Transcript Chapter 2

Nutrition for Foodservice and
Culinary Professionals
Chapter 2
Using Dietary Recommendations, Food Guides, and
Food Labels to Plan Menus
© 2013 John Wiley & Sons, Inc. All rights reserved.
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.
© 2013 John Wiley & Sons, Inc. All rights reserved.
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.
© 2013 John Wiley & Sons, Inc. All rights reserved.
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.
© 2013 John Wiley & Sons, Inc. All rights reserved.
MyPlate—A USDA Food Guide
© 2013 John Wiley & Sons, Inc. All rights reserved.
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.
© 2013 John Wiley & Sons, Inc. All rights reserved.
Other healthful food guides:
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.

Individuals following Asian and
Mediterranean diets tend to
have less chronic disease such as
cardiovascular disease.
© 2013 John Wiley & Sons, Inc. All rights reserved.
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.
© 2013 John Wiley & Sons, Inc. All rights reserved.
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
© 2013 John Wiley & Sons, Inc. All rights reserved.
Kcalorie Needs By Age
And Activity Level
© 2013 John Wiley & Sons, Inc. All rights reserved.
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
© 2013 John Wiley & Sons, Inc. All rights reserved.
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.
© 2013 John Wiley & Sons, Inc. All rights reserved.
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 …….
© 2013 John Wiley & Sons, Inc. All rights reserved.
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.
© 2013 John Wiley & Sons, Inc. All rights reserved.
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
Eat whole fruit
◦ 1 large banana
rather than fruit
juice most of the
◦ 1 large orange
time.
◦ 32 seedless grapes
◦ 1 medium pear

© 2013 John Wiley & Sons, Inc. All rights reserved.
Nutrition in Fruit

Fruits:
◦ Naturally low in kcalories, fat, and sodium
◦ No cholesterol
◦ Important sources of vitamin C, potassium,
folate, and dietary fiber
© 2013 John Wiley & Sons, Inc. All rights reserved.
Why should you eat
lots of veggies and fruits?
They are associated with a reduced risk of
cardiovascular disease (heart attack and
stroke).
2. Some veggies and fruits may be protective
against certain types of cancer.
3. Most are low in kcalories.
4. Most contribute nutrients that we don’t get
enough of: folate, magnesium, potassium,
dietary fiber, vitamins A and C.
1.
© 2013 John Wiley & Sons, Inc. All rights reserved.
© 2013 John Wiley & Sons, Inc. All rights reserved.
MyPlate: Grain, Dairy, and Protein
Groups
Grain
© 2013 John Wiley & Sons, Inc. All rights reserved.
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
© 2013 John Wiley & Sons, Inc. All rights reserved.
Whole grains have more nutrients!

Whole wheat flour has more...
◦ Fiber
◦ Vitamin E
◦ Vitamin B6
◦ Magnesium
◦ Zinc
◦ Potassium
◦ … than white flour.
© 2013 John Wiley & Sons, Inc. All rights reserved.
Refined grains are enriched.

By federal law, refined grain are enriched with
five nutrients that are lost in processing:
◦ Thiamin
◦ Riboflavin
◦ Niacin
◦ Folate
◦ Iron
© 2013 John Wiley & Sons, Inc. All rights reserved.
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

© 2013 John Wiley & Sons, Inc. All rights reserved.
Make half of your grains
whole grain!
© 2013 John Wiley & Sons, Inc. All rights reserved.
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).

© 2013 John Wiley & Sons, Inc. All rights reserved.
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
© 2013 John Wiley & Sons, Inc. All rights reserved.
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)
© 2013 John Wiley & Sons, Inc. All rights reserved.
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
© 2013 John Wiley & Sons, Inc. All rights reserved.
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
© 2013 John Wiley & Sons, Inc. All rights reserved.
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.
© 2013 John Wiley & Sons, Inc. All rights reserved.
Nutrients in Protein Group
Protein
 B vitamins (niacin, thiamin, riboflavin, B6)
 Vitamin E
 Iron

© 2013 John Wiley & Sons, Inc. All rights reserved.
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.
© 2013 John Wiley & Sons, Inc. All rights reserved.
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.

© 2013 John Wiley & Sons, Inc. All rights reserved.
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
© 2013 John Wiley & Sons, Inc. All rights reserved.
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)
© 2013 John Wiley & Sons, Inc. All rights reserved.
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
© 2013 John Wiley & Sons, Inc. All rights reserved.
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.

© 2013 John Wiley & Sons, Inc. All rights reserved.
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.
© 2013 John Wiley & Sons, Inc. All rights reserved.
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

© 2013 John Wiley & Sons, Inc. All rights reserved.
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.
© 2013 John Wiley & Sons, Inc. All rights reserved.
Dietary Guidelines for Americans, 2010
(cont’d)
Categories of recommendations:
Balancing kcalories to manage weight
2. Foods and food components to reduce
3. Foods and nutrients to increase
4. Building healthy eating patterns
1.
© 2013 John Wiley & Sons, Inc. All rights reserved.
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
© 2013 John Wiley & Sons, Inc. All rights reserved.
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

© 2013 John Wiley & Sons, Inc. All rights reserved.
Prevalence of Obesity Since 1970s
In 1970s
Children 6–11 4% obese
Children 12–19 6% obese
Adults
15% obese
© 2013 John Wiley & Sons, Inc. All rights reserved.
In 2007–2008
20% obese
18% obese
34% obese
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.
© 2013 John Wiley & Sons, Inc. All rights reserved.
How to Control Kcalorie Intake
and Manage Body Weight
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
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.
© 2013 John Wiley & Sons, Inc. All rights reserved.
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.
© 2013 John Wiley & Sons, Inc. All rights reserved.
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
Too much sodium
contributes to high
percent

blood pressure.
© 2013 John Wiley & Sons, Inc. All rights reserved.
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.
© 2013 John Wiley & Sons, Inc. All rights reserved.
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

© 2013 John Wiley & Sons, Inc. All rights reserved.
Reduce Saturated and Trans Fats
Three types of fatty acids
◦ Saturated
◦ Monounsaturated
◦ Polyunsaturated
 The types of fatty acids you eat are more
important in influencing your risk of
cardiovascular disease than is the total amount
of fat in the diet.

© 2013 John Wiley & Sons, Inc. All rights reserved.
Reduce Saturated and Trans Fats
(cont’d)
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).

Animal fats tend to be solid – vegetable oils tend to be liquid.
© 2013 John Wiley & Sons, Inc. All rights reserved.
Foods High in Solid Fats
© 2013 John Wiley & Sons, Inc. All rights reserved.
Solid Fats







Butter
Stick margarine
Shortening
Lard
Beef and chicken fat
Hydrogenated oils
Many baked goods
such as cookies, etc.







Full-fat cheese
Whole milk
Cream
Ice cream
Well-marbled cuts of
meats
Sausages, franks,
bacon
Poultry skin
Solid fats contain more saturated fat and/or trans fats than most
vegetable oils.
© 2013 John Wiley & Sons, Inc. All rights reserved.
Reduce Saturated, Trans Fat, and
Alcohol
Saturated fat and trans fat both raise “bad” cholesterol
levels in the blood (called LDL), which then increases
the risk for heart disease.
 Trans fat is found in some commercial baked goods,
fried foods, shortenings, and margarines.
 Alcohol may have beneficial effects when consumed in
moderation:
◦ One drink/day women
◦ Two drinks/day men

© 2013 John Wiley & Sons, Inc. All rights reserved.
Nutrients of Concern in American Diet
© 2013 John Wiley & Sons, Inc. All rights reserved.
Planning Menus Using MyPlate
and the Dietary Guidelines
1.
2.
3.
4.
5.
6.
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 most of the menu items 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?
Are fish, beans, and other meat alternates available?
Does the menu including servings from each of the
vegetable subgroups?
© 2013 John Wiley & Sons, Inc. All rights reserved.
Planning Menus Using MyPlate
and the Dietary Guidelines (cont’d)
7.
8.
9.
10.
11.
12.
13.
Do most veggies and fruits have their skins and seeds?
Are there more choices for fresh, canned, or dried fruit
than fruit juices?
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 available?
© 2013 John Wiley & Sons, Inc. All rights reserved.
Food Labels
Required on Labels:
Food name
Ingredient list
Net weight
Name and address of
manufacturer
Nutrition facts
© 2013 John Wiley & Sons, Inc. All rights reserved.
59
Nutrition Facts
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.
© 2013 John Wiley & Sons, Inc. All rights reserved.
60
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

© 2013 John Wiley & Sons, Inc. All rights reserved.
61
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.” (An “A” claim)
This claim may be put on foods that meet the
criteria for low sodium (140 mg sodium or less).

© 2013 John Wiley & Sons, Inc. All rights reserved.
62
Ranking System for Health Claims
Courtesy of USDA
© 2013 John Wiley & Sons, Inc. All rights reserved.
63
Portion Size Comparisons
Portion sizes in MyPlate do not always match
the serving sizes on food labels. Food labels
allow consumers to compare the nutrients in two
products.
 Portion sizes in the United States have been
steadily increasing.

© 2013 John Wiley & Sons, Inc. All rights reserved.
64