that can make various molecules needed by our RNA to form proteins. Adequate proteins are needed in every part of our bodies. Protein malnutrition has accompanied starvation throughout history. When we observe starvation in war time or crop failure – we see protein malnutrition at its worst. During the US dustbowl and depression, numbers of citizens were without adequate food and of course protein. It seems that the US did not climb out of this situation until the 1960s or later. This is related to the push to increase protein in the diet. And sometimes trainers in gyms think that the more protein the better. Not really – depends on protein quality! Hence, there are many protein powders available at so called health food stores. These powders are really are not necessary and sometimes are incomplete protein.

However, scientists have known for years that it is wise not to overconsume proteins. This may lead to various pathogenic situations – such as bone loss, and lower blood calcium necessary for muscle contraction and so on. Many studies suggest that overindulging in proteins may lead to precancerous lesions in the gut and other sites. This and other research call into question the "caveman's diet", or high protein, low carbohydrate diets. The ratio of protein, complex carbohydrates and fats and oils is very important. This paragraph explains why. In the past, many did not receive enough protein and other foods, hence our concern, calling for more and more protein

What to Eat

Never say diet! Unfortunately, due to the pandemic, many of us ate because we were nervous or depressed. This no doubt caused us to gain a few pounds or perhaps more. Gyms and exercise clubs were closed, and we avoided crowds and meetings. We all know that it takes exercise and eating healthful foods as well as psychology and/or meditation to reach equilibrium once more.

What are the best eating plans according to The US News and World Report which asks health and nutrition experts to rank diets?

1. Mediterranean

Ranked next were the Dash Diet and The Flexitarian Diet (as number 2)

4. Weight Watchers (WW)

Ranked next were the Mayo Clinic and MIND diet (as numbers 5)

6. Therapeutic Life-Style Change (TLC) and the Volumetrics Diet

Ranked Number 9 were the Nordic, Ornish, and Vegetarian Diet

11. Jenny Craig

12. Noom

Ranked numbers 14 were Dr. Weil's Anti-Inflammatory Diet and Asian Diets

In 2020 The very worst diets were: High fat-low carbohydrate keto diets as well as the Paleo Diet, although these diets may be favored as a quick weight loss plan – its hard to stay on these diets – hence the lower ranking.

By 2021 – these high fat-low carbohydrate diets were amended to include a bit more carbohydrate but are still ranked number 35.

What's So Great About the Mediterranean Diet?

This nutritional plan is a lifestyle not a diet. It includes many vegetables and fruit of various colors (meaning plant pigments) which are anti-inflammatory. Think about spinach, carrots, tomatoes, oranges, peaches, raspberries, and blue berries among others. Vegetables and fruits are also very nutritious as they contain the precursors of many vitamins. The Mediterranean lifestyle includes a high fiber diet (remember good for the gut). It contains less meat (so very environmentally conscious).

The Mediterranean Diet is high in beans and lentils which are good sources of protein and fibers. The fats are olive and nut oils. Roasted and raw nuts and cooked whole grains are also high in fiber. Cheese is mostly aged therefore, contains minimal amount of lactose (good for lactose sensitive people). These cheeses contain protein as well as calcium, magnesium, potassium, Vitamin D, Vitamin A, B12, and zinc. Most of these vitamins and minerals enhance bone density. Iron a very essential nutrient for hemoglobin and energy production is found in green leafy vegetables as well as shellfish and beans and lentils. If one limits red meats, there are still other good sources of iron.

The Mediterranean diet is relatively inexpensive given the use of beans and lentils as a source of protein. If families can't afford fresh vegetables and fruits – frozen and canned items contain these nutrients.

Another important understanding is that the auto- immune system can over-react. Skin problems such as hives, allergies, rosea, shingles, psoriasis, alopecia, vitiligo, and rheumatoid arthritis can occur. When guests say they have allergies – we must pay attention and try to suggest items that they can eat without ill- effects. Wait staff and chefs must take heed. There is the possibility that an inflamed gut could result in some very serious diseases. Some of these issues may be related to thyroid inactivity since the thyroid stimulates many hormones in the body that influence the nervous system and gut health. Various neuropeptides may travel from the nervous system to the gut. This is commonly referred to as the brain – gut connection. Emotion is strongly linked to the gut.

This work has been discussed at least 20 years in modern journals. Historically in 1822, the physician, William Beaumont at an isolated military post in North Michigan discovered that anger produced strong stomach acids. A fur trapper, Alexis St. Martin came to see Dr. Beaumont with an accidental gun wound to the stomach. The doctor patched up the wound but did not think the fur trapper would live. Mr. Martin did live. Because Dr. Beaumont could observe the stomach through the hole in it, he could watch this stomach as it produced acids. As we know today many other factors play in the experience of emotions in the brain-gut connection. Think of Pavlov's Dogs!

Joan Borysenko in 1987 wrote the book Minding the Body, Mending the Mind while working in the Mind-Body Clinic set up by Herbert Benson, cardiologist at the Massachusetts General Hospital. Dr. Herbert Benson founded the Mind-Body Institute, while studying meditation. As a cardiologist he was keenly aware that overly anxious patients were more likely to have heart issues than those who were calmer. Benson thought that meditation might reduce heart disease. She had "time-tested tips on how to take control of your own physical and emotional well-being. The clinic's dramatic success with thousands of patients -- with conditions ranging from allergies to cancer -- offers vivid proof of the effectiveness of the mind/body approach to health and its power to transform your life." So, we know that the Gut Brain connection is key here.

Summary

As Michael Pollan, the famous author from Berkley stated. "Eat Food, Not Too Much, Mostly Plants". The Dietary Guidelines for Americans state "Eat a Variety of Foods". Also recommended are eating no more than 5-10 percent of calories as simple sugars. It is wise to eat monounsaturated fats such as Canola and Olive oils, and fats should be limited to 30 percent. Yes, some polyunsaturated oils are important for critical functions in the body but the need for monounsaturated oils is strong. Proteins should be 12 – 20 percent of calories. Most of the diet should be complex carbohydrates, a good source of fiber.

Remember your Mom said, "eat a little bit of everything on your plate". Since we have established that the microbiome is critical especially in the intestines the Gut-Brain connection is key. You are not only what you eat; but that which you think. The state of mind influences the gut and the immune system. Physiological and Neurological sciences intertwined. We are beginning a new era in psychoneuroimmunology.

1. The mind-gut connection is real and very important. Our mental states can be related to foods as well as the proper amount of exercise. I can't stress exercise enough!
2. We thought we had escaped the disastrous results of COVID but that was a few weeks ago, now we must prevent the infectious Delta Virus. Of course, it is very important to have had both COVID shots, no doubt. Perhaps just as important is the gut – mind connection. It gives us a powerful immune response and yes, we must relax. In 1987, Herbert Benson and Joan Borysenko were correct, a relaxed and positive mind set is tremendously important. Eat well, sleep well, eat sound, nutritious food and exercise. If meditation works for you please do it. I tend to meditate when I am hiking. Nature is a great healer, so hike in a forest or green space if you are able to do so.