Chapter 2 Nutrition 100 C Introduction and Read the chapter

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Nutrition for Foodservice and Culinary Professionals

Chapter 2

Using Dietary Recommendations, Food Guides, and Food Labels to Plan Menus

Learning Objectives

Explain how MyPlate works, including identifying nutritional contributions from each food group and writing a one-day menu using a MyPlate food pattern.

Discuss the major concepts in the Dietary Guidelines for Americans, 2015-2020.

Interpret information on a packaged food label and restaurant menu.

Plan and evaluate menus using MyPlate and the Dietary Guidelines for Americans.

Introduction

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.

Healthy Food Guides

USDA Food Pattern—recommendations for what and how much to eat in MyPlate

Vegetarian adaptations of the USDA Food Pattern

Other healthful food guides:

Individuals following Asian and Mediterranean diets tend to

have less chronic disease such as cardiovascular disease.

Asian diet emphasizes 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.

Asian Diet

Mediterranean Diet

MyPlate—A USDA Food Guide

MyPlate: Introduction

MyPlate translates the principles of the 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.

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

Which food is more nutrient dense?

8 fluid ounces of 1% milk

8 fluid ounces of cola

Nutrient Density

Nutrient Density Comparison: % DRI Intakes for Selected Nutrients

Estimated Kcalorie Needs per Day by Age, Gender, & Activity Level

Age and Gender	Total Daily Kcalorie Needs*
Children 2-3 years	1000-1400 kcals
Children 4-8 years	1200-2000 kcals
Girls 9-13 years	1400-2200 kcals
Boys 9-13 years	1600-2600 kcals
Girls 14-18 years	1800-2400 kcals
Boys 14-18 years	2000-3200 kcals
Females 19-30 years	2000-2400 kcals
Males 19-30 years	2600-3000 kcals
Females 31-50 years	1800-2200 kcals
Males 31-50 years	2400-2800 kcals
Females 51+ years	1600-2000 kcals
Males 51+ years	2200-2400 kcals

TABLE 2-1 Estimated Kcalorie Needs per Day by Age, Gender and Physical Activity Level

* The K-calorie range shows the amount of calories needed by people who are sedentary, at the low end, to people who are active (walk at least 3 miles per day in addition to activity associated with typical day-to-day life). Those who are more active need more total K-calories. To find your personal total K-calorie needs, go to the MyPlate website (www.choosemyplate.gov)

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

A 2000-kcalorie pattern

MyPlate: Vegetable Group

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…

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.

Folate helps make new cells.

Potassium maintains healthy blood pressure.

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.

Nutrition in Fruit

Fruits:

Naturally low in kcalories, fat, and sodium

No cholesterol

Important sources of vitamin C, potassium, folate, and dietary fiber

Why should you eat lots of veggies and fruits?

They are associated with a reduced risk of cardiovascular disease (heart attack and stroke).

Most contribute nutrients that we don’t get enough of: folate, magnesium, potassium, dietary fiber, vitamins A and C.

They are low in kcalories!

Seven Ways to Eat More Vegetables and Fruits

To Eat More Vegetables and Fruits

1. Fire up the grill. Try grilling vegetables on a kabob skewer. Brush lightly with oil to keep them from drying out. Grilled fruits add great flavor to a cookout.

2. Add vegetables and/or fruits to sandwiches, pizza, casseroles, ground meat or poultry, cereal, salads, omelets and baked goods. The add flavor, texture and low-calorie bulk that satisfies.

3. Make smoothies. Blend fresh or frozen berries with frozen bananas and 100% fruit juice to make a delicious frozen fruit smoothie. Or try berries with carrots for a fruit and veggies smoothie.

4. Make a dip and serve with freshly cut fruits and vegetables.

5. Pack cleaned and cut vegetables into snack bags to take with you. Fresh apples, bananas and oranges are also easy to pack up.

6. Go to the farmers’ market and get fresh fruits and vegetables grown locally. Find your local farmers’ market locations at http://search.ams.usda.gov/farmersmakets/.

7. Keep fruits and vegetables visible at home—in a basket on the counter or a bowl in the refrigerator. You are more likely to eat them if you see them more often.

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

Whole Grains

Include

Bran

Endosperm

Germ

Whole grains have more nutrients!

Whole wheat flour has more...

Fiber

Vitamin E

Vitamin B6

Magnesium

Zinc

Potassium

… than white flour.

Refined grains are enriched.

By federal law, refined grain are enriched with five nutrients that are lost in processing:

Thiamin

Riboflavin

Niacin

Folate

Iron

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

Make half of your grains whole grain!

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

Dairy Group (cont’d)

Nutrients

Calcium (bones and teeth)

Vitamin D (bones)

Potassium (healthy blood pressure)

Protein (build body)

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

Foods in Protein Group

Lean beef cuts: bottom round steak (outside), bottom round roast, flank steak, eye round roast, top sirloin steak, tenderloin or whole filet, top round roast or steak, extra lean ground beef

Lean lamb or veal: loin or rib chop, top round

Lean pork: pork tenderloin, top loin chops

Lean poultry: breast or thigh (skinless)

Seafood (all lean)

Eggs

Legumes: Beans, peas, and lentils

Nuts and seeds

Soy products

1 ounce of meat, poultry, or fish =

1/2 cup cooked dry beans

1 egg

2 tablespoons of peanut butter

1 ounce of nuts or seeds

¼ cup of tofu

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.

Nutrients in Protein Group

Protein

B vitamins (niacin, thiamin, riboflavin, B6)

Iron

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.

MyPlate: 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 found in olives, nuts, avocados, and seafood.

Oil in mayonnaise, oil-based salad dressings, and soft margarine (with no trans fats).

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.

MyPlate: Empty Kcalories

Empty kcalories are kcalories from saturated (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.

Saturated Fats and Added Sugars

Saturated 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

Major Sources of Empty Kcalories

Cakes, cookies, pastries, and donuts (contain both saturated fat and added sugars)

Sodas, energy drinks, sports drinks, and fruit drinks (contain added sugars)

Cheese and pizza (contains saturated fat)

Ice cream (contains both saturated fat and added sugars)

Sausages, hot dogs, bacon, and ribs (contain saturated fat)

Major Sources of Empty Kcalories (cont’d)

Foods with some empty calories

Sweetened applesauce (contains added sugars)

75% lean ground beef (contains saturated fats)

Fried chicken (contains saturated fats from frying and the skin)

Sugar-sweetened cereals (contain added sugars)

Whole milk (contains saturated fats)

Foods with few or no empty calories

Unsweetened applesauce

90% lean ground beef

Baked chicken breast without skin

Unsweetened cereals

Fat-free milk

Dietary Guidelines for Americans: 2015-2020

Summarizes current nutritional knowledge

Makes recommendations for healthy eating for anyone over 2 years old to:

Promote health

Reduce risk of chronic diseases

Promotes meeting your nutritional needs primarily from foods (not supplements or fortified foods).

Supports eating patterns (diets) such as Mediterranean, vegetarian, or DASH Diet.

Are Americans eating a healthy diet?

About 75% of Americans have a diet low in:

Vegetables

Fruits

Dairy

Oils

About 20% of Americans meet the requirement for physical activity

Dietary Guidelines for Americans 2015

The Guidelines

Follow a healthy eating pattern across the lifespan.

Focus on variety, nutrient density, and amount.

Limit calories from added sugars and saturated fats and reduce sodium intake.

Shift to healthier food and beverage choices.

Support healthy eating patterns.

Dietary Guidelines for Americans 2015 (continued)

Key Recommendations

1. Consume a healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level. A healthy eating pattern includes:

- a variety of vegetables from all of the subgroups.

- fruits, especially whole fruits

- grains, at least half of which are whole grains.

- fat-free or low-fat dairy

- a variety of protein foods, including seafood, lean

meats, and poultry, eggs, beans, peas, nuts, seeds, and soy products

- oils

2. A healthy eating pattern limits: saturated fats, trans fats, added sugars, and sodium. Consume alcohol in moderation.

Reduce Saturated and Trans Fats

Animal fats tend to have a higher proportion of saturated fatty acids (seafood being the exception).

Plant foods tend to have more monounsaturated and polyunsaturated fatty acids (coconut, palm, and palm kernel oil being the exceptions).

Reduce saturated fats to less than 10% of total kcalories.

Keep trans fats as low as possible.

Foods High in Saturated Fats

Foods High in Saturated & Trans Fat

Foods high in saturated fat

Full-fat dairy such as butter, most cheeses, whole milk, ice cream

Beef, lamb, pork, and poultry with skin

Fried foods

Grains-based desserts

Foods high in trans fats

Fried foods

Prepared baked goods (donuts, etc.)

Frozen pizzas

Biscuits

Ready-made frosting

Microwave popcorn

Some stick margarines and shortening

Examples of food high in added sugars

Where does all the sodium/salt we eat come from?

Salt added at the table and in cooking:

5 to 10 percent

Most of our sodium comes from sodium/salt added to processed foods by manufacturers and in restaurant foods

Too much sodium contributes to high blood pressure.

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.

Adults need 150 minutes/week of moderate physical activity.

Nutrition Labels

Nutrition Facts until 1/2018

Daily Value: A set of nutrient-intake values developed by the Food and Drug Administration that are used as a reference for expressing nutrient content on nutrition labels.

Food Label as of 1/2018

Nutrient Claims

Nutrient content claims must follow legal definitions, regulated by the FDA.

Claims on food labels describe the nutrient composition of a food.

Examples:

Low calorie—40 kcal or less

Low fat—3 grams or less of fat

High in…—20 percent or more of Daily Value

Health Claims

Claims on food labels that state certain foods or food substances—as part of an overall healthy diet—may reduce the risk of certain diseases. Must be approved by FDA.

Example: “Diets low in sodium may reduce the risk of high blood pressure, a disease associated with many factors.”

This claim may be put on foods that meet the criteria for low sodium (140 mg sodium or less).

Menu Labeling in Restaurants (in effect 2017)

Restaurants with 20 or more locations must put kcalorie information on the menu or menu board – this law includes

Take-out food

Foods you serve yourself at a grocery store

Popcorn at movie theater

Ice cream from ice cream store

Alcoholic beverages

Customers can also request additional nutrition information.

Menu Board with Nutrition Info.

Planning Menus Using MyPlate and the Dietary Guidelines (1)

Does a day’s menu on the average provide at least the number of servings required from each of the major food groups for a 2,000 kcal diet?

Are your portion sizes appropriate and accurate?

Are most of the menu items flavorful and nutrient dense (without added sugars or solid fat)?

Does the menu have whole-grain breads and grains at each meal?

Are most meat and poultry items lean?

Is seafood available?

Are beans, nuts, whole grains, and other meat alternates available?

Does the menu include servings from each of the vegetable subgroups: dark green, orange, beans, starchy, and other?

Do most vegetables and fruits have their skins and seeds (baked potatoes with skin, berries, and apples or pears with peels)?

Are there more choices for fresh, canned, or dried fruit than for fruit juices? Are fruits available for dessert?

Planning Menus Using MyPlate and the Dietary Guidelines (2 cont’d)

Planning Menus Using MyPlate and the Dietary Guidelines (3 cont’d)

Are flavorful vinaigrette salad dressings available using high-quality vegetable oils?

Are low-fat or fat-free milk and other dairy choices available?

Are the fruit juices 100 percent juice?

Are foods (especially desserts) high in fat, sugar, and/or sodium balanced with choices lower in these nutrients?

Is a soft margarine available that does not contain trans fat?

Are unsweetened beverages and water available?