Child Foundation, founded in 1989 to promote proper ... like broccoli, apples and mandarin oranges. sRed Robin's ... wed
November 09
Culinar y Nutrition News: Downsizing Calories and Portions
Presented by ACF Chef & Child Foundation and Clemson University
I
eliminate calories. The bad news is that
of a dish. Animal products, such as meat
nation—just look at our excessive
the ultimate goal of healthy eating is to
and dairy, not only contain a hefty supply
food portions and growing waistlines.
decrease the calories consumed, which
of fat and calories, but they are also
Something’s got to give, and that
means you must cut back on something.
among the most expensive ingredients on
t is no secret that we are a supersized
the menu. Therefore, cutting back slightly
something is calories. Calories provide energy from food, but for quite some
As with any culinary masterpiece, when
will save calories for your customers and
time, we have been overindulging in
it comes to reducing calories, it all boils
valuable dollars for your business.
a surplus of them found in oversized
down to individual ingredients. Some
portions. Now is the time for chefs and
ingredients need to be decreased in
But let’s face it—customers expect
customers alike to rethink the calories
terms of portions while others can be
more food for their money, so
and portions prepared and consumed.
increased in portions to balance out the
downsizing the overall portion of a dish
overall caloric content and portion of a
may not be the most reasonable means
dish. This statement is especially true
for decreasing calories. Just because
when increasing the portions of fiber-
you trim down the amount of meat and
filled, nutrient-dense plant foods while
cheese in a dish, does not mean the
decreasing the portion of certain fat- and
overall portion of the dish has to be
calorie-dense foods.
smaller. To make up for the reductions
CALORIES VERSUS PORTIONS “Downsizing calories and portions” is somewhat of a trick statement. While most people assume calories and portions go hand in hand, they are,
in the meat component, plant foods
in fact, separate entities in the great
can be increased. We are not talking
pursuit of healthy dining. For example,
REDUCE CALORIES AND COST
you can reduce calories without
Maybe the easiest and most cost-efficient
about increasing the amount of starchy
necessarily decreasing the portion, and
ingredients to curb for calorie reduction
plant foods, like pasta and potatoes,
in some cases, the portion can actually
are the meat and lipid (fat) components
which will only add more calories in the
be enlarged. One would think that reducing the portion of certain foods would make a dish look much smaller in terms of food on the plate. However, The Volumetrics Eating Plan: Techniques and Recipes for Feeling Full on Fewer Calories (Harper Collins, 2005) by Barbara Rolls, is built on the idea of reducing calories and maximizing the portion size of foods served. The picture shown illustrates how more food can actually possess the same amount of calories. Therefore, the good news is that you do not have to reduce the overall portion of a dish to
This calorie comparison illustrates how you don't have to reduce portions to eliminate calories. Left, unhealthy foods, and right, more nutritious foods that contain the same amount of calories.
w w w. a c f c h e f s. o rg | p a g e 1
form of starchy carbohydrates. More
6. Focus on reducing the amount of calories
MODIFYING AN EXISTING
specifically, we are referring to piling high
per bite below the intended calorie range.
vegetables, fruits, beans and nuts, while
After the main ingredients and portion sizes
RECIPE IS ONE THING,
skimming back on the meat on a plate. In
are determined, add ingredients for flavor
BUT ACTUALLY CREATING
the end, the plate should be a symbol of
and to balance nutrients without exceeding
AN ORIGINAL DISH IS A
moderation, variety and balance.
calorie limitations.
COMPLETELY DIFFERENT STORY.
STEP-BY-STEP RECIPE MODIFICATION
7. Consider the possible comparisons that might be made to the original version. If
Here is a simple step-by-step procedure for
the modified recipe does not completely
modifying recipes to create reduced/low-
capture the flavor and expectations of
calorie dishes adapted from The Culinary
the original dish, consider calling it by a
Institute of America’s The Professional
different name to eliminate any association
Chef’s Techniques of Healthy Cooking
with the original dish.
Second Edition (John Wiley & Sons, Inc., recipe development or modification are
RIGHT PORTIONS FOR THE RIGHT PRICE
moderation, variety and balance.
There are several ways to reduce
2000). Remember, the keys to any successful
calories without compromising customer
1. Select a dish that is already moderate in
satisfaction. As previously mentioned,
fat rather than recipes that rely heavily on
you can reduce the portions of specific
high amounts of fat for flavors and textures.
ingredients, like meat, and compensate for the overall portion of the dish by adding
2. There are two main areas that
more vegetables and fruits. Another idea
can be considered for adjustments:
for calorie reduction is to offer reduced
techniques and ingredients. (Refer back
portions of popular menu items. Many
to September’s article for tips on healthful
establishments serve special reduced
cooking techniques.)
portions at a lower price for lunch and
early bird dinner specials. Therefore, you can broaden this offer into dinner service by maintaining reduced portions of your entrées at a special price. Both of these modes of reduction have two things in common: they reduce the calories consumed as well as the food cost.
THINK OUTSIDE THE BOX Modifying an existing recipe is one thing, but actually creating an original dish is a completely different story. But if you enjoy the process and challenge of working outside the box, then starting from scratch is for you. However, this will require more work from you and your staff and entails getting to know what your customers want. Surveying the staff on their knowledge of customer requests and asking the customers to fill out questionnaires are two of the ways you can determine what types of healthier menu items
3. Consider the function and flavor provided by ingredients. Ingredients high in fat, calories or sodium can be
When preparing a dish, increase the amount of nuts, beans and peas used and decrease the meat.
substituted or reduced, as long as they function comparatively to the original ingredient. Remember, these ingredients do not need to be completely eliminated. On the contrary, they should be used in moderation since they sometimes bring unique flavor components to a dish.
4. Portion sizes can also be adjusted to help the recipe stay within an appropriate calorie range. Remember that the portions of foods high in fat should be the first ingredients reduced.
5. To compensate for portion reductions, add a generous variety of properly prepared fruits and vegetables. These will not only cover any holes on the plate, but will also add sustenance and nutritional depth. w w w. a c f c h e f s. o rg | p a g e 2
SIZING UP AND DOWN
with peas, and couscous with dried cranberries and shredded carrots.
Whether you choose to modify an original recipe or create an entirely new menu item, remember that it is not only important to downsize the calories and/or portions,
What are restaurants doing nowadays?
but you should also consider supersizing the nutritional content of a dish.
Well, there are many restaurants jumping on the healthy kid-friendly meal
Supersize
bandwagon. Parents magazine polled
t.PSFcolors (vegetables and fruits)
buffet-style restaurant chains across the
more than 50 of the largest full-service or country to see which cater best to families
t.PSFflavors (herbs, spices, vinegars, citrus and peppers) t.PSFtextures (nuts, seeds, beans, peas and lentils) t.PSF nutrients (all of the above)
Downsize tLess meat (8-ounces4-ounces of protein)
and to find out what they're feeding kids. They composed a top 10 list of those who catered best in healthy kid-friendly options and atmosphere. Here are some of the restaurants that made high marks and what they are serving: sLegal Sea Foods offers grapes and corn on the cob with their kid’s entrées. They also cut back on sodium content by not adding salt to the kid’s fries and creating a
tLess saturated fat (1 cup butter¾ cup olive oil) tLess refined carbohydrates (white rice, pasta and flourwhole grain ingredients)
low-sodium vinaigrette for salads. sMimi’s Café caters to kids by offering a free appetizer plate filled with Cheerios, oranges and crackers. They also offer sides
tLess plate (smaller plates make portions appear larger)
like fresh vegetables, fruit and applesauce.
.JOJNJ[FDBMPSJFTBOENBYJNJ[F satisfaction by serving more vegetables.
will be most successful. This sort of interaction
nutritious foods, such as vegetables and
will also build your trust with customers, while
fruits, helps build healthy eating behaviors.
giving you a better idea of what dishes they
So why not give kids more of a choice at
will most likely purchase. Don’t be afraid of
restaurants?
introducing a completely new flavor profile to your customers. In 2008, Mintel, a consumer research company, found that 37 percent of adults went to restaurants to try new cuisines and 29 percent went for new flavors.
Creating an à la carte menu for children that offers nutritious entrée options and side dishes is a great way to get kids involved. For instance, they can mix and
COOKING FOR KIDS Reducing calories and portions does not stop at the regular adult menu. Portions for children have also increased in size and calorie content over the years. Studies have shown that including kids in the grocery shopping process by having them select
match fun and healthful entrées, such as grilled chicken and vegetable kabobs, wood-grilled fish or mini turkey burgers, with equally enriching sides of seasonal fruit skewers with yogurt dipping sauce, corn-and-bean salsa served in mini tortilla cups, whole wheat macaroni and cheese
w w w. a c f c h e f s. o rg | p a g e 3
sUno Chicago Grill allows kids to make their own pizza by bringing a light flatbread dough, sauce, cheese and toppings to the
emphasis at Clemson University, which
food consumption behaviors with a
operates the CU CHEFS® program for
goal of fostering good health through
improving culinary nutrition skills.
healthy nutrition. ‘Culinary nutrition’ is
table. Their kid’s menu also features grilled
the application of nutrition principles
chicken, whole-grain penne, and healthy sides
combined with food science knowledge
like broccoli, apples and mandarin oranges.
About the American Culinary Federation
displayed through a mastery of
and the Chef & Child Foundation
culinary skills. The results are healthy
sRed Robin’s kid’s menu offers new
eating behaviors grounded in culinary
items such as veggie burgers, cantaloupe
confidence and nutrition alertness.
wedges, carrots with dip and apple slices.
CU CHEFS® promotes an awareness of the latest trends in foods and
s!TClaim Jumper Restaurants, the
nutrition through the demonstration
kid’s menu consists of separate options
The American Culinary Federation,
of proficient culinary skills to produce
for younger and older kids. They offer
Inc., established in 1929, is the
flavorful, health-inspired menus for
fun dishes such as build-your-own pizza,
premier professional organization for
schools, churches, restaurants. Clemson
frozen grapes, bean-and-cheese burrito
culinarians in North America. With
University, located in Clemson, S.C.,
and barbecued chicken breast. For
more than 22,000 members spanning
is ranked 22 among the nation's top
dessert, they have frozen chocolate-
230 chapters nationwide, ACF is the
public institutions. Since 2001, Clemson
banana bites.
culinary leader in offering educational
has doubled external research funding,
resources, training, apprenticeship and
raised the academic profile of the
Kids are especially visual, so display
accreditation In addition, ACF operates
student body, increased retention and
the menu options in pictures along with
the most comprehensive certification
graduation rates, launched high-profile
words so that they can easily point and
program for chefs in the United States.
economic development and has earned
select what looks fun and appealing. This
ACF is home to ACF Culinary Team
national accolades, including being
will also help make selling the naturally
USA, the official representative for the
named TIME magazine's Public College
healthy and colorful alternatives easier.
United States in major international
of the Year.
Another way to make healthy foods
culinary competitions, and to the Chef
appear appealing is best exemplified by
& Child Foundation, founded in 1989 to
Denny’s, which has a space theme with
promote proper nutrition in children and
offerings like star-shaped nuggets, anti-
to combat childhood obesity. For more
gravity grapes and astronaut applesauce.
information, visit www.acfchefs.org.
To top it off, their beverage selection of milk or juice is served in a rocket-shaped cup. For Parent’s complete list of kid-
About Clemson University
friendly restaurants, visit www.parents. com/recipes/cooking/kid-friendlyfood/best-family-restaurants/. Dr. Margaret D. Condrasky, R.D., C.C.E., is an associate professor of Food Science and Human Nutrition at Clemson University. She leads the CU CHEFS® program for improving culinary nutrition skills.
CU CHEFS® (Clemson University’s Cooking and Healthy Eating Food Specialists) instructional program, led by Dr. Marge Condrasky, Associate Professor in Food Science and Human
%PXOTJ[JOHDBMPSJFTEPFTOhUIBWFUP leave you with a near empty plate.
Nutrition, is a registered trademark Marie Hegler is a graduate of the
of Clemson University designed to
Food Science and Human Nutrition
promote changes in menu planning,
department with a culinary science
food purchasing, food preparation and
w w w. a c f c h e f s. o rg | p a g e 4
