Download NTR150 Appendix UN12e Su2013

NTR 150 HUMAN NUTRITION
APPENDIX I
NTR 150 by correspondence Project Forms
Seattle Central Community College
Lesson Two Information Sheet: MyPlate Food Group Servings
a ONE ounce (28 gram) serving of Grain equals. . .
1 oz of bread, ready-to-eat cereal or crackers
½ cup of cooked rice, pasta or oatmeal
Slice of pizza (1/8th of a medium pie)
1 small pancake/waffle (4 inches diameter)
1 small tortilla (4 inches diameter)
3 cups popped popcorn
Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product.
Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products. Make at
least on half of your grain choices WHOLE. Whole grains contain the entire grain kernel ― the bran,
germ, and endosperm.
a ONE cup serving of Vegetable equals. . .
1 cup cooked or raw
2 cup leafy, raw, salad greens (examples, lettuce, spinach, arugula)
1 cup (8 oz) juice
one small whole vegetable (size of a tennis ball)
½ cup dried or dehydrated
Based on their nutrient content, vegetables are organized into 5 subgroups: dark green vegetables,
starchy vegetables, red and orange vegetables, beans and peas, and other vegetables.
a ONE cup serving of Fruit equals. . .
1 cup cooked (canned or frozen) or raw
1 cup (8 oz) juice
one small whole fruit (size of a tennis ball)
½ cup dried or dehydrated
Any fruit or 100% fruit juice counts as part of the Fruit Group. Fruits may be fresh, canned, frozen, or dried,
and may be whole, cut-up, or pureed.
a ONE ounce of serving of Protein equals. . .
1 oz of cooked lean meat/poultry/seafood
1 egg
¼ cup of beans (examples, black, pinto, lentils, garbanzos, split peas, kidney)
2 tablespoons hummus
¼ cup (2 oz) tofu or natto
½ oz of nuts or seeds
1 tablespoons of nut butter
Vegetarian options in the Protein Foods Group include beans and peas, processed soy products, and nuts
and seeds. Meat and poultry choices should be lean or low-fat.Select a variety of protein foods to improve
nutrient intake and health benefits, including at least 8 ounces of cooked seafood per week for (non-vegan)
adults.
NTR 150 by correspondence Project Forms
Seattle Central Community College
a ONE cup serving of Dairy equals. . .
1 cup (8 oz) milk or yogurt
1 ½ oz of hard cheese (= 6 tablespoons shredded)
2 oz of processed cheese or soft cheese (examples, brie, ricotta)
2 cups cottage cheese
1 ½ cups ice cream/frozen yogurt
Most Dairy Group choices should be fat-free or low-fat. Foods made from milk that retain their calcium content are part of the group. Foods made from milk that have little to no calcium, such as
cream cheese, cream, and butter, are NOT. These foods are listed under EMPTY CALORIES.
Calcium-fortified soymilk (soy beverage) is also part of the Dairy Group, as well as other Dairy Substitute foods, see below.
DAIRY SUBSTITUTES which also equal a ONE cup serving of Dairy. . .
1 cup fortified soy milk, rice milk
1 cup fortified fruit juice
1 cup cooked collards, turnip greens
2 T Blackstrap molasses
2 cups kale, bok choy, mustard greens
2 cups okra
4 T sesame seeds
¾ cup almonds
3 cups broccoli
10 figs
Oils are. . .
. . . fats which are liquid at room temperature, like the vegetable oils used in cooking. Oils come from
many different plants and from fish. Oils are NOT a food group, but they provide essential nutrients.
Cooking oils
Canola, corn, olive, peanut, sesame, soybean, sunflower, safflower, cottonseed
PLUS
soft margarine (no trans fats), mayonnaise and oil-based dressings
AND Whole Food sources
avocados, nuts, seeds, olives, fatty fish (examples, tuna, salmon, sardines, mackerel) ,
Extra Calories are. . .
calories from solid fats and/or added sugars. Solid fats and added sugars add calories to the food but
few or no nutrients. For this reason, the calories from solid fats and added sugars in a food are often
called empty calories.
High Fat and High Sugar foods such as cakes, cookies, pastries, donuts
High Sugar foods such as soft drinks, energy and sports drinks, candy, jelly, syrups
High Fat Foods such as whole milk, cheese, ice cream, bacon, sausage, hot dogs, marbled steaks, ribs,
some lunch meats and ground meats
Added Fats such as butter, cream cheese, sour cream, lard, shortening
NTR 150
Lesson Six Project
ACTIVITY COSTS TABLE
Find the conversion factor from this table that most closely matches your activity.
Consider the intensity of your activity.
Activity
Moderate
Calorie Cost
[cal/lb/min]
Vigorous
Calorie Cost
[cal lb/min]
Aerobic dance
0.046
0.062
Backpacking
0.032
0.078
Ballet
---
0.058
Dancing
0.034
Baseball
0.039
Basketball [1/2
court]
0.045
Basketball [full
court]
--0.071
---
Cycling
Circuit Training
0.059
0.097
0.050
0.100
---
0.060
Canoeing/
kayaking/rowing
0.045
0.097
Cheerleading
0.033
0.049
Fencing
0.032
0.078
Field Hockey
0.052
0.078
Football, touch
0.049
0.078
Frisbee, ultimate
0.049
0.078
Gardening
0.030
0.050
Golf [carrying
clubs]
0.045
Handball/
Racquetball, singles
0.049
0.078
Hiking
0.051
0.073
Hockey, ice and
roller
0.052
0.078
Horseback riding
0.052
0.065
Housework
0.030
0.050
Jogging/Running
0.060
0.100
Judo/Karate
0.049
0.090
Lacrosse
0.052
0.078
Lifting items, continuously
---
---
0.060
NTR 150
Lesson Six Project
Lying Quietly;
Sleeping
Rock Climbing
0.005
---
---
0.033
Rope Skipping
0.071
0.095
Rugby
0.052
0.097
Skating, all types
0.049
0.095
Skiing, alpine
0.039
0.078
Skiing, crosscountry
0.049
0.104
Studying
0.010
---
Sitting, doing light
activity
0.010
---
Soccer
0.052
0.097
Squash
0.049
0.078
Stretching
0.015
---
Studying
0.010
---
Surfing
---
Swimming
0.078
0.032
0.088
Table Tennis
---
0.045
Tennis, singles
---
0.071
Volleyball
---
0.065
Walking
Water polo
0.029
---
0.048
0.078
Water skiing
0.039
0.055
Weight Training
0.024
0.048
Wheelchair basketball
----
0.084
Wheeling Self in
Wheel chair
0.030
Wrestling
0.065
0.094
Yoga
0.030
0.050
Sources
Nutrition Concepts & Controversies, 10th ed, Sizer & Whitney, Thompson/Wadsworth Publishing, 2006,
Fit & Well, 3rd ed, Fahley at al. , Mayfield Publishing, 1999
American College of Sports Medicine, “Appropriate Intervention Strategies for Weight Loss and Prevention
of Weight Regain for Adults,”
Dec.2001,http://www.acsm-msse.org/pt/pt-core/template-journal/msse/media/1201.pdf
NTR 150
Lesson 6 Project form
24 hour Activity Log
Start time and
End time
Description of Activity
Conversion
Factor [CF]
(see Activity Costs)
BODY
Weight
(lbs)
Total time
(minutes)
Total Calories
Calories
expended for activity
(= CF X lbs X mins)
NTR 150
Seattle Central Community College
Lesson Four: How to Improve Fat Intake
GOAL
 Reduce Total Fat to meet
recommended range (20 to 35%
of percent of calories). See
and
ACTION
Reduce ADDED fats
Animal Fats
butter, gravy, sour cream, cream cheese
Use in moderate amounts: essential & healthy
fats
 Reduce Saturated Fat to less
than the maximum
recommended intake.
See 
cooking oils, mayonnaise, oil-based salad dressings
Reduce High-Fat Meats
hamburger, hot dogs, sausages, bacon, ribs,
marbled cuts of beef
Reduce Dairy Fat
 Reduce Trans-fats. See 
cheese, ice cream, whole & 2% milk, cream
Read the labels for Tropical Oils
 Emphasize Essential Fatty
Acids (omega-3 and omega-6)
and healthy monounsaturated
fats. See 
Eat MORE naturally low-in-fat
foods—grains, vegetables, fruits
and legumes.
It may not be what foods make up
the diet but what is missing from the
diet: A balanced diet is one that
meets the recommended servings of
the grain, vegetable and fruit food
groups. These foods are naturally
low in fat.A low-fiber intake is often
seen in a diet high in fat. Why?
Think of fiber sources (plants) and
many high fat sources (animals).
coconut, palm palm kernel
Reduce Commercially fried/baked foods. Read
labels for trans fats (hydrogenated oils).
fried foods from restaurants (fast food), cookies,
crackers, donuts
Good Monounsaturated Sources
(Monounsaturated fatty acids are NOT essential but are a
healthy fat.)
avocados, olives and olive oil, peanuts and most
nuts, (and those oils), canola oil
Good Polyunsaturated Fat Sources
Omega – 6
corn, sunflower, safflower, soybean, most nuts and
seeds
Omega – 3 seafood, flaxseed and flax oil, canola oil, soybean oil,
walnuts
NTR 150 Project Forms
Seattle Central Community College
ADDITIONAL PAGE
Lesson Two Project: Explore Balance with a food group guide: MyPlate (MyPyramid) Tool
FOOD GROUP SERVINGS
Amount
Consumed
Grain
(your
portion)
OZ
Vegetable
Fruit
Protein
Dairy
(Dairy
Substitute)
Food/Beverage
CUPS
CUPS
OZ
CUPS
Oils
Empty
Calories
TSP
(OR note (note with
with an X)
an X)
NTR 150 by correspondence Project Forms
Seattle Central Community College
Lesson Two Project: Explore Balance with a food group guide: MyPlate (MyPyramid) Tool
FOOD GROUP SERVINGS
Amount
Consumed
Grain
(your portion)
OZ
Vegetable
Fruit
Protein
Food/Beverage
Total Servings
Your Recommended Servings
for
calories
Servings Needed to Achieve Balance.
Dairy
(Dairy
Substitute)
CUPS
CUPS
OZ
CUPS
Oils
Empty
Calories
TSP
(OR note (note with
with an X)
an X)
NTR 150
Appendix: Forms and Information Sheets
Lesson One
Estimating Portion Sizes
Tennis Ball...............................................1⁄2 cup
Deck of Playing Cards................................3 ounces
Tube of Lipstick.........................................1 ounce
Golf Ball...................................................1 ounce
2 Die.......................................................1⁄2 ounce (1 Tablespoon)
1 old-style Floppy Disk...............................1 ounce
Palm (woman of average height)................4 ounces
Thumb (woman of average height).............1 ounce
Fist (woman of average height)..................1 cup
Helpful Conversions
1 cup = 16 T (tablespoons)
1 T = 3 t (teaspoons)
2 T = 1 oz (ounce)
8 fluid oz = 1 cup
1 pound = 16 oz
1 cup = 250 ml
1 oz = 28 grams
1 T = 15 grams
Added Fats/Oils in Pre-Prepared Foods
Fried Tortilla
Buttered Toast
Fried Egg
Mayo on Sandwich
Dressing on Salad
Deep-fried Meat/Poultry/Fish
Fried Meat/Poultry/Fish
Deep-fried Vegetables
Stir-fried Vegetables
1 t/each
1 t/slice
1 t/each
1T
1T/cup
1 t/oz
1⁄2 t/oz
2 t/ 1/2 cup
1⁄2 t/ 1/2 cup
REMEMBER to count all added plant (and not hydrogenated)
plant oils in the OILS column. BUT do not count ANIMAL fats
in this column—those are DISCRETIONARY CALORIES.
NTR 150 by correspondence
Seattle Central Community College
Sample Project for Lesson Two
Deborah Ocken
NTR 150 - Lesson Two Project
Food Group Servings
Food/Beverage
Amount
(your
portion)
Plain bagel
4 oz
Cream cheese
2T
2 eggs, scrambled w/ oil
Grain Vegetable
Fruit
Protein
oz
4
cups
cups
oz
2
2
~4 oz
4
Orange juice
1 cup
1
Fries, small
~1 cup
Coke
12 oz
Sm green salad,
dressing
Apple, small
1 cup
Oils
Empty Calories
cups
tsp OR X
X
x (dairy fat)
2 sausages
Medium cheeseburger, mayo
Dairy/
Substitutes
x
x (meat fat)
1
2
3
1
x (mayo)
1
x (dairy & meat fat)
x (oil, hydrogenated)
x (sugar)
1/2
1
x (dressing)
1
Total Servings
6
1 1/2
2
9
1.0
Your Serving Recommendations 
[1800 calories]
Servings Needed to Achieve Balance
6
2 1/2
1 1/2
5
3
0
add
1
minus minus
1/2
4
5
add
2
NOTE: The information in parenthesis in the Oils and Empty Calories columns is added to give you some explanation about the
sources of these oils and empty calories. You do not need to this kind of detail to your form.
To balance this diet, intakes of four food groups do not meet the recommended servings: Vegetable,
Fruit, Protein and Dairy. Intake of the fifth group, Grain,met the recommended servings of 6 oz.
For the Vegetable Group, one additional 1 serving is needed to meet the 2 1/2 cup recommendation. I
can add to this diet vegetables for a snack, 1 c of cooked carrots. Carrots, as a dark orange type of
vegetable would add variety also. This diet has currently a leafy green and a starchy choice.
For the Fruit Group, to be technically precise, removing 1/2 serving would meet the recommended
intake (and provide those calories for the additional missing servings for this day). Consuming a 1/2 cup
vs a full cup serving of juice would reduce total fruit servings to the 1 1/2 c recommendation.
For the Protein Group, by omitting the two of sausages, or a 4 oz serving, Protein group servings are
reduced to 5 (which meets the recommended servings for the Protein Group) and also help to reduce
empty calories in the form of animal fats.
In the same way, skipping the cream cheese on my bagel would further reduce empty calories. And,
instead, using a soft margarine would add some Oils.
Lastly, two more 1 cup servings of Dairy is need to meet the recommended 3 cups. A tall latte with my
bagel would add almost 1 1/2 cups (about 12 oz) of Dairy in the form of low-fat milk. Another addition
could be a small serving of yogurt, 6 oz, which would add another 3/4 c Dairy serving and now meet the
3 cup serving recommendation.
Balance
Use the My Plate tool to check the balance of a diet. A diet is balanced if it meets or comes
very close to meeting the recommended servings for each food group. (I use 1/2 serving or less
as a way to judge “comes close to meeting the recommended servings.”) The point is that by
eating a balanced diet, the chances of eating the recommended nutrient intake improves! But
balance alone is not enough.
Nutrient Density (ND) compares calories to the overall nutritional value of a food. This is not a
hard and fast definition. It is a judgment call! The key is to consume as many nutrients per
calorie as possible given that all of us can consume a limited number of calories routinely
before weight gain is an issue.
Higher ND foods: Most whole grains, legumes, seeds, nuts, fruits and vegetables with little
added fat and sugar. Vegetables are some of the most nutrient dense sources of food--often
low calories and rich in nutrients. However, the ND of foods can be reduced easily with
preparation (peeled? fried? deep-fried) and at the table (butter added? creamy sauces?).
Adding calories (by adding fats and/or sugars) = Lower ND. When judging animal foods, higher
ND foods are lower in fat. Examples of higher ND animal foods: non-fat or 1% milk and lean
cuts of meat. Seafood (with little added fat) is a very nutrient dense option.
Some high calorie/high fat foods are tricky to judge. For example, we know that some high-fat
foods are rich in healthy oils like salmon, nuts, seeds and avocados. The high fat content in
these foods comes from healthy fatty acids (monounsaturated fatty acids and polyunsaturated
fatty acids omega-3 and omega-6) which add to rather than reduce the nutrient density of the
food.
Avoid comparing foods from different food groups: It's not really fair to compare spinach to
bread or grapefruit to cheese.
Nutrient Density is a parallel idea to the MyPlate idea of Empty Calories. See more information
on the MyPlate website or the information sheet provide for Diet Project 2 . To review, Empty
Calories are found in foods with added sugars and fats (such as soda, butter, gravy) as well as
foods with hidden fats like sausage, bacon, cheese.
Nutrient Density is not related to organic. Also processing may impact the nutrient density of a
food but it may also improve it! Depends on the extent and type of processing. For example,
processing whole milk to lower fat milk retains all the nutrients while reducing the total fat of
the milk. But processing a whole potato into frozen tater tots removes nutrients (by peeling)
and adds fat.
Variety
When applying the characteristic of variety to a diet, focus on the Food Groups that provide a
greatest variety of choices: Grains, Vegetables and Protein. Examine the variety of the foods
consumed from within these three food groups. Recall, the greater variety of foods consumed;
the greater the variety of nutrients in a diet.
Grains. How many different types of grains were consumed? (Not just forms of a grain
like bread, crackers, pasta but the actual grain like wheat, rice, corn, oats, barley, millet,
quinoa. See the lecture on Carbohydrates for a list of grain types. )
Vegetables. See the Five Subgroups listed by the MyPlate tool for types of vegetables
for each subgroup: dark green, orange, legumes, starchy and other.
Protein (Meat & Bean).
Does this diet provide seafood? Plant options like nuts? Seeds? Legumes?
NTR 150 CORRESPONDENCE
LESSON QUIZ KEY
Lesson 1
1. C
2. A
3. B
4. C
5. A
6. B
7. D
8. B
9. D
10. C
11. D
12. B
13. C
14. B
15. B
Lesson 4
1. A
2. C
3. C
4. D
5. D
6 .A
7. A
8. B
9. A
10. C
11. C
12. D
13. D
14. C
15. B
Lesson 7
1. B
2. D
3. D
4. B
5. C
6. C
7. D
8. A
9. B
10. D
11. C
12. B
13. D
14. B
15. C
Lesson 2
1. C
2. C
3. C
4. A
5. D
6. B
7. A
8. D
9. B
10. B
11. C
12. C
13. A
14. C
15. A
Lesson 5
1. B
2. C
3. D
4. C
5. B
6. A
7. C
8. A
9. B
10. B
11. B
12. C
13. D
14. C
15. C
Lesson 8
1.C
2. D
3. B
4. A
5. B
6. B
7. A
8. D
9. C
10. D
11. C
12. D
13. D
14. C
15. D
Lesson 3
1. B
2. A
3. A
4. A
5. B
6. D
7. A
8. C
9. D
10. B
11. D
12. A
13. B
14. A
15. A
Lesson 6
1. C
2. D
3. A
4. C
5. D
6. A
7. D
8. C
9. A
10. A
11. B
12. A
13. A
14. A
15. D
Lesson 9
1. B
2. A
3. A
4. C
5. A
6. A
7. D
8. D
9. D
10. C
11. A
12. B
13. B
14. C
15. C
Lesson 10
1. D
2. D
3. B
4. B
5. B
6. C
7. D
8. C
9. B
10. B
11. A
12. D
13.D
14. D
15. B