Nutrition notes 1/28
Nutrition notes 1/28 NFS 043
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NFS 53 Basic Concepts of Foods
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This 4 page Class Notes was uploaded by Carrie Lanphear on Monday February 1, 2016. The Class Notes belongs to NFS 043 at University of Vermont taught by Farryl M. Bertmann in Spring 2016. Since its upload, it has received 32 views. For similar materials see Fundamentals of Nutrition in Nutrition and Food Sciences at University of Vermont.
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Date Created: 02/01/16
1/28/16 Key Consumer Messages Choose lean or low fat meat and poultry Seafood which is rich in omega 3 fatty acids Limit processed meats like ham, cold cuts, hot dogs Oils Choose oils that are high in monounsaturated or polyunsaturated fats, and low in saturated fats Fats are liquid at room temp Come from plants and fish, not a food group, has essential nutrients Avacadoooooooos Coconut oil, palm kernel oil are high in saturated fats- considered a solid fat Solid fats- solid at room temp o Butter o Beef fat o Chicken fat o Lard o Shortening o Hydrogenated oils Empty Calories What are empty calories? –discretionary calories 10% of daily calories SoFAS: things like cakes, donuts, energy drinks, pizza, icecream Add calories to the food but little to no nutrients “empty calories” Small amounts are ok o Solid fats o Added sugars o Alcohol Key consumer messages o Enjoy your food, but eat less o Avoid oversized portions o Drink water instead of sugary drinks Choosing nutrient-dense foods Nutrient density Solid fats- naturally occurring fats Added sugars Concept of discretionary calories Discretionary calorie allowance- amount of calories It takes to supply energy for the day, extra calorie intake is up to the person and considered discretionary calories o Weight maintenance v.s. nutrient supplies Sources Nutrient-dense foods Dietary Guidelines for Americans 2015- Physical activity guidelines 6-17 yr olds: 60 minutes a day or more o muscle strengthening 3 days a week o bone strengthening activity 3 days a week 18-64 yr olds: at least 150 minutes a week o some is better than none o substantial health benefits: 150 at least o moderate and vigorous intensity 75 minutes o should increase aerobic activity for 300 minutes a week 65 and older: as physically active as their abilities o should follow adult guidelines o do activities that help with balance Diet Planning Application USDA MyPlate o Amounts needed from each food group o Healthful diet for given number of calories Controlling Portion Sizes at Home and Away Portion sizes may be difficult to judge U.S. trend o Larger portion sizes o More fat, salt, and sugar o David Kessler- what causes over eating 85% of people that crave food that you signal a release of dopamine that makes you excited to eat. If you stop yourself then you go into chemical withdraw. Portion sizes o Baked potato- size of a computer mouse o Pasta- baseball o Waffle- CD o Bagel- hockey puck o Cheese- 4 dice o Chicken- deck of cards You feel full when you have protein o Veggies- baseball o Peanut butter- golf ball o Rice- light bulb o Oil- poker chip Exchange Systems Useful for almost everyone Estimates values for whole groups of foods Focus on energy yielding nutrients Food Labels Requirements o Common or usual name o Manufacturer, packer, or distributer contact info o Net contents o Nutrition contents o Ingredients Descending order by weigh o Essential warnings Percentages of Daily Values % daily value’s is based on 2,000 calorie diet two types of daily values o some are intake goals to strive for o some constitute healthy daily maximums daily values greatest use o comparing foods Claims on Food Labels Nutrient claims o Food must meet specified criteria o Examples “low” in a nutrient “good source” of a nutrient “high” in a nutrient o Structure/function claims Requires no prior approval Notification of FDA sufficient Required label disclaimer States that the FDA has not evaluated the claim and that the product is not intended to diagnose, treat, cure, or prevent any disease Examples of possible structure/function claims for dairy products The vitamin A in milk helps promote normal vision The vitamin B12 helps maintain the body’s red blood cells The calcium and phosphorous in yogurt helps build strong bones Phytochemicals Nonnutrient components of plants Emerging as potential regulators of health o Antioxidants o Regulate protein synthesis o Mimic hormones Blueberries- antioxidants Chocolate- flavonoids and antioxidants Flaxseed- lignans and phytoestrogens Garlic- antioxidant organsulfur compounds
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