Dietary Habits Questions Discussion Answer the following parts: Part 1: What do you think are the most common mistakes made by college students in their l

Dietary Habits Questions Discussion Answer the following parts:

Part 1: What do you think are the most common mistakes made by college students in their lifestyle or eating habits that have an adverse effect on their bodies? Which ONE do you think will have the greatest long term effect? Must be 250-300 words.

Part 2: Energy Calculations – answer the following problems and use proper units for the final answer.

1.One cup of chocolate milk contains 15 grams of carbohydrate, 8 grams of fat, and 8 grams of protein. This cup of milk supplies ______ kcalories

2.A Whopper sandwich contains 628 kcalories and 36 grams of fat. Approximately what percentage of the total energy in a Whopper is contributed by fat?

3.A meal consisting of a Quarter Pounder, large fries, and chocolate shake provides a total of 1,120 kcalories, of which 48 percent of the energy is from carbohydrate and 13 percent from protein. How many kcalories of fat does the meal contain?

4.A weight reduction regimen calls for a daily intake of 1,200 kcalories and 150 grams of carbohydrates. Approximately what percentage of the total energy is contributed by carbohydrates?

5.Kayla meets with a registered dietician to design a weight-loss plan. She is shocked when a dietary analysis reveals she consumes an average of 2200 kcal and 60 g of fat each day. What percentage of Kayla’s diet comes from fat?

Part 3: Food Journal and Questions – For this part, please refer to the images attached which is the list of my food/drink intake for 2 days this week. Answer the following question: must be 1 page

-For those two days, how many calories did you consume?

-What percentage of calories came from Carbohydrates, Proteins and Fats respectively?

-How do your percentages compare with the percentages set by the application(MyFitnessPal)?

-Do your results surprise you?

Part 4: Nutrition Research – Select ONE nutrition topic you are curious about and use credible sites to research it. Choose primarily government sites with URLs that end in “.gov” or “org” Examples include Mayo Clinic (www.mayoclinic.org (Links to an external site.)), the Academy of Nutrition and Dietetics (www.eatright.org (Links to an external site.)) and the National Institutes of Health (nih.gov (Links to an external site.)). Summarize what you find in a ONE PAGE document (proper citations, paraphrase, own words, no plagiarism accepted). Copyright Information (bibliographic)
Document Type: Book Chapter
Title of Book: The Science of Nutrition (5th Edition)
Author(s) of Book: Janice Thompson, Melinda Manore, Linda Vaughan
Chapter Title: Chapter 2 Designing a Healthful Diet
Author(s) of Chapter: Janice Thompson, Melinda Manore, Linda Vaughan
Year: 2020
Publisher: Pearson Education, Inc.
Place of Publishing: the United States of America
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Designing a Healthful Diet
WHAT
DO YOU
THINK?
True or False’?
1 A healthful diet
should always include
a multivitamin-mineral
supplement.
Oor4)
2
All foods sold in the
United States must display
a food label.
Oor4)
3
A cup of coffee with
cream and sugar has
about the same number of
Calories as a coffee mocha.
0or4)
4
The top nutritional
guidelines in the United
States encourage
abstinence from alcohol.
Oor4)
5
It is possible to eat
healthfully when dining
out.
Oor4)
What Do You Think? answers
are located in the Study Plan.
40
stucfyingthis
Learning Aft:er
chapter, you should
Outcomes be able to:
et
E Define the components of a health­
ful diet, pp. 42-45.
llllfJ Read a food label and use the
Nutrition Facts panel to determine
the nutritional adequacy of a given
food, pp. 45-50.
llsJ Summarize the key messages of the
2015-2020 Dietary Guidelines for
Americans, pp. 51-53.
II] Explain how to use the USDA Food
Patterns to design a healthful diet,
pp. 53-59.
a, Compare and contrast the Mediter­
ranean diet, the exchange system,
the Healthy Eating Plate, and the
Power Plate, and identify some high­
tech tools to help you analyze your
diet, pp. 59-61.
E Discuss several ways to practice
moderation and make healthful
choices when eating out,
pp. 61-64.
Mastering Nutrition
Go to www.masteringnutrition
.pearson.com (or www
.pearsonmylabandmastering.com)
for chapter quizzes, pre-tests,
interactive activities, and morel
I’
I
41
42
Chapter 2 Designing a Healthful Diet
han-sung is an environmental studies major, but he decided to enroll in a nutrition
class this semester because, since he began college two years ago, he has joined
the 20.6% of U.S. teens who are obese. 1 Chan-sung explains, “I’m used to my
mother’s cooking: rice, vegetables, a little bit of meat. Once I got to college,
I started eating like everyone else: pizza, hamburgers, french fries, and sodas.
I gained a lot of weight on that diet, and I don’t know how to get back on track.
In my nutrition class, I learned about the Dietary Guidelines for Americans, but when I get
to the campus dining hall, I’m still not sure what to choose. I’ve heard a lot of good things
about the Mediterranean diet, but I’m Korean! My mom sent me a bunch of her recipes so
I could start cooking for myself, but I don’t have time to cook.”
There is no one right way to eat that is healthful and acceptable for everyone. We are
individuals with unique needs, food preferences, and cultural influences. Thus, there are
literally millions of different ways to design a healthful diet to fit individual needs.
Given all these choices, it’s a good thing there are nutritional tools to guide people in
designing a personalized, healthful diet. In this chapter, we introduce these tools, including
food labels, the Dietary Guidelines for Americans, the U.S. Department of Agriculture Food
Patterns (and its accompanying graphic, MyPlate), the Mediterranean-style eating pattern,
and others. Before exploring the question of how to design a healthful diet, however, it is
important to understand what a healthful diet is.
Define the components of a
healthful diet.
What Is a Healthful Diet?
A healthful diet provides the proper combination of energy and nutrients. It is adequate,
moderate, nutrient-dense, balanced, and varied. No matter if you are young or old,
overweight or underweight, healthy or coping with illness, if you keep in mind these
characteristics of a healthful diet, you will be able to select foods that provide you with the
appropriate combination of nutrients and energy each day.
A Healthful Diet Is Adequate
A diet that is adequate for one
person may not be adequate for
another. A woman who is lightly
active will require fewer kilocalories
of energy per day than a highly
active male.
An adequate diet provides enough of the energy, nutrients, and fiber (a non-digestible
carbohydrate that promotes body functioning) to maintain a person’s health. A diet may
be inadequate in only one area. For example, many people in the United States do not eat
enough vegetables and therefore are not consuming enough of the fiber and micronutrients
found in vegetables. However, their intake of other types of foods may be adequate or even
excessive. In fact, some people who eat too few vegetables are overweight or obese, which
means that they are eating a diet that exceeds their energy needs.
On the other hand, a generalized state of undernutrition can occur if an individual’s
diet contains an inadequate level of several nutrients for a long period of time. To main­
tain a thin figure, some individuals may skip one or more meals each day, avoid foods that
contain any fat, and limit their meals to only a few foods, such as a bagel, a banana, or a
diet soda. These restrictive eating patterns practiced over a prolonged period can cause low
energy levels, loss of bone and hair, impaired memory and cognitive function, menstrual
dysfunction in women, and even death.
A diet that is adequate for one person may not be adequate for another. For example,
the energy needs of a small woman who is lightly active are approximately 1, 700 to
2, 000 kilocalories (kcal) each day, while a highly active male athlete may require more than
4,000 kcal each day to support his body’s demands. These two individuals differ greatly
in their activity level and in their quantity of body fat and muscle mass, which means they
require very different levels of fat, carbohydrate, protein, and other nutrients to support
their daily needs.
What Is a Healthful Diet?
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43
A Healthful Diet Is Moderate
The amount of any particular food you eat should be moderate-not too much and not
too little. Eating too much or too little of certain foods can derail your health goals. For
example, some people drink as much as 60 fluid ounces (three 20-oz bottles) of soft drinks
on some days. Drinking this much contributes an extra 765 kcal of energy to a person’s
diet. In order to allow for these extra kcal and avoid weight gain, an individual would need
to reduce food intake, which could lead to cutting healthful food choices out of his or her
diet. In contrast, people who drink mostly water or other beverages containing little or
no energy can consume a greater amount of more nourishing foods that will support their
wellness.
Guiding Stars®
Nutritious choices made simple™
A Healthful Diet Is Nutrient Dense
A nutrient-dense diet is made up of foods and beverages that supply the highest level of
nt1trients for the lowest number of Calories. Meal Focus Figure 2.1 on page 44 compares
The Guiding Stars in-store nutrition
1 day of meals that are high and low in nutrient density. As you can see in this figure, a
rating program assigns three stars
turkey sandwich on whole-grain bread provides a high level of fiber-rich carbohydrates,
to the most healthful foods on the
healthful fats, and micronutrients, for a low “cost” in Calories. In contrast, a cheeseburger
shelves.
is lower in nutrients and fiber and higher in Calories. Thus, the turkey sandwich is more
nutrient dense. Compare the other meals shown in the figure for help selecting nutrient­
� Learn more about the NuVal
dense foods throughout the day.
system at www.nuval.com.
Another tool for selecting nutrient-dense foods is in your supermarket. Have you
ever wondered why there are numbers or stars on the shelf labels under everything
from produce to canned goods? They are there to help shoppers make more healthful
choices. Higher numbers or more stars indicate foods with a higher nutrient density. For
example, in one system, kale gets the highest possible numerical score, whereas a can
of spaghetti and meatballs scores near the bottom. Although a few nutritional guidance
systems are in use in U.S. supermarkets, the most common are NuVal and the Guiding
Stars program.
U
adequate,
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A Healthful Diet Is Balanced
A balanced diet contains the combinations of foods that provide the proper proportions of
nutrients. As you will learn in this course, the body needs many types of foods in varying
amounts to maintain health. For example, fruits and vegetables are excellent sources of
fiber, vitamin C, potassium, and magnesium. Meats are not good sources of fiber and
these nutrients, but they are excellent sources of protein, iron, zinc, and copper. By eating
the proper balance of all healthful foods, including fruits, vegetables, and meats or meat
substitutes, we can be confident that we are consuming the balanced nutrition we need to
maintain health.
A Healthful Diet Is Varied
Variety refers to eating many different foods from the different food groups on a regular
basis. With thousands of healthful foods to choose from, trying new foods on a regular
basis is a fun and easy way to vary your diet. Eat a new vegetable each week or substitute
one food for another, such as raw spinach on your turkey sandwich in place of iceberg let­
tuce. Selecting a wide variety of foods increases the likelihood of consuming the multitude
of nutrients the body needs. As an added benefit, eating a varied diet prevents boredom
and avoids the potential of getting into a “food rut.” Later in this chapter, we provide
suggestions for eating a varied diet.
healthful diet A diet that provides
the proper combination of energy and
nutrients and is adequate, moderate,
nutrient-dense, balanced, and varied.
nutrient density The relative
amount of nutrients per amount of
energy (number of Calories).
I’
‘
1 cup puffed rice cereal with
½ cup whole milk
1 slice white toast with
1 tsp. butter
6 fl oz grape drink
LUN
Cheeseburger
3 oz regular ground beef
1.5 oz cheddar cheese
1 white hamburger bun
2 tsp. Dijon mustard
2 leaves iceberg lettuce
1 snack-sized bag potato chips
32 fl. oz cola soft drink
Green salad
1 cup iceberg lettuce
¼ cup diced tomatoe
1 tsp. green onions
¼ cup bacon bits
1 tbsp. regular Ranch salad dressing
3 oz beef round steak, breaded and fried
½ cup cooked white rice
½ cup sweet corn
8 fl. oz (1 cup) iced tea
3 chocolate sandwich cookies
1 12-oz can diet soft drink
10 Gummi Bears candy
lt’1NER
1 cup cooked oatmeal with
½ cup skim milk
1 slice whole-wheat toast
with 1 tsp. butter
6 fl. oz grapefruit juice
Turkey sandwich
3 oz turkey breast
2 slices whole-grain bread
2 tsp. Dijon mustard
3 slices fresh tomato
2 leaves red leaf lettuce
1 cup baby carrots with
broccoli crowns
20 fl. oz (2.5 cups) water
1 peeled orange
1 cup nonfat yogurt
Spinach salad
1 cup fresh spinach leaves
¼ cup sliced tomatoes
¼ cup diced green pepper
½ cup kidney beans
1 tbsp. fat-free Italian salad
dressing
3 oz broiled chicken breast
½ cup cooked brown rice
½ cup steamed broccoli
8 fl. oz (1 cup) skim milk
1-112 cup mixed berries
nutrient analysis
nutrient analysis
3,319 kcal
11.4% of energy from saturated fat
11.6 grams of dietary fber
3,031 milligrams of sodium
83 milligrams of vitamin C
18.2 milligrams of iron
825 milligrams of calcium
1,753 kcal
3% of energy from saturated fat
53.1 grams of dietary fber
2,231 milligrams of sodium
372 milligrams of vitamin C
15.2 milligrams of iron
1,469 milligrams of calcium
How Can Reading Food Labels Help You Improve Your Diet?
Recap
A healthful diet provides ade­
tquate nutrfents and energy, and it includes
fsweets, saturated fats, and salty foods
in moderate amounts only. It is nutrient
dense, and includes an appropriate balance
of nutrients and a wide variety of foods.
How Can Reading Food Labels Help You
Improve Your Diet?
oatmeal with
’11/lk
wheat toast
utter
vit juice
rich
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,e.grain bread
ustard
tomato
lB.f lettuce
1rrots with
wns
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pinach leaves
tomatoes
green pepper
rbeans
� Italian sa/Eld
;hicken breast
d brown rice
ed broccoli
>)skim milk
xed berries
‘at
45
Read a food label and use
the Nutrition Facts panel to
determine the nutritional
adequacy of a given food.
To design and maintain a healthful diet, it’s important to read and understand food labels.
TheU.S. Food and Drug Administration (FDA) first established such regulations in 1973.
These regulations were not as specific as they are today and were not required for many of
the foods available to consumers. Throughout the 1970s and 1980s, consumer interest in
food quality grew substantially, and many watchdog groups were formed to protect con­
sumers from unclear labeling and false claims made by some manufacturers.
Public interest and concern about how food affects health became so strong that in
1990 the U.S. Congress passed the Nutrition Labeling and Education Act. This act specifies
which foods require a food label, provides detailed descriptions of the information that
must be included on the food label, and describes the companies and food products that
are exempt from publishing complete nutrition information on food labels. For example,
detailed food labels are not required for meat or poultry, as these products are regulated by
the U.S. Department of Agriculture (USDA), not the FDA. In addition, foods such as cof­
fee, fresh produce, and most spices are not required to follow the FDA labeling guidelines,
as they contain insignificant amounts of all the nutrients that must be listed in nutrition
labeling.
Five Components Must Be Included on Food Labels
Five primary components of information must be included on food labels (Figure 2.2 on
page 46).
1. A statement of identity: The common name of the product or an appropriate identifica­
tion of the food product must be prominently displayed on the label. This information
tells us very clearly what the product is.
2. The net contents of the package: The quantity of the food product in the entire package
must be accurately identified. Information may be listed as weight (such as grams), vol­
ume (fluid ounces), or numerical count (4 each).
3. Ingredient list: The ingredients must be listed by their common names, in descending
order by weight. This means that the first product listed in the ingredient list is the pre­
dominant ingredient in that food. This information can be useful in many situations, such
as when you are looking for foods that are lower in fat or sugar or when you are attempt­
ing to identify foods that contain whole-grain flour instead of processed wheat flour.
4. The name and address of the food manufacturer, packer, or distributor: This informa­
tion can be used if you want to find out more detailed information about a food prod­
uct and to contact the company if there is something wrong with the product or you
suspect that it caused an illness.
5. Nutrition information: The Nutrition Facts panel contains the nutrition information
required by the FDA. This panel is the primary tool to assist you in choosing more
healthful foods. An explanation of the components of the Nutrition Facts panel follows.
Learning how to read food labels is
a skill that can help you meet your
nutritional goals.
46
Chapter 2 Designing a Healthful Diet
The ingredients must be
listed in descending order by
Weight. Whole�graln wheat
flour is the predominant
ingredient in this cereal.
The Nutrition Facts panel
lists standau:llzed serving
sites and specific nutrients,
811d stiows how a s erving of
thefoodfits into a healthy diet
bystating its contributiorfto
:the percentage of the Daily
Value foreach nutrient.
The name of the product
must be displayed on the
front label.
The information offood
manufacturer, packer, or
distributor is also located at
the bottom ofthe package.
The net weightofthe food
in the box is located at the
bottom bf the package.
Figure 2.2
� Want to find out more about
� how to use food labels to main­
tain a healthy weight? Go to
www.fda.gov and type in the search
bar uMake Your Calories Count.”
Nutrition Facts panel The label on
a food package containing the nutri­
tion information required by the FDA.
The five primary components that are required for food labels.
Use the Nutrition Facts Panel to Evaluate
and Compare Foods
In May 2016, the FDA finalized the new Nutrition Facts panel for packaged foods. The
FDA has proposed that manufacturers with $10 million or more in annual food sales will be
required to use the new panel by January 1, 2020, whereas manufacturers with less than this
amount in annual food sales will have until January 1, 2021 to comply. Focus Figure 2.3
compares the old Nutrition Facts panel with the new design. You can use the information on
this panel to learn more about an individual food, and you can use the panel to compare one
food to another. Let’s start at the top of the new panel and work our way down to better
understand how to use this information.
1. Serving size and servings per container: identifies the serving size in a common house­
hold measure (such as cup), a metric measure (grams), as well as how many servings
are contained in the package. For packages of foods that are commonly consumed
in one sitting, this information reflects the amount in the entire package. Serving size
information has been updated to be more realistic to amounts typically consumed. It is
important to factor in how much of the food you eat when determining the amount of
nutrients that this food contributes to your actual diet.
2. Calories per serving: identifies the total number of Calories in large, bold print. In
the new panel, the total number of Calories that come from fat per one serving of
that food has been removed. However, the grams of fat, carbohydrate, and protein
per serving are all indicated, allowing you to calculate Calorie information for the
macronutrients. The amount of added sugars has also been added to the new panel,
which will not only assist consumers with decreasing their consumption of foods high
in added sugars, but may also encourage food manufacturers to limit added sugars
in foods.
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OLD LABEL
GRANOLA
SERVINGS
• Serving sizes are standardized,
making comparison shopping
easier.
NEW
• Serving sizes are larger and
bolder.
• Serving sizes updated and more
realistic.
CALORIES
Amount Per Serving
Calories 230
ods. The
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compare one
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1ew panel,
.f foods high
ed sugars
Total Fat 8 g
Saturated Fat 1 g
Trans Fat o g
Cholesterol O mg
Sodium 160 mg
Total…
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