chapter 3 nutri

Control your portions Control your environment Avoid overeating Consider repackaging

energy balance

veggies

five subgroups or varieties: dark green, orange, starchy, dry beans and peas, other o consume 2.5 cups of vegetables daily 2 cups of raw leafy vegetables like lettuce One cup raw or cooked vegetable like broccoli Or 8 oz. of vegetable juice

natural

Meat, poultry, and egg products that are labeled "natural" must be minimally processed and contain no artificial ingredients. This does not pertain to any standards regarding the farm practices.

oils and fat

MyPlate does not is the group of oils and fats are fats/oils innately included or in the cooking/processing of either proteins, dairy, fruits, vegetables, or grains ideally come from heart-healthy unsaturated fats like oils from fish, nuts, or vegetable oils(liquid at room temp)

In sum, the current Nutrients listed include:

(Limit these nutrients): Total Fat ​Saturated Fat Trans Fat Cholesterol Sodium (Get enough of these nutrients): Dietary fiber Vitamin D Calcium Iron Potassium

have no regulated meaning.

"Natural", "Pure", and "Made with Real Fruit

protein

diet in MyPlate is 5.5 oz. and the recommended serving size is about 3 oz the most commonly consumed protein foods in the United States include beef (especially ground beef), chicken, pork, processed meats (e.g., hot dogs, sausages, ham, luncheon meats), and eggs. The most common seafood choices are shrimp, tuna, and salmon; and the most common nut choices are peanuts, peanut butter, almonds, and mixed nuts. The average intake of total protein foods is close to recommendations, while average seafood intake is below recommendations for all age-sex groups.

Unsaturated fats are healthier for your heart than saturated, solid fats like butter, margarine, shortening, and lard.

individuals should use oils rather than solid fats in food preparation where possible. Strategies to shift intake include: Using vegetable oil in place of solid fats when cooking Increasing the intake of foods that naturally contain oils, such as seafood and nuts, in place of some meat and poultry Choosing other foods, such as salad dressings and spreads, made with oils instead of solid fats

physical activity

not explicitly illustrated on MyPlate, as it was in MyPyramid; Children and adolescents should do 60 minutes (1 hour) or more of physical activity daily. adults should do at least 150 minutes (2 hours and 30 minutes) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) a week of vigorous-intensity aerobic physical activity, Older adults should follow the adult guidelines. When older adults cannot meet the adult guidelines, they should be as physically active as their abilities and conditions will allow.

Grains

to consume at least 6 oz. of grains daily. Of that 6 oz., at least half—or at least 3 oz. in this example—should come from whole grains.

Shifting to nutrient-dense options, including lean and lower sodium options,

will improve the nutritional quality of protein food choices and support healthy eating patterns. Some individuals, especially teen boys and adult men, also need to reduce overall intake of protein foods by decreasing intakes of meats, poultry, and eggs and increasing amounts of vegetables or other under-consumed food groups.

free-range

This label may be used when the flock was provided with shelter in a building, room, or area. They must have unlimited access to food and fresh water during their production cycle and have continuous access to the outdoors.

Fruits & Veggies—More Matter

This public health initiative, spearheaded by the Produce for Better Health Foundation, also focuses on helping Americans meet the goals set forth by the Dietary Guidelines for Americans andMyPlate, but simply encourages the consumption of "more" rather than a specific number of servings per day (although the previous recommendations of five to nine daily servings still hold true).

he FDA in the United States requires food manufacturers to list the most common food allergens

include milk, eggs, peanuts, tree nuts, fish, shellfish, soy, and wheat. The Food Allergen Labeling and Consumer Protection Act of 2004 (FALCPA) is a law that applies to all foods whose labeling is regulated by FDA, both domestic and imported. The labeling must be in a simplified form so older children understand

The nutrient content claim describes the level of a nutrient or dietary substance in the product.

Terms such as free, low, reduced, lite, more, and high are used when comparing the level of a nutrient in a food to that of another food. The terms must meet requirements that are consistent for all types of foods

structure function

The final claim refers to the structure/function of a nutrient or dietary ingredient, and is found on the labels of conventional foods, dietary supplements, and some drugs, to describe the role of a nutrient or dietary ingredient intended to affect normal structure or function in humans. Examples of structure function claims include; "calcium builds strong bones" and "antioxidants maintain cell integrity." The manufacturer is responsible for the validity of such a claim, and a disclaimer must be included on the label stating that the FDA has not evaluated the cl

dairy

The recommended daily serving for dairy is 3 cups for adults and older children. (For ages 2-8, the daily recommendation for dairy is 2 cups.) Eight ounces of milk, 1 cup of yogurt, or 1.5 ounces of cheese typically count for one-serving equivalents. most individuals in the United States would benefit by increasing dairy intake in fat-free or low-fat forms—whether from milk (including lactose-free milk), yogurt, and cheese or from fortified soy beverages (soymilk).

RDNs are food and nutrition experts who have met the following criteria to earn the credential:

Completed a minimum of a bachelor's degree at a US regionally accredited university or college and course work accredited by the Accreditation Council for Education in Nutrition and Dietetics (ACEND®) of the Academy of Nutrition and Dietetics (AND). Coursework generally includes medical nutrition therapy, food science, biochemistry, biology, physiology, sociology, psychology, food service management, chemistry, and microbiology. Completed an ACEND®-accredited supervised practice program at a healthcare facility, community agency, or a foodservice corporation or combined with undergraduate or graduate studies. Typically, a practice program will run 6-12 months in length (called a Dietetic Internship—or DI). Passed a national examination administered by the Commission on Dietetic Registration (CDR). Completed continuing professional educational requirements to maintain registration.

fruit

Fresh fruit is usually ideal. Frozen (Figure 3.16) is also a good choice because it is generally picked at the peak ripeness and then flash frozen to retain the health properties. When choosing canned options, fruit packaged in water or its own juice and/or with no added syrup is best to minimize added sugars. Dried fruit is another beneficial option, but the serving sizes are smaller, as they typically have more calories due to the lack of additional water. Fruit juice for this category should be limited because of the lack of dietary fiber. If one does consume fruit juice, choose 100% juice with no added sugar. 2 cups of fruit servings per day for a 2000-calorie diet. A 1-cup equivalent is 1 cup of fresh fruit, 8 fluid ounces of 100% fruit juice, or a ½-cup of dried fruit.

RDNs contribute their food and nutrition expertise in a wide variety of settings throughout the community. The ANAD offers an explanation of some of the settings below:

Hospitals, health maintenance organizations (HMOs), or other healthcare facilities, Sports nutrition and corporate wellness programs, Food and nutrition-related business and industries Private practice, Community and public health settings, Universities and medical centers, Research areas

Cage-free

In order for this label to be used, the flock must be able to freely roam a building, room, or enclosed area. They must have unlimited access to food and fresh water during their production cycle.

grass fed

The use of this label requires that grass-fed animals receive a majority of their nutrients from grass throughout their life. This is different from animals that may have their diets supplemented with grain. Meat products that are labeled as grass-fed organic may also add the "natural" label if they contain no artificial ingredients.

Canned vegetables

e a viable option for convenient consumption; however, caution may be prudent because they typically have sodium added in processing, and some of the health benefits of vegetables are lost in the canning process Frozen vegetables are another convenient way to consume vegetables, and they are generally even better choices due to the fact that they are frozen at peak ripeness.

nutrients

equired information about added sugars Updated DV for nutrients like sodium, dietary fiber, and vitamin D Requirement for manufacturers to declare the gram amount of potassium and vitamin D on the label in addition to the existing %DV Calcium and iron continue to be required. Vitamins A and C can be included on a voluntary basis "Total fat," "saturated fat," and "trans fat," continue to be required (but "calories from fat" was removed from the newer label since research shows the type of fat is more important than the amount)

beverages

he beverages that are most commonly consumed include sugar-sweetened beverages, milk and flavored milk, alcoholic beverages, fruit and vegetable juices, and coffee and tea regular soft drinks, contain calories but little nutritional value. Finally, some, like milk and fruit and vegetable juices, contain important nutrients such as calcium, potassium, and vitamin D, in addition to calories.

fruits

increasing their intake of fruits—mostly whole fruits—in nutrient-dense forms this shift include choosing more fruits as snacks, in salads, as side dishes, and as desserts in place of foods with added sugars, such as cakes, pies, cookies, and candies.