MENU PLANNING

By: Chef Marklyn Penazo

 Introduction
Food is essential to our body.

It is the main source of energy to our body. It

acts as a fuel to our body system.

Without food, our body will not move, our

muscles will not work and our cells will not be
able to perform required function.
Calorie A calorie is a measurement, just like a teaspoon or an inch.

Calories are the amount of energy released when your

body breaks down (digests and absorbs) food.

The more calories a food has, the more energy it can

provide to your body.

When you eat more calories than you need, your body
stores the extra calories as body fat.

Even a fat-free food can have a lot of calories.

Excess calories in any form can be stored as body fat.
 Calories and kilocalories
The term calorie is commonly used as shorthand for kilocalorie.
You will find this written as kcal on food packets.

Kilojoules (kJ) are the equivalent of kilocalories within the International System of Units, and you'll
see both kJ and kcal on nutrition labels. 4.2kJ is equivalent to approximately 1kcal.

1kcal = 4.2kJ
Calorie: Recommended Daily Allowance
How many calories is recommended for my daily allowance?

An average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight.
For an average woman, that figure is around 2,000kcal (8,400kJ) a day.
 Calorie: Recommended Daily Allowance
These values can vary depending on age, size and levels of physical activity, among other factors.
•Age – for example, growing children and teenagers may need more energy
•Lifestyle – for example, how active you are
•Size – your height and weight can affect how quickly you use energy

Other factors can also affect how much energy you burn.
•some hormones (chemicals produced by the body) – such as thyroid hormones
•some medicines – such as glucocorticoids, a type of steroid used to treat inflammation
•being unwell
How to calculate my RDA of calorie?
There are several factors considered in calculating each persons recommended calorie:
 Age
 Gender
 Height
 Weight
 Activities

https://www.calculator.net/calorie-calculator.html
 How to know the calorie content of my
food?
Method I. Adding up Calories by Nutrient

1. Locate the nutrition facts on the item’s

packaging. In many parts of the world, food
manufacturers are required by law to provide
nutritional information on packaged food products.
This information is presented in the form of a chart,
which can usually be found on the back or side of the
package. If you’re curious about what you’re eating,
the nutrition facts label is where you should look first.
[1]
A food’s nutrition facts can tell you everything you
need to know about what’s in it, including a
comprehensive ingredients list and an overview of each
of the major macronutrients.
 How to know the calorie content of my
food?
Method I. Adding up Calories by Nutrient

2. Note the amount of protein, carbohydrates, and

fat contained in the item.
When assessing a food’s nutritional value, you should
look at 3 things: protein, carbs, and fat. These
macronutrients account for all of the calories in the
item (aside from calories from alcohol). As a result, the
exact amount of each macronutrient indicates what
proportion of the total calories they make up.[2]
Alcohol also contains a significant number of calories.
Each gram of alcohol is about 7 calories.
 How to know the calorie content of my
food?
Method I. Adding up Calories by Nutrient

3. Multiply each macronutrient by its caloric

equivalent. A gram of protein is estimated to contain
about 4 calories. A gram of carbohydrates also has 4,
and a gram of fat is worth a whopping 9 calories. If the
item you’re eating contains 20g of protein, 35g of
carbs, and 15g of fat, this means you would multiply
20x4, 35x4, and 15x9 to find the number of calories
contributed by each macronutrient—80, 140, and 135,
respectively.[3]

Nutrients are always measured in grams. Make sure

you’re using the right standard when calculating food
calories yourself.
 How to know the calorie content of my
food?
Method I. Adding up Calories by Nutrient

4. Total the calories for each macronutrient. Now that

you know how the calories are divided up, add together
each individual count to get the combined calorie count for
one serving of the item. Going off the previous example, 80
+ 140 + 135 = 355 calories. This number should correspond
with the estimate displayed on the item’s packaging.
Breaking down the calorie count by macronutrient rather
than simply reading it off the box allows you to see not just
how many calories are in a certain type of food, but how to
make them part of a balanced diet.
355 calories might not sound like a lot, but if you’re trying
to eat less fat, you might be alarmed to discover that fat
grams account for nearly half of the total.
 How to know the calorie content of my
food?
Method I. Adding up Calories by Nutrient

5. Take serving size into account. Be aware that the

figures for both the calories and macronutrients represented
in the nutritional facts only indicate a single recommended
serving. If there are multiple servings included in the
package, the total number of calories will actually be much
higher.[4] This can be an important fact to keep in mind if
you’re tracking calories as part of a diet or exercise plan.[5]
For example, an item containing 355 calories per serving
and with 3 servings per package makes the total 1,065
calories.
 How to know the calorie content of my
food?
Method I. Adding up Calories by Nutrient

6. Compare the calories of different nutrients to their

recommended daily values. According to dietitians and
other food experts, 46-65% of the total calories you
consume on a daily basis should come from carbohydrates,
10-35% from protein, and 20-25% from fats. The
recommended daily value (DV) column featured in the
nutrition facts will tell you how much of those proportions
you’re getting from the item.[6]
A snack containing 35g of carbohydrates, for instance,
provides roughly 12% of your recommended daily value of
around 300g.[7]
Daily values are averages based on dietary
recommendations for adults who eat around 2,000 calories a
day.[8]
 How to know the calorie content of my
food?
Method II. Using a Calorie Calculator or Guidebook

1. Use an online calorie calculator to look up nutritional

information quickly. If you have a computer or smartphone, you
have many useful calorie-counting tools at your fingertips. Resources
like the USDA’s Food Composition Database[9] or WebMD’s Food
Calorie Calculator[10] archive the nutrition facts for virtually every
food imaginable and make them easy to view with the touch of a
button.[11]
Non-packaged items, like fresh fruits and vegetables and prepared
meals in restaurants, don’t give you the benefit of being able to
review the relevant nutrition facts. An online calorie counter can
come in handy when you want to know more about what’s in these
foods.
Some calorie counters only offer the number of calories and
recommended serving sizes of the foods you look up. Others may also
give you their macronutrient values.[12]
 How to know the calorie content of my
food?
Method II. Using a Calorie Calculator or Guidebook

2. Carry a food composition guidebook when you’re on the go. As

an alternative to online tools, there are also traditional
publications that document the nutritional value of common food
items. Bring your guidebook with you when you eat out or go grocery
shopping to get a sense of how various foods are being used in your body.[13]
A few of the most popular food composition guides include "The Complete
Book of Food Counts" by Corinne T. Netzer, "Nutritive Value of Foods," by
Susan E. Gebhardt, and the USDA’s "Handbook of the Nutritional Value of
Foods in Common Units."[14]
Some guidebooks even report the nutritional value of menu selections at well-
known restaurants. If you’re ever wanted to know how many calories are in a
Bloomin’ Onion from Outback Steakhouse, now’s your chance!
 How to know the calorie content of my
food?
Method II. Using a Calorie Calculator or Guidebook

3. Search for a food or ingredient.

Type in the name of the item or flip through your food composition
guidebook until you find the correct listing. There, you’ll see the
calorie count for the USDA recommended serving size, along with
other info like the values of the major macronutrients and
recommended daily values (DV).[15]
Be sure to specify the exact serving size of the item you’re
researching. Serving sizes are most often measured in cups, ounces,
or grams.[16]
The items in a food composition guide may be listed alphabetically or
grouped into sections by category (such as fruits, vegetables, meats,
bread products, or snack foods).
 How to know the calorie content of my
food?
Method II. Using a Calorie Calculator or Guidebook

4. Look up ingredients for homemade meals separately. If you’re

curious about how many calories are in an entire meal, it will be necessary to
record each ingredient individually. You’ll then add together the values
according to the specific amount used in the dish. Grab a pen and piece of
paper so you can write down each value as you go along—this will make it
much easier to total them later.[17]
To find out approximately how many calories are in a bowl of homemade beef
stew, for example, you would need to refer to the listings for beef, potatoes,
carrots, onions, and broth or stock, then figure out the number of calories
found in the amounts that the recipe calls for.
Don’t forget to include ingredients like butter, oil, shortening, and bread
crumbs. These are often left out of calculations because they’re not thought of
as main components of the dish.
 How to know the calorie content of my
food?
Method II. Using a Calorie Calculator or Guidebook

5. Consider the nutritional distinctions between similar foods.

Scan the listings carefully and highlight the one that most closely
matches the item you’re curious about. A chicken breast cooked with
the skin on, for example, will be higher in fat and calories than a
skinless one. Looking at the wrong item could give you an inaccurate
impression of how healthy your food choices are.[18]
Foods like fruits, vegetables, meats, nuts, and cheeses in particular
come in a wide array. There are over 200 common varieties of
potatoes sold in the US alone!
Variety is common even among packaged food items. In some cases
there may be 3-4 different kinds of the same product, including low-
fat, high-protein, and whole grain variations.[19]
 Food labels
Nutrition labels can help you choose between
products and keep a check on the amount of
foods you're eating that are high in fat, salt
and added sugars.

Most pre-packed foods have a nutrition label

on the back or side of the packaging.

These labels include information on energy in

kilojoules (kJ) and kilocalories (kcal), usually
referred to as calories.
All About MyPlate Food
Groups
The Five Food Groups

1. Fruits
2. Vegetables
3. Grains
4. Protein Foods
5. Dairy
Purpose of Food Groups
As nutrition science has progressed over time, scientists have discovered vitamins, minerals, and
other components that make up our foods, and surely, there are more yet to be discovered.
Food groups simplify dietary recommendations by focusing on foods instead of nutrients.
For example, it’s much easier to try to eat two cups of fruit a day than 75 milligrams of vitamin C
and 25 grams of fiber.

The USDA Food Patterns provide the recommended amounts of each food group and subgroup at 12
different calorie levels, ranging from 1,000 to 3,200. These patterns are developed using food
pattern modeling.
By eating recommended amounts, individuals can meet their nutritional needs without having to
track dozens of individual nutrients.
 The Food Pyramid – A Guide to a Balanced Diet

The Healthy Eating Food Pyramid

Balanced diet is a key to stay healthy. Follow the "Healthy Eating Food Pyramid" guide as you
pick your food. Grains should be taken as the major dietary source. Eat more fruit and
vegetables. Have a moderate amount of meat, fish, egg, milk and their alternatives. Reduce salt,
fat/ oil and sugar. Trim fat from meat before cooking. Choose low-fat cooking methods such as
steaming, stewing, simmering, boiling, scalding or cooking with non-stick frying pans. Also reduce
the use of frying and deep-frying. These can help us achieve balanced diet and promote health.
 The Food Pyramid – A Guide to a Balanced Diet

Eat the Right Food

Since different foods have different nutritional values, it is not possible to obtain all the nutrients
we need from a single food. According to the Healthy Eating Food Pyramid, we have to eat a
variety of foods among all food groups as well as within each group in order to get different
nutrients and meet our daily needs.
 The Food Pyramid – A Guide to a Balanced Diet

Eat the Right Amount

Neither eating too much nor too little is good for our health. Every day, we need a specific amount
of nutrients to maintain optimal health. If we do not eat enough, under-nutrition and symptoms of
deficiency are likely to develop; while over-nutrition and obesity can be resulted when we
consume an excessive amount of any type of food. Therefore, we have to eat right amount of
food to stay healthy.
Healthy Eating Food Pyramid

 Eat Most - Grains

 Eat More - Vegetables and fruits
 Eat Moderately - Meat, fish, egg and alternatives
(including dry beans) and milk and alternatives
 Eat Less - Fat/ oil, salt and sugar
 Drink adequate amount of fluid
(including water, tea, clear soup, etc) every day
Healthy Eating Food Pyramid
for Adults

 Grains: 3 - 8 bowls
 Vegetables: at least 3 servings
 Fruits: at least 2 servings
 Meat, fish, egg and alternatives: 5 - 8
taels
 Milk and alternatives: 1 - 2 servings
 Fat/oil, salt and sugar: eat the least
 Fluid: 6 - 8 glasses

1 tael is equivalent to about 40 grams (raw

meat).
 Food Serving Size
A serving size is a guide. It’s not a recommendation of how much to eat or drink.

Here are the recommended number of daily or weekly servings for adults of each food group based on eating a total of 2,000
calories per day. Your calorie needs may be different, depending on your age, activity level and whether you are trying to lose,
gain or maintain your weight.

Vegetables
Wide variety of vegetables; fresh, frozen, canned or dried
Two and a half (2 1/2) servings of vegetables per day, including
dark green, red/orange, starchy and other)

Examples of one vegetable serving:

2 cups raw leafy salad greens
1 cup cut-up vegetables
1 cup 100% vegetable juice, low-sodium or no-salt-added2
 Food Serving Size

Fruits
•Wide variety of fruits; fresh, frozen, canned or
dried1
•Two (2) servings of fruit per day

Examples of one fruit serving:

• One medium whole fruit
• 1 cup cut-up fruit
• 1 cup 100% fruit juice2
• ½ cup dried fruit1
 Food Serving Size

Grains
Whole grain rather than refined grain products
Six (6) servings of grains per day

Examples of one serving of grains:

One slice bread
One small tortilla
1 cup ready-to-eat cereal flakes
1 ounce (⅛ cup) uncooked pasta or rice
½ cup cooked rice, pasta or cereal
3 cups popped popcorn
 Food Serving Size

Dairy
Low-fat and fat-free
Three (3) servings per day

Examples of one dairy serving:

1 cup milk
1 cup yogurt
1 ounce cheese
 Food Serving Size
Protein Foods
Mostly from plant sources (legumes and nuts); fish and seafood; nonfat and low-fat dairy
products in place of full-fat versions; if you eat meat, lean cuts and skinless poultry; avoid
processed meats.
Five and a half-ounce (5 ½-ounce) equivalents of protein per day including:
5 ounces per week of nuts, seeds, beans, peas or lentils
6 to 8 ounces per week of seafood, preferably oily fish such as salmon, mackerel, cobia,
striped bass, herring or sardines
Examples of one ounce protein equivalents:
1/4 cup cooked beans, peas or lentils
1/4 cup or 2 ounces tofu
1/2 ounce nuts or seeds or 1 tablespoon peanut butter
1 ounce cooked seafood, meat or poultry
One egg or two egg whites
 Food Serving Size
Fats and Oil
Liquid plant oils instead of tropical oils
(coconut, palm and palm kernel) and animal
fats (lard and butter) or partially hydrogenated
fats
3 tablespoons of fat and oil per day (or 9
teaspoons)
Examples of one serving fats and oil:
1 tablespoon vegetable oil (canola, corn,
olive, soybean, safflower)
1 tablespoon soft margarine
1 tablespoon low-fat mayonnaise
1 tablespoon light salad dressing
Food Portioning
 “How much you eat is just as important as what you eat.”
Food Portion - National Institute of Diabetes and Digestive and Kidney Diseases in the US

Portion control is a great way to make sure you’re eating enough nutritious food — and aren’t
overeating — while helping you reach your health and fitness goals.
Understanding portions means knowing how much to eat to feel satisfied and stay energized until your
next meal. It’s different to a “serving” or “serving size”, which is the guided amount of a specific
food/drink to consume.

A portion is how much food you choose to eat at one time, whether in a restaurant, from a package,
or at home. A serving, or serving size , is the amount of food listed on a product's Nutrition Facts label,
or food label. Different products have different serving sizes.

When you become familiar with the correct portion size for you and your goals, you won’t need to
measure your food servings at each meal — it takes practice, but eating the right amount will
eventually become part of your daily habits.
 How to Use MyPlate Every Day

U.S. Department of Agriculture's MyPlate

recommends the right mix and amount of food.

A great way to "see" appropriate portions is to use the

concept of the "divided plate." Think of your plate as
divided into four sections:

 One quarter (1 section) of the plate is for protein.

 One quarter (1 section) of the plate is for starches
(like potatoes and corn) and grains, preferably a
whole grain (like brown rice and whole-wheat
bread).
 Half the plate (2 sections) is for veggies (or fruit
and veggies).
 Small amounts of healthy fats
 Does portion control mean counting calories?
No! For some, when it comes to managing portion sizes, counting calories may help to support
specific health and fitness goals (such as building muscle), but for most people, it isn’t necessary.

Instead, focusing on eating a balanced diet containing a range of carbohydrates, proteins and
healthy fats is an effective way to ensure you are eating the right types, and amount, of foods.

According to Australia’s Heart Foundation, how much you eat, or your food portions, also
contributes to eating well for your heart.

Healthy food proportions can be measured out on your plate as a rough guide. Ideally, a
portion-controlled plate will include the following food groups:

 Around half of your plate should be filled with vegetables and salad
 One quarter should contain good quality protein
 The remaining quarter should contain complex carbohydrates and a small serving of healthy fats.
Food Portioning
Healthy U.S.-Style Eating Pattern choose foods
every day from the following:

Vegetables—2 to 3 cups
Fruits—1½ to 2 cups
Grains—5 to 8 ounces
Dairy —3 cups (fat-free or low-fat)
Protein foods—5 to 6½ ounces
Oils—5 to 7 teaspoons
 Use a serving guide

Since, food portioning is usually measured by metric system, you can also use your hand and/or
other alternative things that can give you the same estimated portion/serving.
For a balanced diet:
 Eat at least 5 portions of a variety of fruit and vegetables every day
 Base meals on potatoes, bread, rice, pasta or other starchy carbohydrates – choose
wholegrain or higher fiber where possible
 Have some dairy or dairy alternatives, such as soya drinks and yoghurts – choose lower-fat
and lower-sugar options
 Eat some beans, pulses, fish, eggs, meat and other protein – aim for 2 portions of fish every
week, 1 of which should be oily, such as salmon or mackerel
 Choose unsaturated oils and spreads, and eat them in small amounts
 Drink plenty of fluids –recommends 8 cups or more glasses a day
Building
What are the factors to consider in planning meals and menu
planning?

• Health needs
• Economic factors
• Environmental factors
• Religious practices
• Cultural Background
• Social Factors
• Education
 Medical/Health Needs Factor
• Factors that affect medical and health conditions of each crew.
 Economic Factor
• Factors that affect food costs include processing, packaging,
transportation, advertisement, product form, store type, and
availability.
 Environmental Factors
• Aspects of a setting atmosphere, or location that influences individual’s
choices.
 Religious Practices
• Guidance on what is appropriate to eat in order to demonstrate faith.
 Cultural Background, Social Factors, Education

Components of the social environment include

built infrastructure; industrial and
occupational structure; labor markets; social
and economic processes; wealth; social,
human, and health services; power relations;
government; race relations; social inequality;
cultural practices; the arts; religious
institutions and practices; and beliefs about
place and community.
Social environments can be experienced at
multiple scales, often simultaneously,
including households, kin networks,
neighborhoods, towns and cities, and regions.”
 Menu Building
Remiders in creating a menu plan:
 Observe dietary needs.
 Avoid fat and grease as much as you can
 Work daily with fresh vegetables and fruits not with deep-fry
 Try to make your own cultural dishes acceptable for other nationalities and vice-versa
 Be careful with eggs and salt
 Regularly change kinds of meat, fish poultry. Etc. In the same week
 Always foresee some alternatives
 Ask the master, officers and ratings what they would like to eat
 Put your menu-plan + sample in public place
 Efficient & Economical
Food Production & Menu Planning
While cooking food for ship staff, the chief cook needs
to be aware of the importance of cost control,
quality control, and quantity control.

He should be wise enough while choosing the right

cooking method during food production and wait for
the best results. He also gives a considerable thought
while menu planning and understanding the essentials
of a balanced diet.
 Efficient & Economical
Food Production & Menu Planning
Chief cooks main objective is to produce high quality meals as efficiently and economically as
Shipboard management has certain goals for catering department. These goals consist of the
following:
1. Cost control:

To help management control costs, chief cook

expected to keep waste to a minimum.

Besides, he is expected to make the best and

fullest use of each product and to work quickly
and efficiently.
 Efficient & Economical
Food Production & Menu Planning
2. Quality control:
To help control quality, you are expected to produce
food that consistently meets the standards set in a
hygienic and safe environment.

- Food Provision (Delivery/ROB)

- Taste
- Healthy-balanced meal
- Variety of Dishes
- Hygiene &f Food Safety
 Efficient & Economical
Food Production & Menu Planning
3. Quantity Control:
To help control quantity, you are expected to
produce the specified amount of food, no less,
and portion amounts accurately.

- Food Provision (Delivery/ROB)

- Food Portioning
- No. of Dishes / meal
Common Serving Portions

Breakfast
 Eggs 50 - 125 g
 Meat/ Fish 50 - 100 g
 Fruit 125 - 200 ml
 Cereal 125 ml
 Juice 150 - 200 ml
 Bread or Starch 30 - 60 g
 Milk 150 - 200 ml
 Common Serving Portions

Lunch
 Soup 125 - 175ml
 Salad 125 - 250g
 Salad Dressing 25 - 50ml
 Meats/ Fish 125 - 175g Starch 50 -
100g
 Vegetable 100 - 250g Sauce 25 - 50ml
 Bread/Starch 30 - 60g
 Dessert & Fruits 50 - 125g
Common Serving Portions

Dinner
 Soup 175 - 225ml
 Salad 80 - 200g
 Salad Dressing 25 - 35ml
 Meats/ Fish 125 - 200g
 Vegetable 100 - 250g
 Sauce 25 - 50 ml
 Bread/starch 30 - 60g
 Dessert & Fruits 50 - 200g
 Other Factors to be considered in Menu Planning

Menu planning is not an easy task, and dishes included in the menu should be
carefully thought out.

It is widely considered that the menu is the cornerstone of any foodservice

operation.

Purchasing, production, cost accounting, labor and time management, and even
kitchen layout is influenced by the menu.
 Other Factors to be considered in Menu Planning

In planning your menu, you should consider the following factors:

 Speed

Working to a tight schedule means meals must be

prepared quickly and be easy to serve. Ideally,
roast, stewed, braised and boiled dishes are
suitable for busy days, while BBQ or grilled dishes
should be left for days when the vessel is at sea,
or on Sundays.
 Other Factors to be considered in Menu Planning

In planning your menu, you should consider the following factors:

 Simplicity

A menu should not consist of complicated

dishes that will require a great deal of time
and effort to prepare.
 Other Factors to be considered in Menu Planning

In planning your menu, you should consider the following factors:

 Variety

The menu must be well balanced and planned

in a way so that the same items are not
repeated the next day.
Beef, pork, poultry, lamb, fish, and seafood
should be used (provided that they are part of
the particular diet of the crew) and must not
be repeated in various dishes within the same
meal.
If, for example, chicken noodle soup is served,
this should not be followed by roast chicken.
 Other Factors to be considered in Menu Planning

In planning your menu, you should consider the following factors:

 Cost

When planning your menu, you should take into

consideration the relevant cost of each item. In
general, expensive items should be used less
frequently than cheaper items, i.e., if one meal
consists of expensive items, the next meals
should be prepared with less expensive products.
 Food/Meal Costing

Knowing the cost of your food/meal is very important in making a budget.

When you know the total cost of each dish that you serve in every mealtime,
then at the end of the day, you can assess if you meet the daily budget.
By then, you can roughly estimate/compute if you have gained or in deficit.
 Menu/Meal Calculation
For example:

100
BUDGET PER PERSON:

50
NO. OF PERSON:

TOTAL BUDGET: 5000

 Menu cycle

All menus need to be planned so that the same meals are not repeated during the day. Planning
ahead ensures you can produce well balanced meals throughout the week. It also means you can use
provisions according to quantity, expiry dates and cost. Menu planning should include re-usable
food items.

All inventoried items should be used equally according to the quantities of stock. Fresh and
perishable items should be used before the expiry date. Only then should frozen or tinned food be
used. Unused food items should only be re-used if it is safe to do so. Leftovers must be refrigerated
as soon as possible.
 END OF LESSON!
THANK YOU!
GOD BLESS!

- CHEF MARKLYN PENAZO

 Sources/materials:
https://www.wikihow.com/Calculate-Food-Calories#:~:text=To%20calculate%20food%20calories%2C%20start,is%20equal%20t
o%204%20calories
.

https://www.sweat.com/blogs/nutrition/portion-control

https://www.usda.gov/media/blog/2017/09/26/back-basics-all-about-myplate-food-groups#:~:text=As%20the%20MyPlate
%20icon%20shows,key%20building%20blocks%2C%20plus%20oils.

http://shipsbusiness.com/catering-for-galley-staff-efficient-cooking.html