You have to remember the facts about the MY PLATE food guide in order to write nutritionally...
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Transcript of You have to remember the facts about the MY PLATE food guide in order to write nutritionally...
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
om
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