Copyright 2019 Cengage Learning. All Rights Reserved. May not be copied, scanned, or duplicated, in whole or in part. WCN 02-200-203 Diet & Wellness Plus shows you how your current diet relates to c. MyPlate Analysis, which compares your intake with your recommended health goals. Use Diet & Wellness Plus to track your recommendations diet, generate reports, and analyze the nutritional value of the d. Energy Balance food you eat. e. Fat Breakdown f. Macronutrient Ranges 1. Gain experience in keeping a food record and utilizing a g. Daily Food Log computer database 2. Collect and analyze food intake data and determine solutions for any dietary shortcomings identified Using your analysis reports, respond to the questions in each section. A. Energy (calories) 1. What was your energy (calorie) intake? 1. Record all foods, snacks, and beverages that you consume on 2. What is your DRI recommendation for energy (calorie) intake 3 consecutive days (include 2 weekdays and 1 weekend day). on your Intake vs. Goals report? Do not include any vitamin, mineral, or protein supplements 3. Is this a realistic caloric recommendation for you? Why or that you are taking so that you can accurately evaluate your why not? dietary intake. Write down the information as soon as you B. Carbohydrates finish eating. 1. Did your carbohydrate intake meet the minimum of 130 grams 2. Estimate amounts, as closely as possible, of each food item. per day? Weigh or use household measuring cups and spoons to 2. How many grams of fiber did you consume? How does your estimate amounts and, where needed, refer to food labels to intake compare to the DRI? determine ingredients. For casseroles, soups, or hot dishes, 3. List two good sources of fiber in your diet. See each day’s estimate the amount of each ingredient that you consumed. intake spreadsheet. 3. Remember to list any salt added to foods; sugar added to 4. What changes could you make to improve your fiber intake? cereal and beverages; milk or cream in coffee or tea; and any 5. Take a look at your daily food logs and list three foods that margarine, butter, oils, or gravies that you add to foods. contain naturally occurring sugars (e.g., milk) and those that Tips: When recording your intake, be sure to include everything contain added sugars (e.g., soda). you eat, including serving sizes (cups, ounces, etc.). Also remember 6. What changes, if any, could you make in your sugar intake? to include your snacks and beverages. Describe the type of food you have eaten, giving as many details as possible. For example, if C. Fats you drank milk, indicate whether you had whole, skim, 2%, or 1% 1. Fill in Table 1 using the data in your reports. milk. Here is an example format for recording intake: TABLE 1 Fat Intake Time Food Amount (cups, oz, tsp, etc.) Notes Type of Fat Recommended Amount % Recommended Total fat (g) Saturated (g) Polyunsaturated (g) 1. Sanigdn c irne taote D aie pt r&o Wfileel lfnoellsosw Pliunsg f trhoem d wirewcwti.ocnens ggaivgeenb irna itnh.eco m MTraonnso (ugn)saturated (g) © Cengage program. 2. Click on the “Track Diet“ tab and enter the foods you ate for 2. Which types of fat in your diet need to be decreased and/or each meal on each day. increased and why? 3. Click on Reports, then select and print or save the following 3. If your overall intake of fat exceeded the recommended Reports: amount (20 to 35 percent of total calories), what changes a. Intake Spreadsheets (one for each day) could you make to improve your fat intake? b. Intake vs. Goals (reporting your 3-day average intake compared to recommendations) Copyright 2019 Cengage Learning. All Rights Reserved. May not be copied, scanned, or duplicated, in whole or in part. WCN 02-200-203 Copyright 2019 Cengage Learning. All Rights Reserved. May not be copied, scanned, or duplicated, in whole or in part. Due to electronic rights, some third party content may be suppressed from the eBook and/or eChapter(s). Editorial review has deemed that any suppressed content does not materially affect the overall learning experience. Cengage Learning reserves the right to remove additional content at any time if subsequent rights restrictions require it. D. Protein 2. How well does your MyPlate analysis reflect the five 1. Calculate your DRI for protein. ________ grams per day. characteristics of a healthy diet (adequacy, balance, calorie 2. How many grams of protein did you consume on average per control, moderation, and variety) discussed in your textbook? day? ________ grams per day. Briefly discuss each one as it applies to your diet. 3. Does your protein intake need to be altered? If so, how? G. Design a Healthy Diet 4. How well did you balance your protein intake from animal Take a look at your food records and analysis reports and think sources vs. plant sources? about the changes that you could make to address any concerns and improve your overall diet. E. Vitamin and Mineral Intake 1. Using Table 4, evaluate your deficiencies and excesses. 1. List ALL vitamins and minerals that were under 75% or were Add new rows if needed. You do not need to run any new over 200% of your recommended intake, or above your printouts. Use your intake spreadsheets to help you. Tolerable Upper Intake Level in Table 2. TABLE 4 Diet Evaluation TABLE 2 Nutrients What will you Nutrients What will you Vitamins under 75% change? over 200% change? Under 75% >200% or >UL Subtract 1 c. Ex: Calcium is Add 8 oz. milk Sodium 1000 mg canned soup 350 mg short = 300 mg over = 950 mg Under 75% Minerals >200% or >UL © Cengage 2. In one or two paragraphs, summarize what changes you would make to your diet to improve it. © Cengage H. Acosmsipglnemtee tnhtis C aosmsigpnlemteionnt:. Assemble the following items to 1. LOGS and REPORTS: 2. Why do you think that you did not achieve the recommended Daily Food Logs (one for each day) intakes for the vitamins or minerals listed above? What foods Intake Spreadsheets (one for each day) could you add to your diet to increase your intake of these Intake vs. Goals vitamins and minerals? MyPlate Analysis (3-day average) 3. For the nutrients listed above that are in excess (over 200%), 2. DIET ANALYSIS QUESTIONS (SECTIONS A to G): Your responses what foods contributed to this excess? Can you adjust your to the questions in sections A through G. diet to create a better balance of vitamins and minerals? F. Your Overall Diet 1. Use the MyPlate Analysis report for your 3-day average to complete Table 3. TABLE 3 MyPlate Analysis Recommended Amount My Intake % Recommended Amount Grains, ounce equivalents Vegetables, cup equivalents Fruits, cup equivalents DPraoirtey,i nc ufopo edqsu, oivza. leeqnutsivalents © Cengage Copyright 2019 Cengage Learning. All Rights Reserved. May not be copied, scanned, or duplicated, in whole or in part. WCN 02-200-203 Copyright 2019 Cengage Learning. All Rights Reserved. May not be copied, scanned, or duplicated, in whole or in part. Due to electronic rights, some third party content may be suppressed from the eBook and/or eChapter(s). Editorial review has deemed that any suppressed content does not materially affect the overall learning experience. Cengage Learning reserves the right to remove additional content at any time if subsequent rights restrictions require it. 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 Height Body Weight (pounds) 49100 86 91 96 100 105 110 115 119 124 129 134 138 143 148 153 158 162 167 172 177 181 186 191 49110 89 94 99 104 109 114 119 124 128 133 138 143 148 153 158 163 168 173 178 183 188 193 198 5900 92 97 102 107 112 118 123 128 133 138 143 148 153 158 163 168 174 179 184 189 194 199 204 5910 95 100 106 111 116 122 127 132 137 143 148 153 158 164 169 174 180 185 190 195 201 206 211 5920 98 104 109 115 120 126 131 136 142 147 153 158 164 169 175 180 186 191 196 202 207 213 218 5930 102 107 113 118 124 130 135 141 146 152 158 163 169 175 180 186 191 197 203 208 214 220 225 5940 105 110 116 122 128 134 140 145 151 157 163 169 174 180 186 192 197 204 209 215 221 227 232 5950 108 114 120 126 132 138 144 150 156 162 168 174 180 186 192 198 204 210 216 222 228 234 240 5960 112 118 124 130 136 142 148 155 161 167 173 179 186 192 198 204 210 216 223 229 235 241 247 5970 115 121 127 134 140 146 153 159 166 172 178 185 191 198 204 211 217 223 230 236 242 249 255 5980 118 125 131 138 144 151 158 164 171 177 184 190 197 203 210 216 223 230 236 243 249 256 262 5990 122 128 135 142 149 155 162 169 176 182 189 196 203 209 216 223 230 236 243 250 257 263 270 59100 126 132 139 146 153 160 167 174 181 188 195 202 209 216 222 229 236 243 250 257 264 271 278 59110 129 136 143 150 157 165 172 179 186 193 200 208 215 222 229 236 243 250 257 265 272 279 286 6900 132 140 147 154 162 169 177 184 191 199 206 213 221 228 235 242 250 258 265 272 279 287 294 6910 136 144 151 159 166 174 182 189 197 204 212 219 227 235 242 250 257 265 272 280 288 295 302 6920 141 148 155 163 171 179 186 194 202 210 218 225 233 241 249 256 264 272 280 287 295 303 311 6930 144 152 160 168 176 184 192 200 208 216 224 232 240 248 256 264 272 279 287 295 303 311 319 6940 148 156 164 172 180 189 197 205 213 221 230 238 246 254 263 271 279 287 295 304 312 320 328 6950 151 160 168 176 185 193 202 210 218 227 235 244 252 261 269 277 286 294 303 311 319 328 336 6960 155 164 172 181 190 198 207 216 224 233 241 250 259 267 276 284 293 302 310 319 328 336 345 Under- weight Healthy Weight Overweight Obese (<18.5) (18.5–24.9) (25–29.9) (≥30) Find your height along the left-hand column and look across the row until you find the number that is closest to your weight. The number at the top of that column identifies your BMI. The area shaded in green represents healthy weight ranges. Age (yr) Refere(nkcge/ Bm2)MI Referecncm e (ihne)ight, Referekncg e( lbw)eight, Watera AI (L/day) Energy E ERb (cal/day)CarbohRyDdrA a(tge/ day)Total fiAbI e(r g/day) Total faAtI (g/day) LinoleicA I a(cgi/d day) LinolenAiI c (ag/cidd ac y) ProteinR DA (g/day)dProteinR DA (g/kg/day) Males 0–0.5 — 62 (24) 6 (13) 0.7e 570 60 — 31 4.4 0.5 9.1 1.52 0.5–1 — 71 (28) 9 (20) 0.8f 743 95 — 30 4.6 0.5 13.5 1.5 1–3g — 86 (34) 12 (27) 1.3 1046 130 19 — 7 0.7 13 1.1 4–8g 15.3 115 (45) 20 (44) 1.7 1742 130 25 — 10 0.9 19 0.95 9–13 17.2 144 (57) 36 (79) 2.4 2279 130 31 — 12 1.2 34 0.95 14–18 20.5 174 (68) 61 (134) 3.3 3152 130 38 — 16 1.6 52 0.85 19–30 22.5 177 (70) 70 (154) 3.7 3067h 130 38 — 17 1.6 56 0.8 31–50 3.7 3067h 130 38 — 17 1.6 56 0.8 .50 3.7 3067h 130 30 — 14 1.6 56 0.8 Females 0–0.5 — 62 (24) 6 (13) 0.7e 520 60 — 31 4.4 0.5 9.1 1.52 0.5–1 — 71 (28) 9 (20) 0.8f 676 95 — 30 4.6 0.5 13.5 1.5 1–3g — 86 (34) 12 (27) 1.3 992 130 19 — 7 0.7 13 1.1 4–8g 15.3 115 (45) 20 (44) 1.7 1642 130 25 — 10 0.9 19 0.95 9–13 17.4 144 (57) 37 (81) 2.1 2071 130 26 — 10 1.0 34 0.95 14–18 20.4 163 (64) 54 (119) 2.3 2368 130 26 — 11 1.1 46 0.85 19–30 21.5 163 (64) 57 (126) 2.7 2403i 130 25 — 12 1.1 46 0.8 31–50 2.7 2403i 130 25 — 12 1.1 46 0.8 .50 2.7 2403i 130 21 — 11 1.1 46 0.8 Pregnancy 1st trimester 3.0 10 175 28 — 13 1.4 125 1.1 2nd trimester 3.0 1340 175 28 — 13 1.4 125 1.1 3rd trimester 3.0 1452 175 28 — 13 1.4 125 1.1 Lactation 1st 6 months 3.8 1330 210 29 — 13 1.3 125 1.1 2nd 6 months 3.8 1400 210 29 — 13 1.3 125 1.1 NOTE: For all nutrients, values for infants are AI. Dashes indicate that values have not been determined. dThe values listed are based on reference body weights. aThe water AI includes drinking water, water in beverages, and water in foods; in general, drinking water eAssumed to be from human milk. and other beverages contribute about 70 to 80 percent, and foods, the remainder. Conversion factors: fAssumed to be from human milk and complementary foods and beverages. This includes 1 L 5 33.8 fluid oz; 1 L 5 1.06 qt; 1 cup 5 8 fluid oz. approximately 0.6 L (~3 cups) as total fluid including formula and drinking water. bThe Estimated Energy Requirement (EER) represents the average dietary energy intake that will maintain gFor energy, the age groups for young children are 1–2 years and 3–8 years. energy balance in a healthy person of a given gender, age, weight, height, and physical activity level. hFor males, subtract 10 calories per day for each year of age above 19. The values listed are based on an “active” person at the reference height and weight and at the midpoint iFor females, subtract 7 calories per day for each year of age above 19. ages for each group until age 19. Chapter 2 (page 44), Chapter 10 (page 296), and www.ChooseMyPlate .gov provide tools to determine Estimated Energy Requirements. cThe linolenic acid referred to in this table and text is the omega-3 fatty acid known as alpha-linolenic acid. SOURCE: Adapted from the Dietary Reference Intakes series, National Academies Press. Copyright 1997, 1998, 2000, 2001, 2002, 2004, 2005, by the National Academy of Sciences. Copyright 2019 Cengage Learning. All Rights Reserved. May not be copied, scanned, or duplicated, in whole or in part. WCN 02-200-203 Copyright 2019 Cengage Learning. All Rights Reserved. May not be copied, scanned, or duplicated, in whole or in part. Due to electronic rights, some third party content may be suppressed from the eBook and/or eChapter(s). Editorial review has deemed that any suppressed content does not materially affect the overall learning experience. Cengage Learning reserves the right to remove additional content at any time if subsequent rights restrictions require it. d Age (yr) ThiaminR DA (mg/daRiy)boflavRiDn A (mg/day)Niacin RDA (mg/day)Baiotin AI (mg/day)PantothAeI (nicm ga/ciday)Vitamin RBDA 6 (mg/day)Folate RDA (g/day)bVitamin RBDA 1(2g/day)Choline AI (mg/day)Vitamin RCD A (mg/day)Vitamin RAD A (g/day)cVitamin RDD A (g/day)dVitamin RE DA (mg/day)Veitamin AIK (g/day) Infants 0–0.5 0.2 0.3 2 5 1.7 0.1 65 0.4 125 40 400 10 4 2.0 0.5–1 0.3 0.4 4 6 1.8 0.3 80 0.5 150 50 500 10 5 2.5 Children 1–3 0.5 0.5 6 8 2 0.5 150 0.9 200 15 300 15 6 30 4–8 0.6 0.6 8 12 3 0.6 200 1.2 250 25 400 15 7 55 Males 9–13 0.9 0.9 12 20 4 1.0 300 1.8 375 45 600 15 11 60 14–18 1.2 1.3 16 25 5 1.3 400 2.4 550 75 900 15 15 75 19–30 1.2 1.3 16 30 5 1.3 400 2.4 550 90 900 15 15 120 31–50 1.2 1.3 16 30 5 1.3 400 2.4 550 90 900 15 15 120 51–70 1.2 1.3 16 30 5 1.7 400 2.4 550 90 900 15 15 120 .70 1.2 1.3 16 30 5 1.7 400 2.4 550 90 900 20 15 120 Females 9–13 0.9 0.9 12 20 4 1.0 300 1.8 375 45 600 15 11 60 14–18 1.0 1.0 14 25 5 1.2 400 2.4 400 65 700 15 15 75 19–30 1.1 1.1 14 30 5 1.3 400 2.4 425 75 700 15 15 90 31–50 1.1 1.1 14 30 5 1.3 400 2.4 425 75 700 15 15 90 51–70 1.1 1.1 14 30 5 1.5 400 2.4 425 75 700 15 15 90 .70 1.1 1.1 14 30 5 1.5 400 2.4 425 75 700 20 15 90 Pregnancy 18 1.4 1.4 18 30 6 1.9 600 2.6 450 80 750 15 15 75 19–30 1.4 1.4 18 30 6 1.9 600 2.6 450 85 770 15 15 90 31–50 1.4 1.4 18 30 6 1.9 600 2.6 450 85 770 15 15 90 Lactation 18 1.4 1.6 17 35 7 2.0 500 2.8 550 115 1200 15 19 75 19–30 1.4 1.6 17 35 7 2.0 500 2.8 550 120 1300 15 19 90 31–50 1.4 1.6 17 35 7 2.0 500 2.8 550 120 1300 15 19 90 NOTE: For all nutrients, values for infants are AI. cVitamin A recommendations are expressed as retinol activity equivalents (RAE). aNiacin recommendations are expressed as niacin equivalents (NE), except for recommenda- dVitamin D recommendations are expressed as cholecalciferol and assumes minimal sun exposure. tions for infants younger than 6 months, which are expressed as preformed niacin. eVitamin E recommendations are expressed as a-tocopherol. bFolate recommendations are expressed as dietary folate equivalents (DFE). Age (yr) Sodium AI (mg/day)Chloride AI (mg/day)PotassiuAI m (mg/day)Calcium RDA (mg/day)PhosphoRrDusA (mg/day)MagnesiRuDmA (mg/dayI)ron RDA (mg/day)Zinc RDA (mg/daIyo)dine RDA (g/day)SeleniuRm DA (g/day)Copper RDA (g/day)ManganAeI s(e mg/day)Fluoride AI (mg/day)ChromiuAI m( g/day)MolybdeRnDuA (m g/day) Infants 0–0.5 120 180 400 200 100 30 0.27 2 110 15 200 0.003 0.01 0.2 2 0.5–1 370 570 700 260 275 75 11 3 130 20 220 0.6 0.5 5.5 3 Children 1–3 1000 1500 3000 700 460 80 7 3 90 20 340 1.2 0.7 11 17 4–8 1200 1900 3800 1000 500 130 10 5 90 30 440 1.5 1.0 15 22 Males 9–13 1500 2300 4500 1300 1250 240 8 8 120 40 700 1.9 2 25 34 14–18 1500 2300 4700 1300 1250 410 11 11 150 55 890 2.2 3 35 43 19–30 1500 2300 4700 1000 700 400 8 11 150 55 900 2.3 4 35 45 31–50 1500 2300 4700 1000 700 420 8 11 150 55 900 2.3 4 35 45 51–70 1300 2000 4700 1000 700 420 8 11 150 55 900 2.3 4 30 45 .70 1200 1800 4700 1200 700 420 8 11 150 55 900 2.3 4 30 45 Females 9–13 1500 2300 4500 1300 1250 240 8 8 120 40 700 1.6 2 21 34 14–18 1500 2300 4700 1300 1250 360 15 9 150 55 890 1.6 3 24 43 19–30 1500 2300 4700 1000 700 310 18 8 150 55 900 1.8 3 25 45 31–50 1500 2300 4700 1000 700 320 18 8 150 55 900 1.8 3 25 45 51–70 1300 2000 4700 1200 700 320 8 8 150 55 900 1.8 3 20 45 .70 1200 1800 4700 1200 700 320 8 8 150 55 900 1.8 3 20 45 Pregnancy 18 1500 2300 4700 1300 1250 400 27 12 220 60 1000 2.0 3 29 50 19–30 1500 2300 4700 1000 700 350 27 11 220 60 1000 2.0 3 30 50 31–50 1500 2300 4700 1000 700 360 27 11 220 60 1000 2.0 3 30 50 Lactation 18 1500 2300 5100 1300 1250 360 10 13 290 70 1300 2.6 3 44 50 19–30 1500 2300 5100 1000 700 310 9 12 290 70 1300 2.6 3 45 50 31–50 1500 2300 5100 1000 700 320 9 12 290 70 1300 2.6 3 45 50 Copyright 2019 Cengage Learning. All Rights Reserved. May not be copied, scanned, or duplicated, in whole or in part. WCN 02-200-203 Copyright 2019 Cengage Learning. All Rights Reserved. May not be copied, scanned, or duplicated, in whole or in part. Due to electronic rights, some third party content may be suppressed from the eBook and/or eChapter(s). Editorial review has deemed that any suppressed content does not materially affect the overall learning experience. Cengage Learning reserves the right to remove additional content at any time if subsequent rights restrictions require it. Age (yr) Niacin (mg/day)aVitamin( Bm g/6day) Folate (g/day)a Choline( mg/day)Vitamin( Cm g/day) Vitamin( A g/day)b Vitamin( D g/day) Vitamin( Em g/day)c Infants 0–0.5 — — — — — 600 25 — 0.5–1 — — — — — 600 38 — Children 1–3 10 30 300 1000 400 600 63 200 4–8 15 40 400 1000 650 900 75 300 Adolescents 9–13 20 60 600 2000 1200 1700 100 600 14–18 30 80 800 3000 1800 2800 100 800 Adults 19–70 35 100 1000 3500 2000 3000 100 1000 .70 35 100 1000 3500 2000 3000 100 1000 Pregnancy 18 30 80 800 3000 1800 2800 100 800 19–50 35 100 1000 3500 2000 3000 100 1000 Lactation 18 30 80 800 3000 1800 2800 100 800 19–50 35 100 1000 3500 2000 3000 100 1000 aThe UL for niacin and folate apply to synthetic forms obtained cThe UL for vitamin E applies to any form of supplemental from supplements, fortified foods, or a combination of the two. a-tocopherol, fortified foods, or a combination of the two. bThe UL for vitamin A applies to the preformed vitamin only. m Age (yr) Sodium( mg/day)Chlorid(e mg/day)Calcium( mg/day)Phosph(ormugs/ day)Magnes(iumgm/ day)dIron (mg/day)Zinc (mg/day)Iodine (g/day)Seleniu(m g/day)Copper (g/day)Manga(nemsge /day)Fluorid(e mg/day)Molybd(eng/uday)Boron (mg/day)Nickel (mg/day) Infants 0–0.5 —e —e 1000 — — 40 4 — 45 — — 0.7 — — — 0.5–1 —e —e 1500 — — 40 5 — 60 — — 0.9 — — — Children 1–3 1500 2300 2500 3000 65 40 7 200 90 1000 2 1.3 300 3 0.2 4–8 1900 2900 2500 3000 110 40 12 300 150 3000 3 2.2 600 6 0.3 Adolescents 9–13 2200 3400 3000 4000 350 40 23 600 280 5000 6 10 1100 11 0.6 14–18 2300 3600 3000 4000 350 45 34 900 400 8000 9 10 1700 17 1.0 Adults 19–50 2300 3600 2500 4000 350 45 40 1100 400 10,000 11 10 2000 20 1.0 51–70 2300 3600 2000 4000 350 45 40 1100 400 10,000 11 10 2000 20 1.0 .70 2300 3600 2000 3000 350 45 40 1100 400 10,000 11 10 2000 20 1.0 Pregnancy 18 2300 3600 3000 3500 350 45 34 900 400 8000 9 10 1700 17 1.0 19–50 2300 3600 2500 3500 350 45 40 1100 400 10,000 11 10 2000 20 1.0 Lactation 18 2300 3600 3000 4000 350 45 34 900 400 8000 9 10 1700 17 1.0 19–50 2300 3600 2500 4000 350 45 40 1100 400 10,000 11 10 2000 20 1.0 dThe UL for magnesium applies to synthetic forms obtained from supplements or drugs only. SOURCE: Adapted with permission from the Dietary Reference Intakes series, National eSource of intake should be from human milk (or formula) and food only. Academies Press. Copyright 1997, 1998, 2000, 2001, 2002, 2005 by the National Academy NOTE: A UL was not established for vitamins and minerals not listed and for those age groups listed with of Sciences. Courtesy of the National Academies Press, Washington, D.C. a dash (—) because of a lack of data, not because these nutrients are safe to consume at any level of intake. All nutrients can have adverse effects when intakes are excessive. Copyright 2019 Cengage Learning. All Rights Reserved. May not be copied, scanned, or duplicated, in whole or in part. WCN 02-200-203 Copyright 2019 Cengage Learning. All Rights Reserved. May not be copied, scanned, or duplicated, in whole or in part. Due to electronic rights, some third party content may be suppressed from the eBook and/or eChapter(s). Editorial review has deemed that any suppressed content does not materially affect the overall learning experience. Cengage Learning reserves the right to remove additional content at any time if subsequent rights restrictions require it. Before you eat, think about what and how much food goes What’s on your plate or in your cup or bowl. Over the day, include foods from all food groups: vegetables, fruits, whole grains, low-fat dairy products, and lean protein foods. Make half your plate fruits and vegetables. on your plate? Make at least half your grains whole. Switch to skim or 1% milk. Vary your protein food choices. Cut back on sodium and empty calories from solid fats and added sugars. Look out for salt (sodium) in foods you buy. Compare sodium in foods and choose those with a lower number. Drink water instead of sugary drinks. Eat sugary desserts less often. Make foods that are high in solid fats—such as cakes, cookies, ice cream, pizza, cheese, sausages, and hot dogs— occasional choices, not everyday foods. Limit empty calories to less than 270 per day, based on 2,000-calorie diet. Be physically active your way. Pick activities you like and do each for at least 10 minutes at a time. Every bit adds up, and health benefits increase as you spend more time being active. VEGETABLES FRUITS GRAINS DAIRY PROTEIN FOODS Eat more red, orange, Use fruits as snacks, Substitute whole- Choose skim (fat- Eat a variety of foods and dark-green veg- salads, and desserts. grain choices for free) or 1% (low-fat) from the protein food gies like tomatoes, At breakfast top your refined-grain breads, milk. They have the group each week, sweet potatoes, cereal with bananas bagels, rolls, break- same amount of such as seafood, and broccoli in main or strawberries: fast cereals, crackers, calcium and other beans and peas, and dishes. add blueberries to rice, and pasta. essential nutrients as nuts as well as lean pancakes. whole milk, but less meats, poultry, and Add beans or peas Check the ingredients fat and calories. eggs. to salads (kidney or Buy fruits that are list on product labels chickpeas), soups dried, frozen, and for the words “whole” Top fruit salads and Twice a week, make (split peas or lentils), canned (in water or or “whole grain” baked potatoes with seafood the protein and side dishes (pinto 100% juice), as well as before the grain low-fat yogurt. on your plate. or baked beans), or fresh fruits. ingredient name. serve as a main dish. If you are lactose Choose lean meats Select 100% fruit juice Choose products that intolerant, try and ground beef that Fresh, frozen, and when choosing juices. name a whole grain lactose-free milk or are at least 90% lean. canned vegetables first on the ingredi- fortified soymilk (soy all count. Choose ents list. beverage). Trim or drain fat from “reduced sodium” meat and remove skin or “no-salt-added” from poultry to cut canned veggies. fat and calories. For a 2,000-calorle daily food plan, you need the amounts below from each food group. To find amounts personalized for you, go to ChooseMyPlate.gov. Eat 21/2 cups Eat 2 cups Eat 6 ounces Get 3 cups Eat 51/2 ounces every day every day every day every day every day What counts as a What counts as a What counts as What counts as a What counts as cup? cup? an ounce? cup? an ounce? 1 cup of raw or 1 cup of raw or 1 slice of bread; 1 cup of milk, yogurt, 1 ounce of lean meat, cooked vegetables cooked fruit or 1/2 cup of cooked or fortified soymilk; poultry, or fish; 1 egg; or vegetable juice; 100% fruit juice; rice, cereal, or pasta; 11/2 ounces natural or 1 tbsp peanut butter; 2 cups of leafy 1/2 cup dried fruit 1 ounce of ready-to- 2 ounces processed 1/2 ounce nuts or salad greens eat cereal cheese seeds: 1/4 cup beans or peas Copyright 2019 Cengage Learning. All Rights Reserved. May not be copied, scanned, or duplicated, in whole or in part. WCN 02-200-203 Copyright 2019 Cengage Learning. All Rights Reserved. May not be copied, scanned, or duplicated, in whole or in part. Due to electronic rights, some third party content may be suppressed from the eBook and/or eChapter(s). Editorial review has deemed that any suppressed content does not materially affect the overall learning experience. Cengage Learning reserves the right to remove additional content at any time if subsequent rights restrictions require it. TenTh ediTion personAl nutrition Marie A. Boyle College of Saint elizabeth Australia ● Brazil ● Mexico ● Singapore ● United Kingdom ● United States Copyright 2019 Cengage Learning. All Rights Reserved. May not be copied, scanned, or duplicated, in whole or in part. WCN 02-200-203 Copyright 2019 Cengage Learning. All Rights Reserved. May not be copied, scanned, or duplicated, in whole or in part. Due to electronic rights, some third party content may be suppressed from the eBook and/or eChapter(s). Editorial review has deemed that any suppressed content does not materially affect the overall learning experience. Cengage Learning reserves the right to remove additional content at any time if subsequent rights restrictions require it. This is an electronic version of the print textbook. Due to electronic rights restrictions, some third party content may be suppressed. Editorial review has deemed that any suppressed content does not materially affect the overall learning experience. The publisher reserves the right to remove content from this title at any time if subsequent rights restrictions require it. For valuable information on pricing, previous editions, changes to current editions, and alternate formats, please visit www.cengage.com/highered to search by ISBN#, author, title, or keyword for materials in your areas of interest. Important Notice: Media content referenced within the product description or the product text may not be available in the eBook version. Copyright 2019 Cengage Learning. All Rights Reserved. May not be copied, scanned, or duplicated, in whole or in part. WCN 02-200-203 Copyright 2019 Cengage Learning. All Rights Reserved. May not be copied, scanned, or duplicated, in whole or in part. Due to electronic rights, some third party content may be suppressed from the eBook and/or eChapter(s). Editorial review has deemed that any suppressed content does not materially affect the overall learning experience. Cengage Learning reserves the right to remove additional content at any time if subsequent rights restrictions require it. Personal Nutrition, Tenth Edition © 2019, 2016, Cengage Learning, Inc. Marie A. Boyle Unless otherwise noted, all content is © Cengage. Product Director: Dawn Giovaniello ALL RIGHTS RESERVED. No part of this work covered by the copyright herein may be reproduced or distributed in any form or by any means, except as Product Manager: Krista Mastroianni permitted by U.S. copyright law, without the prior written permission of the Content Developer: Miriam Myers copyright owner. 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Photo Researcher: Lumina Datamatics Text Researcher: Lumina Datamatics Text Designer: Lisa Buckley Library of Congress Control Number: 2017935638 Cover Designer: Michael Cook Student Edition: Cover Image: Ralph Smith/Getty Images ISBN: 978-1-337-55795-5 Compositor: MPS Limited Loose-leaf Edition: ISBN: 978-1-337-55806-8 Cengage 20 Channel Center Street Boston, MA 02210 USA Cengage is a leading provider of customized learning solutions with employees residing in nearly 40 different countries and sales in more than 125 countries around the world. Find your local representative at www.cengage.com. Cengage products are represented in Canada by Nelson Education, Ltd. To learn more about Cengage platforms and services, visit www.cengage.com. To register or access your online learning solution or purchase materials for your course, visit www.cengagebrain.com. Printed in the United States of America Print Number: 01 Print Year: 2017 Copyright 2019 Cengage Learning. All Rights Reserved. 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