human nutrition assignment | Applied Sciences homework help

1. Is the portion of meat, chicken, or fish the largest item on your dinner plate?

Yes □ No □ Answer If you answered “yes” to three or more of these questions, it is very likely that your diet lacks proportionality. You can use the information in this chapter to help improve the proportionality of your diet. What Is MyPlate? 51 M02_BLAK8260_04_SE_C02.indd 51 12/1/17 10:08 PM 52 Chapter 2 | Tools for Healthy Eating Individuals who choose high-nutrient-dense and low-energy-dense foods will gen- erally have diets that are also lower in saturated fats and added sugars. Figure 2.4 helps you compare some nutrient-dense food choices with less healthy food choices in each food group. As you look at the figure, notice which foods are, by contrast, energy dense. Eating a variety of foods among and within the food groups highlighted in MyPlate will increase your chances of consuming all 40 of the nutrients your body needs. Figure 2.5 provides tips on how to choose a variety of foods from each food group. ▲ Figure 2.4 Nutrient-Dense Food Choices Choose nutrient-dense foods more often to build a balanced diet. Eat less of these Eat more of these Foods with high amounts of added sugars and heart- unhealthy solid fats. These are less nutrient dense. Foods that are more nutrient dense. Buttered popcorn, cake, cookies, donuts, pastries French fries, potato chips Fruit canned in syrup, fruit drinks, sweetened dried fruit Butter, hydrogenated oils Full-fat cheeses, fried mozzarella sticks, high-fat ice cream Fatty cuts of meat and luncheon meats, fried chicken or fish, poultry with skin Brown rice, bulgur, couscous, oats, pasta, popcorn, rice, whole-grain cereals, bread, crackers Fresh, frozen and canned vegetables, dried beans and peas Dried beans and peas, eggs, fish, lean meat, nuts, skinless poultry, seeds Vegetable oilsLow-fat or nonfat cheese, milk or yogurt, low-fat ice cream or frozen yogurt Dried fruit, whole fruit, 100% fruit juice GrainsVegetables Fruits Protein OilsDairy ▶ Figure 2.5 Mix Up Your Choices within Each Food Group Source: USDA Consumer Brochure. 2005. Finding Your Way to a Healthier You. Based on the Dietary Guidelines for Americans. Accessed February 2017. Focus on fruits. Eat a variety of fruits—whether fresh, frozen, canned, or dried—rather than fruit juice for most of your fruit choices. For a 2,000-calorie diet, you will need 2 cups of fruit each day (for example, 1 small banana, 1 large orange, and 1/4 cup of dried apricots or peaches). Vary your veggies. Eat more dark green veggies, such as broccoli, kale, and other dark leafy greens; orange veggies, such as carrots, sweet potatoes, pumpkin, and winter squash; and beans and peas, such as pinto beans, kidney beans, black beans, garbanzo beans, split peas, and lentils. Get your calcium-rich foods. Get 3 cups of low-fat or fat-free milk—or an equivalent amount of low-fat yogurt and/or low-fat cheese (11/2 ounces of cheese equals 1 cup of milk)—every day. For kids aged 2 to 8, it’s 2 cups of milk. If you don’t or can’t consume milk, choose lactose-free milk products and/or calcium-fortified foods and beverages. Go lean with protein. Choose lean meats and poultry. Bake it, broil it, or grill it. And vary your protein choices—with more fish, beans, peas, nuts, and seeds. Make half your grains whole. Eat at least 3 ounces of whole-grain cereals, breads, crackers, rice, or pasta every day. One ounce is about 1 slice of bread, 1 cup of breakfast cereal, or 1/2 cup of cooked rice or pasta. Look to see that grains such as wheat, rice, oats, or corn are referred to as “whole” in the list of ingredients. M02_BLAK8260_04_SE_C02.indd 52 12/1/17 10:08 PM What Is MyPlate? 53 Lastly, physical activity is an important component of a healthy lifestyle. Being physically active (see Table 2.4) helps you stay fit and reduce your risk of obesity and chronic diseases such as heart disease and cancer. Advice regarding physical activity can be found at http://ChooseMyPlate.gov. Use MyPlate to Choose Foods that Fit Your Kilocalorie Needs You now know to eat a variety of nutrient-dense foods to be healthy and that MyPlate helps you select a diverse group of foods, but you may be wondering how much from each food group you should be eating. The ChooseMyPlate.gov interactive website will give you the exact numbers of servings to eat from each food group based on your daily kilocalorie needs. If you cannot go to the website, Table 2.5 tells you the quantity from each food group you should consume to healthfully obtain the daily kilocalories you need.

Examples of Moderate Activities (Expend 3.5 to 7 Kilocalories per Minute):

Examples of Vigorous Activities (Expend More Than 7 Kilocalories per Minute):

• Brisk walking • Bicycling 5–9 mph • Shooting hoops • Using free weights • Yoga • Walking a dog
• Jogging or running • Bicycling more than 10 mph • Playing competitive sports like basket-

ball, soccer, or lacrosse • Rowing on a machine vigorously • Karate, judo, or tae kwon do • Jumping rope Source: Adapted from the Centers for Disease Control and Prevention. 2015. Physical Activity for a Healthy Weight. Available at www.cdc.gov. Accessed February 2017. TABLE 2.4 What Is Moderate and Vigorous Activity? Kilocalorie Level Grains (oz eq) Vegetables (cups) Fruits (cups) Oils (tsp) Dairy (cups) Protein (oz eq) 1,400 5 1.5 1.5 4 2 4 1,600 5 2 1.5 5 3 5 1,800 6 2.5 1.5 5 3 5 2,000 6 2.5 2 6 3 5.5 2,200 7 3 2 6 3 6 2,400 8 3 2 7 3 6.5 2,600 9 3.5 2 8 3 6.5 2,800 10 3.5 2.5 8 3 7 The above are suggested amounts to consume daily from each of the basic food groups and the oils based on daily kilocalorie needs. Remember that most food choices should be fat free or low fat and contain little added sugar. Note: Grains: Includes all foods made with wheat, rice, oats, cornmeal, or barley, such as bread, pasta, oatmeal, breakfast cereals, tortillas, and grits. In general, 1 slice of bread, 1 cup of ready-to-eat cereal, or 1⁄2 cup of cooked rice, pasta, or cereal is considered 1 ounce equivalent (oz eq) from the grains group. At least half of all grains consumed should be whole grains such as whole-wheat bread, oats, or brown rice. Vegetables: Includes all fresh, frozen, canned, and dried vegetables, including legumes, as well as vegetable juices. In general, 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens, is considered 1 cup from the vegetable group. Fruits: Includes all fresh, frozen, canned, and dried fruits and fruit juices. In general, 1 cup of fruit or 100% fruit juice, or 1⁄2 cup of dried fruit, is considered 1 cup from the fruit group. Oils: Includes vegetable oils such as canola, corn, olive, soybean, and sunflower oil, fatty fish, nuts, avocados, mayonnaise, salad dressings made with oils, and soft margarine. Dairy: Includes all fat-free and low-fat milk and calcium-fortified soymilk, as well as yogurt and cheese. In general, 1 cup of milk or yogurt, 11⁄2 ounces of natural cheese, or 2 ounces of processed cheese is considered 1 cup from the dairy group. Proteins: In general, 1 ounce of lean meat, poultry, or fish, 1 egg, 1 tablespoon peanut butter, 1⁄4 cup cooked dry beans, or 1⁄2 ounce of nuts or seeds is considered 1 ounce equiva- lent (oz eq) from the protein group. Source: U.S. Department of Agriculture. 2017. Available at https://health.gov/dietaryguidelines/2015/resources/2015-2020_Dietary_Guidelines.pdf. TABLE 2.5 How Much Should You Eat from Each Food Group? M02_BLAK8260_04_SE_C02.indd 53 12/1/17 10:08 PM 54 Chapter 2 | Tools for Healthy Eating For example, for a moderately active female who needs 2,000 kilocalories daily, a healthy daily diet would consist of the following:

• 6 servings from the grains group • 21⁄2 cups of dark green, orange, starchy, and other vegetables, including some

legumes • 2 cups of fruits • 3 cups of fat-free or low-fat milk, calcium-fortified soymilk, and/or yogurt • 51⁄2 ounces of lean meat, poultry, and fish, or the equivalent in meat alterna- tives such as beans • 6 teaspoons of vegetable oils The kilocalorie levels and distribution of food groups in daily food plans are calculated using the leanest food choices with no added sugar. If all food selec- tions are low in fat and added sugar, this menu will provide a total of about 1,740 kilocalories (Figure 2.6). If you pour whole milk (high in fat) over your sweet- ened cereal (added sugar) instead of using skim milk (fat free) to drench your shred- ded wheat (no added sugar), the extra fat and sugar kilocalories add up quickly to reach 2,000 kilocalories (Table 2.6). Figure 2.7 shows how servings from the various food groups can create well- balanced meals and snacks throughout the day. Although this particular menu is balanced and the foods are nutrient dense, it is unlikely that every day will be this ideal. Fortunately, nutrient needs are averaged over time. If you eat insufficient serv- ings of one food group or a specific nutrient one day, you can make up for it the next day. Should you worry about when you eat? This question is debated in Examining the Evidence: Does the Time of Day You Eat Impact Your Health? on pages 56–57. ▲ Figure 2.6 How Fats and Added Sug- ars Fit into a Balanced Diet If you select mostly nutrient-dense, lean foods that contain few saturated fats and added sugars, you may have leftover kilocalories to “spend” on extra helpings or a sweet dessert. 1,740 kilocalories (lean foods without added sugars) 260 kilocalories (added fats and sugars) 2,000 total daily kilocalories Choosing . . . Over . . . Will Cost You Whole milk (1 cup) Fat-free milk (1 cup) 65 kilocalories Roasted chicken thigh with skin (3 oz) Roasted chicken breast, skin- less (3 oz) 70 kilocalories Glazed doughnut (3 3⁄4" diameter) English muffin (one muffin) 165 kilocalories French fries (one medium order) Baked potato (one medium) 299 kilocalories Regular soda (one can, 12 fl oz) Diet soda (one can, 12 fl oz) 150 kilocalories Note: As you can see, your daily food plan can include saturated fats and added sugars, depending on food choices. Source: Adapted from the U.S. Department of Agriculture, MyPlate. “Empty Calories: How Do I Count the Empty Calories I Eat?” 2011. Available at www.ChooseMyPlate.gov. TABLE 2.6 Choose Right LO 2.4: THE TAKE-HOME MESSAGE MyPlate depicts the five food groups using the familiar mealtime visual of a place setting. It is part of the USDA’s Web-based initiative at ChooseMyPlate.gov, providing information and tools, including personalized daily food plans, to help you build a healthy diet based on the Dietary Guidelines for Americans. Try to consume nutrient-dense foods—fruits, vegetables, whole grains, and lean dairy and protein foods—but limit energy-dense foods, which provide kilocalories from saturated fats and added sugars but little nutrition. Daily physical activity is encouraged to better manage your weight and health. M02_BLAK8260_04_SE_C02.indd 54 12/1/17 10:08 PM What Is the Exchange System? 55 What Is the Exchange System? LO 2.5 Explain how the exchange system can be used as a guide to plan a balanced diet. The exchange lists for meal planning were designed in 1950 to give people with diabetes a structured, balanced eating plan. The lists, which are still in use today, group foods accord- ing to their carbohydrate, protein, and fat composition and provide specific portion sizes for each food. In addition, each food in the group has a similar number of kilocalories. There are six food groups in the exchange lists: starch, fruit, milk, vegetable, meat, and fat. You might be surprised to find some foods located in unexpected places. For example, in MyPlate, cheese is in the milk group because of its calcium content. In the exchange system, cheese is in the meat group because it has less carbohydrate than milk or yogurt but contains levels of protein and fat similar to those found in chicken or meat. Potatoes are not found in the vegetable list, but in the starch list; bacon is considered a fat exchange because it contains more fat than protein; and peanut butter is found in both the high-fat meat list and the fat list because it is high in both protein and fat. exchange lists Diet-planning tool that groups foods together based on their carbohydrate, protein, and fat content. One food on the list can be exchanged for another food on the same list. ▲ Figure 2.7 A Healthy Daily Food Plan A variety of foods from each food group creates a balanced diet. GrainsBreakfast Lunch Dinner Vegetables DairyProteinFruits O ils Bran flakes, 1 cup Whole-wheat English mu�n, 1/2 Banana, 1 small Orange juice, 1 cup S of t m ar ga rin e, 1 ts p S of t m ar ga rin e, 1 ts p S un flo w er o il, 3 ts p GrainsVegetables DairyProteinFruits O ils Whole-wheat bread, 2 slices Diced celery, 1 tbs Romaine lettuce, 1/2 cup Tomatoes, 2 slices Fat-free milk, 1 cup Fat-free milk, 1 cup Tuna (packed in water), 2.5 oz Pear, 1 medium M ay on na is e, 2 ts p Snack GrainsVegetables DairyProteinFruits O ils Low-fat vanilla yogurt, 1 cup Dried apricots, 1/4 cup GrainsVegetables DairyProteinFruits O ils Dinner rolls, 2 1 oz each Baked sweet potato, 1 large Peas and onions, 1/2 cup Leafy green salad, 1 cup Roasted chicken breast (boneless and skinless), 3 oz M02_BLAK8260_04_SE_C02.indd 55 12/1/17 10:08 PM 56 Chapter 2 | Tools for Healthy Eating

EXAMINING THE

EVIDENCE

We are all creatures of habit. Some of our habits, such as the time of day we eat, can either enhance or detract from our health. Do you skip a meal daily? Do you find yourself snacking late at night? Do you overload on high-fat or fried foods or drink a lot of alcohol when you go out on the weekends? These kinds of choices can affect your body weight, nutrient intake, and health. Snacking and Skipping Breakfast While your grandparents may have habitually had their “three square meals” (breakfast, lunch, and din- ner) daily with little snacking between meals, this pattern has changed over the last several decades. In a study looking at the eating habits of over 32,000 adult women during a 40-year span, the incidence of eating three meals a day declined from 75 percent to 63 percent among the women, but the incidence of snacking increased.1 This is a concern because snack- ing has been associated with the consumption of excess kilocalories and obesity.2 Interestingly, the incidence of obesity among these women during this time period more than doubled.3 Skipping breakfast specifically may reduce the nutrient quality of your diet.4 In contrast, children who eat a healthy breakfast on a regular basis are better able to meet their intake of food groups such as dairy and fruit and their daily needs for essential micronutrients such as thiamin, niacin, riboflavin, vitamins B6 and B12, cal- cium, iron, magnesium, potassium, and zinc.5,6 Eating More at Night and on Weekends There may be something to the old adage to eat breakfast like a king, lunch like a prince, and dinner like a pauper when it comes to better managing your weight. Researchers stud- ied how switching between a high-kilocalorie breakfast and a high-kilocalorie din- ner, but keeping the total daily kilocalories the same, would influence body weight.7 In this 12-week study, 50 over- weight women were randomly assigned to a 1,400-kilocalorie diet that consisted of a breakfast of 700 kilocalories, a lunch of 500 kilocalories, and a dinner of 200 kilocalories or the same kilocalo- ries and same food choices but with the breakfast and dinner meals switched.8 While both groups lost significant amounts of weight, the women consum- ing the large breakfast lost an average of approximately 19 pounds compared to only about 8 pounds in the large dinner group. The large breakfast group also lost twice as many inches around their waists. Since the hormone ghrelin, which increases your appetite, was lower dur- ing the day in the breakfast group, these women also experienced higher levels of satiety throughout the day. In addition, large breakfast eaters also had signifi- cantly lower levels of insulin, glucose, and fat in their blood, which may help lower the risk of diabetes and heart disease.9 A factor in the weight-loss differ- ence may be the body’s circadian rhythms, which are hormonal, meta- bolic, mental, and behavioral changes that the body follows over a 24-hour cycle.10,11 Consequently, the time of day we eat may affect the way our bodies process food. More research is needed before any strong conclu- sions can be drawn from these results. Does the Time of Day You Eat Impact Your Health? M02_BLAK8260_04_SE_C02.indd 56 12/1/17 10:08 PM Do you eat after 7:00 p.m.? Most young adults do, especially during the weekend.12 For most students, eating schedules are influenced by hun- ger, pressures from work and school, convenience, and social habits. Studies suggest that the craving for late-night carbohydrate snacks is also related to your circadian rhythms.13 Also, when eating later in the day, you are likely to eat more food, and hence consume more kilocalories, particularly from carbohydrates, fat, and alcohol. Weekend eating patterns can also influence overall dietary intake. Haines reports that people in their study ate an average of 82 kilocalories more per day on Friday, Saturday, and Sunday compared with weekdays.14 These increases in kilocalories were mostly due to an increase in fat (approximately 0.7 percent) and alcohol (1.4 percent); carbohydrates decreased by 1.6 per- cent. Over time, this increase in kilo- calorie intake may lead to weight gain. Results from a similar study involving over 11,500 adults suggest that Sat- urday is the day with the highest kilo- calorie consumption.15 Compared to the average weekday consumption, the adults consumed 181 kilocalories more on Saturday, on average, with over 40 percent of the kilocalories coming from sugar-sweetened beverages, alcohol, sugar, and saturated fat. Not surpris- ing, eating fast foods and dining out in restaurants was higher on Saturday than any other day of the week.16 Recommendations Based on the current research on eating and time of day, it is recommended that you:

• Start your day with a nutrient-dense breakfast as part of a healthy eating pattern. Many breakfast foods—such as dry whole-grain cereals, fresh fruit, or whole-grain toast or bagels with low-fat cream cheese—can be eaten on the go. You’ll have more energy and will most likely eat fewer total kilo- calories by the end of the day.
• Choose breakfast foods that are more satisfying to improve your appetite con- trol throughout the day. Enjoy foods such as whole-grain cereals and whole fruits, which are higher in fiber, protein, and water and lower in fat and sugar.
• Control kilocalorie intake on nights and weekends. Monitor your weekend eating habits to maintain a consistent balance of carbohydrates, fats, and proteins and to reduce alcohol consumption.

References 1. Kant, A., and B. Graubard. 2015. 40-Year Trends in Meal and Snack Eating Behaviors of American Adults. Journal of the Academy of Nutrition and Dietetics 115:50–63.