Nutrition Science and Everyday Application - beta v 0.1

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BEST PRACTICES FOR WEIGHT MANAGEMENT 425 per week, and weigh themselves at least once per week. About half of them lost weight on their own, and the other half used some type of weight-loss program. 11 In most scientific studies, successful weight loss is accomplished only by changing the diet and increasing physical activity together. Doing one without the other limits the amount of weight lost and the length of time that weight loss is sustained. 12 Evidence-Based Dietary Recommendations The 2020 Dietary Guidelines for Americans offers specific, evidence-based recommendations for dietary changes aimed at keeping calorie intake in balance with physical activity, which is key for weight management. 13 These recommendations include following a healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level, including the following: • A variety of vegetables from all of the subgroups—dark green, red and orange, legumes (beans and peas), starchy, etc. • Fruits, especially whole fruits • Grains, at least half of which are whole grains • Fat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortified soy beverages • A variety of protein foods, including seafood, lean meats and poultry, eggs, legumes (beans and peas), and nuts, seeds, and soy products • Oils, including vegetable oils and oils in foods, such as seafood and nuts A healthy eating pattern also limits several components of public health concern in the U.S.: • Consume less than 10 percent of calories per day from added sugars • Consume less than 10 percent of calories per day from saturated fats • Consume less than 2,300 milligrams (mg) per day of sodium • If alcohol is consumed, it should be consumed in moderation—up to one drink per day for women and up to two drinks per day for men—and only by adults of legal drinking age. While these guidelines establish basic recommendations for dietary intake across all food groups, most Americans do not achieve these recommendations. Figure 9.26 shows how Americans are falling short of meeting the recommendations for vegetables, fruit, whole grains, dairy, and seafood and consume well over the recommended amount for refined grains. Meanwhile, many Americans also exceed the recommended limits for added sugars, saturated fats, sodium, and alcohol. Shifting towards more nutrient-dense choices, as
426 ALICE CALLAHAN, PHD, HEATHER LEONARD, MED, RDN, AND TAMBERLY POWELL, MS, RDN recommended in the Dietary Guidelines, would help balance caloric intake and better meet nutrient needs for optimal health. Figure 7.26. This graph indicates the percentage of the U.S. population ages 1 year and older with intakes below the recommendation or above the limit for different food groups and dietary components. Evidence-Based Physical Activity Recommendations The other part of the energy balance equation is physical activity. The Dietary Guidelines are complemented by the 2018 Physical Activity Guidelines for Americans, issued by the Department of Health and Human Services (HHS) in an effort to provide evidence-based guidelines for appropriate physical activity levels. These guidelines provide recommendations to Americans aged three and older about how to improve health and reduce chronic disease risk through physical activity. Increased physical activity has been found to lower the risk of heart disease, stroke, high blood pressure, Type 2 diabetes, colon, breast, and lung cancer, falls and fractures, depression, and early death. Increased physical activity not only reduces disease risk, but also improves overall health by increasing cardiovascular and muscular fitness, increasing bone density and strength, improving cognitive function, and assisting in weight loss and weight maintenance. 14 The key guidelines for adults include the following:
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Nutrition: Science and Everyday App
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Nutrition: Science and Everyday App
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UNIT 3 - MOLECULES OF LIFE: PHOTOSY
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UNIT 9 - VITAMINS AND MINERALS PART
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2 ALICE CALLAHAN, PHD, HEATHER LEON
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About the Authors ALICE CALLAHAN, P
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6 ALICE CALLAHAN, PHD, HEATHER LEON
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Updates Made to OER Date Unit Page
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Introduction to Designing a Healthy
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12 ALICE CALLAHAN, PHD, HEATHER LEO
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Classification of Nutrients Food is
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Introduction to Nutrition Science a
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The Scientific Method Similar to th
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Types of Research Studies and How T
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Finding Accurate Sources of Nutriti
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Who Can You Trust for Nutrition Inf
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UNIT 3 - MOLECULES OF LIFE: PHOTOSY
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Photosynthesis and Metabolism As we
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The Digestive System We just learne
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Introduction to Carbohydrates If so
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Digestion and Absorption of Carbohy
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Glucose Regulation and Utilization
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Sugar: Food Sources, Health Implica
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UNIT 5- LIPIDS 246
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The Functions of Fats Fats serve us
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Lipid Types and Structures Lipids a
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Digestion and Absorption of Lipids
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UNIT 6- PROTEIN 304
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Protein Digestion and Absorption Wh
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Protein Food Choices and Sustainabi
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Introduction to Energy Balance On D
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Energy Balance: Energy In, Energy O
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Page 445 and 446: UNIT 8 - VITAMINS AND MINERALS PART
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Vitamins Important for Vision Visio
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Introduction to Vitamins and Minera
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Introduction to Bone Health The hum
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Calcium: Critical for Bones and Thr
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Vitamin D: Important to Bone Health
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Vitamins and Minerals Involved in B
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Introduction to Nutrition and Physi
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UNIT 11 — NUTRITION THROUGHOUT TH
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Nutrition in Early Infancy Infancy
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Raising Healthy Eaters “Raising a
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