Nutrition for Foodservice and Culinary Professionals Chapter 13 Nutrition for All Ages © 2013 John Wiley & Sons, Inc. All rights reserved. Learning Objectives Describe how to ensure enjoyable mealtimes with young children and teach them good eating habits. Plan menus for preschool and school-age children and identify the nutrients that children are most likely to be lacking, their food sources, and why they are important. Identify three nutrients that are very important for adolescents and why they are important. Plan menus for adolescents. © 2013 John Wiley & Sons, Inc. All rights reserved. Learning Objectives (cont’d) Describe factors that influence the nutritional status of older adults, and identify nutrients of concern for older adults, their food sources, and why they are important. Plan menus for healthy older adults. Describe signs and treatment of eating disorders and who is most likely to have an eating disorder. Plan nutritious menus for athletes. © 2013 John Wiley & Sons, Inc. All rights reserved. A healthy diet for almost any age includes the following: High in healthy carbs such as fruits, veggies, whole grains, legumes, soy Low in refined carbohydrates (sugar and white flour) More good fats such as vegetable oils—very low in saturated fats and trans fats Emphasize lean proteins—with little or no red meat © 2013 John Wiley & Sons, Inc. All rights reserved. Nutrition and Menu Planning for Children Children need increasing amounts of kcalories: ◦ A 2 year old needs about 1000 kcal/day. ◦ By age 6, a child needs closer to 1,700 kcal/day. Children need more fat up to age 4. ◦ Children from 2 to 3 can eat up to 40 percent of total kcalories from fat. ◦ Children from 4 to 18 should keep fat between 25 to 35 percent of total kcal, mostly unsaturated. ◦ Children over 2 years old—limit saturated and trans fats to 10 percent or less of total kcalories. © 2013 John Wiley & Sons, Inc. All rights reserved. Problem Nutrients for Children Fiber—fruits, veggies, whole grains, beans and peas, nuts (not found in meat, poultry, fish, dairy or eggs) Iron ◦ Lack of iron causes fatigue and affects behavior, mood, and attention span ◦ Sources: lean meat, whole grain and enriched breads and cereals, eggs, legumes © 2013 John Wiley & Sons, Inc. All rights reserved. Problem Nutrients for Children (cont’d) Calcium and vitamin D ◦ Both are found in milk. ◦ Needed to build bones and teeth. ◦ Children from 2 to 3 need 2 cups/day. ◦ Children from 4 to 8 need 2½ cups/day. ◦ Encourage low-fat and fat-free milk. © 2013 John Wiley & Sons, Inc. All rights reserved. Growth Spurts and Food Jags Growth spurts are times when requirements for kcalories and nutrients are greatly increased due to rapid growth. Appetite improves during growth spurts—at other times, the child’s appetite is often low. Food jags—a habit of young children in which they eat mostly one food (such as hotdogs) for a period of time. © 2013 John Wiley & Sons, Inc. All rights reserved. How to make mealtimes with preschoolers less stressful: Make mealtimes as relaxing as possible. 2. Don’t nag, bribe, force, or cajole a child to eat. Stay calm. The child is the best judge of when he or she is full. 3. Children learn to hate the foods they are encouraged to eat and to desire the foods used as rewards. Once children know that you won’t allow eating to be made into an issue of control, they will eat when they are hungry. 1. © 2013 John Wiley & Sons, Inc. All rights reserved. How to make mealtimes with preschoolers less stressful (cont’d): 4. 5. 6. 7. 8. 9. Allow children to choose what they eat from two or more healthy choices. Let children participate in food selection and preparation. Make sure children have appropriate size utensils and can reach the table comfortably. Eat at fairly regular times. Serve small portions. Don’t use desserts as a reward. Make dessert a normal part of the meal. © 2013 John Wiley & Sons, Inc. All rights reserved. How to make mealtimes with preschoolers less stressful (cont’d): 10. Ask children to try new foods but don’t make them. Continue putting foods they have rejected on their plate for future meals. It may take 12 exposures before they try it. Children have more taste buds than adults. © 2013 John Wiley & Sons, Inc. All rights reserved. What influences a child’s eating habits? Parents, sibling, and friends Parents’ interactions with their children Television— commercials especially Internet School breakfast/lunch programs © 2013 John Wiley & Sons, Inc. All rights reserved. Menu Planning for Preschoolers Offer simply prepared foods and avoid foods that are mixed together. 2. Present new foods repeatedly. 3. Offer at least one colorful food. 4. Preschoolers may be reluctant to eat vegetables—they are more likely to be accepted if served raw and cut up as finger foods. Serve cooked veggies a little undercooked. 1. © 2013 John Wiley & Sons, Inc. All rights reserved. Menu Planning for Preschoolers (cont’d) 5. 6. 7. 8. 9. Provide at least one soft or moist food that is easy to chew—and a crisp or chewy food to develop chewing skills. Avoid strong-flavored and highly salted foods. Serve carbohydrates such as whole-grains— preschoolers enjoy. Avoid lumps in soups, etc. Before age 4, serve food in bite-sized pieces. © 2013 John Wiley & Sons, Inc. All rights reserved. Menu Planning for Preschoolers (cont’d) Serve foods warm, not hot. 11. Cut-up fruits and vegetables make good snacks. 12. Serve good sources of nutrients that may be lacking: fiber, iron, calcium, vitamin D. 13. Minimize choking hazards: slice hot dogs in quarters lengthwise, avoid hard foods or large chunks, remove pits, cut grapes in quarters, spread PB thin. AVOID popcorn and hard or gummy candies. 10. © 2013 John Wiley & Sons, Inc. All rights reserved. School-age Children Better eaters than preschoolers. They generally have better appetites and will eat a wider range of foods. Breakfast is a very important meals for schoolage (and all) children—breakfast helps students perform at school. © 2013 John Wiley & Sons, Inc. All rights reserved. What can parents do to encourage kids to eat healthy foods and exercise? Be a good role model. Have nutritious food choices readily available at home. Make sure the kids get breakfast. Have regular family meals as much as possible. Limit television and media use—encourage physical activity © 2013 John Wiley & Sons, Inc. All rights reserved. Menu Planning Guidelines for School-Age Children Serve a wide variety of foods. 2. Good snack choices are important: fresh fruits, vegetables, dried fruits, unsweetened fruit juices, whole-grain bread and crackers, popcorn, pretzels, muffins, milk, yogurt, cheese, pudding, sliced lean meats and poultry, peanut butter. 3. Balance menu items higher in fat with those lower in fat. 1. © 2013 John Wiley & Sons, Inc. All rights reserved. Menu Planning Guidelines for School-Age Children (cont’d) 4. 5. 6. 7. 8. Pay attention to serving sizes. Offer iron-rich foods—hamburger, peanut butter, baked beans, chili, dried fruits, wholegrain, and enriched grains. Offer high-fiber foods. Serve good sources of calcium. Breakfast is an important meal—should be rich in protein and good carbohydrates. © 2013 John Wiley & Sons, Inc. All rights reserved. Nutrition and Menu Planning for Adolescents Adolescence—period from 11 to 21 years of age. ◦ Starts about 10 or 11 for girls and 12 or 13 for boys. ◦ The growth spurt is intense for 2 to 2½ years and then there are a few more years of growth at a slower pace. Males now put on twice as much muscle as females do and females gain proportionately more fat. © 2013 John Wiley & Sons, Inc. All rights reserved. Adolescent males need more kcalories, protein, magnesium, and zinc for muscle and bone develop than females do; however females need increased iron due to the start of menstruation. © 2013 John Wiley & Sons, Inc. All rights reserved. Nutrition for Adolescents Females have to pack a lot of nutrients into their diet—which can really be hard if trying to lose weight. Problem nutrients: ◦ Calcium and vitamin D (bones): milk/dairy ◦ Iron (growth – blood): lean meat, whole-grain and enriched breads and cereals, eggs, legumes ◦ Potassium: fruits, veggies, dairy, legumes, meat © 2013 John Wiley & Sons, Inc. All rights reserved. Adolescent Eating Adolescents make most of their own food choices—they eat more meals away from home, eat more ready-to-eat foods, skip more meals, and eat at irregular times. The media has a powerful influence. Adolescents are influenced by their body image. Parents can continue to positively influence adolescents’ eating habits by being good role models, etc. © 2013 John Wiley & Sons, Inc. All rights reserved. Menu Planning for Adolescents Emphasize carbohydrates with fiber. Offer well-trimmed lean beef, poultry, and fish. Offer low-fat and nonfat milk. Have nutritious snack choices—such as vegetable stuffed pita pockets, yogurt with fruit, whole-grain muffins, fruits, or fig bars. Emphasize quick and nutritious breakfasts. Serve foods rich in iron, calcium, vitamin D and potassium. © 2013 John Wiley & Sons, Inc. All rights reserved. Nutrition Over the Lifespan: Older Adults The number of older adults has been steadily increasing in the United States. © 2013 John Wiley & Sons, Inc. All rights reserved. The Aging Process Sensitivity to taste and smell declines. Decreased thirst sensation. Dental problems may affect ability to chew. Movement of food through digestive tract slows and can cause constipation and heartburn. BMR declines 8 to 10 percent from age 30 to 70 due to fat replacing some muscle. Each organ system declines—heart (blood pressure increases), kidney, etc. Loss of bones—osteoporosis is common. © 2013 John Wiley & Sons, Inc. All rights reserved. For older adults, regular physical activity is one of the most important things they can do for their health. © 2013 John Wiley & Sons, Inc. All rights reserved. Nutrition for Older Adults Older adults need fewer kcalories—so there is less room in the diet for empty-kcalorie foods. Nutrients of concern: ◦ Water—decreased thirst sensation ◦ Calcium—Need four servings from dairy ◦ Vitamin B12—adults over 50 don’t absorb well unless it is the type found in fortified foods and supplements ◦ Vitamin D—out in the sun less and less is made even when in the sun © 2013 John Wiley & Sons, Inc. All rights reserved. Menu Planning for Older Adults 1. 2. 3. 4. 5. 6. Offer moderately sized meals and half portions. Emphasize high fiber foods. Moderate the use of fat. Dairy are important sources of calcium, vitamin D, protein, potassium and B12. Offer adequate protein but not too much. Moderate the use of salt and salty ingredients. © 2013 John Wiley & Sons, Inc. All rights reserved. Menu Planning for Older Adults (cont’d) Use herbs and spices to make foods flavorful. 8. Offer a variety of foods—and include international foods. 9. Fluid intake is critical, so offer a variety of beverages. 10. If chewing or swallowing is a problem, softer foods can be provided such as tender meat, ground meats, well-cooked vegetables, chopped salads, soft fruits, soft breads, pudding, and so on. 7. © 2013 John Wiley & Sons, Inc. All rights reserved. The MyPlate recommendations shown here are for sedentary 50- and 70-year-old men and women. The MyPlate plan for sedentary 70-year-old women allows only 120 empty Calories/day. To meet this allowance, food choices must be nutrient dense. High-fiber foods are important because fiber is often low in the diets of older adults. Sufficient beverage consumption is important to ensure that water needs are met. © 2013 John Wiley & Sons, Inc. All rights reserved. Eating Disorders Eating disorders are psychological disorders that cause serious disturbances to your everyday diet, such as eating extremely small amounts of food or severely overeating. Severe distress or concern about body weight or shape often characterizes an eating disorder. Stringent dieting to achieve an “ideal” figure can play a role, as well as troubled relationships, perfectionism, and low self-esteem. © 2013 John Wiley & Sons, Inc. All rights reserved. Types of Eating Disorders Anorexia nervosa Bulimia nervosa Binge-eating disorder © 2013 John Wiley & Sons, Inc. All rights reserved. Nutrition for the Athlete Many athletes require more kcalories, carbohydrate, and protein. Carbohydrates and fat are the primary fuel sources for exercise. Young athletes and women need to pay attention to iron and calcium. © 2013 John Wiley & Sons, Inc. All rights reserved. Water Water is the most crucial nutrient for athletes. Athletes need to hydrate before exercise and then drink between 4 and 8 fluid ounces every 15 minutes during activity. Your fluid loss will depend on how big you are, your fitness level, exercise duration, and temperature. For every pound that is lost, you need to drink at least 2 cups of water. © 2013 John Wiley & Sons, Inc. All rights reserved. Sports Drinks Sports drinks contain a dilute mixture of carbohydrate and electrolytes. Most contain about 50 kcal/cup with about 3 to 4 teaspoons of carbohydrate and small amounts of sodium (lost in sweat) and potassium. Sports drinks are primarily designed to be used during exercise lasting 60 minutes or more. © 2013 John Wiley & Sons, Inc. All rights reserved. Carbohydrate Loading Carbohydrate or glycogen loading is a regiment involve three or more days of decreasing amounts of exercise and increasing consumption of carbohydrates (up to 60 to 70% of total kcal). This is done before an event to increase glycogen stores, because increasing glycogen stores will enhance performance by providing more energy during lengthy competition. © 2013 John Wiley & Sons, Inc. All rights reserved. Menu Planning Guidelines for Athletes Include a variety of foods. 2. Offer lots of good carbs, such as whole grains, beans and peas, fruits, vegetables, and dairy. 3. Don’t offer lots of foods with lots of fat. Most athletes don’t need a lot of fat—so offer lean proteins, low-fat and fat-free milk, and foods such as fried foods and ice cream in moderation. 1. © 2013 John Wiley & Sons, Inc. All rights reserved. Menu Planning Guidelines for Athletes (cont’d) Offer a variety of fluids, not just soft drinks and other sugared drinks. 5. Make sure iodized salt is on the table. 6. Include good sources of iron, calcium, and zinc at each meal. Zinc is found in shellfish, meat, poultry, legumes, dairy, whole grains and fortified cereals. 7. After competition and workouts, offer a balanced meal with lots of fluids. 4. © 2013 John Wiley & Sons, Inc. All rights reserved. Precompetition Meal The precompetition meal should fuel the athlete and help settle the stomach. The meal should consist of easily digestible carbohydraterich foods and be moderate in protein as well as low in fat and fiber. High-fat foods take longer to digest and can cause sluggishness. Substantial precompetition meals are served 3 to 4 hours before competition to allow enough time for stomach emptying and to avoid cramping. The meal should include 2+ cups of fluid for hydration and about 300 to 1,000 kcalories. Smaller meals may be served 2 to 3 hours before competition. © 2013 John Wiley & Sons, Inc. All rights reserved. Hot Topic: Fighting Childhood Obesity America’s children and youth are less active, consume more fat and sweetened beverages, and eat fewer healthy foods, especially fruits and vegetables, than children of previous generations. More children and adolescents are obese than ever before. Contributing factors include genetic, behavioral, and environmental factors. © 2013 John Wiley & Sons, Inc. All rights reserved. Environmental Factors High sugar drinks and less healthy foods on school campuses (K12). Lack of daily, quality physical activity in all schools. No safe and appealing place in many communities to play/be active. Advertising of less healthy foods. Limited access to healthy, affordable foods. Greater availability of high energy dense foods. Increasing portion sizes. Lack of breastfeeding support. Television and media. © 2013 John Wiley & Sons, Inc. All rights reserved. Consequences of Childhood Overweight High blood pressure High cholesterol Increased risk of type 2 diabetes Asthma Obese children more likely to become obese adults © 2013 John Wiley & Sons, Inc. All rights reserved. Tips for parents: Provide breakfast and at least one fruit or vegetable at every meal/snack. Choose lean protein. Serve appropriate portion sizes. Serve whole grains. Use low-fat or nonfat milk and dairy. Limit sugar-sweetened drinks. Don’t use food as a reward. Involve children in buying and making meal. Children need at least 60 minutes of moderate intensity active most days of the week. © 2013 John Wiley & Sons, Inc. All rights reserved. Tips for foodservice operators/chefs: Serve the foods kids want—but reengineer the ingredients, methods, and presentations. Use attractive shapes and colorful combinations and serve attractively. Make food fun. Promote basic staff knowledge. Some veggies need to be blanched and grilled or roasted before eating. For veggies and dip, blanch and shock vegetables. © 2013 John Wiley & Sons, Inc. All rights reserved. Tips for foodservice operators/chefs (cont’d): For breakfast, prepare a fruit bowl: oatmeal with honey and ground cinnamon, or whole-wheat pancakes or waffles with chicken sausage. Disguise whole grains. Involve children in picking foods. Reduce the amount of refined-food snacks. Offer alternatives such as turkey, cheddar, grape, and strawberry kebabs. Add fresh and dried fruits to whole-grain baked goods. © 2013 John Wiley & Sons, Inc. All rights reserved.