Nutrition for Foodservice and Culinary Professionals

1. Nutrition for Foodservice and Culinary Professionals Chapter 2 Using Dietary Recommendations, Food Guides, and Food Labels to Plan Menus

2. Learning Objectives • Distinguish between dietary recommendations and food guides and give an example of a food guide. • Discuss four nutrition messages that accompany MyPlate and identify how much food from each food group is allowed on a 2,000 kcalorie level using MyPlate. • Identify what counts as 1 cup of vegetables or 1 cup of fruit. Give two benefits of eating lots of vegetables and fruit, and three tips to help you eat more vegetables and fruit. • List serving sizes for grains, name three whole-grain foods, and explain the benefits of whole grains and how many you should eat daily. • Identify foods/beverages and serving sizes in the dairy group and give the number of cups of dairy adults need each day and the nutrients provided. • Identify foods and serving sizes for 1 ounce of protein foods including lean choices and choices high in saturated fat and cholesterol, and guidelines for eating seafood. • Explain the concept of empty kcalorie foods as related to MyPlate, give five examples of foods containing solid fats and/or added sugar as well as healthier options, and explain how MyPlate treats oils.

3. Learning Objectives (cont’d) • Discuss the two overarching concepts of the Dietary Guidelines for Americans, 2010. • Use BMI to determine if someone is overweight or obese, explain how kcalorie imbalance can cause overweight and obesity, and list five tips to help overweight/obese individuals manage their weight. • Identify foods and food components that are consumed in excessive amounts and foods/nutrients to increase. • Identify foods high in sodium, and explain how to reduce your consumption of sodium and why it is important. • Give examples of how you can replace foods high in saturated fat and/or trans fats with foods rich in monounsaturated and polyunsaturated fat and why it is important to do. • Define moderate alcohol consumption and give two examples of nutrients of concern in the American diet. • Plan and evaluate menus using MyPlate and the Dietary Guidelines for Americans, 2010. • Read and interpret information on a food label including the Nutrition Facts label, discuss the relationship between portion size on food labels and portions in MyPlate, and identify everyday objects that can help you visualize portion sizes.

4. Introduction to Dietary Recommendations & Food Guides Dietary recommendations Guidelines that discuss food groups, foods, and nutrients to eat for optimal health. Food guides Guidelines that tell us the kinds and amounts of foods to make a nutritionally adequate diet.

5. MyPlate—A USDA Food Guide

6. Healthy Food Guides • USDA Food Pattern—recommendations for what and how much to eat in MyPlate • Lacto-ovo vegetarian or vegan adaptations of the USDA Food Pattern All are in Appendix C at back of textbook.

7. Other healthful food guides: • Asian dietemphasizes plant foods such as rice, veggies, fruits, beans, nuts, and vegetable oils. • Mediterranean diet emphasizes vegetables, fruits, nuts, olive oil, and whole grains, with little dairy or meat. Individuals following Asian and Mediterranean diets tend to have less chronic disease such as cardiovascular disease.

8. MyPlate: Introduction • MyPlate translates the principles of the 2010 Dietary Guidelines and other nutritional standards to assist Americans in making healthier food choices 5 Food Groups Also an allowance for oils and empty kcalories.

9. MyPlate: Introduction (cont’d) • MyPlate expects you to choose foods from the food groups that are in their most nutrient-dense forms—in other words, lean or low-fat, with no added sugars, such as: • Diet soda or water instead of regular soda • Fat-free or low-fat milk instead of whole milk • Extra-lean ground beef instead of regular

10. Kcalorie Needs By Age And Activity Level

11. MyPlate 2000 Kcalorie Eating Pattern • 6 ounce equivalents of grains • 2.5 cups of vegetables • 2 cups of fruit • 3 cups of milk or equivalent • 5.5 ounce equivalents of lean meat/beans • 6 teaspoons of oil • 258 empty kcalories

12. MyPlate Nutrition Messages Balancing Kcalories • Enjoy your food, but eat less. • Avoid oversized portions. Foods to Increase • Make half your plate fruits and vegetables. • Make at least half your grains whole grains. • Switch to fat-free or low-fat (1 percent) milk. Foods to Reduce • Compare sodium in foods like soup, bread, and frozen meals―and choose the foods with lower numbers. • Drink water instead of sugary drinks.  

13. MyPlate: Introduction and Vegetable and Fruit Groups • Five subgroups • Dark green veggies: romaine and….. • Red and orange veggies: tomatoes and ….. • Dry beans and peas: soybeans and ….. • Starchy veggies: potatoes and….. • Other veggies: onions, celery, and …….

14. MyPlate Vegetable Group Serving Sizes • Vegetable recommendations are given in cups. • 1 cup of raw or cooked vegetables or vegetable juice is considered as 1 cup from the vegetable group. • 2 cups of raw leafy greens are considered to be 1 cup from the veggie group. Nutrients • Dietary fiber helps lower risk of heart disease. • Vitamin A keeps eyes and skin healthy. • Vitamin C helps healing and keeps teeth and gums healthy. • Folatehelps make new cells. • Potassiummaintains healthy blood pressure.

15. MyPlate Fruit Group • At the 2,000 kcal level, you need 2 cups of fruit: • 1 cup of fruit is equal to: • 1 cup of fruit or 100 percent fruit juice** • ½ cup dried fruit • 1 small apple • 1 large banana • 1 large orange • 32 seedless grapes • 1 medium pear Eat whole fruit rather than fruit juice most of the time.

16. Nutrition in Fruit • Fruits: • Naturally low in kcalories, fat, and sodium • No cholesterol • Important sources of vitamin C, potassium, folate, and dietary fiber

17. Why should you eat lots of veggies and fruits? • They are associated with a reduced risk of cardiovascular disease (heart attack and stroke). • Some veggies and fruits may be protective against certain types of cancer. • Most are low in kcalories. • Most contribute nutrients that we don’t get enough of: folate, magnesium, potassium, dietary fiber, vitamins A and C.

19. MyPlate: Grain, Dairy, and Protein Groups Grain

20. Whole Grains • Whole grains contain the fiber-rich bran and the vitamin-rich germ. • Examples: • Whole wheat • Brown rice • Whole-wheat bread • Wheaties • Oatmeal • If the bran and germ are removed, the grain is a refined or milled grain. • Examples: • White flour • White rice • White bread • Corn flakes • Most baked goods

21. Whole grains have more nutrients! • Whole wheat flour has more... • Fiber • Vitamin E • Vitamin B6 • Magnesium • Zinc • Potassium • … than white flour.

22. Refined grains are enriched. • By federal law, refined grain are enriched with five nutrients that are lost in processing: • Thiamin • Riboflavin • Niacin • Folate • Iron

23. Grains Serving Sizes • At 2,000 kcal, you need 6 ounce-equivalents daily and at least half should be whole grain. • 1 ounce equivalent = • 1 slice bread • 1 cup ready-to-eat cereal • 1 small muffin • ½ cup cooked rice, pasta, or cereal • ½ English muffin or hamburger roll

24. Make half of your grainswhole grain!

25. Nutritional Benefits of Grains • B vitamins thiamin, riboflavin, and niacin help the body release energy from protein, fat, and carbohydrates. • B vitamins also are needed for a healthy nervous system. • Iron is used to carry oxygen in the blood. • Whole grains are sources of magnesium (bones) and selenium (immune system).

26. Dairy Group • Includes: • Milk • Cheese • Fortified soymilk • Most choices should be fat-free or low-fat • Does not include foods with little calcium such as: • Cream cheese • Cream • Butter

27. Dairy Group (cont’d) • Includes milk, cheese, fortified soymilk • Most choices should be fat-free or low-fat • Does not include foods with little calcium such as cream cheese, cream, butter • Nutrients • Calcium (bones and teeth) • Vitamin D (bones) • Vitamin A (eyes) • Potassium (healthy blood pressure) • Protein (build body)

28. 1 cup of milk or calcium-fortified soymilk is equal to: • 1 cup yogurt • 1-1/2 ounces hard cheese • 1/3 cup shredded cheese • 2 ounces American cheese • ½ cup ricotta cheese • 2 cups cottage cheese

29. Foods in Protein Group • Lean beef cuts: round steaks and roast, top loin, top sirloin, and chuck shoulder and arm roasts, extra lean ground beef—at least 90 percent lean • Lean pork cuts: pork loin, tenderloin, center loin, ham • Boneless skinless chicken/turkey breast • Eggs • Legumes: Beans, peas, and lentils • Nuts and seeds • Soy products

30. 1 ounce of meat, poultry, or fish = • ¼ cup cooked dry beans • 1 egg • 1 tablespoon of peanut butter • ½ ounce of nuts or seeds • ¼ cup of tofu • 2 tablespoons of hummus • ½ soy or bean burger patty Vegetarians should count beans and peas as part of the protein group. Meat eaters should count beans and peas as part of the vegetable group.

31. Nutrients in Protein Group • Protein • B vitamins (niacin, thiamin, riboflavin, B6) • Vitamin E • Iron

32. Proteins High in Saturated Fat • Fatty cuts of beef, pork, and lamb • Regular ground beef (75 to 85 percent lean) • Regular sausages, hot dogs, and bacon • Some luncheon meats such as bologna and salami • Duck Saturated fat raises “bad” cholesterol levels in the blood (called LDL) – which then increases the risk for heart disease.

33. MyPlate: Empty Kcalories and Oils • Empty kcalories are kcalories from solid fats and/or added sugars that add few or no nutrients to the diet. • Each kcalorie level in MyPlate has an allowance for empty kcalories.

34. Solid Fats and Added Sugars • Solid fats • Found naturally in foods such as beef or whole milk • Also: • Butter • Stick margarine • Shortening • Beef and chicken fat • Hydrogenated fats • Added sugars • Such as white sugar or high fructose corn syrup • Found in soda, cookies, candy, etc. • Also added to foods or beverages at the table

35. Major Sources of Empty Kcalories • Cakes, cookies, pastries, and donuts (contain both solid fat and added sugars) • Sodas, energy drinks, sports drinks, and fruit drinks (contain added sugars) • Cheese and pizza (contains solid fat) • Ice cream (contains both solid fat and added sugars) • Sausages, hot dogs, bacon, and ribs (contain solid fat)

36. Major Sources of Empty Kcalories(cont’d) Foods with some empty calories • Sweetened applesauce (contains added sugars) • 75% lean ground beef (contains solid fats) • Fried chicken (contains solid fats from frying and the skin) • Sugar-sweetened cereals (contain added sugars) • Whole milk (contains solid fats) Foods with few or no empty calories • Unsweetened applesauce • 90% lean ground beef • Baked chicken breast without skin • Unsweetened cereals • Fat-free milk

37. Oils • Not a food group—a 2,000 kcalorie diet allows for 6 teaspoons of oil each day. • Includes vegetable oils (except palm, palm kernel, and coconut oils) and: • Oils is found in olives, nuts, avocados, and seafood. • Oil is used to make mayonnaise, oil-based salad dressings, and soft margarine with no trans fats.

38. How to count the oils you eat: • 1 tablespoon vegetable oil = 3 teaspoons oil • 1 tablespoon margarine = 2½ teaspoons oil • 1 tablespoon mayonnaise = 2½ teaspoons oil • 2 tablespoons Italian dressing = 2 teaspoons oil Replace solid fats with oils. Use oils in small amounts.

39. Dietary Guidelines for Americans: Introduction and Weight Control • Summarizes current nutritional knowledge • Makes recommendations for healthy eating for anyone over 2 years old to: • Promote health • Reduce risk of chronic diseases • Reduce number of people who are overweight/obese

40. Dietary Guidelines for Americans, 2010 • Many DGA recommendations focus on: • Maintaining kcalorie balance over time to achieve and maintain a healthy weight • Consuming nutrient-dense foods and beverages Nutrient needs should be met primarily through eating foods. In some cases, fortified foods and supplements may be useful in providing one or more nutrients that otherwise might be consumed in less than recommended amounts.

41. Dietary Guidelines for Americans, 2010 (cont’d) Categories of recommendations: • Balancing kcalories to manage weight • Foods and food components to reduce • Foods and nutrients to increase • Building healthy eating patterns

42. Too much or too little? • Americans currently eat too much OR too little of: • Sodium • Solid fats • Added sugars • Refined grains • Vegetables • Fruits • Fat-free or low-fat milk • Seafood

43. Body Mass Index • Less than 18.5 = underweight • Between 18.5 and 24.9 = normal weight • Between 25.0 and 29.9 = overweight • Over 30.0 = obese

44. Prevalence of Obesity Since 1970s

45. Kcalories in must equal kcalories out. • Kcalories in: • Food • Beverages • Kcalories out: • Physical activity • Body functions To curb the obesity epidemic, Americans must burn more kcalories than they consume.

46. How to Control Kcalorie Intakeand Manage Body Weight • Increase intake of whole grains, vegetables, and fruits. • Reduce intake of sugar-sweetened beverages. • Focus on the total number of kcalories consumed. • Monitor food intake. • Monitor kcalorie intake from alcohol. • Prepare, serve, and eat smaller portions, especially those foods high in kcalories. • Eat a nutrient-dense breakfast. • When eating out, order a small option, share a meal, and check kcalories. • Limit screen time. • Be physically active—adults need 150 minutes of moderate-intensity aerobic activity each week.

47. Dietary Guidelines for Americans: Foods to Reduce and Foods to Increase Reduce Sodium • Sodium AI for individuals 9 to 50 years old is 1,500 mg/day. • Average intake for Americans over 2 is 3,400 mg/day. • One teaspoon of salt (40 percent sodium) has 2,300 mg sodium.

48. Where does all the sodium/salt we eat come from? • Natural sodium content of unprocessed foods: 10 percent • Salt added at the table and in cooking: 5 to 10 percent • Sodium/salt added to processed foods by manufacturers: 75 percent Too much sodium contributes to high blood pressure.

49. Processed foods high in sodium: • Pizza • Processed chicken such as chicken nuggets • Sausage, franks, bacon • Cold cuts • Many canned and frozen foods such as soups • Cheese Some of these foods can be purchased or prepared to be lower in sodium.

50. More about sodium… • Reducing your sodium intake over as little as 3 to 4 weeks can increase your acceptance of foods with less salt. • Sodium really increases blood pressure in: • African Americans • Individuals with diabetes or kidney disease • Individuals 51 and older