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

Introduction to Dietary Recommendations & Food Guides 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.

MyPlate—A USDA Food Guide

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.

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

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

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.  

MyPlate: Grain, Dairy, and Protein Groups

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 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

Make half of your grains whole grain!

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).

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

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: 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

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: 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.

Solid Fats and Added Sugars 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

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.

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