You have to remember the facts about the MY PLATE food guide in order to write nutritionally balanced menus. Fruits ½ cup= 1 avg. serving 2 cups daily.

You have to remember the facts about the MY PLATE food guide in order to write nutritionally balanced menus.

Fruits ½ cup= 1 avg.

serving 2 cups daily

Vegetables ½ cup = 1 avg.

serving 2 ½ cups daily

Dairy: 1 cup= 1 avg. serving 24 ounces daily

Protein 3oz. = 1 avg. serving

6 oz. total daily

Remember, at least 1 dark green or deep yellow and 1 citrus fruit or vegetable is needed every day.

Grains

¾ cup = 1 avg. serving 1 oz. = 1 avg. serving 6 ounces total daily

We see color and shape!

We taste sweet,

sour, salty, and bitter. (some add “umami”…

savory)

We hear food while we eat it or cook it.

We feel texture and temperature.

Smell is stimulated while food is eaten

and being prepared.

Condiments are accent-flavored foods usually not eaten alone, but

added to other foods to compliment their flavors.

Condiments should NOT be confused with spices like salt and pepper. Condiments appeal to the

senses!

Catsup

Mustard

Soy Sauce

Salad Dressings

Mayonnaise

Relish

Syrup

BBQ Sauce

Sour cream

_____ ¾ cup oatmeal w/ 1 tsp. sugar and dash cinnamon

_____ 1 cup milk

_____ 4 oz. orange juice

Macaroni & Cheese _____ ¾ cup macaroni _____ 2 slice cheese

Sandwich _____ 1 bun _____ 2 oz. hotdog w/ 1 tsp. catsup

_____ ½ cup green beans

_____1 medium apple

_____ 8 oz. iced tea

_____ 3 oz. meatloaf

_____ 1 large baked potato w/ 1 T. sour cream

_____ 1/2 cup corn

_____ 1 dinner roll w/ 2 tsp. butter

_____ 8 oz. tomato juice

_____ 1 cup grapes (snack)

GD

F

G DD PP

Vitamin C

GG PV Vitamin AF_

P

VVVGV

FF

ERROR! There are only 5 ounces of grains in

this menu!

Sugar & cinnamon are spices, not condiments

Although the term “diet” is commonly associated with weight loss, it actually just refers to the combination of foods included in

our daily intake.

There are many special diets, for health, social, and cultural reasons.

is best for weight loss. The average person burns 1,800

calories per day in a process called metabolism. It the calorie intake exceeds

the number burned…the excess are stored as fat. It only takes 3,500 extra

calories to make an extra pound.

Following the rules of special diets can prove to be quite a juggling act…

A bland diet limits spicy or greasy foods.

A diabetic diet controls sugar intake.

A low-carbohydrate diet limits sugars

and starches.

A vegetarian diet excludes meat, poultry

and seafood.

A low-cholesterol diet limits saturated fats. A low-sodium diet

limits salt intake.

A vegan diet limits animals and

animal products.

A low-fat diet limits all fats.

Controls food production,

manufacturing, and accurate

labeling. Servings

RD

A

Rec

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men

ded

D

aily

All

ow

ance

Ingredients are always listed in

order of quantity…by weight!RDA

Recommended Daily Allowance

Breakfast is the first meal of the day. The

word derives from the idea of ‘break’ing the

involuntary ‘fast’

during hours of sleep. The meal was

popularized in the United States by

Edward Bernays during the 1920s and 1930s, in order to promote sales

of bacon.

A ‘full breakfast’ is a meal featuring all food groups (and perhaps several breads & cereals) and includes hot foods, such as meat and eggs. Although breakfast

includes traditional foods, it is often served all day long.

On the European continent, breakfast

consisted of a very light meal eaten in the

warmer weather near the Mediterranean coast,

while the Northern Europeans in colder climates ate a more substantial morning

meal. A typical Continental breakfast

consists of juice, coffee and milk, or hot

chocolate with a variety of sweet cakes and

pastries, often with a sweet jam, cream, or

chocolate filling.

A Continental breakfast (sometimes called a Mediterranean breakfast) is a light meal

meant to satisfy one until lunch.

The word ‘brunch’ is a blend of the two words breakfast and lunch. It

is usually served during the late morning hours,

replacing both the breakfast and luncheon

meals. Traditional breakfast foods are

served for brunch, but are accompanied by

some standard luncheon items such as

vegetables and desserts.

Eggs are one of the most versatile of breakfast foods. The pleats on a chef’s hat or ‘toque’,

up to 100 of them, are said to represent the number of ways an egg can be prepared!

Eggs can be purchased fresh in the shell, frozen, dried,

reconstituted, or in the form of egg ‘substitutes’.

Eggs provide protein for the meal.

Protein group

Poached Fried Scrambled

Shirred: baked with butter or

cream in a small casserole dish

called a ‘ramekin’

Soft-cooked (‘coddled’ or cooked

just below boiling for 3 minutes instead of 10;

served hot)

Eggs Benedict

Bacon, sausages, Canadian bacon, and ham are favorite breakfast meats, each

having a distinctive strong flavor created through a curing process… a flavor to

‘wake up the mouth’. To prevent shrinkage on these high-fat meats, cook them at low temperatures and drain the

excess fat on paper towels. Steak is another common breakfast meat. Protein group

Tomatoes, onions, olives, peppers are

common vegetables served

for breakfast… especially as

ingredients in an omelet.

Hash browns or fried potatoes are a

starchy vegetable that is a ‘filling’ and ‘energizing’ addition

to breakfast.

Vegetable group

Fruit group

Citrus fruits such as

oranges and grapefruit ‘wake up’ the mouth!

A fruit compote contains

fruit, cooked in

syrup.

½ cup of fruit OR fruit juice is an average serving size

Strawberries, bananas, raisins, blueberries, etc.

complement cereals

The most common breads served at breakfast are

quick breads, which rise quickly with baking powder

or soda rather than with the slower-acting yeast.

Some quick breads start as a dough… a mixture that is firm

enough to pick up with the hands.

Scones

Coffee cake

Biscuits

Cake donuts

Grains group

Many quick breads start as a batter… a mixture that is too soft and ‘runny’ to be picked up with the hands.

Waffles Cornbread Pancakes Crepes

Muffins French Toast (made with a

milk/egg mixture)

Yeast breads eaten for breakfast are often pre-made the day before, since many take hours to ‘raise’ before baking.

Bagels, English muffins,

croissants, brioche, and

toastRaised, glazed

donuts and rolls

There are over 400 different types and size of boxes of cold cereal available in today’s market, made from oats, wheat, corn, barley, rye, soy, and

other high-fiber grains.

There are two types of hot cereals: whole/cracked/flaked such as oatmeal, and granular

such as farina (cream of wheat). Cooked (fried, boiled, or baked grits)

Grains group

Dairy group

Cheese

Yogurt

Coffee is drip-brewed, percolated, vacuum brewed, or French-pressed. It may be

served black, or with cream and/or sugar. It may be ‘regular’ or ‘decaffeinated’ (free of the stimulant caffeine). The ‘brewing’ process involves boiling or simmering.

Other than milk and fruit juices, coffee, tea, and hot chocolate beverages are the most

common breakfast drinks.

Tannins, the oils from the coffee beans, give coffee a bitter flavor

if held for over an hour.

Cocoa is chocolate in

milk; hot chocolate is chocolate in

hot water. Compare

nutrients and calories.

Coffee is ‘brewed’; tea is ‘steeped’ (tea leaves are

soaked in hot water). Tea has less caffeine than coffee.

Espresso: coffee made under pressure; double strength

Café latté or latté: (ka-FAY LAH-tay)

1/3 espresso and 2/3 steamed milk

Cappuccino: (kap-oo-CHEE-no)equal parts of espresso coffee and milk and froth, sometimes sprinkled with cinnamon or powdered cocoa

Café au lait: (ka-FAY-o-LAY) similar to latte except that drip-brewed coffee is used instead of espresso, with an equal amount of milk. Some add sugar.

White coffee: black coffee with unheated milk added. Some add sugar.

Mocha: a latte with chocolate added.

Chicory: a coffee substitute, used especially during wartime

Today’s Americans are increasingly aware of

the importance of breakfast to start the day, but fast-paced

mornings don’t allow much time for meals.

The fast-food industry has responded.

The breakfast table may be set formally or informally.

Brightly-colored linens, dinnerware, or centerpieces provide part of your

morning ‘wake up call’!

Fruit Bread

Milk or water

Juice

Coffee spoon

Napkin folds

Knife blade

faces in

Pieces 1” from table edge