nutrition for menu planning

1. nutrition for menu planning - CS1(SS) FOSTER

2. learning objectives • explain basic dietary guidelines • break down food guide pyramid • understand the application of these to navy menu planning

3. dietary guidelines • it is important to understand what your body needs and how much • everything has a minimum required quantity • from total daily caloric intake to the minimum required amount for the most obscure vitamin or mineral

4. dietary guidelines • understanding how the types and amounts of food you consume effects you is very important • it is also extremely important that you understand how what you are putting in your food effects others (patrons)

5. vitamins • there are 2 types of vitamins: • fat soluble and water soluble • fat soluble are: • vitamins a, d, e, k • water soluble are: • b-complex and vitamin c

6. vitamins • it is important to know what these vitamins do for you: • vitamin a: involved in formation of healthy skin, hair & mucous membranes. needed to see in dim light • comes from: vegetables, liver, eggs, cheese, butter, milk • vitamin d: regulates calcium & phosphorus levels in the blood • comes from: fatty fish (catfish, salmon, tuna), eggs, milk, yogurt • vitamin e: anti-oxidant • comes from: almonds, avocado, asparagus, olives, spinach

7. vitamins • vitamin k: essential to blood coagulation • comes from: green leafy vegetables, parsley (very high), kiwi fruit, avocado • b-complex: support metabolism, enhance immune/nervous systems, support cell growth/division • comes from: b1(thiamin): enriched grains, liver; b2(riboflavin): dairy products, whole grains; b3(niacin): meat, fish, poultry, peanut butter • vitamin c: very effective anti-oxidant • comes from: citrus fruits, strawberries, melons, tomatoes, dark green vegetables

8. minerals • sodium: maintains proper fluid balance, helps muscles relax/contract properly • comes from: table salt, processed foods. (salt does not equal sodium, in CONTAINS sodium) • calcium: build healthy bones and teeth • comes from: dairy products, dark green leafy vegetables • others include: phosphorus, potassium, fluoride, iodine, iron, etc.

9. food guide pyramid

10. food guide pyramid • the new usda food guide pyramid can be accessed at: www.mypyramid.gov • this is a basic guideline to help people choose what, and of how much, of each type of food to eat to maintain a balanced diet

11. food guide pyramid • bread & grains: 6 oz./day • focus on whole grains and cereals • vegetables: 2.5 cups/day • vary your selections to get a wider variety of nutritional benefit, darker colored vegetables are better, high starch vegetables (corn, lima beans, peas) have a high caloric content • fruits: 2 cups/day • vary your selections, and incorporate fruits with skins (i.e. grapes, apples) for fiber content

12. food guide pyramid • milk & dairy: 2 – 3 servings/day • milk, yogurt and cheese are best, focus on lower fat options made with 2% milk or less • meat & beans: 5.5 oz/day • red meat is good! keep fat content below 10%. eggs are also great, though the yolk contains all the fat/cholesterol, so try it without. in all meats, stay lean in fat content and cooking methods • fats, oils & sweets: use sparingly • when consuming fats, try to stick to liquid fats (vegetable oils mono/poly-unsaturated fats) instead of butter and shortening. they’re actually good for you in moderation!

13. nutrients • protein: necessary to build and repair body tissues • comes from: meat, fish, poultry, eggs, dairy, nuts, legumes • carbohydrate: main source of fuel/energy to the body • comes from: whole grains, cereals, fruits, vegetables and simple sugars • fat: source of energy, vehicle to transport fat-soluble vitamins • comes from: meat, cheese, milk, butter, oils

14. menu planning • things to consider when menu planning: • types of foods used • cooking methods • ingredient substitutions • balance

15. menu planning – types of food • a variety of foods should be used in each category, be it starch, veg. or entrée • aim for leaner meats, fresh, low starch vegetables, whole grains, and low-fat dairy to keep your menu acceptable and healthy

16. menu planning – methods • the method of preparation can increase or decrease (fry vs. bake) things such as fat and nutrient content • taking care to choose a healthier method without sacrificing quality can be an avenue for generating a healthier menu

17. menu planning - substitutions • substitutions can also be a manner of lowering levels of things like fat and sugar • substitute low fat refried beans for beans w/ lard. oil for butter, sugar subst. (i.e. splenda) in baking, whole grains vice simple carbohydrates

18. menu planning - balance • understand that there is a balance between health and acceptability. • balancing the selections to please the largest amount of people is the goal • use acceptabilities and patron comments (via cards, boards, etc.) to help craft your menu

19. Questions?

20. Review • What vitamins are fat soluble? • a, d, e, k • Water soluble? • b-complex and vitamin c • Name 3 sources of vitamin c? - citrus fruits, melons, dark green veg. • What is the function of sodium? - maintain fluid balance in the body

21. Review • What is the recommended serving size for vegetables? • 2.5 cups/day • Meats and beans? • 5.5 oz./day • What is the function of carbohydrates? - main source of energy for the body • Protein? - necessary to build/repair body tissues

22. Questions?