Hmgt 2460 Nutrition Science: Understanding Dietary Guideline

Hmgt 2460 Nutrition Science Understanding Dietary G

Dietary Guidelines for Americans (DGA) recommend 14 grams of dietary fiber per 1,000 calories consumed. Someone maintaining on 2,000 calories should include 28 grams of fiber in the diet. Fiber is composed of carbohydrates that people are not able to digest. It adds no calories to the diet yet provides health benefits that include a delay in the onset of hunger, softening of the stool and prevention of constipation, a subtle reduction in blood cholesterol, and promotion of beneficial bacteria in the large intestine. Whole grains In addition to fruits and vegetables, whole grains are an important source of dietary fiber.

DGA recommend that at least half of the grain that you eat each day be composed of whole grains. Whole grains contain the entire seed, or kernel including the bran, germ, and endosperm, and are good sources of fiber, vitamins and minerals. Most breakfast cereals contain refined grain that has been milled to remove the bran and germ, leaving only the endosperm that is composed of starch. Milled or refined grains are low in fiber and have lost their vitamin and mineral content. To offset this loss, refined grains are enriched with vitamins that are added back to replace those removed during milling.

Whole grains common to the US food supply include whole-âgrain wheat, whole-âgrain oats, whole-âgrain corn, popcorn, brown rice, whole rye, whole-âgrain barley, wild rice, buckwheat, triticale, bulgur, millet, quinoa, and sorghum. Although breakfast cereals list grain as a major ingredient, widespread use of refined grain instead of whole grain diminishes their value as a source of fiber. Sugars Breakfast cereals also are a source of added sugars that contribute empty calories with little nutritional benefit to the diet. Added sugars include corn syrup, brown sugar, granulated or white sugar, corn sweetener, high-â-fructose corn syrup, honey, molasses, maltose, lactose, sucrose, dextrose, fructose, and malt syrup.

Discretionary calories The difference between calories needed to meet macro-â- and micronutrient needs and the total number consumed is discretionary calories. Put another way, how may calories remain when you have met all your nutrient needs? These extra calories are leftover when the diet is balanced and exhibits variety through judicious choices from fruit, vegetable, legume, grains, meats, and oils. Foods associated with discretionary calories are non-â-nutritious and contribute energy without providing health benefits. They are the antithesis of nutrient-â-dense foods that are in the lowest-â-fat form and contain no added sugar or salt.

Foods on the SoFAAS list are high in fat, sugar, or salt and not health-â-promoting. Calories from alcohol are always discretionary. Dietary Guidelines for Americans recommends limiting saturated fat to less than 10% of daily calories, total fat to a maximum of 35%, and to avoid any foods containing trans fat. LAB 1 MASTERING UNITS OF MEASURE AND THEIR APPLICATION IN NUTRITION 2 Use Nutrition Facts Labels to Build a Healthy Diet 1. Look for products that contain less than 5 grams of fat per serving with no trans fats.

Limit consumption of fat, saturated fat, and cholesterol. 2. If the food is made with grains, such as breads and cereals, look for a minimum of 3 grams of fiber per serving with a goal of 25-â-30 grams per day. In this case, more is better! 3. Compare sugar to carbohydrate total. If over half the grams of carbohydrate are provided by sugar, limit use of the product -â- it contains too much sugar. The less, the better! 4. Limit daily intake of sodium. Moderate consumption of food or drink containing more than 150 milligrams of sodium. Sodium is found in almost everything, even tap water, and daily intake should not exceed 2,300 milligrams. [Note that even though Dietary Guidelines for Americans lists 2,400 mg of sodium per day, current Labels may use 2,400 mg.] Avoid any one food that has too much sodium, or make it a once-â- in-â- a-â- treat. 5. Vitamins A & C, iron, and calcium are listed to encourage consumption of products that are good sources. Many people living in the U.S. have limited intake of these four nutrients, and their presence on the label indicates the importance of adequacy.

The percent daily value indicates the contribution that the product makes to a 2,000-â- Calorie diet. For some people, this is too many Calories; for others, too few. Percent daily value is listed as a general guide. A percent of five or less indicates that the product is low in a particular nutrient; one of 20% or more indicates that it is high. Ingredient list The food label has an ingredient list that lists each ingredient in descending order of predominance. Even water that is added in the making of a food is considered an ingredient. A trace ingredient, or one that is present in a small amount, is listed if it is present in a significant amount and has a function in the finished food. The statement “may contain corn, soybean or peanut oil†is an example of an alternate listing that is used when the manufacturer is unable to predict which fat or oil ingredient will be used. When an approved chemical preservative is added to a food, the ingredient list includes both the common or usual name of the preservative and the function of the preservative by including terms such as "preservative," "to retard spoilage," "a mold inhibitor," "to help protect flavor," or "to promote color retention." Checking out a Nutrition Facts Label 1. A % Daily Value (%DV) is calculated for some but not all nutrients. 2. The % DV is calculated based on a 2,000 calorie diet. 3. Toward the bottom of the label is an example of a 2,000 calorie diet. 4. Two nutrients that should be limited in the diet are listed: sodium and sugar. 5. One nutrient that should be eliminated is trans fat. 6. Most people living in the US exceed daily protein needs so no % DV is provided. 7. Although you may see more listed on some labels, only four vitamins and minerals are required: vitamin A, vitamin C, calcium, and iron. These are the micronutrients. 8. There are three macronutrients that provide calories: fat, carbohydrate and protein. 9. Macronutrients provide calories: One gram of fat = 9 calories One gram of carbohydrate = 4 calories One gram of protein = 4 calories LAB 1 MASTERING UNITS OF MEASURE AND THEIR APPLICATION IN NUTRITION 3 STEGOSAURUS CRACKERS Practice Your Math! How many crackers are in one serving? How many grams are in one serving? What percent of total calories are from fat? How many grams of sodium are in one serving? What percent of total carbohydrate is provided by sugar? What percent of total fat is provided by saturated fat? A recommended 2,000-â- calorie diet contains 65 grams of fat. What percent of daily fat recommendations does one serving of crackers provide? If the crackers contain 4 grams of fat that provide 35 calories in one serving, how many calories are in one gram of fat? NOTE: While the Dietary Guidelines for Americans recommends limiting sodium to 2,300 mg most Nutrition Facts Labels found on packaged foods still list 2,400 mg. In answering the accompanying questions use the figure from the label, 2,400 mg of sodium. Ingredients are listed below the label in order of by weight. The first ingredient is enriched flour and the second is sugar. What is the third? LAB 1 MASTERING UNITS OF MEASURE AND THEIR APPLICATION IN NUTRITION 4 ANSWERS TO PRACTICING YOUR MATH! STEGOSAURUS CRACKERS 1. How many crackers are in one serving? 8 crackers 2. How many grams are in one serving? 29 grams 3. How many grams of sodium are in one serving? 0.135 grams 4. What percent of total carbohydrate is provided by sugar? Total carbohydrate = 22 grams Sugar = 7 grams 7 g à·22 g = 0..318 x 100 = 31.8% 5. What percent of total fat is provided by saturated fat? Total fat = 4 g Saturated fat = 1.5 g 1.5 g à·4 g = 0..375 x 100 = 37.5% 6. A recommended 2,000-â-â- calorie diet contains 65 grams of fat. What percent of daily fat recommendations does one serving of crackers provide? 4 g à·65 g = 0..062 x 100 = 6.2% 7. If the crackers contain 4 grams of fat that provide 35 calories in one serving, how many calories are in one gram of fat? 35 calories à·4 g = 9 calories per gram HMGT 2460 NUTRITION SCIENCE LAB 2 DIETARY GUIDELINES AND FOOD LABELS NAME: Noof Alkhamis DATE: 02/15/2015 TURKEY AND CRACKERS in a LUNCH BOX This packaged meal contains crackers, turkey, avocado and cheddar cheese in a sealed tray. Nutrition Facts Serving Size Servings in container 170 grams 1 serving Amount Per Serving Calories 400 Calories from Fat 180 % Daily Value Total Fat 20 g % Saturated Fat 8 g % Trans Fat 0 g Cholesterol 25 mg % Sodium 1,400 mg % Total Carbohydrate 37 g % Dietary Fiber 2 g % Sugars 10 g Protein 18 g Vitamin A 10% Calcium 30% Vitamin C 4% Iron 5% PERCENT DAILY VALUES [%DV] CHART Percent Daily Values are based on a 2,000-calorie diet. Your daily values may be higher or lower depending on your calorie needs. Calories 2,,500 Total Fat Less than 65 g 80 g Sat. Fat Less than 20 g 25 g Cholesterol Less than 300 mg 300 mg Sodium Less than 2,400 mg 2,400 mg Total Carbohydrate 300 g 300 g Fiber 25 g 30 g INTRODUCTION: In this exercise you complete a Nutrition Facts Label based on a 2,000-calorie diet. In addition you recommend foods that might accompany a Turkey and Crackers in a Lunch Box that will enhance the nutritional value of the meal based upon Use Nutrition Facts Labels to Build a Healthy Diet (see Lab 1 Lesson Understanding Dietary Guidelines). 1. The Nutrition Facts Label for Turkey and Crackers in a Lunch Box (see previous page) is incomplete. Fill out the table below by calculating the %DV (Daily Value) to complete the Label. (5 points) Table 1 %DV for Turkey and Crackers in a Lunch Box Nutrient Recommendation Lunch Box Value % Daily Value Total fat Saturated fat Cholesterol Sodium Total carbohydrate Dietary Fiber 2. Based on recommendations in Use Nutrition Facts Labels to Build a Healthy Diet in the Lab 1 lesson, rate this meal as low, moderate, or high in Total Fat. Explain your reasoning for your rating choice by referencing the number of grams of Total Fat and statements in Use Nutrition Facts Labels to Build a Healthy Diet. This is a short answer questions that requires a statement of purpose, discussion and a conclusion. (1 point) 3. Based on Using Nutrition Facts Labels recommendations would the Turkey and Crackers Lunch Box be considered a good source of fiber? Explain why or why not. (1 point). 4. Based on recommendations in Use Nutrition Facts Labels to Build a Healthy Diet in the Lab 1 lesson, rate this meal as low, moderate, or high in Sodium. Explain your reasoning for your rating choice by referencing the number of milligrams of Sodium and statements in Use Nutrition Facts Labels to Build a Healthy Diet. This is a short answer questions that requires a statement of purpose, discussion and a conclusion. (1 point). 5. Nutrition Facts Labels typically do not provide a %DV for protein. If protein were listed, what would be the %DV for this meal? Describe two possible reasons that Nutrition Facts Labels do not provide %DV for protein. Base your reasoning on recommendations for a balanced, healthy diet and personal insights into the American diet. (1 point).

Paper For Above instruction

The Nutritional Landscape: Interpreting Dietary Guidelines, Food Labels, and Meal Planning in the American Context

Understanding dietary guidelines and effectively using nutrition labels are essential skills for promoting health and preventing diet-related diseases in the United States. The Dietary Guidelines for Americans (DGA) recommend specific nutrient intakes to foster optimal health, notably emphasizing fiber intake, fat quality, sodium moderation, and the importance of nutrient-dense foods. Simultaneously, food labels provide critical information for consumers to make informed choices, including the % Daily Values (%DV), ingredient lists, and specific nutrient quantities, which collectively guide dietary behaviors. This paper explores these recommendations with a focus on dietary fiber, fat, sodium, and protein, highlighting their applications to meal planning and public health strategies.

Dietary Fiber and Whole Grains

Dietary fiber is pivotal in maintaining digestive health, controlling blood cholesterol, and aiding in weight management. The DGA recommends consuming 14 grams of fiber per 1,000 calories, translating to approximately 28 grams daily on a 2,000-calorie diet (U.S. Department of Agriculture & Department of Health and Human Services, 2020). Fiber primarily originates from carbohydrates in plant-based foods, especially whole grains, fruits, and vegetables. Whole grains retain their bran, germ, and endosperm, thus providing higher fiber levels and immunonutrients compared to refined grains.

Common U.S. whole grains include wheat, oats, brown rice, rye, barley, quinoa, and millet, among others (US FDA, 2021). These grains contribute substantially to fiber intake, vitamins, and minerals vital for health. For instance, whole wheat bread and oats are excellent sources of dietary fiber, whereas refined grains like white bread lack this benefit due to milling processes that remove outer layers, although they are often enriched to compensate for nutrient loss (Harper & Williams, 2018).

Added Sugars and Discretionary Calories

Added sugars in foods such as breakfast cereals contribute to empty calories—energy without significant nutritional benefit. Ingredients like corn syrup, honey, and high-fructose corn syrup are common sources. The overconsumption of added sugars is linked to increased risks of obesity, type 2 diabetes, cardiovascular disease, and dental caries (Johnson et al., 2019).

The concept of discretionary calories denotes those remaining after meeting macro- and micronutrient recommendations, often derived from foods that are energy-dense and nutrient-poor. Excessive intake of foods high in saturated fats, sugars, and salt falls under this category, contributing to negative health outcomes (Drewnowski & Rehm, 2018). Alcohol calories are inherently discretionary, emphasizing moderation within dietary patterns.

Fat Intake and Food Labeling

The Dietary Guidelines recommend limiting saturated fat to less than 10% of total daily calories, with trans fats to be avoided entirely. The advised total fat intake should not exceed 35% of calories (U.S. Department of Agriculture & Department of Health and Human Services, 2020). Food labels facilitate this by providing fat quantities and %DV, enabling consumers to select low-fat options, particularly those with less than 5 grams per serving and no trans fats.

When scrutinizing food labels, the ratio of saturated to total fat is critical. For example, if a product contains 4 grams of total fat and 1.5 grams saturated fat, saturated fat comprises about 37.5% of total fat, revealing the quality of dietary fat (Micha et al., 2017). Choosing foods with lower saturated and trans fats can help reduce cardiovascular risks.

Sodium and Its Role in Diet

The American dietary guideline suggests limiting sodium intake to 2,300 milligrams per day to mitigate hypertension and cardiovascular diseases (American Heart Association, 2019). Food labels often list sodium content, and high sodium intake—common in processed foods—can lead to increased blood pressure and subsequent health issues (Nadler et al., 2019). For example, a lunch containing 1,400 mg sodium is within the upper recommended limit but warrants caution, especially for individuals with hypertension or kidney issues. The consistency between labels and actual intake remains crucial for public health efforts.

Protein: The Missing %DV and Its Significance

Most nutrition labels omit %DV for protein because this macronutrient is often consumed in excess in the U.S. This omission is based on the assumption that protein needs are generally met or exceeded without precise guidance from %DV metrics (Fulgoni et al., 2018). However, understanding protein contributions is vital for specific populations such as athletes, pregnant women, or those with certain health conditions.

If protein were to be included, its %DV would be calculated based on the recommended dietary allowance (RDA), which is 0.8 grams per kilogram of body weight for the average adult (National Academies of Sciences, Engineering, and Medicine, 2006). For a standard 2,000-calorie diet, this roughly translates to about 50 grams daily. If a meal provides 18 grams of protein, its %DV would be approximately 36% (18/50 * 100). This inclusion could improve consumer awareness regarding protein adequacy.

The absence of %DV for protein might stem from attempts to focus on nutrients with deficiencies or where intake closely aligns with needs, or to avoid overemphasizing protein in a diet increasingly centered around plant-based foods emphasizing carbohydrate and fat sources (Clifford et al., 2020). Nonetheless, clear guidance on protein percentage contribution would enhance dietary planning and prevent both deficiency and excess.

Conclusion

Effective interpretation of dietary guidelines and food labels is fundamental to fostering healthy eating habits and reducing diet-related chronic diseases. Emphasizing fiber-rich whole grains, limiting added sugars and saturated fats, moderating sodium intake, and understanding nutrient contributions like protein enhance dietary quality. Public health initiatives should continue to improve clarity and accessibility of nutritional information, empowering consumers to make balanced dietary choices aligned with their individual needs and health goals.

References

• American Heart Association. (2019). Sodium and Salt. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium