so, what’s a healthy meal? writing healthy menus the hows and whys
TRANSCRIPT
So, what’s a healthy So, what’s a healthy meal?meal?
Writing Healthy MenusWriting Healthy Menus
The Hows and WhysThe Hows and Whys
By Celia López Martin MS, By Celia López Martin MS, RD RD
Consultant DietitianConsultant Dietitian
Nevada Division of Aging Nevada Division of Aging ServicesServices
Key points in menu Key points in menu planningplanning
1. Know your clients!1. Know your clients!
• know what they like and know what they like and what they needwhat they need
• Don’t assume you know, Don’t assume you know, do a surveydo a survey
• Watch for plate waste, ask Watch for plate waste, ask whywhy
Key points…Key points…
2. Consider your 2. Consider your resources! resources!
• Can you get all the needed Can you get all the needed ingredients?ingredients?
• Does the chef have the necessary Does the chef have the necessary skills?skills?
• Can you prepare the items with Can you prepare the items with the existing equipment?the existing equipment?
Key points…Key points…
3. Consider your budget3. Consider your budget
• Buy seasonal foods in Buy seasonal foods in seasonseason
• Buy in large quantitiesBuy in large quantities
• Don’t select menu Don’t select menu items you cannot afforditems you cannot afford
Key points….Key points….
4. Plan for variety4. Plan for variety
Vary foods to allow for adequate nutritionVary foods to allow for adequate nutrition
Avoid serving the same form of food on Avoid serving the same form of food on consecutive daysconsecutive days
For example: Spaghetti with Meat Sauce For example: Spaghetti with Meat Sauce on Monday and Sloppy Joe on Tuesdayon Monday and Sloppy Joe on Tuesday
Key points…Key points…
5. Plan for eye appeal5. Plan for eye appeal
Use at least one or two colorful foods Use at least one or two colorful foods and use them with foods that have little and use them with foods that have little colorcolor
Use a variety of shapesUse a variety of shapes
Try to visualize the appearance of the Try to visualize the appearance of the food on the platefood on the plate
Key points…Key points…
YesYes NONORoast BeefRoast Beef Roast BeefRoast Beef
Mashed PotatoesMashed Potatoes Mashed PotatoesMashed Potatoes
Mixed VegetablesMixed Vegetables CauliflowerCauliflower
Carrot Raisin SlawCarrot Raisin Slaw Sliced CucumbersSliced Cucumbers
Sliced PineappleSliced Pineapple Tapioca PuddingTapioca Pudding
MilkMilk MilkMilk
Key points…Key points…
6. Vary the method of preparation 6. Vary the method of preparation and the form of the foodand the form of the food
For example:For example: Serve vegetables raw and cooked, Serve vegetables raw and cooked,
steamed or stir friedsteamed or stir fried
Serve canned, frozen and fresh fruits and Serve canned, frozen and fresh fruits and vegetablesvegetables
Key points…Key points…
7. Plan for contrast in texture and 7. Plan for contrast in texture and flavorflavor
Offer crisp foods with soft foodsOffer crisp foods with soft foods
Use strong and mild flavored foods Use strong and mild flavored foods togethertogether
Key points…Key points…
YesYes NONORoast BeefRoast Beef Roast TurkeyRoast TurkeyMashed PotatoesMashed Potatoes Mashed PotatoesMashed PotatoesMixed VegetablesMixed Vegetables Creamed White Creamed White
CornCornCarrot Raisin SlawCarrot Raisin Slaw Sliced CucumbersSliced CucumbersSliced PineappleSliced Pineapple Tapioca PuddingTapioca PuddingMilkMilk MilkMilk
Key points…Key points…
7. Consult the nutritional guidelines7. Consult the nutritional guidelines
CaloriesCalories ProteinProtein Fat FatSaturated FatSaturated Fat FiberFiber Cholesterol Cholesterol
Vitamins: A, C, D, E, B complexVitamins: A, C, D, E, B complex
Minerals: Calcium, Copper, Iron, Minerals: Calcium, Copper, Iron, MagnesiumMagnesium
Zinc, Potassium, SodiumZinc, Potassium, Sodium
Steps in writing a healthy Steps in writing a healthy menumenu
1. Determine a time period1. Determine a time period
• Will it be a weekly Will it be a weekly menu?menu?
• Will it be a cycle menu?Will it be a cycle menu?
• If cycle, how long?If cycle, how long?
Steps in writing...Steps in writing...
2. Select meat and other entrées first2. Select meat and other entrées first
MonMon TuesTues Wed Thur Wed Thur Friday Friday
ChickenChicken Fish Beef Egg Fish Beef Egg TurkeyTurkey
CheeseCheese Pork Pork Vegt Fish Chicken Vegt Fish Chicken
Steps in writing ...Steps in writing ...
3. Plan soups and sandwiches at the 3. Plan soups and sandwiches at the same time as entrées if they are same time as entrées if they are going to be the main dishgoing to be the main dish
• Use cream and broth type soupsUse cream and broth type soups
• Vary the breads used in Vary the breads used in sandwichessandwiches
Steps in writing ...Steps in writing ...
4. Select vegetables 4. Select vegetables and side dishes and side dishes that are that are compatible with compatible with the entréesthe entrées
Steps in writing ...Steps in writing ...
5. Select a salad that 5. Select a salad that complements or is a complements or is a contrast in texture contrast in texture to the other menu to the other menu itemsitems
Include: green, mixed Include: green, mixed vegetable, fruit, vegetable, fruit, molded, slawsmolded, slaws
Steps in writing…Steps in writing…
6. Select a variety of whole grain 6. Select a variety of whole grain breadsbreads
For example: cracked wheatFor example: cracked wheat
7 grain7 grain
corn muffinscorn muffins
bran rollsbran rolls
oatmeal muffinsoatmeal muffins
Steps in writing…Steps in writing…
7. Plan light desserts with hearty 7. Plan light desserts with hearty meals,meals,
use mainly fruit based desserts or use mainly fruit based desserts or fat free yogurtfat free yogurt
Steps in writing…Steps in writing…
8. Although a choice of beverages 8. Although a choice of beverages is usually provided, unless your is usually provided, unless your entrée offers cheese or yogurt, low entrée offers cheese or yogurt, low fat milk is the best choice to help fat milk is the best choice to help you meet the DRI for: you meet the DRI for:
calcium, riboflavin, protein, calcium, riboflavin, protein, vitamins A& Dvitamins A& D
Steps in writing…Steps in writing…
9. After planning the menu, check carefully to 9. After planning the menu, check carefully to see if it has met the established criteria.see if it has met the established criteria.
10. Evaluate the menu again after the meals 10. Evaluate the menu again after the meals have been served.have been served.
11. Make notations of difficulties 11. Make notations of difficulties encountered.encountered.
12. Make changes before serving it again.12. Make changes before serving it again.
So, what is a healthy So, what is a healthy meal?meal?
One that provides:One that provides: About 700 calories, not more than 30% of the total About 700 calories, not more than 30% of the total
calories from fat, 10% from saturated fatcalories from fat, 10% from saturated fat Less that 300 mg of cholesterolLess that 300 mg of cholesterol Less than 800 mg of sodiumLess than 800 mg of sodium At least 10 gm of fiberAt least 10 gm of fiber About 1200 mg of potassiumAbout 1200 mg of potassium About 400 mg of calciumAbout 400 mg of calcium About 34 gm of proteinAbout 34 gm of protein About 3 mg of ironAbout 3 mg of iron And 1/3 of the DRI for vitamin A, C, D, B vitamins, And 1/3 of the DRI for vitamin A, C, D, B vitamins,
copper, zinc, magnesiumcopper, zinc, magnesium
Shall I become a Shall I become a magician?magician?
Or, better yet …Or, better yet …
Use the menus and recipes provided Use the menus and recipes provided by the Division of Aging Servicesby the Division of Aging Services
The menus have been analyzed to make sure The menus have been analyzed to make sure they meet 1/3 of the DRIthey meet 1/3 of the DRI
Recipes to go with the menu are providedRecipes to go with the menu are provided
A breakdown of the nutrients that each menu A breakdown of the nutrients that each menu provides is also availableprovides is also available
More details about the More details about the menusmenus
Most recipes are similar to those used in Most recipes are similar to those used in the past the past
Recipes have been modified to provide Recipes have been modified to provide less sodium and fatless sodium and fat
More fruits and vegetables are includedMore fruits and vegetables are included
Breads included are higher in fiberBreads included are higher in fiber
More details about the More details about the menusmenus
Milk included is 1%Milk included is 1%
High sodium items such as ham, bacon, High sodium items such as ham, bacon, pickles, olives, are kept to a minimumpickles, olives, are kept to a minimum
Must use the menus as they are in order Must use the menus as they are in order to meet the DRIsto meet the DRIs
LS=low sodiumLS=low sodium LF= low fatLF= low fatFF=fat freeFF=fat free
More details…More details…
Recipes need to be tested, evaluated and Recipes need to be tested, evaluated and adjustedadjusted
As you use them, if you make As you use them, if you make adjustments, please inform me and I adjustments, please inform me and I will let you know if the change can be will let you know if the change can be worked in and still meet the guidelines worked in and still meet the guidelines
Questions are Questions are welcomewelcome