Catering 4 healthy eating by Catharine Snell

Catering On Board Ship series

4. H ealthy Eating

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CATERING ON BOARD SHIP SERIES 4. Healthy Eating A VIDEOTEL PRODUCTION

In association with Garretts International Ltd

The Producers would like to acknowledge the assistance of the Master, officers and crew of MV CMA CGM Coral B W Fleet Management CMA CGM HO / CMASHIPS International Maritime Organization (IMO) Lloyds Register National Marine Facilities Sea Systems Outside Catering Hire Paris MoU Rentokil UK Vroon Shipmanagement Wallem Shipmanagement Print Author: Sheila Brownlee Script Writers: Sheila Brownlee, Adrian Hedley Video Directors: Adrian Hedley, John Lyte SerieS Producer: Ron Branscombe

Catering on Board Ship â&#x20AC;&#x201C; 4. Healthy Eating

Contents About the CATERING ON BOARD SHIP SERIES

1. INTRODUCTION

2. THE FOOD GROUPS

3. SPECIAL DIETS

4. HEALTHY COOKING TIPS

5. HEALTHY EATING AND DRINKING TIPS

6. POINTS TO REMEMBER

7. REFERENCE

8. ASSESSMENT QUESTIONS

9. ASSESSMENT ANSWERS 25

About the CATERING ON BOARD SHIP SERIES Overall aims for the series A ship needs a well fed crew. Seafarers who eat healthily are more contented, more productive and less likely to make mistakes. A diet based on freshness, safety, balance and moderation is a vital part of seafarers’ welfare on board. The CATERING ON BOARD SHIP SERIES is a joint production by Garrets International Ltd and Videotel and its aims are to: • • • •

emphasise the importance of diet to health motivate cooks to plan and produce healthier and more varied meals raise standards of catering department efficiency minimise the incidence of food related illness on board through improved hygiene

This production has been made for the benefit of as wide an audience as possible, and it may therefore cross various religious boundaries. Audience The series is mainly aimed at the catering departments on cargo ships, though some programmes will also benefit Masters, senior officers and crew. About the series The package consists of 10 programmes with workbooks. It can be used either by individuals or, if time allows on your ship, in group training sessions. The programmes are: 1 – The Galley Inspection 2 – Menu Planning and Cost Control 3 – Management and Record Keeping 4 – Healthy Eating Guidelines 5 – Product Knowledge 6 – Kitchen Equipment 7 – Basic Soups, Stocks and Sauces 8 – Wet Heat Cooking Methods 9 – Dry Heat Cooking Methods 10 – Bread, Pastry and Basic Puddings About the Catering on Board Ship Series

Catering on Board Ship – 4. Healthy Eating The good practice featured in these programmes The procedures shown in the CATERING ON BOARD SHIP SERIES are considered by the industry as good practice, and should be followed as closely as possible. Programme 4 – Learning objectives This programme is for cooks and crew. Its aims are to: • educate crew about what they should be eating (and drinking) and why • convey a message about balance and moderation in eating • give cooks ideas for how they can serve healthier food

About the Catering on Board Ship Series

1. INTRODUCTION 1.1 You are what you eat Every year, seafarers fail their medicals because of health conditions linked to diet. The kind of food you eat can also affect your work and mood, slowing you down, making you tired and more likely to make mistakes. For all these reasons it makes sense to eat a healthy, balanced diet.

1.2 Legislation for healthy food and drink The Maritime Labour Convention, MLC 2006, as amended, requires ships to provide, free of charge, food of appropriate quality, nutritional value and quantity to meet the needs of everyone on board. It also states that ships should provide drinking water of appropriate quality and quantity to meet the needs of everyone on board. The water quality must be frequently tested and documented.

1.3 Energy from food Food is the fuel that runs our bodies. The World Health Organization (WHO) has the following recommendations about the amount of energy-giving foods we should eat, as proportions of our daily diet: Carbohydrates >50% Fat 15-30% Protein 10-15% Sugar <10%

1.4 Measuring how much you eat Calories measure the amount of energy we are gaining from our food. As a rough guideline, male seafarers should be eating around 2,500 calories per day and female seafarers about 2,000. But this will depend on the nature of their jobs. Very active work will use up more energy.

Introduction

Catering on Board Ship â&#x20AC;&#x201C; 4. Healthy Eating How many calories are there in typical foods? A slice of toast with butter and jam 160 Steak and French fries 500 Pork adobo 342 A chocolate bar >300 A can of cola 140 A glass of unsweetened orange juice 120

1.5 A balanced diet Eating in moderation is sensible, as it minimises the chances of becoming obese and of getting certain diseases like diabetes. But healthy eating is more about eating the right foods in the right proportions than counting calories. We all need a mix of energy-giving foods, fibre, vitamins and minerals and this can be achieved by eating a balanced diet chosen from the different food groups.

Introduction

2. THE FOOD GROUPS The food groups are: • • • • •

carbohydrates (e.g. rice, potatoes, bread, grains) fruit and vegetables protein (e.g. meat, fish, pulses) fats (vegetable and/or animal) dairy (e.g. milk, butter, cheese)

2.1 Carbohydrates Carbohydrates are found in starchy foods like bread, rice, potatoes, cereals and pasta, and these provide calcium, iron and B vitamins as well as energy. Proportionally, we should eat more carbohydrates every day than any other food group. Rice, couscous and bulgur wheat are very healthy carbohydrates. Brown rice, wholemeal pasta and brown wholemeal bread are also good sources of fibre and have the advantage of making you feel full for longer. All carbohydrates can be eaten either hot or cold in salads.

2.2 Fruit and vegetables Fruit and vegetables are vital to our health, as they contain valuable vitamins and minerals as well as fibre. The World Health Organization recommends that everyone eats at least 400 grams per day, or a minimum of five portions of fruit and vegetables. Frozen and tinned fruit and vegetables both count towards the ‘five a day’, as do pulses.

2.3 Protein Protein is needed to help grow and repair cells in the body, and it is found in: • • • • • • • •

meat poultry fish eggs cheese nuts pulses soya

The Food Groups

Catering on Board Ship – 4. Healthy Eating Meat In addition to protein, meat contains B vitamins and minerals like iron and zinc. Fish Fish is a very healthy source of protein as it is lower in fat than meat, and packed with vitamins and minerals. Oily fish is high in omega-3 fatty acids, which are thought to be good for the heart, joints and brain. Eggs Eggs are high in protein, vitamins and minerals. Although they contain cholesterol, this type has a less harmful effect on our blood than the cholesterol from saturated fat like butter or ghee. Pulses Pulses, also known as legumes (e.g. lentils, borlotti beans, chickpeas, kidney beans, butter beans, cannellini beans), are packed with protein, fibre and iron, and are good for both vegetarians and meat-eaters. A portion of pulses (three heaped tablespoons) will also count as one of the ‘five a day’. Dairy foods Dairy foods (e.g. cheese, yogurt and milk) also contain calcium which is important for strong bones and teeth. Unfortunately, they also tend to be high in fat, and many cheeses are high in salt as well as fat, so you may want to eat small amounts only.

2.4 Fat Fat is healthy when eaten as part of a balanced diet. It enables you to store up energy, aids the digestion of certain vitamins and contains fatty acids which are essential for human health. Unsaturated fat is healthier than saturated fat because it is thought to lower the amount of cholesterol in the blood. Unsaturated fat Unsaturated fat can be found in: • • • •

oily fish avocados most vegetable oils nuts and seeds

The Food Groups

Saturated fat Saturated fat, which is less healthy, is in: • • • • • • • • • • •

the fat in meat butter ghee lard milk cream coconut oil palm oil chocolate cakes biscuits

2.5 Foods high in sugar and/or salt Foods high in sugar should form a very small part of the diet, because sugar has so many calories – around 15 for just one teaspoon. And, unlike fats, it has very little health benefit – no vitamins or minerals. All it does is create an energy rush which quickly disappears. Rice, oats, pasta and nuts are much better sources of energy than sugar because they release more slowly into the bloodstream. Salt is essential for life, but most people eat too much of it and this may raise their blood pressure. The World Health Organization recommends a maximum of 5g a day, which is about a teaspoon full.

2.6 Fluid Fluid is just as important to human health as food. Many countries have recommendations about how much we should drink. The guideline amount is 2-3 litres a day for seafarers, but this will depend on how active you are and the temperature of your environment. The more you sweat, the more water you need to drink.

The Food Groups

Catering on Board Ship – 4. Healthy Eating

3. SPECIAL DIETS Seafarers with special dietary needs – vegetarians and people with certain medical conditions – will need to be catered for. Allergies can be successfully managed and normally the sufferers will be well aware of what they can and cannot eat, and should let the cook know.

3.1 Coeliac disease Coeliac disease is intolerance to gluten, a protein found in wheat, barley, rye and oats, which can damage the lining of the intestine. People with this condition should avoid any foods with wheat in them, including pasta, pastry, bread, soy sauce (which is fermented with wheat), batters, and some processed cheeses, meats and sausages, because wheat may be added as a filler. Good substitutes are buckwheat flour, chickpea flour, potato starch, polenta, and rice flour.

3.2 Lactose intolerance People with lactose intolerance should avoid any type of food containing dairy products, as these can cause stomach pains or bowel problems.

3.3 Anaphylaxis Anaphylaxis is a life-threatening allergic reaction to foods such as: • • • • •

fish and shellfish nuts and seeds milk soya eggs

The slightest contact with these foods can cause a range of symptoms – a burning sensation on the skin, swelling of the lips and throat, shortness of breath or even a heart attack.

Special Diets

3.4 Other digestive problems Other digestion related conditions may be a result of our lifestyles, or simply from growing older. Irritable Bowel Syndrome, or IBS, causes discomfort, bloating and changes in bowel habits. This may be helped by eating plenty of fibre. People with stomach ulcers should eat regular meals and avoid hot, spicy foods. A more active lifestyle, along with more fibre, is advised for people with constipation. Drinking more fluid will help to keep food moving along the gut.

Special Diets

Catering on Board Ship – 4. Healthy Eating

4. HEALTHY COOKING TIPS Carbohydrates

Cook more rice, couscous, bulgur wheat Brown rice, wholemeal pasta, and brown wholemeal bread are healthy alternatives to the white types Boil or bake potatoes rather than fry them

Fat

Cooks can help cut down the amount of saturated fat eaten by the crew by adapting the way they plan meals, prepare and cook food: • • • • • • • • • • • • •

Fruit and vegetables

trimming the fat from pork or lamb chops serving chicken without the skin grilling meat instead of frying it choosing back bacon rather than streaky cooking more fish, chicken and vegetarian dishes than red meat coating fish and chicken in breadcrumbs rather than batter substituting filo pastry for shortcrust or puff pastry using vegetables or pulses to replace some of the meat in stews and curries making dry or tomato based curries like tandoori or rogan josh, rather than ones with sauces made from coconut milk or ghee roasting meat on a rack so that the fat drains off braising meat, which uses very little fat stir-frying meat, fish, shellfish and vegetables. Again, very little oil is needed skimming the fat off the top of dishes before serving

Cooks can help crews get their ‘five a day’ by: • • •

adding pulses to stews and bakes including carrots and celery in a bolognaise sauce serving cucumber, avocado, tomatoes, radishes to accompany the lettuce in salads • preparing fruit based desserts like apple tart or tropical fruit salad • providing a good variety of fruit and vegetables on the menu every day Cook vegetables for the shortest possible time. The healthiest ways for cooking most vegetables are steaming or microwaving, as these are fast and you do not pour away the vitamins and minerals with the cooking water, as you do when you boil them. Stir frying is another healthy method as it is fast and very little fat is used.

Healthy Cooking Tips

Meat

The healthiest methods of cooking meat are: • grilling • braising • roasting Meat must be cooked properly to kill the bacteria: • poultry, pork, offal, burgers, sausages and kebabs should be cooked right through • beef and lamb joints and steaks are safe to eat pink or ‘rare’ inside, as long as they cooked on the outside

Fish

Avoid frying fish in batter. Healthier methods for cooking fish are: • steaming • baking • poaching • grilling Some fish can be eaten raw, e.g. sushi. Shellfish like mussels and clams must be cooked right the way through. Seafood allergies are common and can cause serious physical symptoms, so seafood dishes should be clearly indicated on the menu.

Eggs

Eggs have a food poisoning risk and are not safe to eat raw. They can safely be eaten 1-2 days after their ‘best before’ date, if they are cooked until both the white and yolk are solid. This will kill any bacteria such as salmonella.

Beans

Tinned pulses (e.g. kidney beans, butter beans, chickpeas, borlotti, cannellini) have been cooked and can be eaten out of the tin, cold or heated up. Most dried pulses except for lentils will need soaking and rinsing before cooking. Dried kidney beans and soya beans must be thoroughly cooked, to destroy the lectins, which are toxins that can upset the stomach.

Dairy foods

Only small amounts should be used in cooking, because of their high fat and salt content. Lower fat alternatives are available: semi-skimmed or skimmed milk, lower-fat cheeses, spreads, yogurts, fromage frais and crème fraiche.

Foods high in sugar

Sugar provides no health benefits and should be used sparingly. Try halving the amount you would normally use in a recipe. It should still taste sweet enough.

Healthy Cooking Tips

Catering on Board Ship – 4. Healthy Eating Salt

To reduce the amount of salt in the food served to crew: • Order fresh poultry, fish and vegetables rather than tinned or processed ones. • Make meals from scratch rather than buying ready meals. • Do not add salt to the water when cooking pasta or rice. • Substitute herbs and spices for salt in cooking.

Catering for vegetarians Vegetarians will eat most foods, except for meat, poultry, fish and, in the case of vegans, dairy products and eggs. For a healthy balanced diet, they will need to consume their essential nutrients from grains, pulses, seeds, nuts, fruit and vegetables. Other non-dairy options are mycoprotein, and soy based foods like tofu and tempeh. Be aware that they may not eat gelatine or certain cheeses such as parmesan (parmigiano).

Healthy Cooking Tips

5. HEALTHY EATING AND DRINKING TIPS • Cut down on sugar and sugary foods and drinks, salty foods (e.g. cheese, olives, bacon, ham, soy sauce, prawns, tinned tuna), and fried foods. • To reduce your salt intake, you can choose to eat salty foods less often. You can also stop adding salt to your food at the table. It may taste bland to begin with but if you persevere you will soon appreciate the ingredients’ real taste. • If you are a big meat eater, try to cut down. Research has shown an increased risk of bowel cancer for people who consume more than 90 grams a day of red and processed meat – beef, lamb, pork, bacon, sausages, ham and pâté. • Choose more fish, fruit and vegetables. • Try to eat two or three portions of fish a week, one of which should be oily fish – mackerel, fresh skipjack tuna, sardines, scad, blue runner or herring. These are high in omega-3 fatty acids, which are thought to be good for the heart, joints and brain. (Tinned tuna does not count as an oily fish, as the canning process reduces the amount of omega-3.) • Eating the bones in certain types of fish such as tinned sardines and pilchards, and fresh whitebait can help strengthen your bones, because of the calcium and phosphorus they contain. • Try substituting the following foods for healthier alternatives: àà Full fat milk -> semi-skimmed or skimmed àà Cornflakes -> branflakes àà Cream cheese -> Edam àà Lard, ghee, butter -> olive or rapeseed oil àà Fatty meat and skin on poultry -> lean meat and skinless poultry àà Streaky bacon -> lean back bacon àà Smoked salmon -> tinned àà Hash browns -> baked/boiled potatoes or reduced fat oven chips àà Iceberg lettuce -> watercress àà Coleslaw -> bean salad àà Green pepper -> red pepper àà Mayonnaise -> vinaigrette àà White bread -> wholemeal, granary or rye bread àà Naan bread -> tortilla wraps àà Tinned fruit in syrup -> fruit in juice àà Honeydew melon -> cantaloupe Healthy Eating and Drinking Tips

Catering on Board Ship – 4. Healthy Eating àà àà àà àà àà àà àà

Ice cream -> frozen yogurt Danish pastries -> wholemeal scones Bombay mix -> pretzels Garlic bread -> wholemeal baguettes Sour cream dips -> salsa Crisps -> unsalted nuts Milk chocolate -> dark chocolate

• Remember to drink enough water – 2-3 litres a day • Drinking more than four cups of coffee or tea a day can lead to headaches, irritability, insomnia and a fast heartbeat ‘Five a day’ fruit and vegetable tips • Fruit with breakfast • Tomatoes and mushrooms with eggs • A vegetable soup or salad at lunch • At least one vegetable with dinner • A slice of melon or pineapple for dessert • A snack of dried fruit in the evening

Tips to cut down on sugar • Try to phase out the sugar you add to your tea and coffee • Choose water or diluted unsweetened fruit juice instead of soft drinks • Oats are better than breakfast cereals coated with sugar or honey • Eat sugar-free jams

Healthy Eating and Drinking Tips

6. POINTS TO REMEMBER • Long-term unhealthy eating can lead to serious medical conditions. • With a few simple changes you can make your meals much healthier. • Aim for a good balance between carbohydrates, protein, fruit and vegetables, and fat. • Eat at least five portions of fruit and vegetables a day. • Fat and salt are both essential for our bodies, but most people should cut down on saturated fat and salt. • Sugar is bad for your health and contains no vitamins or minerals. • Think before you eat: is there a healthier alternative? • If there are no healthy eating options on board your ship, why not ask the cook to add some to the menu?

Points to Remember

Catering on Board Ship – 4. Healthy Eating

7. REFERENCE Regulations and guidance Maritime Labour Convention, MLC 2006 (as amended) International Labour Organization Convention 147 concerning Minimum Standards in Merchant Ships COSWP (Code of Safe Working Practices for Merchant Seamen) Chapter 14 Food preparation and handling United States Coast Guard COMMANDANT INSTRUCTION 16711.12A. THE MERCHANT SHIPPING (MINIMUM STANDARDS) CONVENTION, 1976 (ILO 147) AND PORT STATE CONTROL (PSC) Ref: (a) Inspection of Labor Conditions on Board Ship: Guide lines for Procedure EUROPEAN COMMISSION HEALTH & CONSUMER PROTECTION DIRECTORATE -General Guidance document on the implementation of procedures based on the HACCP principles, and on the facilitation of the implementation of the HACCP principles in certain food businesses, November 2005 MGN 397 Guidelines for the Provision of Food and Fresh Water on Merchant Ships and Fishing Vessels Useful websites and organisations Garrets International Ltd www.garrets.com International Labour Organization: www.ilo.org UK Maritime and Coastguard Agency www.dft.gov.uk/mca/ United States Coast Guard www.uscg.mil Related Videotel programmes Environmental Officer Training Course (Code 864) Food Safety at Sea Series (Code 991-994) Garbage Management – MARPOL Annex V (Edition 2) (Code 627.2) Minimising Fatigue, Maximising Performance (Code 939) Personal Safety in the Galley (Code 557) Shipshape – A Guide to Good Housekeeping Part 3: Accommodation Area and Galley (Code 976)

Reference

8. ASSESSMENT QUESTIONS 1. What proportion of our daily energy requirements should come from carbohydrates, according to the World Health Organization? a) 10-15% b) 15-30% c) >50% d) 80-90% 2. What proportion of our daily energy requirements should come from fat, according to the World Health Organization? a) 10-15% b) 15-30% c) >50% d) 80-90% 3. Eggs contain the type of cholesterol that is more harmful to the blood than the type in butter. TRUE or FALSE? 4. Which one of these items does NOT contain vitamins and minerals? a) Sugar b) Fruit c) Vegetables d) Carbohydrates e) Protein f) Fat 5. The healthiest methods of cooking potatoes are boiling and baking. TRUE or FALSE? 6. In order to reach the World Health Organizationâ&#x20AC;&#x2122;s daily target of 400 grams of fruit and vegetables, how many portions should you eat? a) At least 2 b) At least 3 c) At least 4 d) At least 5

Assessment Questions

Catering on Board Ship – 4. Healthy Eating 7. Which one of these foods does NOT contain protein? a) Meat b) Poultry c) Fish d) Eggs e) Olive oil f) Nuts g) Pulses h) Cheese i) Soya 8. Approximately how many calories does a male seafarer with an active job need to eat? a) 1,500 b) 2,000 c) 2,500 d) 3,000 9. What food presents an increased risk of bowel cancer when more than 90 grams are eaten a day? a) Poultry b) Cheese c) Eggs d) Red and processed meat 10. Pork is safe to eat pink or ‘rare’ inside, as long as it is cooked on the outside. TRUE or FALSE? 11. The omega-3 fatty acids in oily fish are thought to be good for the heart, joints and brain. TRUE or FALSE?

Assessment Questions

12. Which one is the least healthy of these methods for cooking fish? a) Steaming b) Baking c) Poaching d) Frying in batter e) Grilling 13. For which one of these foods should you include an allergy warning on the menu? a) Rice b) Seafood c) Oily fish d) Honey 14. Eggs have a food poisoning risk and should not be eaten raw. TRUE or FALSE? 15. Pulses (e.g. kidney beans and butter beans) are safe to eat straight out of the tin, cold or heated up. TRUE or FALSE? 16. Which one of these foods contains the healthier type of fat (unsaturated)? a) Oily fish b) Ghee c) Coconut oil d) The fat in meat 17. Serving chicken with its skin on is healthier than with the skin off. TRUE or FALSE? 18. What is the maximum amount of salt we should eat a day, according to the World Health Organization? a) 1g b) 5g c) 8g d) 10g

Assessment Questions

Catering on Board Ship â&#x20AC;&#x201C; 4. Healthy Eating 19. What food should people with lactose intolerance NOT eat? a) Dairy products b) Nuts c) Spicy food d) Shellfish 20. What food should people with stomach ulcers NOT eat? a) Dairy products b) Nuts c) Spicy food d) Shellfish 21. What is the guideline amount of fluid we should drink every day? a) Half a litre b) 1Â˝ litres c) 2-3 litres d) 4-5 litres

Assessment Questions

9. ASSESSMENT ANSWERS Question

Correct Answer

Found in Section

1.3

False Eggs contain the type of cholesterol that is less harmful to the blood than the type in butter

2.3

2.5

True

2.2

2.3

1.4

False Pork must be cooked right through. Only beef and lamb are safe to eat pink or ‘rare’

4 (’Meat’)

True

2.3

True

2.4

False It is healthier to serve chicken without the skin

4 (‘Fat’)

2.5

3.2

3.4

2.6

Assessment Answers

Catering on Board Ship â&#x20AC;&#x201C; 4. Healthy Eating

NOTES

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