THE POWER OF FOOD Chapter 1. Learning Objectives Summarize factors that influence food selection Discuss the importance of providing healthier food.

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

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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