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THE POWER OF FOODChapter 1
Learning Objectives
Summarize factors that influence food selection Discuss the importance of providing healthier
food options to your guests List general food recommendations for providing
nutritious meals Discuss how Americans' eating habits have
changed in the last 20-30 years Define serving size and portion size List ways to estimate serving size
Learning Objectives
Define nutrition and essential nutrients List the six classes of nutrients Identify the nutrients that provide energy
(calories) Explain nutrient density and list examples of
foods that are nutrient dense and foods that have a low nutrient density (empty calorie)
List operational implications of cooking healthfully
It’s All About the Food
Increase fruit Increase vegetables Increase whole grains Substitute healthier fats for less-healthful fats Increase fish and seafood Decrease added sugars Limit sodium, especially salt Decrease processed and packaged foods
Healthy To Many Nutritionists Means… Variety Balanced Moderate Nutrient Dense
Lot of nutrients for the calories consumed Prepared to retain nutrients Fresh, least processed
Highlights of Trends
8 in 10 adults say diet, nutrition and physical activity are “very important” or “somewhat important”
Women more likely than men to say both are important
Younger adults (18-24) less likely to consider diet “very important”
People with college education more likely to say diet and nutrition are “very important”
4 in 10 putting significant effort into healthy diet and physically active lifestyle
Why We Eat What We Eat TASTE
Most important factor
Eat what we like Preferences vary Perceptions vary
Why We Eat What We Eat Cost
Healthy food does not have to cost more
Protein is typically the most expensive component
Why We Eat What We Eat Convenience
Evidenced by:Quick service
restaurantsCarry outDelivered mealsLimited time for
home meal preparation
Why We Eat What We Eat Age-Life
Experiences 45-64 are most
health conscious Different ages
have different health preferences
Why We Eat What We Eat
Gender Women are more
health conscious
Why We Eat What We Eat Education
College education increases importance of nutrition but not necessarily behavior
Why We Eat What We Eat Marketing
Media Menu description Menu placement Server comments
Why We Eat What We Eat Marketing food to
children $10 billion in food
and beverage ads Primarily sweets,
cereals and snacks
Why We Eat What We Eat
Social Interaction “meals are vitally
important in strengthening social connections”
Why We Eat What We Eat Habits/Routine Availablity Culture/Region
http://www.youtube.com/watch?v=6ubTQfr_tyY&feature=related
Why We Eat What We Eat Healthy or Health Related
Increase whole grains Increase fruits and vegetables Decrease beef, pork, dairy Consumers think they eat less than they
actually eat “Good-foods” versus “bad-foods”
Consumption of Specific Foods in the Past 5 Years
Foods % Increased % Decreased % Stayed the SameVegetables 49 6 45
Whole-grain 48 7 45
Fish 46 11 42
Chicken 44 8 49
Fruits 41 12 48
Dairy products 17 22 61
Beef 12 39 49
Pork 11 35 52
Activity
List 3 reasons why you eat what you eat…….
Nutrition Definition
The science of foods, nutrients, health and diet!
Nutrients in Foods
Macronutrients Carbohydrates Fats Proteins
Water
Micronutrients Vitamins Minerals
Calories (Energy) From Food
Nutrients Carbohydrates – 4 calories per gram Fat – 9 calories per gram Protein – 4 calories per gram
Also Alcohol – 7 calories per gram
Energy Balance = Calorie Balance
Energy in = Energy out Energy In:
Food and Beverage calories Energy Out:
Basal metabolism (50-65%) Activity (25-50%) Thermic effect
of food (5-10%)
Energy Balance = Calorie Balance
Calorie needs based on: Activity
Sedentary Moderate Active
Basal Metabolism Age Gender Body Composition
Activity
Which are you? How many calories do you need?
Estimated Caloric Requirements
Gender/Age Sedentary Moderate Active
Female14-18 1,800 2,000 2,400
19-30 2,000 2,000-2,200 2,400
31-50 1,800 2,000 2,200
51+ 1,600 1,800 2,000-2,200
Male14-18 2,200 2,400-2,800 2,800-3,200
19-30 2,400 2,600-2,800 3,000
31-50 2,200 2,400-2,600 2,800-3,000
51+ 2,000 2,200-2,400 2,400-2,800
Nutrient-Dense Foods
Foods that are naturally: rich in vitamins, minerals and phytochemicals lean or low in solid fats without added solid fats, sugars, starches or
sodium retain naturally occurring components such as
fiber relatively few calories per standard serving
Nutrient-dense Foods
All vegetables, fruits, whole grains, fish, eggs and nuts prepared without added solid fats or sugars
Low-fat forms of fluid milk Meat and poultry prepared without added
solid fats or sugars Omega rich plant oils, monounsaturated
Nutrient Density
Nutrient Density
150
Fat-free(skim)milk
Low-fat(1%)milk
Reduced fat(2%)milk
Whole milk
Low-fatchocolate
milk
Kil
oca
lori
es
100
50
0
83
102
122
149158
200
Copyright © The McGraw-Hill Companies, Inc. Permission required for reproduction or display.
Opposite of Nutrient Dense
Low-Nutrient DensityEmpty Calorie
Few nutrients for the calories Many calories from solid fat or added
sugars
What We Eat vs. What We Should Eat
Calo-ries
from nu-tri-ent-
dense foods
Calo-ries
from solid fats and
added sugar
What We Eat
Calories from nutrient-dense
foods
Calories from solid fats and added sugar
Recommended to Eat
Serving Size vs Portions
Serving Size Standard measure of a food Food labels ChooseMyPlate
Portion Amount of food actually consumed
Portion Distortion
“To change the shape, size” “Not true representing true facts or reality”
Difficult to accurately estimate diet intake or measure ingredients
We error on the low-side…… More calories, fat, sugar, sodium
Portion Trends
Restaurants servings 250% larger than 20 years ago
Dinner plate surface area 40% larger than 1960
Joy of Cooking entrée portions 42% larger
Super, biggie, king-size, jumbo http://www.youtube.com/watch?v=
A6QnCdc6LkY
Portion Distortion
Bagel
Cheeseburger
Soda
Muffin
Popcorn
0 100 200 300 400 500 600 700 800 900 1000
Portion 20 years ago Portion today
1.5 ounces
20 ounces
6 inches
about 4 ounces
3 inches
11 cups
4 ounces
about 6 ounces
5 cups
8 ounces
Larger Portions Add Up100 extra calories
per day10 pound
weight gain per year
Maintaining a Healthy Weight is a Balancing ActCalories In = Calories Out
610 calories6.9 ounces
Calorie difference: 400 calories
FRENCH FRIES
20 Years Ago Today
210 calories
2.4 ounces
Walking leisurely for 1 hour and 10 minutes
burns approximately 400 calories*
*Based on 160-pound person
Increased French fries size: 400 more calories
Large Servings – Greater Intake 4 portions of mac and cheese (500-1000
grams) 6, 8, 10, 12” sub sandwiches Medium (120 gram), large buckets of popcorn
(240 grams) Varying potato chip bag sizes (28 gram to 170
gram bags) Double serving sizes for 5 year olds
All ate about 25-35% more
Reference Studies
Rolls, et al. Am J Clin Nutr, 2002, 76:1207-1213 Pudel et al. Int. J of Obesity, 1977: 369-386 Rolls, et al. Appetite, 2004;42(1)63-69 Wansink, et al. J Database Marketing, 1996; 60:1-
14 Fisher, et al. American J Clin Nutr, 2003;
77(5):1164-1170.
Primary Influences On Portions
Large packages Purchase smaller Portion into smaller size servings
Large size dishware (plates, cups, bowls) Use smaller
Primary Influences on Portions Large servings
restaurants – deli’s- prepared foods Offer smaller serving
sizes
Nutritionist Teach About Portions
Think about portion sizes Monitor, be aware of, learn about, correctly
estimate/measure
Visualize-Estimate Portions
Copyright © The McGraw-Hill Companies, Inc. Permission required for reproduction or display.
2 tbsp saladdressing, peanutbutter, margarine,etc.
Baked potatoSmall/medium fruitGround or chopped foodBagelEnglish muffin
3 oz meat, poultry, or fish
Large apple or orange1 cup ready-to-eat breakfast cereal
= 1 cup= ½ to ¾ cup= ½ to ²⁄ ³ cup measure= 2 tbsp measure
Portion sizes
1 ½ to 2 oz 2 teaspoons
Estimate Portions
Palm of hand women = 3 oz meat men = 4-6 oz meat
Fist = 1 cup Measure what bowls and
cups at home hold Measure a “handful”
Portions
Food Industry Response
Government Response
Labeling and Healthcare ReformGovernment regulations
Serving sizes of restaurants Labeling and nutrition analysis of
restaurant items School meals Taxes on sugary foods
Healthful Food in FoodserviceOperational
implications Labor Training Equipment Purchasing
Weights and Measures
Healthful Food in Foodservice