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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