More than ever before, Americans are becoming mindful of the calories they consume. And this mindfulness will likely grow. Government agencies, health organizations, employers, schools, insurance companies and other entities are expanding their efforts to educate Americans on the significance of health, nutrition and physical activity. The major theme of the new Dietary Guidelines for Americans, a report that is updated and released every five years, emphasizes a healthy eating pattern focusing on nutrient-dense foods and beverages that contribute to achieving and maintaining a healthy weight.
Restaurants will be at the cross roads of this changing consumer mindset.
Nutrient density refers to the quality of the calories. Therefore, if a food or meal offers a variety of nutrients and/or provides a significant source of one or a few nutrients, it is referred to as “nutrient dense.” Just as a good investment provides a high return on your dollar, nutrient dense foods provide high nutritional value for the number of calories consumed. High-nutrient calories are necessary for survival, provide energy and endurance, and promote good health over the years and longevity. Fruits, vegetables, whole grains and lean protein sources are the main sources of nutrient dense calories because they supply powerful nutrients and are low in fat and sugar.
However, it is important to note that low calorie is not necessarily healthy. Some foods can be low in calories yet offer few, if any, nutrients. These foods are generally coined as “empty calories” or “nutrient deficient.” So, white bread and white rice would be nutrient deficient as compared to whole grain bread and brown rice, even though they contain similar amounts of calories. The white carbs are stripped of the health enhancing nutrients that their whole grain counterparts contain.
Another example: Unsaturated, healthy fats have been shown to be very healthful and supply important nutrients. Avocados, salmon, tofu, nuts and seeds are not low in calories and do contain a high percentage of fat, and yet they are very potent in nutrients and contain primarily unsaturated, healthful fat. The key is to serve and consume these healthful fats in small amounts and in place of saturated fats. For instance, a 100-calorie serving of avocado, about 1/3 of a large avocado, is packed full of nutrients such as vitamin E, vitamin C, folate, potassium, riboflavin and niacin. Additionally, the fat from avocados is monounsaturated, a healthy fat shown to lower cholesterol levels. So, for 100 calories, the avocado delivers great value for its calories and adds terrific flavor. In contrast, a 100-calorie serving of butter, one tablespoon, provides negligible nutritional value and is a source of saturated fat, which increases cholesterol levels.
What does this mean for restaurants?
You will find a sharper competitive edge as you consider both the quality of the calories you serve and the quantity. You can easily reduce calories in almost any menu item without sacrificing taste, nutritional value or customer satisfaction by identifying and then reducing the nutrient deficient calories. Doing so will enable you to decrease the total number of calories in your menu items while increasing the percentage of high-nutrient calories that also add flavor and nutritional value.
Five strategies to increase the value of the calories you serve:
1. Include ample amounts of colorful fruits and vegetables. Fruits and vegetables are high in nutrient density because they provide a vast array of nutrients and are generally low in calories. Strive to include as many colors as possible, because each color provides unique nutritional benefits. For example, red bell peppers, green broccoli and orange butternut squash offer different types of nutrients, and when served together, provide a powerhouse of nutritional value.
2. Emphasize lean proteins, such as skinless chicken and turkey breast, seafood, shellfish, very lean cuts of beef and pork, and plant-based proteins such as beans and legumes. These lean proteins provide a higher ratio of protein for the calories as compared to such higher fat proteins as dark meat poultry, poultry with skin and fatty meats. Tofu and salmon are two exceptions in that they are not as low in calories as most lean sources, yet they both have significant nutrient value.
3. Offer a selection of whole grains. Whole grain pastas and breads, as well as brown rice, provide important nutrients that refined counterparts don’t offer. Be creative with other sources of whole grains, including quinoa, barley and sprouted grains.
4. Bring out the natural flavors of ingredients by using spices, herbs and seasonings.
5. Avoid or use small amounts of calorie laden sauces, toppings, and dressings. Avoid fried ingredients.
Questions or comments? E-mail me at Anita@HealthyDiningFinder.com.
