Transcript Nutrition - Stewburner Storeroom

nutrition for menu planning
- CS1(SS) FOSTER
learning objectives
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explain basic dietary guidelines
break down food guide pyramid
understand the application of these to
navy menu planning
dietary guidelines
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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
dietary guidelines
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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)
vitamins
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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
vitamins
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it is important to know what these
vitamins do for you:
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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
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vitamins
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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
minerals
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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.
food guide pyramid
food guide pyramid
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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
food guide pyramid
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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
food guide pyramid
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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!
nutrients
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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
menu planning
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things to consider when menu
planning:
types of foods used
cooking methods
ingredient substitutions
balance
menu planning – types of food
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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
menu planning – methods
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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
menu planning - substitutions
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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
menu planning - balance
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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
Questions?
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
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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
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Questions?