nutrition for menu planning

- CS1(SS) FOSTER

learning objectives

explain basic dietary guidelines break down food guide pyramid understand the application of these to

navy menu planning

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

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)

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

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

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

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.

food guide pyramid

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

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

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!

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

menu planning

things to consider when menu planning:

- types of foods used- cooking methods- ingredient substitutions- balance

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

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

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

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

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

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

Questions?