Nutrition Science and Everyday Application - beta v 0.1

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TOOLS FOR ACHIEVING A HEALTHY DIET 65 Several nutrients are of special public health concern, including dietary fiber, calcium, potassium, and vitamin D. Inadequate intake of these nutrients is common among Americans and is associated with greater risk of chronic disease. People can increase their intake of these nutrients by shifting towards eating more vegetables, fruits, whole grains, dairy products, and beans. The Dietary Guidelines thus encourage the following nutrientdense food choices: • Vegetables, including a variety of dark green, red and orange, legumes (beans and peas), starchy and other vegetables • Fruits, especially whole fruits • Grains, at least half of which are whole grains • Dairy, including fat-free or low-fat milk, yogurt, and cheese, and/or fortified soy beverages and yogurt • Protein foods, including seafood (8 or more ounces per week), lean meats and poultry, eggs, legumes (beans, peas, lentils), soy products, and nuts and seeds • Oils, including those from plants, such as canola, corn, olive, peanut, safflower, soybean, and sunflower oils, and those present in whole foods such as nuts, seeds, seafood, olives, and avocados. The DGA explains that most of an individual’s daily caloric intake—about 85%—must be made up of nutrient-dense foods in order to meet nutrient requirements, leaving about 15% of calories available for other uses. Yet many Americans consume too much of foods with added sugars and saturated fat, in addition to excessive amounts of sodium and alcohol. Consuming too much of these dietary components is associated with development of chronic disease over time and can add calories without providing much in the way of beneficial nutrients. Therefore, the DGA recommends limiting the following: • Added sugars – Consume less than 10 percent of calories per day from added sugars starting at age 2. (Avoid foods and beverages with added sugars for those younger than age 2.) • Saturated fat – Consume less than 10 percent of calories per day from saturated fat starting at age 2. • Sodium – Consume less than 2,300 milligrams (mg) per day of sodium – and even less for children younger than age 14. • Alcoholic beverages – If alcohol is consumed, it should be consumed only in moderation (up to one drink per day for women and up to two drinks per day for men). Drinking less is better for health than drinking more. The United States is not the only country that develops nutritional guidelines. The Food and Agriculture Organization of the United Nations has a website where you can search for dietary guidelines for different countries, such as Sweden’s guidelines, illustrated below.
66 ALICE CALLAHAN, PHD, HEATHER LEONARD, MED, RDN, AND TAMBERLY POWELL, MS, RDN Figure 1.18. “Sweden’s one-minute advice” by Food and Agriculture Organization of the United Nations (FAO) The Swedish National Food Agency also has a great resource, “Find Your Way To Eat Greener, Not Too Much and Be Active” on how to put these guidelines into practice. One way the USDA and other federal agencies implement the Dietary Guidelines is through MyPlate, which we will discuss next.
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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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Updates Made to OER Date Unit Page
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Introduction to Designing a Healthy
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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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Indicators of Health: BMI, Body Com
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Best Practices For Weight Managemen
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UNIT 8 - VITAMINS AND MINERALS PART
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Dietary Supplements By now you know
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Vitamins and Minerals Involved In F
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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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