human nutrition assignment | Applied Sciences homework help

1. Soy protein and risk of coronary heart disease 12. Plant sterol/stanol esters and risk of coronary

heart disease Health claims based on authoritative statements (well established) Claims based on statements made by a U.S. govern- ment agency, such as the Centers for Disease Control and Prevention (CDC) and the National Institutes of Health (NIH). If the FDA approves a claim submitted by the manu- facturer, the wording of the claim must include “may,” as in “whole grains may help reduce the risk of heart disease,” to illustrate that other factors in addition to the food or dietary ingredient may play a role in the disease or condition. This type of health claim can only be used on food and cannot be used on dietary supplements.

• Whole-grain foods and risk of heart disease and certain cancers
• Potassium and the risk of high blood pressure • Substitution of saturated fat in the diet with

unsaturated fat and reduced risk of heart disease Qualified health claims (less well established) Claims based on evidence that is still emerging. How- ever, the current evidence to support the claim is greater than the evidence suggesting that the claim isn’t valid. These claims are allowed in order to expedite the com- munication of potential beneficial health information to the public. They must be accompanied by the statement “the evidence to support the claim is limited or not con- clusive” or “some scientific evidence suggests. . . .” Many experts, including the Academy of Nutrition and Dietetics, don’t support this type of health claim, as it is based on emerging evidence. Qualified health claims can be used on dietary supple- ments if approved by the FDA.

• Selenium and cancer • Antioxidant vitamins and cancer • Nuts and heart disease • Omega-3 fatty acids and coronary heart disease • B vitamins and vascular disease • Monounsaturated fatty acids from olive oil and

coronary heart disease • Walnuts and heart disease • Psyllium husk and diabetes TABLE 2.9 Health Claims on Food Labels M02_BLAK8260_04_SE_C02.indd 64 12/1/17 10:08 PM Portion Distortion 65 Dietary supplements that use structure/function claims must display a disclaimer on the label stating that the FDA did not evaluate the claim and that the dietary supplement is not intended to “diagnose, treat, cure, or prevent any disease.” Manufacturers of foods bearing structure/function claims do not have to display this disclaimer on the label. Although keeping the types of health claims and the structure/function claims straight can be challenging, here’s one way to remember them: Authorized health claims and health claims based on authoritative statements are the strongest, as they are based on years of accumulated research or an authoritative statement. Qualified health claims are made on potentially healthful foods or dietary ingredients but because the evidence is still emerging, the claim has to be “qualified” as such. All health claims provide information on how the food or dietary ingredient can help reduce your risk of a condition or a disease. Structure/function claims are the weakest claims, as they are just statements or facts about the role the nutrient or dietary ingredient plays in the body. They can’t claim how the food or dietary ingredient lowers the risk of developing a chronic disease such as heart disease or cancer. In general, label claims with less established scientific evidence behind them have the weakest wording. LO 2.6: THE TAKE-HOME MESSAGE The FDA regulates the labeling on all packaged foods. Every food label must contain the name of the food, its net weight, the name and address of the manufacturer or distributor, a list of ingredients, and a Nutrition Facts panel containing standardized nutrition information. The FDA allows the use of nutrient content claims, health claims, and structure/function claims on food labels. Any foods or dietary supplements displaying these label claims must meet specified criteria and the claims must be truthful.

HEALTHCONNECTION

Portion distortion, or perceiving larger portions of food as appropriate sizes, may be contributing to obesity. These larger-than-recommended portion sizes, which are viewed as typical by Americans today, add kilocalories to our diets and may contribute to weight gain. Portion versus Serving Size: What’s the Difference? The USDA defines a portion as the amount of food eaten at one sitting. In contrast, a serving size (a term that’s used only on food labels) is a stan- dard amount of food for which the nutrient composi- tion is presented. We can illustrate the difference with a food that people often pile on their plates, such as spa- ghetti. A generous Portion Distortion LO 2.7 Compare the terms portion and serving size and summarize the health benefits of controlling your portions. The portion of pasta (left) that Americans typically eat is larger than the serving size indicated on food labels (right). M02_BLAK8260_04_SE_C02.indd 65 12/1/17 10:08 PM 66 Chapter 2 | Tools for Healthy Eating

HEALTHCONNECTION (CONTINUED)

up over the past few decades. If you were to measure your grandmother’s favorite dinner plates, they would likely be much smaller, about 9 inches in diameter, than the plates in your cupboard, which probably measure closer to 11.5 inches across. The bigger the plate, the more food you are likely to put on it. Furthermore, the larger the portion we put on that plate, the less accurate we are in our estimate of how many kilocalories we’re consuming. Health Effects of Increased Portion Size Research has shown that an increase in the portion sizes of typical foods can lead to increased energy intake and weight gain.34,35,36 As body weight increases, the risk of developing chronic diseases— including cardiovascular disease, diabetes, joint problems, and some cancers—also increases. Moreover, eating larger por- tions of foods high in added sugars and saturated fats not only increases your daily kilocalorie intake but can also decrease the amount of nutrients you consume overall. For example, eating a helping of cooked spaghetti that spills over the edge of a plate is probably equal to about 3 cups. According to MyPlate, a standard serving size of pasta is 1⁄2 cup.30 A portion of 3 cups of cooked pasta is therefore six servings, which contains more than 600 kilocalories! How Have Portion Sizes Changed? If your great-grandmother treated herself to a Hershey’s chocolate bar when it was first introduced, at the beginning of the last century, she would have purchased a bar weighing about 0.6 ounce. Today the same milk chocolate bar is sold in 0.75-, 1.6-, 2.6-, 4.0-, 7.0-, and 8.0-ounce weights. When McDonald’s first intro- duced French fries in 1954, the standard serving weighed 2.4 ounces. Although a small 2.4-ounce size is still on the menu, you can also choose the medium French fries weighing 5.3 ounces or the large at 6.3 ounces. Twenty years ago, a cup of coffee was 8 ounces and just 45 kilocalories with added milk and sugar. Today, consum- ers enjoy 16-ounce lattes on their way to work, to the tune of 350 kilocalories.31 As you can see, portion sizes have changed across the menu. The restaurant industry has appealed to Americans’ interest in getting more food for less money with larger portion sizes at relatively low costs. Americans eat out more often than they did in the past and are often offered a wide variety of inexpensive choices sold in portion sizes that typically exceed the standards defined in MyPlate.32 Most people are unaware of the changes in their portion sizes. And even when they are aware, they don’t necessarily change their behavior. Recent studies show that posting the kilocalorie content of menu items on sign boards or on menus has little impact on consumers’ behavior.33 Though getting more food for the money may be beneficial on the wallet, the health costs may be higher than Americans realize. In addition to restaurant and packaged foods, home-cooked meals have also bulked large portion of red meat as an entrée will increase the total fat, saturated fat, and cholesterol you consume. Instead, if the meat portion is limited and the plate is filled with large portions of vegetables, fruits, and a reasonable portion of whole grains, the result is an increase in the vitamins, minerals, phytochemicals, and dietary fiber in the meal and a decrease in the total kilocalories. Tips for Controlling Portion Size Unfortunately, many of us frequently underestimate the portion sizes we put on our plates or in our glasses and there- fore overeat.37 One easy way to tell if you are helping yourself to too much of a food is to use a visual that represents a standard serving size of the food, such as a cup of vegetables, three ounces of meat, or 1 tablespoon of salad dress- ing. Having a food scale available is not always possible. Instead, use an everyday item that you always have with you—your hand—to visualize the correct portion sizes (Figure 2.12). This provides an easy ▲ Figure 2.12 What’s a Portion Size? Eat with Your Hands! Your hands can help you estimate the appropriate portion size of foods. a c d A woman’s palm is the size of approximately 3 ounces of cooked meat, chicken, or fish b A woman’s fist is the size of about 1 cup (a man’s fist is the size of about 2 cups) The “O” made by a woman’s thumb and forefinger is the size of about 1 tablespoon of vegetable oil. The tip of the finger is about 1 teaspoon of margarine or butter M02_BLAK8260_04_SE_C02.indd 66 12/1/17 10:08 PM

HEALTHCONNECTION (CONTINUED)

Portion Distortion 67 LO 2.7: THE TAKE-HOME MESSAGE A portion size is defined as the amount of food eaten at one sitting, whereas a serving size is the standard amount of food for nutrient comparison used on nutrient labels. Portion sizes have continued to increase over the last few decades, and increased portion sizes are thought to have contributed to America’s incidence of overweight and obesity. The risk of developing chronic diseases, including cardiovascular disease, diabetes, joint problems, and even some cancers, increases as body weight increases. Measure your foods until you recognize a healthy portion size, use smaller glasses and plates, divide larger packages of food into indi- vidual portion sizes, and share meals when eating out to control portion sizes. When You Are . . . Do This At Home • Measure your food until you develop an “eye” for correct portion sizes, and check your measurements now and then to make sure they haven’t crept up.

• Use smaller plates so portions appear larger. • Plate your food at the counter before sitting down at the table. • Store leftover foods in portion-controlled containers. • Don’t eat snacks directly from the box or bag; measure a portion first, then

eat only that amount. • Cook smaller quantities of food so you don’t pick at the leftovers. • Keep tempting foods, such as sweets and chips, out of sight. Eating Out • Ask for half orders when available. • Order an appetizer as your entrée. • Don’t be compelled to “clean your plate”; stop eating when you’re full and take the rest home. Buying Groceries • Divide a package of snacks into individual portion sizes and consume only one portion at any one sitting.

• Be aware of the number of servings in a package; read the labels. • Buy foods that are already divided into portion sizes, such as 1 oz sliced

cheese or lunch meat. • Avoid “mini” sizes of crackers, cookies, etc.; just because they’re small doesn’t mean you can eat the whole box! TABLE 2.10 Controlling Portion Sizes way to approximate how much you are consuming. Other steps that can help reduce over- sized portions include buying smaller or single-portion packages of foods or divid- ing larger packages into individual portion sizes. In restaurants, order one meal to share with your companion, or split the food in half and take the other half home. In your cupboard, replace larger glasses and plates with smaller versions. Table 2.10 provides further tips for controlling your portion sizes at home and elsewhere. M02_BLAK8260_04_SE_C02.indd 67 12/1/17 10:08 PM 68 Chapter 2 | Tools for Healthy Eating LO 2.2 Dietary Reference Intakes Are Reference Values for Each Nutrient The Dietary Reference Intakes (DRIs) are specific reference values, based on age and gender, that express the quantities of the essential nutrients needed daily. The DRIs are designed to prevent nutrient deficiencies, maintain good health, prevent chronic diseases, and avoid unhealthy excesses. The DRIs consist of the Estimated Average Requirement, Recommended Dietary Allowance, Adequate Intake, Tolerable Upper Intake Level, and the Acceptable Macronutrient Distribution Ranges. The Estimate Energy Requirement indicates how much energy an individual needs based on age, gender, and activity level. LO 2.1 Healthy Eating Is Based on Five Key Principles Healthy eating involves the key principles of balance, variety, and moderation. Foods should also be nutrient dense to provide adequate nutrition, but low in energy density to prevent unwanted weight gain. Visual Chapter Summary LO 2.3 Dietary Guidelines for Americans Are Recommendations to Lower Risk of Disease The Dietary Guidelines for Americans are published every 5 years by the USDA and HHS to provide Americans with current, research-based nutrition and physical activity recommendations. The current DGAs emphasize following a healthy eating pattern such as a Mediterranean-style diet, a vegetarian diet, or another diet rich in fruits, vegetables, and whole grains. Following the DGAs can help improve the quality of the diet and lower the risk of obesity and cer- tain chronic diseases. Increased risk of toxicity Increasing amount of nutrient N um be r o f i nd iv id ua ls in a s pe ci fic ag e an d ge nd er g ro up EAR (Meets nutrient needs for 50% of individuals) RDA (Meets nutrient needs for 97–98% of individuals) UL M02_BLAK8260_04_SE_C02.indd 68 12/1/17 10:08 PM LO 2.4 MyPlate Includes an Icon for Healthy Eating and an Accompanying Website MyPlate is an icon that serves as a reminder for healthy eat- ing. It helps consumers plan a plant-based diet that meets the recommendations of the DGAs and the DRIs for the essential nutrients. There are five food groups: fruits, vegetables, grains, protein, and dairy. Oils are not shown on MyPlate because they are not a food group but are an important part of a healthy diet. LO 2.5 The Exchange System Is Based on the Macronutrient Content of Foods Exchange lists group foods according to their carbohydrate, pro- tein, fat, and kilocalorie content while providing specific portion sizes. Using the exchange lists for meal planning is a convenient method for developing flexible meal plans. LO 2.6 The Required Components of Food Labels Provide Important Nutrition Information The FDA regulates the information found on food labels. The Nutrition Facts panel must list the serving size of the food and the corresponding amount of kilocalories, fat, saturated fat, trans fat, cholesterol, sodium, sugars, added sugars, dietary fiber, protein, vitamin D, and calcium, iron, and potassium. The percent Daily Values are reference lev- els of intakes for the nutrients listed on the food label. A food label can carry a nutrient content claim using descriptive terms such as free, high, and extra lean, as long as it meets strict FDA criteria. Health claims can also be used on food labels. These contain a food compound or a dietary ingredient and an associated disease or health-related con- dition. Structure/function claims describe how a food or dietary compound affects the structure or function of the body, and are not subject to FDA regulation. Nutrition Facts 2/3 cup (55g) 10% 5% 0% 7% 13% 14% 10% 20% 45% 6% 20% 160mg 8gTotal Fat Saturated Fat 1g Trans Fat 0g Cholesterol 0mg Sodium Total Carbohydrate 37g Dietary Fiber 4g Total Sugars 12g Includes 10g Added Sugars Protein 3g Vitamin D 2mcg Calcium 260mg Iron 8mg Potassium 235mg % Daily Value* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. * 8 servings per container Serving size Calories 230 Amount per serving Visual Chapter Summary 69 M02_BLAK8260_04_SE_C02.indd 69 12/1/17 10:08 PM 70 Chapter 2 | Tools for Healthy Eating LO 2.7 Controlling Portion Size Can Reduce the Risk of Weight Gain and Chronic Disease A portion size is the amount of food eaten at one sitting, regardless of the standard serving size printed on food labels. Larger portion sizes can lead to increased energy intake and weight gain. Over time weight gain can increase your risk for cardiovascu- lar disease, diabetes, joint problems, and certain cancers. Learn to recognize a healthy portion size, use smaller plates and glassware, and divide large portions into individ- ual portions to improve healthy eating and prevent weight gain. Size equivalent of 3 ounces of meat Size equivalent of 1 cup Size equivalent of 1 tablespoon Size equivalent of 1 teaspoon Terms to Know ■■ balance ■■ vary ■■ moderate ■■ nutrient density ■■ energy density ■■ portion ■■ satiety ■■ Dietary Reference Intakes (DRIs) ■■ nutrient requirements ■■ Estimated Average Requirement (EAR) ■■ Recommended Dietary Allowance (RDA) ■■ Adequate Intake (AI) ■■ Tolerable Upper Intake Level (UL) ■■ toxicity ■■ Acceptable Macronutrient Distribution Ranges (AMDRs) ■■ Estimated Energy Requirement (EER) ■■ Dietary Guidelines for Americans ■■ MyPlate ■■ proportionality ■■ exchange lists ■■ Nutrition Facts panel ■■ serving size ■■ percent Daily Values (%DVs) Mastering Nutrition Visit the Study Area in Mastering Nutrition to hear an MP3 chapter summary. Check Your Understanding LO2.1 1. Nutrient-dense foods a. contain an equal balance of carbohydrates, proteins, and fats. b. are high in nutrients and lower in kilocalories. c. have a nutrition label. d. have greater weight than volume. LO2.1 2. Which of the following foods is the most nutrient dense? a. An orange ice pop b. An orange c. Orange-flavored soda d. Orange sherbet LO2.2 3. The Dietary Reference Intakes (DRIs) are reference values for nutrients and are designed to a. only prevent nutritional deficiencies. b. provide a general range of nutrient needs. c. prevent nutritional deficien- cies and toxicities and maintain good health. d. apply only to infants and children. LO2.2 4. An Estimated Average Requirement (EAR) is a. the estimated amount of a nutrient that should be con- sumed daily to be healthy. b. the amount of a nutrient that meets the average needs of 50 percent of individuals in a specific age and gender group. c. the maximum safe amount of a nutrient that should be con- sumed daily. d. the amount of a nutrient that meets the needs of 99 percent of the population. M02_BLAK8260_04_SE_C02.indd 70 12/1/17 10:08 PM Answers to True or False? 71 LO2.3 5. The Dietary Guidelines for Americans recommend that you a. limit the amount of saturated fat and added sugars in your diet. b. stop smoking and walk daily. c. sleep 8 hours a night and jog every other day. d. maintain a kilocalorie balance over time and stop smoking. LO2.4 6. Which of the following are the food groups in MyPlate? a. Grains, vegetables, dairy, sweets, and protein b. Grains, fruits, alcohol, sweets, and proteins c. Grains, vegetables, fruits, dairy, and protein d. Grains, vegetables, oils, dairy, and proteins LO 2.5 7. The exchange system places foods in groups based on their carbohydrate, fat, and protein content. a. True b. False LO 2.6 8. By law, which of the follow- ing must be listed on the new Nutrition Facts panel? a. %DV for kilocalories, total sugars, and protein b. Saturated fat, vitamin A, and vitamin C c. Kilocalories, added sugars, and potassium per serving d. Vitamin A, vitamin E, and folate LO 2.6 9. A yogurt that states that a serving provides 30 percent of the percent Daily Value (%DV) for calcium contains a ________ amount of calcium. a. high b. medium c. low d. negligible LO 2.10 10. At his campus dining hall, Hamid serves himself—and eats—two heaping ladles of rice. This amount is a. a standard serving size. b. Hamid’s serving size. c. a standard portion. d. Hamid’s portion. Answers 1. (b) Nutrient-dense foods are high in nutrients, such as vitamins and min- erals, but low in energy (kilocalories).