human nutrition assignment | Applied Sciences homework help

1. Ibid.

Using the exchange lists is a convenient method for designing a flexible meal plan that controls proportions of carbohydrate, protein, and fat intake. Because of their sim- ilar macronutrient composition, foods within each group can be exchanged or swapped with each other. Table 2.7 presents the number of food group choices in healthy, Food Group 1,500 kcal 1,800 kcal 2,000 kcal 2,200 kcal 2,400 kcal Starch 8 9 10 11 12 Fruit 3 4 4 4 5 Milk, low fat 2 2 3 3 3 Nonstarchy vegetables 4 5 6 6 7 Meat and meat substi- tutes, lean 3 5 5 6 7 Fat 5 6 6 7 7 TABLE 2.7 Number of Exchanges per Food Group per Day by Kilocalorie Intake What Is the Exchange System? 57 M02_BLAK8260_04_SE_C02.indd 57 12/1/17 10:08 PM 58 Chapter 2 | Tools for Healthy Eating balanced diets of different kilocalorie levels that consist of 55 percent carbohydrate, 20 percent protein, and 25 percent fat. As you can see from the table, the higher the kilocalorie intake, the greater the number of choices from the exchange lists that are allowed. For complete exchange lists for meal planning, see Appendix C. LO 2.5: THE TAKE-HOME MESSAGE The exchange system is a con- venient tool for creating meal plans based on the macronutrient content and total kilocalories of foods. The plan consists of six food groups: starch, fruit, milk, vegetables, meat, and fat. Foods within each group can be exchanged or swapped to add variety to meals and snacks. What Information Is on the Food Label? LO 2.6 Identify the required components of a food label and Nutrition Facts panel. Do you pay close attention to the food labels of items you purchase at the supermar- ket? The information on labels can be tremendously useful when it comes to planning a healthy diet. Food Labels Are Strictly Regulated by the FDA To help consumers make informed food choices, the Food and Drug Administration (FDA) regulates the labeling of all packaged foods in the United States. Since the 1930s, the FDA has mandated that every packaged food (Figure 2.8) be labeled with:

• The name of the food • The net weight, which is the weight of the food in the package, excluding the

weight of the package or packing material • The name and address of the manufacturer or distributor • A list of ingredients in descending order by weight, with the heaviest item listed first New labeling laws have been enacted to further benefit the consumer.20 In 1990, the Nutrition Labeling and Education Act (NLEA) began mandating that labels include uniform nutrition information, serving sizes, and specific criteria for health claims. Additional requirements for food labels have since been passed to require that labels now also show:

• A Nutrition Facts panel • Serving sizes that are uniform among similar products, which allows for easier

comparison shopping • An indication of how a serving of the food fits into an overall daily diet • Uniform definitions for descriptive label terms such as “light” and “fat free” • Health claims that are accurate and science based, if made about the food or one of its nutrients • The presence of any of eight common allergens that might be present in the food, including milk, eggs, fish, shellfish, tree nuts (cashews, walnuts, almonds, etc.), peanuts, wheat, and soybeans Whereas raw fruits and vegetables and fresh fish typically don’t have a label, these foods fall under the FDA’s voluntary, point-of-purchase nutrition information program. Under the guidelines of this program, the nutrition information should be displayed in M02_BLAK8260_04_SE_C02.indd 58 12/1/17 10:08 PM What Information Is on the Food Label? 59 close proximity to the foods.21 The nutrition information can be displayed as a label on the food or on store shelves, signs, posters, brochures, notebooks, leaflets, or a video near the food.22 Nutrition labeling must be provided for all meat and meat food products in the supermarket either on the label or at the point-of-purchase.23 Other nutrition information is sometimes available to consumers in the grocery aisle. Some supermarkets have initiated nutrition scoring systems that highlight the overall nutritional value of food products. This can also help the consumer make heathier choices. The Nutrition Facts Panel Indicates Nutrient Values One area of the food label in particular, the Nutrition Facts panel, provides a nutri- tional snapshot of the food inside a package. By law the panel must list amounts of spe- cific nutrients. If an additional nutrient such as vitamin E or vitamin B12 has been added, or if the product makes a claim about a nutrient, then that nutrient must also be listed on the panel. The manufacturer can voluntarily list other nutrients, such as addi- tional vitamins and minerals. The majority of packaged foods contain this nutrition information. Very few foods are exempt from carrying a Nutrition Facts panel on the label. Such foods include plain coffee and tea; some spices, flavorings, and other foods that don’t provide a significant amount of nutrients; bakery foods and other ready-to-eat foods that are prepared and sold in retail establishments; restaurant meals; and foods produced by small businesses (companies that have total sales of less than $500,000).24 In 2016, the FDA released a new Nutrition Facts panel. It was designed to reflect current research on the links between diet and chronic diseases and conditions, such as heart disease, stroke, type 2 diabetes, and obesity. Because manufacturers have some time to phase in the new panel, you are likely to see a mix of the old panel and the new one on foods until this time. So let’s compare the old and new Nutrition Facts panels (Focus Figure 2.9). Nutrition Facts panel Area on the food label that provides a list of specific nutrients obtained in one serving of the food. ▲ Figure 2.8 Labeling Requirements Mandated by the FDA The nutrition facts panel—such as the one on this box of Wheaties—can help consumers make informed food choices. The name of the product must be displayed on the front label. The net weight of the food in the box is located at the bottom of the package. The ingredients must be listed in descending order by weight. Whole-grain wheat is the predominant ingredient in this cereal. The Nutrition Facts panel lists standardized serving sizes and specific nutrients, and shows how a serving of the food fits into a healthy diet by stating its contribution to the percentage of the Daily Value for each nutrient. The Guiding Stars in-store nutritional guidance system rates the nutrient density of foods. Foods that earn even one star are nutrient dense, but foods with three stars provide the optimal level of nutrients per kilocalories. Foods that do not meet the nutritional criteria do not display a star. one Good two Better three Best Guiding Stars® Nutritious choices made simpleTM ® M02_BLAK8260_04_SE_C02.indd 59 12/1/17 10:08 PM 60 Chapter 2 | Tools for Healthy Eating Head to Mastering Nutrition and watch a narrated video tour of this figure by author Joan Salge Blake. Figure 2.9 The Nutrition Facts PanelFOCUS

• Daily Values are general reference values based on a 2,000 Calorie diet. • The %DV can tell you if a food is high or low in a nutrient or dietary substance. NEW • Daily Values are updated. • A shorter footnote that more clearly explains %DV is included. • The %DV for added sugar is included.

DAILY VALUES

• Vitamin A, vitamin C, calcium, and iron are required. • Other vitamins and minerals are voluntary. NEW • Vitamin D and potassium are required, in addition to calcium and iron. • Vitamins A and C are voluntary. • Actual amounts of each nutrient are listed as well as the %DV.

VITAMINS & MINERALS

NEW • Added sugars are listed.

ADDED SUGARS

• Serving sizes are standardized, making comparison shopping easier. NEW • Serving sizes are larger and bolder. • Serving sizes updated and more realistic.

SERVINGS

• Calories per serving and the number of servings in the package are listed. NEW • Calories are larger to stand out more. • “Calories from fat” is removed.

CALORIES

The U.S. Food and Drug Administration (FDA) has made changes to the 20-year-old nutrition labels on packaged foods. The changes to the nutrition label provide information to help compare products and make healthy food choices. Nutrition Facts Serving Size 2/3 cup (55 g) Servings Per Container About 8 Amount Per Serving Total Fat Sat Fat Cholesterol Sodium Total Carbohydrate Dietary Fiber Calories: 2,000 2,500 Less than 65 g 80 g Less than 20 g 25 g Less than 300 mg 300 mg Less than 2,400 mg 2,400 mg 300 g 375 g 25 g 30 g Calories 230 Calories from Fat 72 % Daily Value* Total Fat 8 g 12% Saturated Fat 1 g 5% Trans Fat 0 g Cholesterol 0 mg 0% Sodium 160 mg 7% Total Carbohydrate 37 g 12% Dietary Fiber 4 g 16% Sugars 1 g Protein 3 g Vitamin A 10% Vitamin C 8% Calcium 20% Iron 45% * Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

OLD LABEL NEW LABEL

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 M02_BLAK8260_04_SE_C02.indd 60 12/1/17 10:08 PM What Information Is on the Food Label? 61 The top band of the Nutrition Facts panel indicates the serving size. In the new panel, this is in boldface type to help consumers see it more readily. By law, the serving size must be listed both by weight in grams and in common household measures, such as cups and ounces. Serving sizes are standardized among similar food products, making it easier to compare brands. On the new panel, the serving sizes for some foods have been updated to mirror the amounts that people actually eat. For example, while 1⁄2 cup of ice cream was previously the standard serving, it is now going to be 2⁄3 cup, an amount that people will likely scoop into a bowl. The rest of the information on the panel is based on the listed serving size of the food. For example, if a serving were 1 cup, but you ate 2 cups, you would need to double the nutrient information on the panel. The servings-per-container information is useful for portion control. Listed below the serving size is the kilocalories per serving. Notice that the new panel gives this information in large boldface type. Below this is a list of the nutrients that should be limited or increased in the diet. Americans typically eat too much fat, including saturated fat and trans fat, and too much sodium. In contrast, they tend to fall short in dietary fiber, vitamin D, and calcium, iron, and potassium. These are on the panel to remind you to choose foods rich in these substances. The old panel required manufacturers to list vitamins A and C, but these are no longer considered nutrients of concern; thus, their presence on the panel is now voluntary. A food manufacturer also may voluntarily list other nutrients, such as vitamin B12 or folate. Overall, the Nutrition Facts panel can be your best shopping guide to foods that are low in the nutrients you want to limit, such as saturated fat, and high in the nutrients that you need to eat in higher amounts, such as potassium. The new panel identifies added sugars, indented as a subcategory of “Total Sug- ars.” Recall from Chapter 1 that added sugars are not naturally occurring, but added during the manufacturing of the food. It is difficult for many Americans to meet their nutrient needs while staying within their kilocalorie limits for the day if their diets are high in added sugars. Americans are currently consuming approximately 13 percent of their daily kilocalories from added sugars. The current recommendation is to consume less than 10 percent of kilocalories from added sugars daily. Are you wondering what determines if a food contains a “high” or “low” amount of a specific nutrient? That’s where the percent Daily Values come into play. The Percent Daily Values Help You Compare Packaged Foods Unlike the DRIs, which are precise recommended amounts of each nutrient that you should eat, the percent Daily Values (%DVs) listed on the Nutrition Facts panel are general reference levels for the nutrients listed on the food label. The %DVs give an idea of how the nutrients in the foods you buy fit into your overall diet. For example, if calcium is listed at 10 percent, a serving of that food provides 10 percent of most adults’ daily requirement for calcium. Because the %DVs on the food label are based on a 2,000-kilocalorie diet, if you need more or fewer than 2,000 kilocalories daily, some of your %DV numbers may be higher or lower than those listed on the Nutrition Facts panel. There are no %DVs listed on the label for trans fat, total sugars, and protein. You should consume as little trans fat as possible. Notice that the new panel identifies a %DV for added sugars. Although there are reference values for protein, consuming adequate amounts of protein isn’t a health concern for most Americans over age 4, so listing the %DV for this nutrient isn’t warranted. The %DV for protein is listed on products being marketed for children under the age of 4, such as baby food, and when a claim is made about the food, such as that it is “high in protein.”25 serving size Recommended portion of food that is used as a standard reference on food labels. percent Daily Values (%DVs) Reference val- ues developed by the Food and Drug Admin- istration and used on the Nutrition Facts panel to describe the percentage of a daily nutrient intake provided in one serving of the food. M02_BLAK8260_04_SE_C02.indd 61 12/1/17 10:08 PM 62 Chapter 2 | Tools for Healthy Eating If a serving provides 20 percent or more of the %DV, it is considered high in that nutrient. For example, a serving of the granola shown in Focus Figure 2.9 is high in cal- cium and iron (a healthy attribute). If a nutrient provides 5 percent or less of the %DV, it is considered low in that nutrient. A serving of this granola is low in saturated fat (another healthy attribute). Lastly, both panels provide a footnote at the bottom of the label that explains the meaning of the %DVs. However, the old panel provided examples of %DVs for a 2,000-kilocalorie and 2,500-kilocalorie diet. These examples were eliminated from the new panel, and the explanation was revised to improve clarity. The table inside the back cover of this book identifies the %DVs on the footnote of the Nutrition Facts panel. These are regularly updated to reflect the latest scientific evidence. For example, the %DV for fiber has increased from 25 grams to 28 grams, whereas the %DV for sodium has decreased from 2,400 milligrams to 2,300 milligrams. Label Claims Can Reveal Potential Health Benefits In the 1980s, the Kellogg Company ran an ad campaign for its fiber-rich All Bran cereal reminding the public of the National Cancer Institute’s recommendation to eat low-fat, high-fiber foods, fresh fruits, and vegetables to maintain a healthy weight. According to the FDA, sales of high-fiber cereals increased over 35 percent within a year.26 For decades, manufacturers realized that putting nutrition and health claims on labels was effective in influencing consumer purchases. Supermarket shelves were soon crowded with products boasting various claims. The FDA mandates that all claims on labels follow strict guidelines. Currently, the FDA allows the use of three types of claims on food products: (1) nutrient content claims, (2) health claims, and (3) structure/function claims. All foods displaying these claims on the label must meet specified criteria. Nutrient Content Claims A food product can make a claim about the amount of a nutrient it contains (or doesn’t contain) by using descriptive terms such as free (fat-free yogurt), high (high-fiber crackers), low (low saturated fat cereal), reduced (reduced-sodium soup), and extra lean (extra lean ground beef) as long as it meets the strict criteria designated by the FDA. These terms can help iden- tify at a glance the food items that best meet your needs. For instance, if you want to decrease or limit the amount of sodium in your diet, you could look for low-sodium claims on labels. Look at the labels of the canned soups in Figure 2.10. Note that the “low-sodium” version of the chicken soup cannot contain more than 140 milligrams of sodium per serving. In contrast, the soup with the term “less sodium” on the label contains 450 milligrams of sodium per serv- ing, which is at least 25 percent less sodium than the regular variety. The can of classic chicken soup contains almost 900 milligrams for a serving, which is likely the same or even more sodium than the average American consumes at din- ner. Table 2.8 provides some of the most common nutrient claims on food labels and the specific criteria that each claim must meet as mandated by the FDA. Health Claims Suppose you are sitting at your kitchen table eating a bowl of breakfast cereal. You may notice a claim on the front of the ▲ Figure 2.10 Soup’s On! Nutrient claims on the food label must conform to strict criteria. Because this can of Campbell’s Chicken Noodle soup displays the “low sodium” nutrient claim, it can’t provide more than 140 milligrams of sodium in a serving. a This can of Campbell’s Chicken Noodle soup has more than 25 percent less sodium than the classic version, so the term “less” can be displayed on its label. b The classic variety of Campbell’s Chicken Noodle soup has the most sodium per serving. c a b c M02_BLAK8260_04_SE_C02.indd 62 12/1/17 10:08 PM What Information Is on the Food Label? 63 box that states: “The soluble fiber in oats, as part of a heart-healthy diet, can help lower your cholesterol.” Do you recognize this as a health claim that links oatmeal with better heart health? A health claim (Figure 2.11) must contain two important components: (1) a food or a dietary compound, such as fiber, and (2) a corresponding disease or health-related condition that is associated with the substance.27 In the cereal example, the soluble fiber (the dietary compound) that naturally occurs in oats has been shown to lower blood cholesterol levels (the corresponding health- related condition), which can help reduce the risk of heart disease. There are three types of health claims: (1) authorized health claims, (2) health claims based on authoritative statements, and (3) qualified health claims. The differences between them lie in the amount of supporting research and agreement among scientists about the strength of the relationship between the food or dietary ingredient and the disease or con- dition. See Table 2.9 for a definition and examples of each type of health claim. Structure/Function Claims The last type of label claim is the structure/function claim, which describes how a nutri- ent or dietary compound affects the structure or function of the human body.28 The claims “Calcium builds strong bones” and “Fiber maintains bowel regularity” are exam- ples of structure/function claims.29 Structure/function claims cannot state that the nutri- ent or dietary compound can be used to treat a disease or a condition. Nutrient Free Low Reduced/Less Light Kilocalories 65 kilocalories (kcal) per serving 640 kcal per serving At least 25% fewer kcal per serving If the food contains 50% or more of its kcal from fat, then the fat must be reduced Fat 60.5 grams (g) per serving 63 g per serving At least 25% less fat per serving Same as above Saturated fat

60.5 g per serving 61 g per serving At least 25% less saturated fat per serving

N/A

Cholesterol 62 milligrams (mg) per serving 620 mg per serving At least 25% less cholesterol per serving

N/A

Sodium 65 mg per serving 6140 mg per serving At least 25% less sodium per serving If the sodium is reduced by at least 50% per serving Sugars 60.5 g N/A At least 25% less sugar per serving

N/A

Other Labeling Terms Term Definition “High,” “Rich in,” or “Excellent source of” The food contains 20% or more of the DV of the nutrient in a serving. Can be used to describe protein, vitamins, minerals, fiber, or potassium. “Good source of” A serving of the food provides 10–19% of the DV of the nutrient. Can be used to describe protein, vitamins, minerals, fiber, or potassium. “More,” “Added,” “Extra,” or “Plus” A serving of the food provides 10% of the DV. Can only be used to describe vitamins, minerals, protein, fiber, and potassium. “Lean” Can be used on seafood and meat that contains less than 10 g of fat, 4.5 g or less of saturated fat, and less than 95 mg of cholesterol per serving. “Extra lean” Can be used on seafood and meat that contains less than 5 g of fat, less than 2 g of saturated fat, and less than 95 mg of cholesterol per serving. “Healthy” Low in fat and saturated fat; limited in cholesterol content; sodium content can’t exceed 360 mg for individual foods or 480 for meal-type foods; contains 10% of the DV of one or more of vitamins A and C, iron, calcium, protein, or fiber. Note: N/A = not applicable. TABLE 2.8 Nutrient Content Claims on Food Labels ▲ Figure 2.11 An Authorized Health Claim The text on this box of Cheerios is an authorized health claim stating that soluble fiber reduces the risk of heart disease. M02_BLAK8260_04_SE_C02.indd 63 12/1/17 10:08 PM 64 Chapter 2 | Tools for Healthy Eating Structure/function claims can be made on both foods and dietary supplements. Unlike the health claims, they don’t need to be preapproved by the FDA. They do need to be truthful and not misleading, but the manufacturer is responsible for making sure that the claims are accurate. Structure/function claims can be a source of confusion. Shoppers can easily fall into the trap of assuming that one brand of a product with a structure/function claim on its label is superior to another product without the claim. For instance, a yogurt that says “Calcium builds strong bones” on its label may be identical to another yogurt without the flashy label claim. The consumer has to understand that the yogurt with the claim is not superior to the yogurt without it. Type of Claim Definition Examples Authorized health claims (well established) Claims are based on a well-established relationship between the food or compound and the health benefit. Food manufacturers must submit a petition to the FDA and provide the scientific research that backs up the claim. If there is significant agreement in the supporting research and a consensus among numerous scien- tists and experts in the field that there is a relationship between the food or dietary ingredient and the disease or health condition, the FDA will allow an authorized health claim. Specified wording must be used. The FDA has approved 12 authorized health claims.