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UW-Madison NUTRSCI 132 - A Balanced Diet

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NUTR SCI 132 Lecture 5 Outline of Last Lecture I. Food Security in pre-industrial societiesII. Biological Adaptations for dealing with food shortagesIII. Comparing Ancient (pre-industrial) Diets to Modern Dieta. Patterns of Health and DiseasesIV. Modern Nutritional RecommendationsOutline of Current Lecture I. Dietary Guidelines for Americansa. Foods and food compounds to increase/decreaseII. MyPlate.govIII. Food LabelsCurrent LectureI. Dietary Guidelines for Americansa. Balancing calories to manage weight (60% American adults overweight)i. Improved Eating & Physical Activityii. Decrease intake and or Increase expenditure to reduce weightiii. Decrease Inactivity (e.g. screen time) b. Foods and food compounds to reducei. Decrease sodium 1. Linked to high blood pressure2. Moderation, not eliminationii. <10% of k cals from saturated fat (animal fat)1. Linked to heart diseaseiii. <300 mg/day of cholesterol1. Similar sources as sat fat, also linked to heart diseaseiv. Decrease trans fat1. Process of hydrogenation creates Trans fatsa. Trans fats are man-madeThese notes represent a detailed interpretation of the professor’s lecture. GradeBuddy is best used as a supplement to your own notes, not as a substitute.2. In this case, not moderationa. Eat as little as possible (ideally none!)v. Reduce refined grains1. Whole wheat contains:a. Germ – vitamins, mineralsb. Endosperm – starch and proteinc. Bran – fiber vitamins, minerals2. White flour (refined grains) only have endospermvi. If alcohol is consumed, do so in moderation1. Men: 1-2 drinks/day2. Women: 1 drink/dayc. Foods and Nutrients to Increasei. Fruits and Vegetables1. Fewer Calories2. More Nutrients3. Protection from chronic diseases4. Vegetables to especially focus on:a. Orange/Yellowi. B-caroteneb. Green leafyc. Legumesii. Make at least half of grains whole grains1. Absorbed more slowly2. More nutrientsiii. Consume fat-free or low-fat milk products1. Fat in milk products is saturatediv. Eat a variety of Proteins1. Beware of fatsa. Lean meatsb. Poultryc. Fish – good for heart disease preventiond. *Legumes (beans)e. Nuts & seeds (in small amounts)d. Build Healthy Eating Patternsi. ModerationII. MyPlate.gova. Helpful for Meal Planningi. Proportionsb. Variety is one of the best ways to protect against vitamin deficiencyc. Individualized serving suggestions based on height, weight and agei. Go online and get an idea of your personal daily needs!III. Food Labelsa. Great for comparison shoppingb. Ingredient Listi. Listed in descending Order by weightii. To truly be whole grain, must state whole wheat flour (not just ‘wheat flour’)iii. Carbohydrates (sugar) end in –‘ose’c. Look at Serving Sizei. Double or half numbers as neededd. % Daily Valuei. Not individualized


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