September 10, 2018 by Doreen Garelick, Dietetic Intern
Headlines are meant to grab your attention, but sometimes they can go distort the truth. Dietetic Intern Doreen Garelick dug…
Rabbit loin medallions from New York's Hudson Valley tightly wrapped in prosciutto and cooked sous vide. The rabbit is then brushed with egg whites and mustard and coated in a breadcrumb mixture and seared à la plancha. The rabbit is accompanied by seasonal baby vegetables, trumpet and hen of the woods mushrooms, a turnip-maple purée and finished with pickled ramp jus.
All dishes are comprised of three macronutrients—carbohydrates, protein and fat. These macronutrients are the main sources of energy in our diet and all are necessary for overall health. Click on the macronutrient in the pie-chart below to learn more about it as well as what the sources are in this dish.
The USDA recommends 20-35% of calories come from fat, however there are good fats and bad fats. Unsaturated fats are considered good fats and are found in nuts, seeds, most vegetable oils, poultry, and fish. Olive oil is largely monounsaturated and a key component to the Mediterranean diet pyramid. Omega-3s are polyunsaturated fats and found in soy, walnuts, flax and chia seeds, fish and shellfish. Saturated fats are not as good for us and therefore should not represent more than 10% of total calories in our diet. Sources of saturated fats include red meat, high-fat dairy (butter, cream, cheese), palm and coconut oil.
SPE promotes the use of ingredients with higher amounts of unsaturated fat than saturated fat. The fats in this dish come from the rabbit and prosciutto. While most of the fat in this dish is unsaturated, 8% of the calories come from saturated fat.
The USDA recommends 10-35% of calories come from protein, however some protein sources are better for you than others. Proteins from lean meats, poultry, seafood, and low-fat dairy provide the essential amino acids your body needs without too much additional saturated fat. Plant-based protein sources, such as legumes, nuts and soy, are also good choices with higher quality fats.
The protein in this dish comes from the rabbit and prosciutto.
Carbohydrates are called many things: starch, sugar and fiber; complex and simple. They mainly come from grains, legumes, fruits, vegetables, dairy, and sweeteners. The USDA recommends 45-65% of calories come from carbohydrates. In SPE, we target sources of carbohydrates that offer more than just quickly-absorbed calories such as intact or unrefined grains, legumes, and whole fruits and vegetables.
Sugars are naturally occurring in grains, fruits and dairy and added sugars come from sweeteners such as corn syrup, cane and beet sugar, honey, agave, maple syrup, and molasses, among others. The natural sugars in this dish are from the turnip puree and carrots. The added sugar in this dish is from maple syrup in the turnip puree.
Below are descriptions of a handful of vitamins and/or minerals found in this dish. The percent of the daily value recommended by the USDA’s Dietary Guidelines for most adults is shown for each vitamin or mineral listed.
The selenium in this dish comes from rabbit. Selenium is a mineral that protects cells by neutralizing free radicals.
The vitamin A in this dish comes from the carrots. Vitamin A may promote vision, immune function, bone health, and cell integrity.
The vitamin B12 in this dish comes from the rabbit. The functions of B12 include regulating metabolism, blood cell formation, and possible maintenance of mental function.
The USDA Dietary Guidelines recommend eating a variety of vegetables and fruits daily and replacing refined grains with whole grains. The recommended number of servings of fruits, vegetables and whole grains vary based on your specific needs and can be fat the USDA’s MyPlate Daily Food Plan website. The chart below shows the numbers of servings of each food in this dish with each icon representing a serving.
= 1 serving of fruit (1/2 cup).
= 1 serving of vegetables (1/2 cup).
= 1 serving of whole grains (1 oz.).