Train the Trainer

F&B Manual / Culinary Train the Trainer A.J.P NUTRITION INFORMATION Dietary Guidelines #1 Eat a variety of foods Enjoy eating foods every day from each of the 5 food groups: Fruits, vegetables, whole grains / cereals / breads / pasta, milk and milk products, meats / fish / poultry / eggs / and meat alternatives #2 Maintain a healthy weight Increase physical activity Lose weight gradually Reduce calories by eating foods lower in fat and sugar #3 Choose a diet low in fat, saturated fat and cholesterol Choose low-fat protein sources such as lean meats, fish, skinless poultry, and beans / peas Use no or low-fat milk products and moderate amounts of eggs and cheese Limit intake of fats on and in foods and those used during cooking. Read food labels carefully for fat contents #4 Choose a diet with plenty of vegetables, fruits and grain products Eat more fresh fruits and vegetables including dry beans and peas Eat whole grain breads, cereal, pasta, and rice Increase fiber intake by eating food they contain fiber naturally #5 Use sugars only in moderation Read food labels carefully and use less of all sugars and foods containing large amounts of sugars including: honey, syrups, sucrose, glucose, dextrose, maltose, lactose, and fructose. Select fresh fruits #6 Use salt only in moderation Use salt sparingly in cooking and at the table Limit intakes of processed and canned foods Read labels for sodium, salt and high salt ingredients - choose low / unsalted items #7 If you drink alcoholic beverages, do so in moderation Alcoholic beverages supply calories but little or no nutrients Limit daily intake to one (for women) and two (for men) DIETARY GOALS 2015 - 2020 FOOD PYRAMID Is a picture or a visual representation of the Dietary Guidelines Replaces the “Four Food Groups.” Recommended Servings & Sizes Food Group Serving Example Serving Sizes Bread 6-11 1 oz. bread 1 oz. cereal 1/2 cup cooked rice, cereal or pasta Fruit 2-4 1 medium apple, banana or orange 3/4 cup juice Vegetable 3-5 1 cup raw leafy 1/2 cup chopped or cooked 3/4 cup juice Meat 2-3 2-3 oz. cooked lean meat, fish, etc. 1-1 1/2 cups cooked beans 2-3 eggs Dairy 2-3 1 cup milk or yogurt 1 1/2 oz. natural cheese Fats, Oils and Seeds Use Sparingly MODERATE CALORIES Many Westerner need to reduce their daily caloric intake to achieve a healthy body weight (HBW). Excessive caloric intake has been linked to a variety of health risks because it leads to weight gain. Moderation of calories is the responsibility of the individual; however, the restaurant can help the customer achieve HBW by providing healthy menu selections. WHAT IS A CALORIE? A calorie is a unit in which energy is measured; it is the amount of heat or energy necessary to raise the temperature of one gram of water by one degree Celsius. This energy is technically measured in kilocalories, kilocalories, or Calories (thousands of calories). Most people refer to the energy found in foods as “calories.” For the chef, restaurateur, and consumer, calories are used as a measure of the amount of energy found in food. These values are then used to determine the caloric content of a recipe, menu or a typical day. This calorie information is determined by referring to published reference materials such as charts, books, or even computer software packages. Although foods are comprised of many components, calories - the energy in food - come from only four sources: carbohydrate, protein, fat and alcohol. Foods and beverages are comprised of varying amounts of these four dietary components. Each gram of carbohydrate that a food contains will provide four calories. Protein will also provide four calories. A gram of fat will provide nine calories, while each gram of alcohol provides seven calories. Although alcohol does provide calories, it is not considered a primary nutrient, because it cannot be used by the body to promote growth, maintenance or repair. The body’s primary energy nutrients are considered to be carbohydrate, protein, and fat. Foods provide varying amounts of these three energy nutrients. The body’s cells obtain energy by breaking down the energy nutrients - carbohydrate, protein and fat - from food. Some of this energy is used to do work, some is stored, and some is released as heat to keep the body warm. metabolism refers to this energy, specifically the total energy required for all the chemical reactions that go on in all cells of the body. The amount of energy or calories that your body needs in a day varies. Factors which affect energy requirements by the body’s metabolism include: age (calories needed decreases with increasing age), gender (male or female), hormones, climate, body composition (percent of lean tissue versus fatty tissue), activity (sedentary, moderate or strenuous), and stress (physical and emotional). For weight loss, a pound of body fat is estimated to contain 3500 calories. For a weight loss program to be effective, an individual should reduce caloric intake or increase activity level by approximately 3500 calories for each pound of fat loss anticipated. In general, meant following a safe diet program can expect to lose two to three pounds of fat in a week; for women, one to two pounds of fat per week. Most men can lose greater than these amounts show a change in the body’s fluid levels, which may ultimately be replenished in the body. Many health professionals recommend that caloric intake not go below 1200-1500 for women and 1500-1800 for men during a weight loss regimen. Typically, the caloric level does not go below the individual’s basal metabolic rate. It is important to eat enough food to maintain metabolic rate while trying to lose weight. This also will help to assure that the weight loss is fat weight and not muscle or water weight. Be realistic. Weight loss methods should allow for as much time to lose the weight as it took to gain the weight. Methods used to achieve quick weight loss are usually followed by quick weight gain. NUTRITIONAL COOKING: CALORIE CONTROL This Nutritional Guideline -- moderate calories -- is the responsibility of the individual. However, restaurants can help support an individual’s goal to moderate calories and to achieve a healthy body weight (HBW) by providing healthy menu selections. When developing a healthy menu, it is important that it provide a high level of satiety and enjoyment. Strategies to use in the restaurant to achieve the nutritional guideline objective include: reducing the portion size of meats; reducing the quantity of fat used; increasing volume and variety of high complex carbohydrate foods, such as starches, breads, legumes, vegetables and fruits; and moderating use of butter and creams. An average four-course meal, together with a piece of bread or roll, a pat of butter, and a glass of wine, should contain about 800 to 1000 calories - less than half the calories of an average restaurant meal. The meal should also meet all the Seven Nutritional Guidelines for Cooking. however, counting calories is not the main purpose of nutritional cooking. The main objective is to provide high quality and good tasting menu selections and to let customers decide what and how much they want to eat. Calories Energy Energy Intake Output per gram of food product How much is a gram? A Tablespoon of butter is 1/2 ounce or 14 grams MDDERATE USE OF FAT - SPECIFICALLY SATURATED FAT - AND CONTROL DIETARY CHOLESTEROL Total fat in the diet should not exceed 30% of total calories. Saturated fat should not exceed 10% of total calories, and daily dietary cholesterol should be controlled to 300 milligrams or less. A high-fat intake--specifically saturated fat--has been linked to a variety of life-threatening diseases, such as cardiovascular disease and some types of cancer. Fat Many people think that they should totally eliminate the fat in their diet as well as the fat in their body because of adverse health effects associated with a high body fat level and over-consumption of fat. This attitude has led to a strong misconception about fat. Fat in the body and in food performs many positive functions. It is critical to maintain a normal amount of body fat as well as the recommended amount of total fat in the diet. A chef, restaurateur, or consumer must learn how to control body fat content and how to use the different types of dietary fats to achieve a balance in the diet. Moderation is the key. Fat in the Body Fat plays many important roles in the body. This nutrient carries the fat-soluble vitamins A, D, E, and K, protects the body by surrounding and cushioning all the vital organs, and helps to maintain body temperature by insulating the body surface. Cell membranes are mad primarily of fat. Our body fat provides protection against injury and helps to keep certain organs in place. Digestion of fat begins in the small intestine, combining with bile, an emulsifier. The gallbladder, a storage organ for bile, releases bile into the contents of the small intestine. Here, emulsified at blends with watery digestive secretions. Enzymes from the pancreas enter the small intestine to attack the emulsified fat. The enzymes break down the fats into small molecules, small enough to be absorbed into the bloodstream. While in the stomach, fat floats to the top of all the stomach fluids, slowing digestion and increasing satiety - the felling of "fullness." Dietary Fats Foods have vastly differing fat contents, contributing different types and amounts of fat to the diet.

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