THE POWER OF FOOD Chapter 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 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 restaurants Carry out Delivered meals Limited time for home meal preparation

Why We Eat What We Eat  Age-Life Experiences  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  related 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 Same Vegetables49645 Whole-grain48745 Fish Chicken44849 Fruits Dairy products Beef Pork113552

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/AgeSedentaryModerateActive Female ,8002,0002, ,0002,000-2,2002, ,8002,0002, ,6001,8002,000-2,200 Male ,2002,400-2,8002,800-3, ,4002,600-2,8003, ,2002,400-2,6002,800-3, ,0002,200-2,4002,400-2,800

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

150 Fat-free (skim) milk Low-fat (1%) milk Reduced fat (2%) milk Whole milk Low-fat chocolate milk Kilocalories Copyright © The McGraw-Hill Companies, Inc. Permission required for reproduction or display.

Opposite of Nutrient Dense  Low-Nutrient Density  Empty Calorie  Few nutrients for the calories  Many calories from solid fat or added sugars

What We Eat vs. What We Should 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  A6QnCdc6LkY A6QnCdc6LkY

Portion Distortion

Larger Portions Add Up 100 extra calories per day 10 pound weight gain per year Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out

610 calories 6.9 ounces Calorie difference: 400 calories FRENCH FRIES 20 Years AgoToday 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 ( 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:  Pudel et al. Int. J of Obesity, 1977:  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):

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 salad dressing, peanut butter, margarine, etc. Baked potato Small/medium fruit Ground or chopped food Bagel English muffin 3 oz meat, poultry, or fish Large apple or orange 1 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 Reform  Government regulations  Serving sizes of restaurants  Labeling and nutrition analysis of restaurant items  School meals  Taxes on sugary foods

Healthful Food in Foodservice Operational implications  Labor  Training  Equipment  Purchasing

Weights and Measures Healthful Food in Foodservice