(BQ) Part 1 book Fit and well has contents: Introduction to wellness, fitness, and lifestyle management; principles of physical fitness; cardiorespiratory endurance; muscular strength and endurance,... and other contents.
F IT&W ELL TWELFTH EDITION Core Concepts and Labs in Physical Fitness and Wellness Thomas D Fahey California State University, Chico Paul M Insel Stanford University Walton T Roth Stanford University Claire E A Insel California Institute of Human Nutrition FIT & WELL: CORE CONCEPTS AND LABS IN PHYSICAL FITNESS AND WELLNESS, TWELFTH EDITION Published by McGraw-Hill Education, Penn Plaza, New York, NY 10121 Copyright © 2017 by McGraw-Hill Education All rights reserved Printed in the United States of America Previous editions © 2015, 2013, and 2011 No part of this publication may be reproduced or distributed in any form or by any means, or stored in a database or retrieval system, without the prior written consent of McGraw-Hill Education, including, but not limited to, in any network or other electronic storage or transmission, or broadcast for distance learning Some ancillaries, including electronic and print components, may not be available to customers outside the United States This book is printed on acid-free paper DOW/DOW ISBN 978-1-25-940682-9 MHID 1-25-940682-2 Senior Vice President, Products & Markets: Kurt L Strand Vice President, General Manager, Products & Markets: Michael Ryan Vice President, Content Design & Delivery: Kimberly Meriwether David Managing Director: Gina Boedeker Director, Product Development: Meghan Campbell Product Developer: Kirstan Price Marketing Manager: Philip Weaver Lead Product Developer: Rhona Robbin Digital Product Developer: Jessica Portz Director, Content Design & Delivery: Terri Schiesl Program Manager: Marianne Musni Content Project Managers: Rick Hecker/Katie Klochan Buyer: Jennifer Pickel Design: Srdj Savanovic Content Licensing Specialists: Shawntel Schmitt/Jacob Sullivan Cover Image: © Erik Isakson/Getty Images Compositor: SPi Global Printer: R R Donnelley All credits appearing on page or at the end of the book are considered to be an extension of the copyright page Library of Congress Cataloging-in-Publication Data Fahey, Thomas D (Thomas Davin), 1947 Fit & well : core concepts and labs in physical fitness and wellness / Thomas D Fahey, California State University, Chico, Paul Insel, Stanford University, Walton T Roth, Stanford University, Claire Insel, California Institute of Human Nutrition — Twelfth Edition pages cm Audience: Age: 18+ ISBN 978-1-259-40682-9 (acid-free paper) — ISBN 1-259-40682-2 (acid-free paper) Physical fitness Health I Title II Title: Fit and well GV481.F26 2017 613.7’043—dc23 2015033669 The Internet addresses listed in the text were accurate at the time of publication The inclusion of a website does not indicate an endorsement by the authors or McGraw-Hill Education, and McGraw-Hill Education does not guarantee the accuracy of the information presented at these sites mheducation.com/highered BRIEF CONTENTS PREFACE xii INTRODUCTION TO WELLNESS, FITNESS, AND LIFESTYLE MANAGEMENT 1 PRINCIPLES OF PHYSICAL FITNESS 27 CARDIORESPIRATORY ENDURANCE 57 MUSCULAR STRENGTH AND ENDURANCE 95 FLEXIBILITY AND LOW-BACK HEALTH 139 BODY COMPOSITION 175 PUTTING TOGETHER A COMPLETE FITNESS PROGRAM 201 NUTRITION 225 WEIGHT MANAGEMENT 273 10 STRESS 303 11 CARDIOVASCULAR HEALTH 333 12 CANCER 351 13 SUBSTANCE USE AND MISUSE 373 14 SEXUALLY TRANSMITTED INFECTIONS 399 15 ENVIRONMENTAL HEALTH 419 APPENDIXES A INJURY PREVENTION AND PERSONAL SAFETY A-1 B EXERCISE GUIDELINES FOR PEOPLE WITH SPECIAL HEALTH CONCERNS B-1 C MONITORING YOUR PROGRESS C-1 BEHAVIOR CHANGE WORKBOOK W-1 CREDITS CR-1 INDEX I-1 iii CONTENTS PREFACE XII Body Composition 34 Skill (Neuromuscular)-Related Components of Fitness 34 INTRODUCTION TO WELLNESS, FITNESS, AND LIFESTYLE MANAGEMENT 1 PRINCIPLES OF PHYSICAL TRAINING: ADAPTATION TO STRESS 35 Specificity—Adapting to Type of Training 35 Progressive Overload—Adapting to the Amount of Training and the FITT Principle 36 WELLNESS: NEW HEALTH GOALS 2 Reversibility—Adapting to a Reduction in Training 37 The Dimensions of Wellness 2 Individual Differences—Limits on Adaptability 38 New Opportunities for Taking Charge 4 DESIGNING YOUR OWN EXERCISE PROGRAM 38 National Health 6 Getting Medical Clearance 38 Behaviors That Contribute to Wellness 8 The Role of Other Factors in Wellness 11 College Students and Wellness 12 Assessing Yourself 39 Setting Goals 39 Choosing Activities for a Balanced Program 39 REACHING WELLNESS THROUGH LIFESTYLE MANAGEMENT 12 Guidelines for Training 40 Getting Serious about Your Health 12 Summary 47 Building Motivation to Change 14 For Further Exploration 47 Enhancing Your Readiness to Change 15 Selected Bibliography 48 Dealing with Relapse 16 LAB 2.1 Safety of Exercise Participation 49 Developing Skills for Change: Creating a Personalized Plan 17 LAB 2.2 Overcoming Barriers to Being Active 51 Putting Your Plan into Action 19 LAB 2.3 Using a Pedometer to Track Physical Activity 55 Staying with It 19 Being Fit and Well for Life 20 Tips for Today and the Future 20 Summary 20 For Further Exploration 21 Selected Bibliography 21 LAB 1.1 Your Wellness Profile 23 LAB 1.2 Lifestyle Evaluation 25 PRINCIPLES OF PHYSICAL FITNESS 27 Tips for Today and the Future 47 CARDIORESPIRATORY ENDURANCE 57 BASIC PHYSIOLOGY OF CARDIORESPIRATORY ENDURANCE EXERCISE 58 The Cardiorespiratory System 58 Energy Production 60 Exercise and the Three Energy Systems 60 BENEFITS OF CARDIORESPIRATORY ENDURANCE EXERCISE 62 Improved Cardiorespiratory Functioning 62 PHYSICAL ACTIVITY AND EXERCISE FOR HEALTH AND FITNESS 28 Improved Cellular Metabolism 63 Physical Activity on a Continuum 28 Better Control of Body Fat 66 How Much Physical Activity Is Enough? 31 Improved Immune Function 66 COMPONENTS OF PHYSICAL FITNESS 31 Improved Psychological and Emotional Well-Being 66 Cardiorespiratory Endurance 32 ASSESSING CARDIORESPIRATORY FITNESS 66 Muscular Strength 33 Choosing an Assessment Test 67 Muscular Endurance 34 Monitoring Your Heart Rate 67 Flexibility 34 Interpreting Your Score 69 iv Reduced Risk of Chronic Disease 64 DEVELOPING A CARDIORESPIRATORY ENDURANCE PROGRAM 69 Setting Goals 69 Applying the FITT Equation 69 FLEXIBILITY AND LOW-BACK HEALTH 139 Warming Up and Cooling Down 72 TYPES OF FLEXIBILITY 140 Building Cardiorespiratory Fitness 73 WHAT DETERMINES FLEXIBILITY? 140 Maintaining Cardiorespiratory Fitness 74 Joint Structure 140 EXERCISE SAFETY AND INJURY PREVENTION 76 Muscle Elasticity and Length 141 Hot Weather and Heat Stress 76 Nervous System Regulation 141 Cold Weather 77 BENEFITS OF FLEXIBILITY 141 Poor Air Quality 78 Joint Health 141 Exercise Injuries 78 Prevention of Low-Back Pain and Injuries 142 Tips for Today and the Future 80 Additional Potential Benefits of Flexibility 143 Summary 81 ASSESSING FLEXIBILITY 143 For Further Exploration 82 Selected Bibliography 82 LAB 3.1 Assessing Your Current Level of Cardiorespiratory Endurance 85 LAB 3.2 Developing an Exercise Program for Cardiorespiratory Endurance 93 MUSCULAR STRENGTH AND ENDURANCE 95 BASIC MUSCLE PHYSIOLOGY AND THE EFFECTS OF STRENGTH TRAINING 96 Muscle Fibers 96 Motor Units 97 Metabolic and Heart Health 97 ASSESSING MUSCULAR STRENGTH AND ENDURANCE 98 CREATING A SUCCESSFUL PROGRAM TO DEVELOP FLEXIBILITY 143 Applying the FITT Principle 143 Making Progress 146 Exercises to Improve Flexibility: A Sample Program 146 PREVENTING AND MANAGING LOW-BACK PAIN 146 Function and Structure of the Spine 146 Core Muscle Fitness 151 Causes of Back Pain 152 Preventing Low-Back Pain 152 Managing Acute Back Pain 152 Managing Chronic Back Pain 154 Exercises for the Prevention and Management of Low-Back Pain 154 Tips for Today and the Future 154 Summary 155 For Further Exploration 159 CREATING A SUCCESSFUL STRENGTH TRAINING PROGRAM 98 Selected Bibliography 160 Static versus Dynamic Strength Training Exercises 98 LAB 5.1 Assessing Your Current Level of Flexibility 163 Weight Machines, Free Weights, and Body Weight Exercises 102 Other Training Methods and Types of Equipment 102 LAB 5.2 Creating a Personalized Program for Developing Flexibility 169 Applying the FITT Principle: Selecting Exercises and Putting Together a Program 103 LAB 5.3 Assessing Muscular Endurance for Low-Back Health 171 The Warm-Up and Cool-Down 105 Getting Started and Making Progress 106 More Advanced Strength Training Programs 106 Weight Training Safety 106 A Caution about Supplements and Drugs 108 BODY COMPOSITION 175 WEIGHT TRAINING EXERCISES 108 WHAT IS BODY COMPOSITION, AND WHY IS IT IMPORTANT? 176 Summary 124 Overweight and Obesity Defined 177 For Further Exploration 124 Prevalence of Overweight and Obesity among Americans 178 Selected Bibliography 124 Excess Body Fat and Wellness 178 LAB 4.1 Assessing Your Current Level of Muscular Strength 127 Diabetes and Excess Body Fat 180 LAB 4.2 Assessing Your Current Level of Muscular Endurance 133 ASSESSING BODY MASS INDEX, BODY COMPOSITION, AND BODY FAT DISTRIBUTION 182 LAB 4.3 Designing and Monitoring a Strength Training Program 137 Calculating Body Mass Index 182 Problems Associated with Very Low Levels of Body Fat 182 Estimating Percent Body Fat 183 C O N T E N T S v Assessing Body Fat Distribution 185 Water—Vital but Often Ignored 235 Somatotype 185 Other Substances in Food 237 SETTING BODY COMPOSITION GOALS 186 NUTRITIONAL GUIDELINES: PLANNING YOUR DIET 238 MAKING CHANGES IN BODY COMPOSITION 187 Tips for Today and the Future 187 Summary 187 For Further Exploration 189 Dietary Reference Intakes (DRIs) 238 Dietary Guidelines for Americans 239 USDA’s MyPlate 242 Selected Bibliography 189 DASH Eating Plan 245 LAB 6.1 Assessing Body Mass Index and Body Composition 191 Functional Foods 246 LAB 6.2 Setting Goals for Target Body Weight 199 The Vegetarian Alternative 245 Dietary Challenges for Various Population Groups 246 NUTRITIONAL PLANNING: MAKING INFORMED CHOICES ABOUT FOOD 248 Food Labels 248 Calorie Labeling: Restaurants and Vending Machines 251 PUTTING TOGETHER A COMPLETE FITNESS PROGRAM 201 Dietary Supplements 251 DEVELOPING A PERSONAL FITNESS PLAN 202 Foodborne Illness 251 Set Goals 202 Food Additives 251 Irradiated Foods 253 Select Activities 202 Environmental Contaminants and Organic Foods 253 Set a Target Frequency, Intensity, and Time (Duration) for Each Activity 204 A PERSONAL PLAN: APPLYING NUTRITIONAL PRINCIPLES 255 Set Up a System of Mini-Goals and Rewards 205 Assessing and Changing Your Diet 255 Include Lifestyle Physical Activity and Strategies to Reduce Sedentary Time in Your Program 205 Staying Committed to a Healthy Diet 255 Develop Tools for Monitoring Your Progress 205 Summary 257 Make a Commitment 206 For Further Exploration 257 PUTTING YOUR PLAN INTO ACTION 206 Selected Bibliography 260 EXERCISE GUIDELINES FOR LIFE STAGES 208 Children and Adolescents 208 Pregnancy 209 Older Adults 211 Summary 211 For Further Exploration 211 Tips for Today and the Future 257 LAB 8.1 Your Daily Diet versus MyPlate 267 LAB 8.2 Dietary Analysis 269 LAB 8.3 Informed Food Choices 271 Selected Bibliography 212 WEIGHT MANAGEMENT 273 LAB 7.1 A Personal Fitness Program Plan and Agreement 221 HEALTH IMPLICATIONS OF OVERWEIGHT AND OBESITY 274 LAB 7.2 Getting to Know Your Fitness Facility 223 Defining Overweight and Obesity 274 Overweight, Obesity, and Specific Health Risks 275 Benefits of Weight Loss 276 FACTORS CONTRIBUTING TO EXCESS BODY FAT 276 NUTRITION 225 Genetic Factors 276 NUTRITIONAL REQUIREMENTS: COMPONENTS OF A HEALTHY DIET 226 Lifestyle Factors 277 Calories 226 Proteins—The Basis of Body Structure 227 Fats—Essential in Small Amounts 228 Carbohydrates—A Key Source of Energy 231 Physiological Factors 276 Psychosocial Factors 278 Cultural Factors 278 ADOPTING A HEALTHY LIFESTYLE FOR SUCCESSFUL WEIGHT MANAGEMENT 278 Fiber—A Closer Look 233 Diet and Eating Habits 279 Vitamins—Organic Micronutrients 233 PHYSICAL ACTIVITY AND EXERCISE 280 Minerals—Inorganic Micronutrients 235 Physical Activity 280 vi C O N T E N T S THOUGHTS AND EMOTIONS 280 Nutrition 312 Coping Strategies 281 Sleep 312 APPROACHES TO OVERCOMING A WEIGHT PROBLEM 282 Social Support 315 Doing It Yourself 282 Conflict Resolution 316 Diet Books 283 Striving for Spiritual Wellness 318 Dietary Supplements and Diet Aids 283 Confiding in Yourself through Writing 318 Weight-Loss Programs 286 Time Management 318 Prescription Drugs 287 Cognitive Techniques 319 Surgery 288 Relaxation Techniques 319 Psychological Help 288 Other Stress-Management Techniques 321 BODY IMAGE 288 Communication 315 Counterproductive Strategies for Coping with Stress 321 Severe Body Image Problems 288 GETTING HELP 322 Acceptance and Change 288 Peer Counseling and Support Groups 322 EATING DISORDERS 289 Anorexia Nervosa 289 Bulimia Nervosa 289 Binge-Eating Disorder 291 Borderline Disordered Eating 291 Treating Eating Disorders 291 Tips for Today and the Future 291 Summary 292 Professional Help 322 Is It Stress or Something More Serious? 322 Tips for Today and the Future 324 Summary 325 For Further Exploration 325 Selected Bibliography 325 LAB 10.1 Identifying Your Stress Level and Key Stressors 327 For Further Exploration 292 LAB 10.2 Stress-Management Techniques 329 Selected Bibliography 293 LAB 10.3 Developing Spiritual Wellness 331 LAB 9.1 C alculating Daily Energy Needs 295 LAB 9.2 Identifying Weight-Loss Goals 297 LAB 9.3 Checking for Body Image Problems and Eating Disorders 299 11 CARDIOVASCULAR HEALTH 333 RISK FACTORS FOR CARDIOVASCULAR DISEASE 334 Major Risk Factors That Can Be Changed 334 10 STRESS 303 WHAT IS STRESS? 304 Physical Responses to Stressors 304 Emotional and Behavioral Responses to Stressors 306 The Stress Experience as a Whole 308 STRESS AND WELLNESS 308 The General Adaptation Syndrome 308 Allostatic Load 309 Stress and Specific Conditions 309 Contributing Risk Factors That Can Be Changed 337 Major Risk Factors That Can’t Be Changed 339 Possible Risk Factors Currently Being Studied 339 MAJOR FORMS OF CARDIOVASCULAR DISEASE 341 Atherosclerosis 341 Heart Disease and Heart Attacks 341 Stroke 342 Congestive Heart Failure 344 PROTECTING YOURSELF AGAINST CARDIOVASCULAR DISEASE 344 Eat a Heart-Healthy Diet 344 Exercise Regularly 345 COMMON SOURCES OF STRESS 310 Avoid Tobacco 345 Major Life Changes 310 Know and Manage Your Blood Pressure 345 Daily Hassles 310 Know and Manage Your Cholesterol Levels 345 College Stressors 310 Develop Ways to Handle Stress and Anger 345 Job-Related Stressors 311 Tips for Today and the Future 345 Relationships and Stress 311 Summary 345 Other Stressors 311 For Further Exploration 347 MANAGING STRESS 312 Selected Bibliography 347 Exercise 312 LAB 11.1 Cardiovascular Health 349 C O N T E N T S vii 12 Effects of Chronic Alcohol Misuse 382 Alcohol Misuse 384 CANCER 351 Binge Drinking 384 WHAT IS CANCER? 352 Drinking and Responsibility 384 Tumors 352 Metastasis 352 THE CAUSES OF CANCER 353 The Role of DNA 353 Tobacco Use 353 Dietary Factors 354 Obesity and Inactivity 354 Carcinogens in the Environment 355 Alcohol Use Disorder 384 TOBACCO 385 Nicotine Addiction 385 Health Hazards of Cigarette Smoking 386 Other Forms of Tobacco Use 387 Environmental Tobacco Smoke 388 Smoking and Pregnancy 389 Giving Up Tobacco 389 Tips for Today and the Future 389 COMMON CANCERS 357 Action Against Tobacco 390 Lung Cancer 357 Summary 391 Colon and Rectal Cancer 358 For Further Exploration 392 Breast Cancer 358 Selected Bibliography 393 Prostate Cancer 359 LAB 13.1 Is Alcohol a Problem in Your Life? 395 Cancers of the Female Reproductive Tract 360 LAB 13.2 For Smokers Only: Why Do You Smoke? 397 Skin Cancer 361 Head and Neck Cancers 363 Testicular Cancer 363 Other Cancers 363 DETECTING AND TREATING CANCER 364 Detecting Cancer 364 Stages of Cancer 364 Treating Cancer 364 Tips for Today and the Future 367 Summary 369 For Further Exploration 369 Selected Bibliography 369 LAB 12.1 Cancer Prevention 371 13 SUBSTANCE USE AND MISUSE 373 14 SEXUALLY TRANSMITTED INFECTIONS 399 THE MAJOR STI S 400 STIs and Sexual Anatomy 400 HIV Infection and AIDS 400 Chlamydia 407 Gonorrhea 409 Pelvic Inflammatory Disease 409 Human Papillomavirus (HPV) 410 Genital Herpes 410 Hepatitis B 411 Syphilis 411 Other STIs 412 WHAT YOU CAN DO ABOUT STI S 413 Education 413 ADDICTIVE BEHAVIOR 374 Diagnosis and Treatment 413 What Is Addiction? 374 Prevention 413 The Development of Addiction 375 Tips for Today and the Future 414 Examples of Addictive Behaviors 376 Summary 414 PSYCHOACTIVE DRUGS 376 For Further Exploration 414 Who Uses Drugs? 376 Selected Bibliography 414 Abuse of Prescription and Over-the-Counter Medications 378 Current Illicit Drugs of Concern 378 Treatment for Substance Use Disorder and Addiction 379 Preventing Substance Use Disorder 379 LAB 14.1 Behaviors and Attitudes Related to STIs 417 15 The Role of Drugs in Your Life 380 ENVIRONMENTAL HEALTH 419 ALCOHOL 380 ENVIRONMENTAL HEALTH DEFINED 420 Chemistry and Metabolism 380 POPULATION GROWTH AND CONTROL 421 Immediate Effects of Alcohol 381 How Many People Can the World Hold? 421 Drinking and Driving 382 Factors That Contribute to Population Growth 422 viii C O N T E N T S AIR QUALITY AND POLLUTION 423 Air Quality and Smog 423 BOXES The Greenhouse Effect and Global Warming 423 Thinning of the Ozone Layer 425 Energy Use and Air Pollution 426 Indoor Air Pollution 427 Preventing Air Pollution 427 WATER QUALITY AND POLLUTION 428 Water Contamination and Treatment 428 Water Shortages 428 Sewage 428 Protecting the Water Supply 430 SOLID WASTE POLLUTION 430 Solid Waste 430 Reducing Solid Waste 431 CHEMICAL POLLUTION AND HAZARDOUS WASTE 432 Asbestos 432 Lead 433 Pesticides 434 Mercury 434 TAKE CHARGE Financial Wellness 5 Tips for Moving Forward in the Cycle of Behavior Change 16 Move More, Sit Less 29 Vary Your Activities 43 High-Intensity Conditioning Programs 75 Rehabilitation Following a Minor Athletic Injury 79 Safe Weight Training 107 Good Posture and Low-Back Health 153 Yoga for Relaxation and Pain Relief 155 Getting Your Fitness Program Back on Track 209 Choosing More Whole-Grain Foods 232 Eating for Healthy Bones 237 Making Positive Dietary Changes 240 Judging Portion Sizes 244 Other Chemical Pollutants 434 Eating Strategies for College Students 247 Preventing Chemical Pollution 434 Safe Food Handling 254 RADIATION POLLUTION 435 Lifestyle Strategies for Successful Weight Management 284 Nuclear Weapons and Nuclear Energy 435 Medical Uses of Radiation 436 If Someone You Know Has an Eating Disorder . . . 292 Radiation in the Home and Workplace 436 Overcoming Insomnia 310 Avoiding Radiation 436 Guidelines for Effective Communication 316 NOISE POLLUTION 436 Dealing with Anger 317 Tips for Today and the Future 437 Breathing for Relaxation 321 Summary 437 For Further Exploration 438 Warning Signs of Heart Attack, Stroke, and Cardiac Arrest 343 Selected Bibliography 438 Breast Awareness and Self-Exam 360 LAB 15.1 Environmental Health Checklist 441 Testicle Self-Examination 363 Genetic Testing: Playing the Odds 365 APPENDIX A Dealing with an Alcohol Emergency 383 INJURY PREVENTION AND PERSONAL SAFETY A-1 Drinking Behavior and Responsibility 385 APPENDIX B Checking Your Environmental “Footprint” 422 EXERCISE GUIDELINES FOR PEOPLE WITH SPECIAL HEALTH CONCERNS B-1 APPENDIX C MONITORING YOUR PROGRESS C-1 BEHAVIOR CHANGE WORKBOOK W-1 CREDITS CR-1 Using Male Condoms 408 Protecting Yourself from STIs 412 Energy-Efficient Lighting 429 Endocrine Disruption: A “New” Toxic Threat 433 CRITICAL CONSUMER Evaluating Sources of Health Information 13 Choosing a Fitness Center 46 Choosing Exercise Footwear 80 Choosing Healthy Beverages 210 Using Food Labels 250 Using Dietary Supplement Labels 252 INDEX I-1 Is Any Diet Best for Weight Loss? 281 C O N T E N T S ix COMMON QUESTIONS ANSWERED Q MyPlate recommends such large amounts of vegetables and fruit How can I possibly eat that many servings without gaining weight? A First, consider your typical portion sizes; you may be closer to meeting the recommendations than you think Many people consume large servings of foods and underestimate the size of their portions For example, a large banana may contain the equivalent of a cup of fruit Likewise, a small salad may easily contain one cup of leafy greens and count as one-half cup of vegetables Use a measuring cup or a food scale for a few days to train your eye to accurately estimate food portion sizes The http://www.ChooseMyPlate.gov website includes charts of portion-size equivalents for each food group If you need to increase your overall intake of fruits and vegetables, look for healthy substitutions If you are like most Americans, you are consuming more than the recommended number of calories from added sugars and solid fats; trim some of these calories to make room for additional servings of fruits and vegetables Your beverage choices may be a good place to start Do you routinely consume regular sodas, sweetened energy or fruit drinks, or whole milk? One regular 12-ounce soda contains the equivalent of about 150 calories of added sugars; an 8-ounce glass of whole milk provides about 75 calories as discretionary fats Substituting water or low-fat milk would free up calories for additional servings of fruits and vegetables A halfcup of carrots, tomatoes, apples, or melon has only about 25 calories; you could consume six cups of these foods for the calories in one can of regular soda Substituting lower-fat condiments for full-fat butter, mayonnaise, and salad dressing is another good way to trim calories to make room for additional servings of nutrient-rich fruits and vegetables Also consider your portion sizes and/ or the frequency with which you consume foods high in discretionary calories: You may not need to eliminate a favorite food— instead, just cut back For example, cut your consumption of fast-food fries from four times a week to once a week, or reduce the size of your ice cream dessert from a cup to one-half cup Treats should be consumed infrequently and in small amounts For additional help on improving food choices to meet dietary recommendations, visit http://www.ChooseMyPlate.gov and the family-friendly chart of “We Can! Go, Slow, and Whoa” foods at the site for the National Heart, Lung, and Blood Institute (http:// www.nhlbi.nih.gov/health/public/heart /obesity/wecan/downloads/gswtips.pdf) FDA: Food Offers information and interactive tools about topics such as food labeling, food additives, dietary supplements, and foodborne illness http://www.fda.gov/food/default.htm Q What exactly are genetically modified foods? Are they safe? How can I recognize them on the shelf, and how can I know when I’m eating them? A Genetic engineering involves altering the characteristics of a plant, animal, or microorganism by adding, rearranging, or replacing genes in its DNA; the result is a genetically modified (GM) organism New DNA may come from related species of organisms or from entirely different types of organisms Many GM crops are already grown in the United States: About 94% of the current U.S soybean crop and more than 79% of the cotton crop has been genetically modified Products made with GM organisms include juice, soda, nuts, tuna, frozen pizza, spaghetti sauce, canola oil, chips, salad dressing, and soup The potential benefits of GM foods cited by supporters include improved yields overall and in difficult growing conditions, increased disease resistance, improved nutritional content, lower prices, and less use of pesticides Critics of biotechnology argue that unexpected effects may occur: Gene manipulation could elevate levels of naturally occurring toxins or http://www.foodsafety.gov http://www.nutrition.gov Food Safety Hotlines Provide information on the safe purchase, handling, cooking, and storage of food 1-888-723-3366 Harvard School of Public Health: The Nutrition Source Provides knowledge for healthy eating, including advice on interpreting news on nutrition; and suggestions for building a healthy diet http://www.hsph.harvard.edu/nutritionsource Forks over Knives Shares articles by doctors from Cleveland Clinic and Cornell on plant-based diets; also includes recipe ideas http://www.forksoverknives.com International Food Information Council Food Insight Provides information on food safety and nutrition for consumers, journalists, and educators http://www.foodinsight.org/ Fruits and Veggies—More Matters Hosted by the Produce for Better Health Foundation; promotes the consumption of fruits and vegetables every day http://www.fruitsandveggiesmorematters.org/ MedlinePlus: Nutrition Provides links to information from government agencies and major medical associations on a variety of nutrition topics http://www.nlm.nih.gov/medlineplus/nutrition.html Gateways to Government Nutrition Information Provides access to government resources relating to food safety, including consumer advice and information on specific pathogens MyPlate Provides personalized dietary plans and interactive food and activity tracking tools http://www.choosemyplate.gov 258 C H A P T E R N u tr i t i o n allergens, permanently change the gene pool and reduce biodiversity, and produce pesticide-resistant insects through the transfer of genes In 2000, a form of GM corn approved for use only in animal feed was found to have commingled with other varieties of corn and to have been used in human foods; this mistake sparked fears of allergic reactions and led to recalls Opposition to GM foods is particularly strong in Europe; in many developing nations that face food shortages, responses to GM crops have tended to be more positive In April 2000, the National Academy of Sciences released a report stating that there is no proof that GM food on the market is unsafe but that changes are needed to better coordinate regulation of GM foods and to assess potential problems At the time this text was written, the National Academy report was scheduled to be updated in 2016 Labeling has been another major concern Surveys indicate that the majority of Americans want to know if their foods contain GM organisms However, under current rules, the FDA requires special labeling only when a food’s composition is changed significantly or when a known allergen is introduced For example, soybeans that contain a gene from a peanut would have to be labeled because peanuts are a common allergen The only foods guaranteed not to contain GM ingredients are those certified as organic Q How can I tell if I’m allergic to a food? A A true food allergy is a reaction of the body’s immune system to a food or food ingredient, usually a protein This immune reaction can occur within minutes of ingesting the food, resulting in symptoms such as hives, diarrhea, difficulty breathing, or swelling of the lips or tongue The most severe response is a systemic reaction called anaphylaxis, which involves a potentially life-threatening drop in blood pressure Food allergies affect only about 2% of the adult population and approximately 5% of infants and young children People with food allergies, especially children, are more likely to have asthma or other allergic conditions Just eight foods account for more than 90% of the food allergies in the United States: cow’s milk, eggs, peanuts, tree nuts (walnuts, cashews, and so on), soy, wheat, fish, and shellfish Food manufacturers are now required to state the presence of these eight allergens in plain language in the list of ingredients on food labels Many people who believe they have food allergies may actually suffer from a food intolerance, a much more common source of adverse food reactions that typically involves problems with metabolism rather than with the immune system The body may not be able to adequately digest a food or the body may react to a particular food compound Food intolerances have been attributed to lactose (milk sugar), gluten (a protein in some grains), tartrazine (yellow food coloring), sulfite (a food additive), MSG, and the sweetener aspartame Although symptoms of a food intolerance may be similar to those of a food allergy, they are typically more localized and not life-threatening Many people with food intolerance can safely and comfortably consume small amounts of the food that affects them If you suspect you have a food allergy or intolerance, a good first step is to keep a food diary Note everything you eat or drink, any symptoms you develop, and how long after eating the symptoms appear Then make an appointment with your physician to go over your diary and determine if any additional tests are needed People at risk for severe allergic reactions must diligently avoid trigger foods and carry medications to treat anaphylaxis SOURCE FOR REVISED DATA: Tables at http://www .ers.usda.gov/data-products/adoption-ofgenetically-engineered-crops-in-the-us.aspx National Academies’ Food and Nutrition Board Provides information about the Dietary Reference Intakes and related guidelines http://www.iom.edu/About-IOM/Leadership-Staff/Boards/Food-and -Nutrition-Board.aspx USDA Food and Nutrition Information Center Provides a variety of materials relating to the Dietary Guidelines, food labels, MyPlate, and many other topics http://www.nal.usda.gov/fnic National Institutes of Health: Osteoporosis and Related Bone Diseases’ National Resource Center Provides information about osteoporosis prevention and treatment; includes a special section on men and osteoporosis http://www.niams.nih.gov/Health_Info/Bone/ USDA Hotline Use this hotline for questions about meat and poultry 800-535-4555 National Osteoporosis Foundation Provides information on the causes, prevention, detection, and treatment of osteoporosis http://www.nof.org USDA Center for Nutrition Policy and Promotion Includes information on the Dietary Guidelines and MyPlate http://www.cnpp.usda.gov Vegetarian Resource Group Provides information and links for vegetarians and people interested in learning more about vegetarian diets http://www.vrg.org USDA Nutrient Data Laboratory Provides nutrient breakdowns of individual food items http://www.ars.usda.gov/ba/bhnrc/ndl See also the resources listed in Chapters 9, 11, and 12 C O M M O N Q U E S T IO N S A N S W E R E D 259 SELECTED BIBLIOGRAPHY Adebamowo, S N., et al 2015 Association between intakes of magnesium, potassium, and calcium and risk of stroke: cohorts of US women and updated metaanalyses American Journal of Clinical Nutrition 101(6): 1269–1277 American Diabetes Association 2013 Glycemic Index and Diabetes (http://www diabetes.org/food-and-fitness/food/planning-meals/glycemic-index-and-diabetes html?keymatch=glycemic-index; 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10.1111/j.1365-2796.2012.02553.x S E L E C T E D B I B L IO G R A P H Y 261 NUTRITION RESOURCES Healthy US-Style Food Patterns Calorie level of pattern Food Group 1600 1800 2000 2200 2400 2600 2800 3000 Daily amount of food from each group (vegetable and protein foods subgroup amounts are per week) Fruits 1.5 c 1.5 c 2c 2c 2c 2c 2.5 c 2.5 c Vegetables 2c 2.5 c 2.5 c 3c 3c 3.5 c 3.5 c 4c 1.5 c/wk 1.5 c/wk 1.5 c/wk c/wk c/wk 2.5 c/wk 2.5 c/wk 2.5 c/wk Red /Orange veg c/wk 5.5 c/wk 5.5 c/wk c/wk c/wk c/wk c/wk 7.5 c/wk Beans and peas c/wk 1.5 c/wk 1.5 c/wk c/wk c/wk 2.5 c/wk 2.5 c/wk c/wk Starchy veg c/wk c/wk c/wk c/wk c/wk c/wk c/wk c/wk 3.5 c/wk c/wk c/wk c/wk c/wk 5.5 c/wk 5.5 c/wk c/wk oz eq oz eq oz eq oz eq oz eq oz eq 10 oz eq 10 oz eq Whole grains oz eq oz eq oz eq 3.5 oz eq oz eq 4.5 oz eq oz eq oz eq Other grains oz eq oz eq oz eq 3.5 oz eq oz eq 4.5 oz eq oz eq oz eq oz eq oz eq 5.5 oz eq oz eq 6.5 oz eq 6.5 oz eq oz eq oz eq Dark green veg Other veg Grains Protein foods Meat poultry, eggs 23 oz eq/wk 23 oz eq/wk 26 oz eq/wk 28 oz eq/wk 31 oz eq/wk 31 oz eq/wk 33 oz eq/wk 33 oz eq/wk Seafood oz eq/wk oz eq/wk oz eq/wk oz eq/wk 10 oz eq/wk 10 oz eq/wk 10 oz eq/wk 10 oz eq/wk Nuts, seeds, soy oz eq/wk oz eq/wk oz eq/wk oz eq/wk oz eq/wk oz eq/wk oz eq/wk oz eq/wk Dairy 3c 3c 3c 3c 3c 3c 3c 3c Oils 22 g 24 g 27 g 29 g 31 g 34 g 36 g 44 g 8g 11 g 18 g 18 g 23 g 25 g 26 g 31 g 14 g 19 g 30 g 32 g 39 g 43 g 45 g 53 g Limits for solid fats and added sugars Solid fats Added sugars Food group amounts shown in cup (c) or ounce equivalents (oz eq) Oils, solid fats, and added sugars are shown in grams (g) Quantity equivalents for each food group are: • Grains, ounce equivalent is: ½ cup cooked rice, pasta, or cooked cereal; ounce dry pasta or rice; slice bread; cup ready-to-eat cereal flakes • Fruits and vegetables, cup equivalent is: cup raw or cooked fruit or vegetable, cup fruit or vegetable juice, cups leafy salad greens • Protein Foods, ounce equivalent is: ounce lean meat, poultry, or seafood; egg; ¼ cup cooked beans or tofu; Tbsp peanut butter; ½ ounce nuts/seeds • Dairy, cup equivalent is: cup milk or yogurt, 1½ ounces natural cheese such as cheddar cheese or ounces of processed cheese F IGURE Healthy US-Style Food Patterns SOURCE : U.S Department of Health and Human Services and U.S Department of Agriculture 2015 Scientific Report of the 2015 Dietary Guidelines Advisory Committee, Appendix E-3, Table E3.1.A1 Available from: http://www.health.gov/dietaryguidelines/2015-scientific-report/ 262 C H A P T E R N u tr i t i o n NUTRITION RESOURCES Healthy Vegetarian Patterns Calorie level of pattern 1600 1800 2000 2200 2400 2600 2800 3000 Daily amount a of food from each group (vegetable and protein foods subgroup amounts are per week) Food Group Fruits 1.5 c 1.5 c 2c 2c 2c 2c 2.5 c 2.5 c Vegetables 2c 2.5 c 2.5 c 3c 3c 3.5 c 3.5 c 4c 1.5 c/wk 1.5 c/wk 1.5 c/wk c/wk c/wk 2.5 c/wk 2.5 c/wk 2.5 c/wk Red/Orange veg c/wk 5.5 c/wk 5.5 c/wk c/wk c/wk c/wk c/wk 7.5 c/wk Beans and peas c/wk 1.5 c/wk 1.5 c/wk c/wk c/wk 2.5 c/wk 2.5 c/wk c/wk Starchy veg c/wk c/wk c/wk c/wk c/wk c/wk c/wk c/wk 3.5 c/wk c/wk c/wk c/wk c/wk 5.5 c/wk 5.5 c/wk c/wk 5.5 oz eq 6.5 oz eq 6.5 oz eq 7.5 oz eq 8.5 oz eq 9.5 oz eq 10.5 oz eq 10.5 oz eq 3.5 oz eq 3.5 oz eq 3.5 oz eq oz eq 4.5 oz eq oz eq 5.5 oz eq 5.5 oz eq oz eq oz eq oz eq 3.5 oz eq oz eq 4.5 oz eq oz eq oz eq 2.5 oz eq oz eq 3.5 oz eq oz eq oz eq oz eq oz eq 5.5 oz eq Beans and peasb oz eq/wk oz eq/wk oz eq/wk oz eq/wk oz eq/wk 10 oz eq/wk 10 oz eq/wk 12 oz eq/wk Eggs oz eq/wk oz eq/wk oz eq/wk oz eq/wk oz eq/wk oz eq/wk Nuts and seeds oz eq/wk oz eq/wk oz eq/wk oz eq/wk oz eq/wk 10 oz eq/wk 11 oz eq/wk 12 oz eq/wk Tofu/processed soy oz eq/wk oz eq/wk oz eq/wk oz eq/wk oz eq/wk 10 oz eq/wk 11 oz eq/wk 12 oz eq/wk Dairy 3c 3c 3c 3c 3c 3c 3c 3c Oils 22 g 24 g 27 g 29 g 31 g 34 g 36 g 44 g Solid fats 12 g 12 g 19 g 19 g 23 g 23 g 23 g 27 g Added sugars 21 g 20 g 32 g 32 g 39 g 40 g 40 g 46 g Dark green veg Other veg Grains Whole grains Other grains Protein foods oz eq/wk oz eq/wk Limits for solid fats and added sugars aFood group amounts shown in cup (c) or ounce equivalents (oz eq) Oils, solid fats, and added sugars are shown in grams (g) Quantity equivalents for each food group are: • Grains, ounce equivalent is: ½ cup cooked rice, pasta, or cooked cereal; ounce dry pasta or rice; slice bread; cup ready-to-eat cereal flakes • Fruits and vegetables, cup equivalent is: cup raw or cooked fruit or vegetable, cup fruit or vegetable juice, cups leafy salad greens • Protein Foods, ounce equivalent is: ounce lean meat, poultry, or seafood; egg; ¼ cup cooked beans or tofu; tbsp peanut butter; ẵ ounce nuts/seeds Dairy, cup equivalent is: cup milk or yogurt, 1½ ounces natural cheese (e.g cheddar cheese) or ounces of processed cheese bAbout half of total beans and peas are shown as vegetables, in cup eqs, and half as protein foods, in ounce eqs Total beans and peas in cup eq is amount in vegetables plus the amount in protein foods/4: Total beans/peas 1600 1800 2000 2200 2400 2600 2800 3000 c eq/wk c eq/wk c eq/wk c eq/wk c eq/wk c eq/wk c eq/wk c eq/wk F IG UR E Healthy Vegetarian Patterns SOURCE: U.S Department of Health and Human Services and U.S Department of Agriculture 2015 Scientific Report of the 2015 Dietary Guidelines Advisory Committee, Appendix E-3, Table A1 Available from: http://www.health.gov/dietaryguidelines/2015-scientific-report/ NUTRITION RESOURCES Healthy Mediterranean-Style Patterns Calorie level of pattern Food Group 1600 1800 2000 2200 2400 2600 2800 3000 Daily amount of food from each group (vegetable and protein foods subgroup amounts are per week) Fruits 1.5 c 2c 2.5 c 2.5 c 2.5 c 2.5 c 3c 3c Vegetables 2c 2.5 c 2.5 c 3c 3c 3.5 c 3.5 c 4c 1.5 c/wk 1.5 c/wk 1.5 c/wk c/wk c/wk 2.5 c/wk 2.5 c/wk 2.5 c/wk Red/Orange veg c/wk 5.5 c/wk 5.5 c/wk c/wk c/wk c/wk c/wk 7.5 c/wk Beans and peas c/wk 1.5 c/wk 1.5 c/wk c/wk c/wk 2.5 c/wk 2.5 c/wk c/wk Starchy veg c/wk c/wk c/wk c/wk c/wk c/wk c/wk c/wk 3.5 c/wk c/wk c/wk c/wk c/wk 5.5 c/wk 5.5 c/wk c/wk oz eq oz eq oz eq oz eq oz eq oz eq 10 oz eq 10 oz eq Whole grains oz eq oz eq oz eq 3.5 oz eq oz eq 4.5 oz eq oz eq oz eq Other grains oz eq oz eq oz eq 3.5 oz eq oz eq 4.5 oz eq oz eq oz eq 5.5 oz eq oz eq 6.5 oz eq oz eq 7.5 oz eq 7.5 oz eq oz eq oz eq Dark green veg Other veg Grains Protein foods Meat, poultry, eggs 23 oz eq/wk 23 oz eq/wk 26 oz eq/wk 28 oz eq/wk 31 oz eq/wk 31 oz eq/wk 33 oz eq/wk 33 oz eq/wk Seafood 11 oz eq/wk 15 oz eq/wk 15 oz eq/wk 16 oz eq/wk 16 oz eq/wk 17 oz eq/wk 17 oz eq/wk 17 oz eq/wk oz eq/wk oz eq/wk oz eq/wk oz eq/wk oz eq/wk oz eq/wk oz eq/wk oz eq/wk Dairy 2c 2c 2c 2c 2c 2.5 c 2.5 c 2.5 c Oils 22 g 24 g 27 g 29 g 31 g 34 g 36 g 44 g Nut seeds, soy Limits for solid fats and added sugers Solid fats 12 g 11g 17 g 18 g 20 g 22 g 23 g 28 g Added sugars 21 g 18 g 29 g 31 g 34 g 37 g 40 g 48 g Food group amounts shown in cup (c) or ounce equivalents (oz eq) Oils, solid fats, and added sugars are shown in grams (g) Quantity equivalents for each food group are: Grains, ounce equivalent is: ẵ cup cooked rice, pasta, or cooked cereal; ounce dry pasta or rice; slice bread; cup ready-to-eat cereal flakes • Fruits and vegetables, cup equivalent is: cup raw or cooked fruit or vegetable, cup fruit or vegetable juice, cups leafy salad greens • Protein Foods, ounce equivalent is: ounce lean meat, poultry, or seafood; egg; ¼ cup cooked beans or tofu; Tbsp peanut butter; ẵ ounce nuts/seeds Dairy, cup equivalent is: cup milk or yogurt, 1½ ounces natural cheese such as cheddar cheese or ounces of processed cheese F IGURE Healthy Mediterranean-Style Patterns SOURCE : U.S Department of Health and Human Services and U.S Department of Agriculture 2015 Scientific Report of the 2015 Dietary Guidelines Advisory Committee, Appendix E-3, Table A2 Available from: http://www.health.gov/dietaryguidelines/2015-scientific-report/ 264 C H A P T E R N u tr i t i o n NUTRITION RESOURCES Number of servings per day (or per week, as noted) Food groups 1600 calories Grains 6–8 10–11 3–4 4–5 5–6 cup raw leafy vegetables, 1⁄2 cup cooked vegetables, 1⁄2 cup vegetable juice 4–5 5–6 1⁄2 cup fruit juice, medium fruit, 1⁄4 cup dried fruit, 1⁄2 cup fresh, frozen, or canned fruit Low-fat or fat-free dairy foods 2–3 2–3 3–4 cup milk; cup yogurt, 11⁄2 oz cheese; choose fat-free or low-fat types Meat, poultry, fish 3–6 or less 6–9 oz cooked meats, poultry, or fish: select only lean; trim away visible fats; broil, roast, or boil instead of frying; remove skin from poultry Nuts, seeds, legumes servings per week 4–5 servings per week 1 1⁄3 cup or 11⁄2 oz nuts, Tbsp or 1⁄2 oz seeds, 1⁄2 cup cooked dry beans/peas, Tbsp peanut butter Fats and oils 2–3 tsp soft margarine, Tbsp low-fat mayonnaise, Tbsp light salad dressing, tsp vegetable oil; DASH has 27% of calories as fat (low in saturated fat) servings/ week or less 2 Tbsp sugar, Tbsp jelly or jam, 1⁄2 cup sorbet, cup lemonade; sweets should be low in fat Vegetables Fruits 2000 calories 2600 calories 3100 calories 12–13 C a nol a Sweets Serving sizes and notes slice bread, oz dry cereal, 1⁄2 cup cooked rice, pasta, or cereal; choose whole grains F IG UR E The DASH Eating Plan SOURCE: National Institutes of Health, National Heart, Lung, and Blood Institute 2006 Your Guide to Lowering Your Blood Pressure with DASH: How Do I Make the Dash? NIH Publication No 06-4082 (http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf, April 20, 2015) N U T R I T IO N R E S OU R C E S 265 Rev.Confirming Pages l a b o r ato r y ac t i v i t i e s Name L A B 1 Section Date Your Daily Diet versus MyPlate Make three photocopies of the worksheet in this lab and use them to keep track of everything you eat for three consecutive days Break down each food item into its component parts, and list them separately in the column labeled “Food.” Then enter the portion size you consumed in the correct food-group column For example, a turkey sandwich might be listed as follows: whole-wheat bread, oz-equiv of whole grains; turkey, oz-equiv of meat/beans; tomato, ⅓ cup other vegetables; romaine lettuce, ¼ cup dark green vegetables; tablespoon mayonnaise dressing, teaspoon (4.5 g) oils It can be challenging to track values for added sugars and oils and fats, but use food labels to be as accurate as you can Additional guidelines for counting discretionary calories can be found at http://www.ChooseMyPlate.gov For vegetables, enter your portion sizes in both the “Total” column and the column corresponding to the correct subgroup; for example, the spinach in a spinach salad would be entered under “Dark Green” and carrots would be entered under “Orange.” For the purpose of this three-day activity, you will compare only your total vegetable consumption against MyPlate guidelines; as described in the chapter, vegetable subgroup recommendations are based on weekly consumption However, it is important to note which vegetable subgroups are represented in your diet; over a three-day period, you should consume several servings from each of the subgroups Date: Grains (oz-eq) Food Whole Other Discretionary Calories Vegetable (cups) Total Dark Green Orange Beans & Peas Starchy Other Fruits (cups) Milk (cups) Meat/ Beans (oz-eq) Oils (g) Solid Fats (g) Added Sugars (g) Daily Total fah06822_ch08_225-272.indd 267 L A B Y o u r D a i ly D i e t v e r s u s M y P lat e 267 07/01/16 04:33 PM Rev.Confirming Pages l a b o r ato r y ac t i v i t i e s Next, average your daily intake totals for the three days and enter them in the chart below For example, if your three daily totals for the fruit group were cup, 1½ cups, and cups, your average daily intake would be 1½ cups Fill in the recommended intake totals that apply to you from ChooseMyPlate.gov or your chosen dietary pattern from the Nutrition Resources section MyPlate Food Group Grains (total) Whole grains Other grains Vegetables (total) Fruits Milk Meat and beans Oils Solid fats Added sugars Recommended Daily Amounts or Limits Your Actual Average Daily Intake oz-eq oz-eq oz-eq cups cups cups oz-eq g g g oz-eq oz-eq oz-eq cups cups cups oz-eq g g g Using Your Results How did you score? How close is your diet to that recommended by MyPlate? Are you surprised by the amount of food you are consuming from each food group or from added sugars and solid fats? What should you next? If the results of the assessment indicate that you could boost your level of wellness by improving your diet, set realistic goals for change Do you need to increase or decrease your consumption of any food groups? List any areas of concern below, along with a goal for change and strategies for achieving the goal you’ve set If you see that you are falling short in one food group, such as fruits or vegetables but have many foods that are rich in discretionary calories from solid fats and added sugars, try decreasing those items in favor of an apple, a bunch of grapes, or some baby carrots Think carefully about the reasons behind your food choices For example, if you eat doughnuts for breakfast every morning because you feel rushed, make a list of ways to save time to allow for a healthier breakfast Problem: Goal: Strategies for change: Problem: Goal: Strategies for change: Problem: Goal: Strategies for change: Enter the results of this lab in the Preprogram Assessment column in Appendix C If you’ve set goals and identified strategies for change, begin putting your plan into action After several weeks of your program, complete this lab again and enter the results in the Postprogram Assessment column of Appendix C How the results compare? 268 C H A P T E R N u tr i t i o n fah06822_ch08_225-272.indd 268 07/01/16 04:33 PM l a b o r ato r y ac t i v i t i e s Name Section LAB 8.2 Date Dietary Analysis You can complete this activity using either a nutrition analysis software program or information about the nutrient content of foods available online; see the For Further Exploration section and page A–1 for recommended websites (This lab asks you to analyze one day’s diet For a more complete and accurate assessment of your diet, analyze the results from several different days, including a weekday and a weekend day.) g g cal % g % g Iron (mg) Actual totals** Calcium (mg)