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Unit B Vocabulary 1 Vocabulary 3.01 – Understand the Principles of Basic Table Setting and Meal Service 1. Buffet – Serving style in which people help themselves to food prepared and set out on a table. 2. Cover – Arrangement of a table place setting. 3. Crystal – Glassware made with lead, giving it clarity and sparkle. 4. Family (American) Service – Serving style that involves passing food around table in serving dishes. 5. Flatware – Knives, forks, and spoons plus larger utensils, such as gravy ladles and cake servers. 6. Formal Service – Most elaborate food service style. Requires hired help, often used for banquets. 7. Holloware – Serving containers made of silver, silver plate, or stainless steel. 8. Hors d’oeuvers – Small morsels of hot or cold food featured at formal receptions and usually eaten in one or two bites. 9. Lead Glass – Material made from combining lead with silica (in the form of sand) and other materials used in the production of glassware; finest and most expensive type of glass. 10. Lime Glass – Material used in the production of glassware, which is made by combining the mineral lime with silica (in for the form of sand) and soda or potash; least costly type of glass. 11. Modified English Service – Formal way of serving meal at table; plates are placed in front of host, who puts food on plates and passes them. 12. Place Setting – Tableware for one person, including plate, glass, and typically knife, fork, and spoon. 13. Plate Service – Serving food by plating food in the kitchen and carrying plates to the table. 14. Reception – Social gathering usually held to honor person or celebrate event. 15. Russian (continental) Service - Style of meal service that requires the help of servants. No food is placed on the table; servants do all of the serving and clearing. 16. Service plate – Large, beautifully decorated plate used only for appetizer in formal service. 17. Stemware – Glassware with three distinct parts: a bowl, a stem, and a base. 2 18. Tableware – Any item for serving and eating food. 19. Table Linens – Table coverings and napkins. 3 Vocabulary 3.02 Understand the principles of table manners. 1. a la carte - Items listed and priced individually on restaurant menu. 2. Gratuity – Extra money, or tip, given to restaurant server for good service. 3. Manners – Social behaviors. 4. Reservation – Arrangement made ahead for table at a restaurant. 5. RSVP – Letters often included on an invitation that stand for the French, “Repondez s’il vous plait,” which means please respond. 6. Table Etiquette – Courtesy shown by good manners when eating. 4 Vocabulary 4.01 – Understand the six nutrient groups in food 1. Complete Proteins - A protein that has all essential amino acids 2. HDL - Good cholesterol (High-density lipoprotein) 3. Hydrogenation - Chemical process that turns vegetable oil into solids 4. Incomplete proteins - When a plant protein lacks one or more essential amino acids 5. LDL - Bad cholesterol (Low-density lipoprotein) 6. Omega-3 fatty acids - Fatty acid found in fish oil, lowers the risk of heart disease 7. Saturated Fatty Acids - Fatty acid that holds all the hydrogen that it can chemically hold 8. Triglycerides - Types of lipids known as fats 9. Anemia - A blood disorder caused by a lack of iron and red blood 10. Calorie - A unit used to measure the energy value of foods 11. Glucose - A name given to blood sugar which has carbohydrates 12. Malnutrition - Not getting the needed nutrients or an adequate diet 13. Complex carbohydrates - Starches, such as rice, bread, cereals, pasta, corn or dry beans 14. Dietary fiber - Plant material that is eaten, but can not be digested by human enzyme 15. Simple carbohydrates - High sugar content ingredients, such as, sucrose, honey, molasses, and candy 16. Starches - Complex carbohydrates stored in plants 17. Sugars - Sucrose is an example for this simple carbohydrate 18. Antioxidants - Helps prevent heart disease. Blueberries are a good example 19. Fat-soluble vitamins - Vitamins that are absorbed and stored in the fatty tissue of the body 20. Hypertension - Another name for high blood pressure, and linked with excessive salt 21. Major minerals - Calcium, magnesium and potassium 22. Osteoporosis - A calcium deficiency disease that causes weak bones 5 23. Water-soluble vitamins - These vitamins dissolve easily in water and are carried out through the urine 24. Dehydrated - Lack of water in the body 25. Nutrient - A life-sustaining chemical compound in foods/beverages 26. Dietary supplement - Vitamins and minerals taken in addition to your daily food intake 27. Cholesterol - Fat-like substance in all body cells. Found also in liver and egg yolks 28. Protein - Needed for growth and repair of hair, nails, skin and muscles 6 Vocabulary 4.02 – Understand nutritional needs through the life cycle, special nutritional needs, and types of eating plans. 1. Aerobic activity - A physical activity that speeds a person’s heart rate and breathing 2. Aerobic exercise - A vigorous activity that causes the heart rate to increase for at least 20 minutes 3. Anaerobic exercise - Running a 100-meter dash or lifting weights are examples of a short-intense burst of burning energy 4. Anorexia nervosa - An eating disorder where the person starves themselves 5. Basal metabolism - Just enough energy our body needs to stay alive and carry on vital processes 6. Behavior modification - Making gradual changes to your eating habits and activities in order to loose out 7. Binge eating disorder - An eating disorder where there is large repeated episodes of uncontrolled eating amounts of food 8. Body composition - Proportions of bone, muscle, fat and tissue that make up body weight 9. Body mass index (BMI) - A calculation of a person’s weight and height to determine overweight or obesity 10. Bulimia nervosa - Repeated binges followed by inappropriate behaviors to prevent weight gain 11. Calorie - The unit used to measure the amount of energy value in foods 12. Chronic diabetes - Severe condition in which the body cant control blood sugar levels 13. Colostrum - A thick yellowish fluids which has antibodies in breast milk and it will protect the body from infection 14. Dehydration - Abnormal loss of body fluids 15. Eating disorder - Abnormal eating behavior that harms one physical or mentally 16. Fad diet - A diet that is popular for a short period of time 17. Fetus - Unborn baby 18. Fitness - The body’s ability to meet physical demands 7 19. Food allergy - A reaction to the body’s immune system when exposed to protein in foods 20. Food intolerance - A negative physical reaction to food that does not involve the body’s immune system 21. Healthy weight - A body mass index of 18.5 to 24.9 in an adult 22. Lactation - Producing breast milk (breast-feeding) 23. Life span - Stages of human growth from birth through maturity 24. Nutrient-dense foods - Foods that have more vitamins and minerals compared to the number of calories it supplies 25. Obesity - A condition in which there is excessive fat in the body and the BMI is 30 or more 26. Obstetrician - Doctors who specialize in the care of pregnant women and child birth 27. Overweight - A condition where a person is 10 % or above normal weight or BMI is 25 thru 29.9 28. Pediatrician - Baby doctors 29. Peer pressure - Influence of people in the same age group 30. Processed food - Foods that have been canned, frozen, dried, cooked, or fortified 31. Recommended Dietary Allowance (RDA) - Amount of a nutrient needed by 98 % of the people in given age and gender groups 32. Stress - Physical or mental tension causes by a reaction to a situation 33. Underweight - A condition of being 10 % under your normal weight or a BMI of less than 18.5 34. USDA Food Guide - A recommended number of daily savings for each food groups 35. Waist-to-hip ratio - It’s calculated by dividing a person’s waist measurement by their help measurement 36. Weight management - Using healthy food choices and exercise to maintain a healthy weight 8 Vocabulary 5.01 – Understand Influence on Food Choices 1. Cultural influences - The customs and beliefs of a racial, religious or social group. 2. Economic influences - Food choices based on supply and demand, price and availability. 3. Environmental influences - Factors such as air, water, soil, mineral, plant and animal resources 4. External influences - Influences that come from outside of the individual or family. 5. Individual influences - Influences that are made by the individual such as physiological, psychological and situational or social. 6. Media influences - Influences such as television, print and the internet. 7. Physiological influences - Influences such as gender/age , wellness and activity levels 8. Psychological influences - Influences such as appetite emotions and thoughts 9. stress personal likes and dislikes. 10. Situational factors (social factors) - Influences such as stages of life, family schedules financial resources, knowledge, skills and peer group 11. Technological influences - The developments improving any methods for doing tasks. 12. Wellness - The state of being in overall good health. 9 Vocabulary 5.02 – Understand guidelines for healthful food choices 1. Daily Value – Current recommendations for a nutrient based on 2,000-calorie diet, expressed as percentage, set by federal government. 2. Dietary Guidelines for Americans – General USDA recommendations on food and fitness. 3. MyPyramid – USDA food grouping system that guides nutrition and health. 4. Nutrition Facts Panel – Panel on food labels; has easy-to-read data about food’s nutritional value. 5. Diet – The total balance of foods that you eat over a period of time. 10 Vocabulary 6.01 – Understand strategies of selecting and storing food 1. Category - A group of items that share similar characteristics. 2. Convenience store - Open for customer convenience, usually 24 hrs. a day. Prices are typically higher than regular grocery stores. 3. Dry storage - Food items stored in a cabinet and do not require refrigeration or freezing. 4. Electronic ordering - A process that allows ordering groceries over the internet, someone shops for you, and you go and pick them up. 5. Expiration date - The last date that a food product, should be used before it is considered spoiled or has lost quality and nutritional value, usually specified on the label or package. 6. Farmer’s market - A place to shop for groceries that is usually local and has fresh fruits and vegetables available for sale. Fresh cheeses and meats may also be available. 7. Fixed expense - A component of a budget that stays the same each time payment is due. 8. Flexible expense - A component of a budget that can change based on want or usage. 9. Food cooperative - A group of people that combine time, money and effort to buy foods together to save money and increase the freshness of products at the same time. Local produce is typically the main food component. 10. Food preference - Foods that an individual may particularly like. 11. Food spending plan - A method that helps a person to keep track of the money available and spent on foods. 12. Frozen foods - Foods that are purchased in the freezer section of the grocery store and are to be stored in the freezer after getting home. 13. Guideline - A rule to follow that meets or exceeds the needs for a specific topic. 14. Health food store - A specialty store where foods considered beneficial for a particular area of health. Prices tend to be higher. 15. Household budget - The monetary plan that helps a family or individual meets its goals. 16. Income - Money received in payment for work, as a gift, or won. 17. Meal manager - Someone who uses resources to reach goals related to preparing and serving food. Resources include time, income, and availability. 11 18. Non-peak hours - Hours available in a store that tends to be less busy; ideal for saving time when shopping. 19. Nutrition label - Attached to a food that has a listing of nutrients available in the food and is used to plan for health and nutrition. Nutrient values are based on an average person’s needs. 20. Promptly - Immediately. Without hesitation or time lapse. 21. Refrigerated storage - A storage area for foods kept at 33-41 degrees for food safety. 22. Sell-by date - The last date by which a food product should be sold before removed from grocery shelves. 23. Strategy - An organized set of guidelines 24. Supermarket/supercenter - Larger stores where groceries, cleaning supplies, and personal needs items may be purchased. 25. UPC code - A bar code on the packaging that gives price information as well manufacturer information. 26. Use by date - The date found on food packaging that indicates when a food should be used by for highest quality and nutrition. Food safety should be considered for highly perishable foods such as lunch meats and ground meats. 27. Value system - A set of rules by which people determine what is the most important to them. 28. Warehouse shopping - Large stores where groceries and other items may be purchased, typically in bulk. 29. Wilted - Produce that has lost its crispness and is limp. 12 Vocabulary 6.02 – Understand strategies in meal planning 1. Breakfast - A meal traditionally eaten in the morning to “break” the “fast” after a long period of time with out food. Non traditionally eaten any time of the day. 2. Color - A characteristic of food to consider when meal planning. Can make a meal more appetizing. 3. Dinner - A meal traditionally eaten in the evening. In the South, lunch may also be called dinner; while “dinner” is called supper. 4. Finished/convenience food dishes - Foods already prepared and used as part of a meal. Some convenience foods have all the ingredients included to prepare a dish but must be made at home. 5. Flavor - A characteristic of foods that should be pleasing to the taste and a consideration used when planning meals. 6. Lunch - A meal traditionally served in the middle of the day and non-traditionally at other times of the day. 7. Meal pattern - A time a meal is typically served based on personal or family needs. 8. Menu - A list of foods, usually in order of being served, served at a meal. 9. Menu planning - Time taken to decide on number of meals necessary for a period of time, usually a week at a time, and how and when the foods needed will be purchased. Amount of time needed for food preparation is also considered. 10. Scratch cooking dishes - Dishes that use no pre-prepared or prepackaged convenience foods. Considered “home-cooked.” 11. Semi-homemade cooking/Speed scratch dishes - Dishes that may use some preprepared foods or convenience foods as part of the ingredients to speed up the meal preparation process. 12. Shape - A characteristic of foods considered when planning meals. A variety of shapes in a meal is more appetizing. 13. Snacks - Foods eaten between meals as a way to minimize hunger or keep up energy levels. 14. Temperature - A characteristic of foods considered when planning meals. A variety of temperatures in a meal is more appetizing. 15. Texture - A characteristic of foods considered when planning meals. A variety of textures in a meal make it more appealing and interesting. 16. Time saving strategy - Methods used for food preparation that makes preparation time shorter. 13 17. Traditional vs. Nontraditional mealtimes - Traditional times-breakfast in the a.m., lunch around noon, dinner (supper) in the early evening. Non-traditional mealtimes may revolve around work schedules, social schedules or school schedules. 18. Variety - Using several foods in the food guidance system to create a meal to add appeal and meet nutritional goals. 14 Vocabulary 6.03 – Apply methods to prepare healthy meals and snacks. 1. Blends - Mixtures of herbs and spices used to season foods. 2. Herbs - Seasonings used to flavor recipes that are from the leaves of plants. May be fresh or dried, whole, crushed or ground. 3. Season - To add flavor to a dish by the addition of herbs, spices or a blend. Also a term meaning to condition a piece of cookware such as oiling cast iron skillets. 4. Spice - A seasoning used to add a distinctive flavor to foods. May be used in combination with herbs or other spices. 15 Unit B Notes 16 3.01 NOTES A properly set table provides each diner with the tableware needed for the meal being served. Tableware or Table Appointments o Table appointments are all the items needed at the table to serve and eat a meal. The classifications of tableware are: Dinnerware Flatware Beverageware Holloware o Caring for tableware o Table linens Choosing Placement o Centerpieces Choosing Placement Place Setting or Cover o Definitions o Guidelines for basic cover/place setting Dinnerware and placement Flatware and placement Beverageware and placement Holloware and placement o Types of tableware/table appointments for basic cover / place settings include: One-course meals Multiple course meals Meal Service and Cover or Table Settings are dependent on the: o formality/informality of the meal o menu o order in which food is served, and o availability of help. 17 The four most commonly used STYLES of meal service are: o Family-style When used Where used Other characteristics that describe family-style Linens and centerpieces Comparison with other types of meal service o Buffet When used Where used Other characteristics that describe buffet Linens and centerpieces Comparison with other types of meal service o Plate When used Where used Other characteristics that describe plate Linens and centerpieces Comparison with other types of meal service o Russian/Continental When used Where used o Other characteristics that describe Russian/Continental Linens and centerpieces Comparison with other types of meal service 18 3.02 NOTES Manners refer to social behavior. Table etiquette refers to a set of rules to be followed when eating Reasons for good manners o Feeling comfortable o Knowing what to do o Showing respect for others Categories of etiquette guidelines at home and when dining out o Preparing for the meal Cleaning up/remove headgear Being seated Starting serving/eating o During the meal Serving and passing food /course Sizing/Portions Discarding large pieces of food Using finger foods Rejecting food Removing foreign objects Using of tableware Dropping tableware Placing of hands, elbows Pleasing conversation o End of the meal Placing tableware / linens-napkin at the end of a meal/ Course Removing food / and tableware Leaving the table Assisting with cleanup o Dining out Being seated Ordering Dining in public Paying the bill and tips Informal vs. formal etiquette o When to use informal vs. formal o Other guidelines to consider Culture and tradition also influence table manners. What is acceptable in one culture may not be acceptable in other cultures. o Table manners in Western cultures How to serve Utensils Other o Table manners in Eastern cultures How to serve Utensils Other 19 4.01 NOTES Nutrients are provided by food and are essential for life. Nutrients impact our health and are released when food is digested. o There are six key classifications of nutrients that are needed for the body to function properly. WATER makes up about 55% to 75% of a human body. Functions o Aids in digestion, cell growth and maintenance. o Lubricates joints and cells o Regulates body temperature Use by the body o Storage in the body o Effect on the body Sources/Types o Liquids o Foods CARBOHYDRATES are the body’s main source of energy. Functions o Supplies more energy than any other nutrient o Provides fiber that aids in regularity o Helps digest fats Use by the body o Storage in the body o Effect on the body Sources/Types o Sugars o Starches o Fiber LIPIDS (FATS) are either solid or liquid and will not dissolve in water. Functions o Supply energy o Carry fat-soluble vitamins o Insulates the body o Protects organs o Provide essential fatty acids o Tenderizes ● Use by the body o Storage in the body o Effect on the body Sources o Dairy products, meats, lard, coconut, and palm oils o Fish, nuts, and oils (vegetable, canola, and olive) Types o Saturated (LDL-bad) o Unsaturated (HDL-good) o Monounsaturated fatty acid o Polyunsaturated fatty acid o Triglycerides 20 o Cholesterol PROTEINS are made from chemical building blocks called amino acids. Functions o Builds and repairs muscles and cell tissues o Helps the body make important substances o Regulates body processes o Supplies some energy ● Use by the body o Storage in the body o Effect on the body Sources o Dairy products, fish, meat, eggs, and poultry o Beans, grains, and nuts Types o Complete Proteins o Incomplete Proteins VITAMINS help regulate many vital processes and are divided into two main groups. Functions o Fat-Soluble Vitamins A, D, E, and K Stored in fatty tissues in the body Effect on the body o Water-Soluble B-Complex Group and Vitamin C Are not stored in the body, they dissolve in water and pass thru the urine. Effect on the body Sources: Fruits, vegetables, meats, eggs, whole grains, dairy MINERALS are inorganic substances that become part of the bones, tissues, and body fluids. Functions o Calcium: Builds bones and teeth o Iron: Combines with protein to help build hemoglobin o Potassium: Balances body water o Sodium: Helps nerves and muscles o Iodine: Helps the thyroid gland Use by the body o Storage in the body o Effect on the body Sources o Calcium: Dairy products, salmon, dark vegetables o Iron: Dark green vegetables and organ meats o Potassium: Bananas, potatoes, tomato products o Sodium: Salt, soy sauce, processed foods, cured meats o Iodine: Iodized salt and salt water fish Types o Calcium o Iron o Potassium 21 o Sodium o Iodine To impact positively on good nutrition and maintain good health one must: o Eat a variety of foods from the Food Guide Pyramid in small amounts o Drink plenty of water o Maintain a daily exercise routine o Avoid large doses of any single nutrient 22 4.02 NOTES From conception to death people have special nutritional requirements to assure health and growth. These requirements can be translated into food choices and dietary patterns that reflect a person’s individual culture and genetic heritage. It is best to consult with a medical provider before making drastic changes in the diet. NUTRITIONAL NEEDS THROUGH THE LIFE CYCLE: Nutritional needs impact food choices, both positive and negative, over one’s life cycle and are essential for one’s good health. Each stage of a person’s life cycle is affected by his /her diet. o Reasons for a healthy diet include: Prevent and overcome health problems Lengthen life span o Life cycles/stages: Pregnancy/lactation Needs o Increase iron intake o Increase folic acid o Increase caloric intake Avoid o Raw fish o Unpasteurized dairy products o Excessive caffeine Infancy/early childhood Needs o Nutrient-dense formulas o Breast milk (colostrum) o Easy-to-digest solid foods Avoid o Foods that produce common food allergies Preschool Needs o Balanced diet (MyPyramid Guidelines) o Two cups of dairy daily o Increased iron and calcium o Daily activity based on age, health, body size Avoid o High-sugar snacks o Fatty foods School-aged Children Needs o Balanced diet (MyPyramid Guidelines) o Three servings of dairy daily o Daily activity based on age, health, body size Avoid o High-sugar snacks o Fatty foods 23 Teen-aged Children Needs o Balanced diet (MyPyramid Guidelines) o Three servings of dairy daily o Daily activity based on age, health, body size o Girls should increase iron intake o Boys should increase caloric intake Avoid o Sugary soft drinks o “Empty calorie foods o Fatty foods Adults/Older Adults Needs o Balanced diet (MyPyramid Guidelines) o Three servings of dairy daily o Daily activity based on age, health, body size o Increased fiber Avoid o Fatty foods o Excessive sodium o Excessive sugar SPECIAL NUTRITIONAL NEEDS Chronic conditions and diseases that may be long-term or recurring may be reduced or cured by making healthier food choices. These conditions and diseases include following a special eating plan or medical nutrition therapy. A dietitian, nutritionist, or a physician can make specific recommendations for some of the major chronic conditions. The causes, symptoms, foods to include and to avoid for these chronic conditions and diseases are: ° High blood cholesterol Causes Eating fatty (saturated fats) foods Eating high cholesterol foods Lack of fiber in the diet Symptoms Elevated blood pressure Elevated HDL/LDL levels Foods to include Low-fat or fat-free foods Whole grains Lean meats Fish Fresh fruits and vegetables Foods to avoid Partially hydrogenated oils Processed snack foods Highly marbled meats 24 o Hypertension/high blood pressure Causes Eating foods with a high sodium content Eating foods with a high fat content Low consumption of foods containing calcium, potassium and magnesium Symptoms Elevated heart rate Shortness of breath with exertion Foods to include Low-sodium foods Fresh fruits and vegetables Whole grains Foods to avoid Highly processed snack foods Low fiber content High fat foods o Obesity Causes Eating high-fat content and low-nutrient foods Eating oversized portions Limited physical activity Inherited genetic traits Symptoms Increased health problems Elevated BMI rating Foods to include Reduced-fat and fat free foods Whole grains Lean meats Fish Fresh fruits and vegetables Smaller portion sizes Foods to avoid Highly processed snack foods Low fiber content High fat foods o Diabetes- Type II Causes Eating foods high in sugar Excessive body weight Low consumption of fiber Symptoms Excessive thirst Fatigue 25 Foods to include Low-sugar and sugar-free Whole grains Protein foods Reduced-fat and fat-free Foods to avoid Foods that are high in sugar Foods that are high in simple carbohydrates ° Osteoporosis Causes Lack of calcium and exercise Symptoms Brittle bones or bones that break easily Hormonal changes Deficiency of vitamin D Foods to include Calcium and Vitamin-rich foods Foods high in phosphorous Dark green leafy vegetables Foods to avoid Caffeine Soft drinks Alcohol Tobacco products Eating disorders are self-destructive conditions created by emotions, attitudes and behaviors related to food, eating and weight. These disorders are difficult to overcome without professional help. The most common types of eating disorders have major effects on the body. o Anorexia nervosa the intense fear of gaining weight, although already thin. Causes An unrealistic body image Peer pressure to be thin Symptoms Eating rituals Extensive exercise Obsession with dieting o Bulimia nervosa is characterized by two traits, binge eating followed by purging. Purging includes the abuse of laxatives, diet pill and diuretics. Bulimics often stay within 10 to 15 pounds of a healthy weight. Causes Guilt associated by overeating The desire to control weight by any means Symptoms Tooth decay 26 Blistered hands Ruptured esophagus o Binge eating is characterized by eating abnormally large amount of food in a short time. Causes Feeling depressed Guilt Symptoms Consuming 3000 to 5000 calories and day Excessive weight gain Food sensitivities fall into two classifications, food allergies and food intolerance. o A food allergy is an abnormal response to certain foods by the body’s immune system. A trace of this food can cause serious health problems and even death. The FDA now requires that all food allergens be clearly identified on food labels. Examples include: Milk Eggs Peanuts Wheat Soy Shellfish o A food intolerance is a physical reaction to food but does not involve the immune system. An intolerance usually is a less serious digestive problem and may include: Lactose intolerance, sensitivity to the sugar in cow’s milk. Gluten intolerance, sensitivity to gluten products TYPES OF EATING PLANS o Eating plans may be due to one’s eating preferences and food choices and could affect health. One needs to understand the advantages and disadvantages of these plans before choosing these plans. These eating plans are vegetarian eating plans and ethnic eating plans which include: VEGETARIAN EATING PLANS o Vegan Characteristics Eat only food from plant sources Advantages ● Diet is high in fiber ● Low in saturated fats Disadvantages Diet may lack vitamin D and B 12 o Lacto-Vegetarian Characteristics Eat foods from plant sources and dairy products Advantages ● Diet is high in calcium. 27 Disadvantages ● Diet may lack some nutrients vital for pregnant women and young children. o Ovo-Vegetarian Characteristics Eat foods from plant sources and eggs Advantages ● Eggs are high a good alternative protein source. Disadvantages ● Whole eggs contain cholesterol and be limited. o Lacto-ovo-Vegetarian Characteristics Eat foods from plant sources, dairy products and eggs. Advantages ● Milk and eggs are good sources for protein and most vitamins and minerals. Disadvantages Whole egg and milk both contain cholesterol and should be limited. ETHNIC EATING PLANS The new National Heart, Lung, and Blood Institute Obesity Guidelines recommend trying different ethnic cuisines to give a variety in eating plans while counting calories and fat. Many ethnic cuisines offer nutritious food choices with low fat and low calories. The most commonly studied ethnic eating plans are classified by foods and health effects: o Asian Examples Advantages Disadvantages o Caribbean Examples Advantages Disadvantages o Indian Examples Advantages Disadvantages o Latino/Hispanic Examples Advantages Disadvantages o Mediterranean /Middle Eastern Examples Advantages Disadvantages o Native American Examples Advantages Disadvantages 28 5.01 NOTES Individuals make food choices because of: o Nutrition o comfort ` o wellness o entertainment, and o enjoyment o adventure. o family and social ties Food choices are influenced in many ways. The two types of influences are individual and external. Individual influences include: o Physiological influences which are affected by: gender/age wellness and activity levels o Psychological influences which are affected by: appetite emotions and thoughts stress personal likes and dislikes o Cultural influences are shared by racial, religious, or social group and include: religious customs yearly traditions o Situational factors (social factors) stages of life family schedules financial resources knowledge and skills peer group o External influences are those that come from outside of the individual or family and include: Media influences are a constant source of information about food products and nutrition issues. Media include: television print Internet and other electronic media Economic influences are affected by consumers willing to pay for products and producers willing to provide them. Economics include: supply/demand price food’s availability Environmental influences are factors such as air, water, soil, mineral resources, plants and animals. Environment includes: ecological factors climate issues land availability local agriculture Technological influences are developments improving any methods for doing tasks. Technology includes: food processing/additives food preparation biotechnology advancements 29 5.02 NOTES Three credible sources of information one can rely upon for science-based nutrition and fitness information are the Dietary Guidelines for Americans, MyPyramid.gov, and the American Dietetics Association. The Dietary Guidelines for Americans: o Provide science-based nutrition and fitness information for healthy lifestyles and reducing risk of chronic diseases, such as cardiovascular disease, type 2 diabetes, hypertension, osteoporosis, and certain cancers. o Are developed jointly by the U.S. Department of Health and Human Services (HHS) and the U.S. Department of Agriculture (USDA). o Are revised every five years to reflect the most current scientific information. o Beginning with the 2005 edition, contain more technical information, making it oriented more toward policymakers, healthcare providers, nutrition educators, and nutritionists than the general public. o Encourage most Americans to make wiser food choices, eat fewer calories, and be more physically active. o Make recommendations for: Americans over age 2. Specific population groups. Monitoring those at risk for chronic diseases. Key recommendations made by the Dietary Guidelines for Americans include: o Eat a variety of nutrient-dense foods and beverages from the basic food groups. o Choose foods that limit the intake of saturated and trans fats, cholesterol, added sugars, and salt. o Choose fiber-rich fruits, vegetables, and whole grains. o Choose potassium-rich fruits and vegetables. o To maintain a healthy body weight, balance calories consumed with calories used for energy. o To prevent weight gain, gradually decrease calories consumed in foods and beverages and increase physical activity. o Participate in regular physical activity and limit sedentary activities. Teens – 60 minutes on most, but preferably all, days of the week Adults – 30 minutes on most, but preferably all, days of the week o For weight reduction and added health benefits, increase exercise. MyPyramid (www.mypyramid.gov): o Is a personal diet and activity plan that includes interactive tools to help one analyze and plan his/her food choices based on the Dietary Guidelines for Americans, simply by answering five questions related to : Gender Age Height Weight Regular physical activity o Is divided into six vertical bands of different colors, representing the five good groups and oils. The bands vary in width to indicate different amounts are needed from different food groups. The food groups are: 30 Fruits (red) Vegetables (green) Grains (orange) Meats and beans (purple) Milk (blue) Oils (yellow) o Shows a figure walking up stairs to stress the importance of physical activity. o Offers a wide-range of nutrition and physical activity information resources for the general population, as well as for specific audiences, such as Preschoolers (2-5 years old) Kids (6-11 years old) Women who are pregnant or breastfeeding. A balance between food intake and physical activity affects weight management and health. o This balance is based on: Age Gender Body size Physical activity level Overall physical health o Eating nutrient-dense foods provides the most nutrition from food calories. Comparing nutrient-dense foods and low-nutrient foods is important to be able to make healthful food choices. NUTRIENTDENSE FOODS LOW-NUTRIENT FOODS High in nutrients, low in calories Low in nutrients, high in calories Low in fats and refined sugars High in fats and added sugars Food preparation can turn nutrient-dense foods into low-nutrient foods. o To control weight: Balance calories from foods and beverages with calories used. Know recommended calorie needs for teens depend on gender and activity level. GENDER SEDENTARY MODERATE ACTIVE Girls 14-18 1800 Calories 2000 calories 2400 calories Boys 14-18 2000-2400 2400-2800 2800-3000 Make small decreases in food and beverage calories and increase physical activities. Control portion sizes of foods ingested for a healthy eating plan. Being able to visualize and recognize appropriate portion sizes is important. These size comparisons may be helpful. ● ¼ cup = golf ball ½ cup = a small muffin 1 cup = palm of hand or a pair of rolled up sports socks 3 oz. = a computer mouse 31 1 slice of bread = a CD case Engage in moderate- to vigorous-intensity activity while not exceeding calorie intake requirements. Some people may need to consult with a health care provider before participating in this level of activity. Achieve physical fitness by including: cardiovascular conditioning, stretching exercises for flexibility, and Resistance exercises or calisthenics for muscle strength and endurance. Another credible source of timely and objective food and nutrition information is the American Dietetic Association (ADA). The ADA: o Is the world’s largest organization of food and nutrition professionals, committed to improving the nation’s health through research, education, and advocacy. o Maintains a website, www.eatright.org/, which contains nutrition information for consumers and the media, including the following categories of information: news releases, consumer tips, fact sheets, exchange lists for diabetes, good nutrition reading list, links to other nutrition-oriented sites. o Offers consumers food and nutrition information through a variety of programs and services, such as National Nutrition Month. o Works with federal and state legislators and agencies on policy issues, which affect consumers and the practice of dietetics. o Provides information to help individuals recognize junk science claims in advertising. o Provides 10 red flags which may be used to identify non-scientific claims regarding nutritive values and unhealthful food practices. Before making any major dietary or physical activity changes, one should consult a health care provider. 32 6.01 NOTES Factors affecting food selection and store options o All families have different food needs. Factors that affect food selection are: Family income Shopping skills of the meal manager Time available for food preparation Family food preferences o Store options available for obtaining food Categories of store options Size Price Service Examples of store options Comparisons of store options Strategies for saving money on food purchases o To keep from overspending on the monthly budget, a household budget, including a food spending plan is critical. The basic components and calculations in a food spending plan are Listing monthly income Listing fixed expenses Listing flexible expenses Calculating leftover income after expenses for saving o Effects of following a monthly household budget and food spending plan can cause a person/family to be over or under budget and will affect the amount of disposable income to spend or save. o Cost saving strategies that affect the amount one spends on food include: Review unit pricing/ cost per serving. (Price for food by weight or unit) Clip and categorize coupons. (Incentives for the consumer provided by the manufacturer or store) Other money saving strategies in a food spending plan: o Prepare a shopping list o Organize a shopping list by store layout o Review store ads o Shop when you are not rushed or hungry o Shop at non-peak hours o Compare food groups for price, quality, and nutritional value o Compare fresh, convenience, semi-homemade o Review amount of money spent on restaurants, take out and snacks Strategies for selecting food o Determining the best buy for food is not an easy task. One must compare price, seasonal foods, how food items are to be used, and nutritional value. o Understand the basic four categories of available packaged foods, guidelines/strategies for selecting, examples, and comparisons of foods to determine proper selection. Canned Boxed / packaged Fresh Frozen 33 6.02 NOTES MEAL PATTERNS Meal patterns are used to plan meals. A meal pattern is a listing of basic foods normally served in a meal. A meal pattern should include all the nutrients needed in a day based on MyPyramid. As a general guideline: o Breakfast includes ¼ of the daily nutritional needs o Lunch includes about 1/3 of the daily nutritional needs o Dinner / Supper includes about 1/3 of the daily nutritional needs o Snacks supply the remaining nutritional needs Understanding the need for eating meals throughout the day is important to maintain good health. Traditional foods for basic meals may be substituted into nontraditional meals as long as nutritional needs for age, body type, and health concerns are met. Time availability always plays a factor in what one chooses to plan to eat. Comparing the advantages and disadvantages to what foods to eat when is an important part of meal planning for the meal manager and the consumer. o Breakfast, or morning meal, is considered to be the “most important meal of the day”. Oftentimes it is eaten “on the run”. It should include: foods rich in complex carbohydrates some fruit dairy product protein product o Lunch should include: vegetables such as salads or one dish meals protein food o Dinner should include: a variety of foods from each food group STRATEGIES for MENU PLANNING Meal planning factors to consider when planning meals: o age and health concerns o number being served o budgeted dollar amount for food o time and energy available o preparation skills o equipment available o food availability o food for leftovers for additional meals Menus are a useful tool in helping a meal manager reach the goal of providing good nutrition. A menu is a list of the foods to be served in a meal. Some menus are planned with several courses. Basic strategies for planning menus include selecting: o informal vs. formal menus o protein food first or one-dish meal /casserole o vegetables as a compliment to the protein o salad if needed o appetizer / dessert if needed o beverage 34 o order of foods on the menu as it is eaten Time-saving strategies affect menu planning in time and energy saved and may include: o meals / recipes with smaller pieces that cook in less time o one-dish meals o slow-cooker recipes o quick-cook recipes o microwave recipes o responsibilities of all family members o cook ahead and freeze meals o use of leftovers in other meals Strategies for meal appeal: o Plan meals which are quick, inexpensive, satisfying, and healthy. o Plan to include a variety of: colors flavors shapes and sizes temperatures textures Weekly planning means that meals should be planned both by the week and by the day, depending on the number of meals the family will consume. Advantages of this planning include: o saves time in planning and shopping o assures all nutritional needs are met o preparation methods can be anticipated o creativity and variety can be included in meals o leftovers can be incorporated Planning for special situations o Planning for one and eating at home is important and poses some problems. Advantages - Provides better nutrition when avoiding eating out - Lowers the cost of the meal - Can prepare individual servings and freeze other single servings for later Disadvantages - Recipes are difficult to cut to single servings - Buying single units is a challenge and may be more expensive o Planning for special needs includes planning for family members who have special health needs. Common health-related menu planning guidelines include: Examples of low-fat diets or meals Examples of low-cholesterol diets or meals Examples of low-carbohydrate diets or meals Examples of low-sodium diets or meals 35 Meal preparation strategies: Meal planning also involves consideration of a variety of meal preparation strategies. Depending on resources available, the meal manager will choose from one or a combination of the meal preparation strategies including: o Scratch Cooking: Meal planning and preparation that uses a recipe and basic ingredients for most foods served. Advantages - Provides maximum variety and creativity in meal preparation - Controls ingredients based on health concerns - Maximum nutritional value - Fewer additives and preservatives - Less waste in packaging - Uses fresh ingredients - Helps relieve stress - Shares responsibilities to provide time with friends and family - Saves money Disadvantages - Takes longer to plan - Takes longer to shop - Takes more time and energy to prepare Examples of scratch cooking foods o Semi-homemade/speed-scratch: Meal planning and preparation that uses a convenience food, such as a mix or already prepared food, as part of the recipe. Advantages - Provides shortcuts to save time - Adds variety and creativity to recipes - Usually less expensive than convenience foods - Easier for inexperienced cooks to prepare semi-homemade / speed scratch versus scratch recipes Disadvantages - Less opportunity to adjust flavor - Less meal appeal than scratch - More additives and preservatives than scratch - Extra packaging - More costly than scratch - Examples of semi-homemade / speed scratch foods o Finished/convenience: Meal planning and preparation that uses all precooked, ready –to-heat, serve and eat foods Advantages - More convenient than scratch or semi homemade 36 - More time saving than scratch or semi homemade - More energy saving than scratch or semi homemade - Minimizes fear of lack of cooking success - Usually more nutritious than fast foods if you compare labels - Faster to use Disadvantages - More expensive than the other meal preparation strategies - Highest sodium/ fat content as compared to other meal preparation strategies - Flavor and appearance may not compare as well as the other meal preparation strategies - More additives and preservatives than all other meal preparation strategies - More packaging than the other meal preparation strategies Examples of finished/convenience foods 37 6.03 NOTES To prepare a healthy, quick, and inexpensive meals and snacks, complete the following steps: 1. Plan a menu based on number of people being served, meal appeal, time available, family wants and needs, health, and budget 2. Consider the family’s meal pattern preferences 3. Consider foods that produce leftovers to shorten preparation time for future meals and snacks 4. Review recipes\ 5. Complete market order 6. Complete work plan 7. Complete the timetable 8. Gather ingredients and equipment 9. Prepare/cook food 10. Clean up as you go 11. Set table 12. Serve 13. Store leftovers according to safety and sanitation practices 14. Clean up final preparation equipment and eating utensils (Start with the glassware, plates, utensils, and pots and pans last) 15. Store equipment and utensils 16. Evaluate meal 38 Unit B Learning Questions 39 Unit B Learning Questions 3.01 Why does one need to understand how to set a table properly? What are the classifications of tableware/table appointment; how are they cared for; how are they selected / chosen; how are they placed in meal service? What are the table setting guidelines for types of meals? How are different types of meal service and table settings commonly used? How do the different types of meal service and table settings compare? 3.02 What are differences in manners and table etiquette? What are the reasons for good manners at mealtime and when eating? What are appropriate etiquette guidelines for home and in a restaurant and why are they important? Does an informal vs. formal mealtime setting make a difference in the manners one uses? How do different cultures compare in the use of appropriate etiquette guidelines within their own culture? 40 4.01 What are the classifications of nutrients, functions, and their food sources? Why is it important to eat a variety of foods? 4.02 What are the examples of nutrient needs and foods to avoid during the lifecycle? How do healthy food choices reduce risk for major chronic conditions, diseases and eating disorders? What are examples and influences of vegetarian and ethnic eating plans on health? 41 5.01 Why do we eat the food we eat? What are the individual and external influences on an individual’s food choices? 5.02 What are credible sources of scientific nutrition and fitness information? What are the Dietary Guidelines for Americans, who compiles them, and why were they established? What are key recommendations provided by the Dietary Guidelines for Americans and why were they extablished? How does MyPyramid.gov help one to follow guidelines for healthy food choices? How do calorie intake and physical activity influence weight management? What is the American Dietetic Association, what does it do, and why I is the association so important? 42 6.01 What factors affect how someone shops for food? What store options are available when shopping for food? What are shopping strategies? What are the components of a household budget/food spending plan and its benefits? What are cost-saving strategies and their benefits? How do food labels compare and how are they used to select healthy foods? What are the guidelines, categories, examples, and effects of storing food properly? 6.02 How are meal patterns used in menu planning? What factors should be considered when planning meals? What basic strategies for planning menus should be followed? How does “variety” influence meal planning? How does planning in advance affect menu planning? What are special planning situations and how do they affect menu planning? How do different meal preparation strategies affect meal planning and preparation? 6.03 What are the steps in preparing healthy, quick, and inexpensive meals and snacks? 43 Unit B PowerPoints (PowerPoints are numbered. The number is at the bottom right of each slide. Each new PowerPoint begins on a new page. Some are blank for spacing reasons.) 44