Preview Nutrition Concepts And Controversies, 15th Edition by Frances Sizer Webb, Eleanor Noss Whitney (2020)

Preview Nutrition Concepts And Controversies, 15th Edition by Frances Sizer Webb, Eleanor Noss Whitney (2020) Preview Nutrition Concepts And Controversies, 15th Edition by Frances Sizer Webb, Eleanor Noss Whitney (2020) Preview Nutrition Concepts And Controversies, 15th Edition by Frances Sizer Webb, Eleanor Noss Whitney (2020) Preview Nutrition Concepts And Controversies, 15th Edition by Frances Sizer Webb, Eleanor Noss Whitney (2020)

15th Edition Edward Bock/Alamy Stock Photo nutrition concepts & controversies Frances Sienkiewicz Sizer | Ellie Whitney Australia ● Brazil ● Mexico ● Singapore ● United Kingdom ● United States Nutrition: Concepts & Controversies, 15e © 2020, 2017, Cengage Learning, Inc Frances Sienkiewicz Sizer and Ellie Whitney Unless otherwise noted, all content is © Cengage Product Team Manager: Kelsey Churchman Product Manager: Courtney Heilman Content Manager: Carol Samet 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 permitted by U.S copyright law, without the prior written permission of the copyright owner Production Service: MPS Limited Text and Photo Researcher: Lumina Datamatics For product information and technology assistance, contact us at Cengage Customer & Sales Support, 1-800-354-9706 Art Director: Helen Bruno or support.cengage.com Text Designer: Jennifer Wahi For permission to use material from this text or product, submit all requests online at Cover Designer: Helen Bruno www.cengage.com/permissions Cover Image: Edward Bock/Alamy Stock Photo Compositor: MPS Limited Library of Congress Control Number: 2018936387 ISBN: 978-1-337-90637-1 Loose-leaf Edition: ISBN: 978-1-337-90695-1 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, register or access your online learning solution, or purchase materials for your course, visit www.cengage.com Printed in the United States of America Print Number: 01 Print Year: 2018 About the Authors Frances Sienkiewicz Sizer M.S., R.D.N., F.A.N.D., attended Florida State University where, in 1980, she received her B.S., and in 1982 her M.S., in nutrition She is certified as a charter Fellow of the Academy of Nutrition and Dietetics She is a founding member and vice president of Nutrition and Health Associates, an information and resource center in Tallahassee, Florida, that maintains an ongoing bibliographic database tracking research in more than 1,000 topic areas of nutrition Her textbooks include Life Choices: Health Concepts and Strategies; Making Life Choices; The Fitness Triad: Motivation, Training, and Nutrition; and others She also authored Nutrition Interactive, an instructional college-level nutrition CD-ROM that pioneered the animation of nutrition concepts in college classrooms She has consulted with an advisory board of professors from For our newest granddaughter, Karen Ann Sizer Welcome, baby girl! –Fran around the nation with a focus on innovations in nutrition education She has lectured at universities and at national and regional conferences and supports local hunger and homelessness relief organizations in her community Eleanor Noss Whitney Ph.D., received her B.A in biology from Radcliffe College in 1960 and her Ph.D in biology from Washington University, St Louis, in 1970 Formerly on the faculty at Florida State University and a dietitian registered with the Academy of Nutrition and Dietetics, she now devotes her time to research, writing, and consulting in nutrition, health, and environmental issues Her earlier publications include articles in Science, Genetics, and other journals Her textbooks include Understanding Nutrition, Understanding Normal and ­Clinical Nutrition, Nutrition and Diet Therapy, and Essential Life Choices for college students and Making Life Choices for high school students Her most intense interests presently include energy conservation, solar energy uses, alternatively fueled vehicles, and ecosystem restoration She is an activist who volunteers full-time for the Citizens Climate Lobby To Max, Zoey, Emily, Rebecca, Kalijah, and Duchess with love –Ellie Brief Contents Preface xiv 1 Food Choices and Human Health  2 Nutrition Tools—Standards and Guidelines  30 3 The Remarkable Body  67 4 The Carbohydrates: Sugar, Starch, Glycogen, and Fiber  104 5 The Lipids: Fats, Oils, Phospholipids, and Sterols 144 The five Dietary Reference Intake tables are on pages A, B, and C at the back of the book in this edition, relocated there from the front cover in previous editions 6 The Proteins and Amino Acids  182 7 The Vitamins  218 8 Water and Minerals  270 9 Energy Balance and Healthy Body Weight 317 10 Performance Nutrition  365 1 1 Nutrition and Chronic Diseases  404 12 Food Safety and Food Technology  440 13 Life Cycle Nutrition: Mother and Infant  484 14 Child, Teen, and Older Adult  526 15 Hunger and the Future of Food  567 Appendixes A-1 Glossary GL-1 Index IN-1 Contents Preface xiv Chapter Self Check  22 CONTROVERSY 1: Sorting Imposters from Real Nutrition Experts  23 Food Choices and Human Health 1 A Lifetime of Nourishment  The Diet–Health Connection  Genetics, Nutrition, and Individuality  Think Fitness: Why Be Physically Active?  Other Lifestyle Choices  Chapter Nutrition Tools—Standards and Guidelines  30 Nutrient Recommendations  31 Two Sets of Standards  31 The DRI Lists and Purposes  32 Understanding the DRI  33 The Nation’s Nutrition Objectives  How the Committee Establishes DRI Values— An RDA Example  34 The Human Body and Its Food  Determining Individual Requirements  35 Meet the Nutrients  Setting Energy Requirements  35 Can I Live on Just Supplements?  Why Are Daily Values Used on Labels?  36 The Challenge of Choosing Foods  Dietary Guidelines for Americans  36 The Abundance of Foods to Choose From  How, Exactly, Can I Recognize a Nutritious Diet?  11 Why People Choose Foods  12 Think Fitness: Recommendations for Daily Physical Activity  39 The Science of Nutrition  13 Diet Planning Using the USDA Eating Patterns 39 The Scientific Approach  14 The Food Groups and Subgroups  39 Scientific Challenge  14 Choosing Nutrient-Dense Foods  42 Can I Trust the Media for Nutrition Information?  16 National Nutrition Research  17 Diet Planning  43 MyPlate Educational Tool  45 Changing Behaviors  17 Flexibility of the USDA Eating Patterns  45 The Process of Change  18 Food Lists for Weight Management  46 Taking Stock and Setting Goals  18 Start Now  18 A CONSUMER’S GUIDE TO: Reading Nutrition News  19 Food feature: Nutrient Density: How to Get Enough Nutrients without Too Many Calories 20 A CONSUMER’S GUIDE TO: Controlling Portion Sizes at Home and Away  48 The Last Word on Diet Planning  50 Checking Out Food Labels  50 What Food Labels Must Include  50 What Food Labels May Include  53 FOOD FEATURE: Getting a Feel for the Nutrients in Foods  56 Norman Chan/Shutterstock.com v Self Check  59 CONTROVERSY 2: Are Some Foods Superfoods for Health?  61 Chapter Chapter The Carbohydrates: Sugar, Starch, Glycogen, and Fiber  104 The Remarkable Body  67 A Close Look at Carbohydrates  105 The Body’s Cells  68 Starch 107 Genes Control Functions  69 Glycogen 108 Cells, Tissues, Organs, Systems  70 Fibers 109 Sugars 105 Summary 109 The Body Fluids and the Circulatory System 70 The Need for Carbohydrates  109 The Hormonal and Nervous Systems  73 What Do Hormones Have to Do with Nutrition?  73 How Does the Nervous System Interact with Nutrition?  74 If I Want to Lose Weight and Stay Healthy, Should I Avoid Carbohydrates? 110 Why Do Nutrition Experts Recommend Fiber-Rich Foods?  111 Fiber Intakes and Excesses  115 The Digestive System  76 Whole Grains  116 Why Do People Like Sugar, Salt, and Fat?  76 From Carbohydrates to Glucose  119 The Digestive Tract Structures  77 Digestion and Absorption of Carbohydrate  119 The Mechanical Aspect of Digestion  77 A CONSUMER’S GUIDE TO: Finding Whole-Grain Foods 120 The Chemical Aspect of Digestion  80 Microbes in the Digestive Tract  81 Why Do Some People Have Trouble Digesting Milk?  124 Are Some Food Combinations More Easily Digested than Others?  82 The Body’s Use of Glucose  124 If “I Am What I Eat,” Then How Does a Peanut Butter Sandwich Become “Me”?  83 Splitting Glucose for Energy  125 Absorption and Transport of Nutrients  84 Excess Glucose and Body Fatness  127 How Is Glucose Regulated in the Body?  126 Think Fitness: What Can I Eat to Make Workouts Easier?  129 A Letter from Your Digestive Tract 86 The Glycemic Index of Food  129 The Excretory System  91 What Happens If Blood Glucose Regulation Fails? 131 Storage Systems  92 When I Eat More than My Body Needs, What Happens to the Extra Nutrients? 92 Diabetes 131 Hypoglycemia 131 Conclusion 132 Variations in Nutrient Stores  92 Food feature: Finding the Carbohydrates in Foods  132 Conclusion 92 Self Check  94 Self Check  137 vi iStock.com/Floortje CONTROVERSY 3: Alcohol Use: Risks and Benefits 95 Contents CONTROVERSY 4: Are Added Sugars “Bad” for You?  139 Chapter Milk and Milk Products  169 Grains 170 The Lipids: Fats, Oils, Phospholipids, and Sterols 144 Introducing the Lipids  145 How Are Fats Useful to the Body?  145 FOOD FEATURE: Defensive Dining 171 Self Check  176 Elena Schweitzer/Shutterstock.com How Are Fats Useful in Food?  147 A Close Look at Lipids  148 Triglycerides: Fatty Acids and Glycerol  148 Saturated vs Unsaturated Fatty Acids  149 Phospholipids and Sterols  151 Lipids in the Body  152 How Are Fats Digested and Absorbed?  152 Transport of Fats  153 Storing and Using the Body’s Fat  154 Dietary Fat, Cholesterol, and Health  156 Recommendations for Lipid Intakes  156 Lipoproteins and Heart Disease Risk  158 What Does Food Cholesterol Have to Do with Blood Cholesterol?  159 Recommendations Applied  160 Think Fitness: Why Exercise the Body for the Health of the Heart?  160 CONTROVERSY 5: Is Butter Really Back? The Lipid Guidelines Debate  178 Chapter The Proteins and Amino Acids 182 The Structure of Proteins  183 Amino Acids  183 How Do Amino Acids Build Proteins?  185 The Variety of Proteins  186 Think Fitness: Can Eating Extra Protein Make Muscles Grow Stronger?  189 Denaturation of Proteins  189 Digestion and Absorption of Dietary Protein 190 Protein Digestion  190 What Happens to Amino Acids after Protein Is Digested? 192 The Importance of Protein  192 The Roles of Body Proteins  193 Essential Polyunsaturated Fatty Acids  161 Providing Energy and Glucose  196 Why Do I Need Essential Fatty Acids?  162 The Fate of an Amino Acid  197 Omega-6 and Omega-3 Fatty Acid Families  162 Omega-3 Fatty Acids  162 Requirements and Sources  163 A CONSUMER’S GUIDE TO: Weighing Seafood’s Risks and Benefits  164 The Effects of Processing on Unsaturated Fats 165 What Is “Hydrogenated Vegetable Oil,” and What’s It Doing in My Chocolate Chip Cookies?  165 What Are Trans-Fatty Acids, and Are They Harmful?  166 Fat in the Diet  167 Get to Know the Fats in Foods  167 Fats in Protein Foods  168 A CONSUMER’S GUIDE TO: Evaluating Protein and Amino Acid Supplements  198 Food Protein: Need and Quality  200 How Much Protein Do People Need?  200 Nitrogen Balance  200 Protein Quality  202 Protein Deficiency and Excess  204 What Happens When People Consume Too Little Protein?  204 Is It Possible to Consume Too Much Protein?  205 Is a Gluten-Free Diet Best for Health?  206 FOOD FEATURE: Getting Enough but Not Too Much Protein  207 Contents vii Self Check  211 The Roles of Vitamin C  237 Deficiency Symptoms and Intakes  239 CONTROVERSY 6: Are Vegetarian or Meat-Containing Diets Better for Health? 212 Chapter Vitamin C Toxicity  239 Vitamin C Recommendations  239 Vitamin C Food Sources  240 Evgeny Karandaev/Shutterstock.com The Vitamins  218 The B Vitamins in Unison  240 B Vitamin Roles in Metabolism  241 Definition and Classification of Vitamins 219 B Vitamin Deficiencies  241 The B Vitamins as Individuals  243 Vitamin Precursors  220 Two Classes of Vitamins: Fat-Soluble and WaterSoluble 220 The Fat-Soluble Vitamins  220 Thiamin 243 A CONSUMER’S GUIDE TO: The Effects of Food Processing on Vitamins  244 Riboflavin Roles  246 Vitamin A  221 Niacin 247 Roles of Vitamin A and Consequences of Deficiency 222 Folate 248 Vitamin B12 250 Vitamin A Toxicity  224 Vitamin A Recommendations and Sources  225 Beta-Carotene 226 Vitamin B6 251 Biotin and Pantothenic Acid  253 Non–B Vitamins  253 Vitamin D  227 FOOD FEATURE: Choosing Foods Rich in Vitamins 259 Roles of Vitamin D  227 Too Little Vitamin D—A Danger to Bones  228 Too Much Vitamin D—A Danger to Soft Tissues  229 Vitamin D from Sunlight  230 Self Check  262 CONTROVERSY 7: Vitamin Supplements: What are the Benefits and Risks?  264 Vitamin D Intake Recommendations  231 Vitamin D Food Sources  231 Chapter Water and Minerals  270 Vitamin E  232 Roles of Vitamin E  232 Water 272 Vitamin E Deficiency  232 Why Is Water the Most Indispensable Nutrient?  273 Toxicity of Vitamin E  233 Vitamin E Recommendations and U.S Intakes  233 Vitamin E Food Sources  234 The Body’s Water Balance  274 Quenching Thirst and Balancing Losses  274 How Much Water Do I Need to Drink in a Day?  276 Vitamin K  234 A CONSUMER’S GUIDE TO: Liquid Calories  277 Roles of Vitamin K  234 Vitamin K Deficiency  235 Drinking Water: Types, Safety, and Sources  279 Vitamin K Toxicity  235 Hard Water or Soft Water—Which Is Best?  279 Vitamin K Requirements and Sources  235 Water Safety and Sources  279 The Water-Soluble Vitamins  236 Body Fluids and Minerals  280 Think Fitness: Vitamins for Athletes  237 Fluid and Electrolyte Balance  281 Vitamin C  237 viii Water Follows Salt  281 Contents Acid-Base Balance  282 How Many Calories Do I Need Each Day? 323 The Major Minerals  282 Estimated Energy Requirements (EER)  325 Calcium 282 The DRI Method of Estimating Energy Requirements 325 Phosphorus 285 Magnesium 287 Body Weight vs Body Fatness  326 Sodium 288 Using the Body Mass Index (BMI)  326 Potassium 292 Measuring Body Composition and Fat Distribution 326 Chloride 293 Sulfate 293 How Much Body Fat Is Ideal?  328 The Trace Minerals  294 The Appetite and Its Control  328 Iodine 294 Hunger and Appetite—“Go” Signals  328 Iron 295 Satiation and Satiety—“Stop” Signals  330 Think Fitness: Exercise-Deficiency Fatigue 297 Inside-the-Body Theories of Obesity  332 Zinc 300 Outside-the-Body Theories of Obesity  333 Selenium 302 Think Fitness: Activity for a Healthy Body Weight 335 Fluoride 302 Chromium 303 Copper 304 How the Body Loses and Gains Weight  336 Other Trace Minerals and Some Candidates  304 The Body’s Response to Energy Deficit  337 The Body’s Response to Energy Surplus  338 FOOD FEATURE: Meeting the Need for Calcium 307 Achieving and Maintaining a Healthy Body Weight 340 Self Check  310 CONTROVERSY Osteoporosis: Can Lifestyle Choices Reduce the Risk?  311 Chapter What Food Strategies Are Best for Weight Loss?  344 Physical Activity Strategies  347 Energy Balance and Healthy Body Weight  317 The Problems of Too Little or Too Much Body Fat  318 What Are the Risks from Underweight? 319 What Are the Risks from Too Much Body Fat? 319 What Are the Risks from Central Obesity? 320 A CONSUMER’S GUIDE TO: Fad Diets  342 What Strategies Are Best for Weight Gain?  348 Medical Treatment of Obesity  349 Obesity Medications  349 Obesity Surgery  349 Herbal Products and Gimmicks  351 Once I’ve Changed My Weight, How Can I Stay Changed?  352 Conclusion 353 FOOD FEATURE: Behavior Modification for Weight Control  354 How Fat Is Too Fat?  321 Self Check  356 The Body’s Energy Balance  322 Energy In and Energy Out  323 George Nazmi Bebawi/Shutterstock.com CONTROVERSY 9: The Perils of Eating Disorders 358 Contents ix The following information is located on the Nutrition Facts panel: ▪▪ Serving size A common household and metric measure of a single serving that provides the calorie and nutrient amounts listed A serving of chips may be 10 chips, so if you eat 50 chips, you will have consumed five times the calorie and nutrient amounts listed on the label Keep in mind that label serving sizes are not recommendations They simply reflect amounts that people typically consume in a serving ▪▪ Servings per container Number of servings per box, can, or package ▪▪ Calories/calories from fat Total food energy per serving and energy from fat per serving ▪▪ Nutrient amounts and percentages of Daily Values, including: ▪▪ Total fat Grams of fat per serving with a breakdown showing grams of saturated fat and trans fat per serving ▪▪ Cholesterol Milligrams of cholesterol per serving ▪▪ Sodium Milligrams of sodium per serving ▪▪ Total carbohydrate Grams of carbohydrate per serving, including starch, fiber, and sugars, with a breakdown showing grams of dietary fiber and sugars The sugars listed on the original label include those that occur naturally in the food plus any added during processing; the updated label specifies how much of the sugar is added sugar.10 ▪▪ Protein Grams of protein per serving Other nutrients present in significant amounts in the food may also be listed on the label The percentages of the Daily Values are given for a 2,000-calorie diet (see the back of the book, p E) ▪▪ Daily Values and calories-per-gram reminder The original label spelled out the Daily Values for a person needing 2,000 or 2,500 calories a day; the updated label simply explains their meaning Ingredients List  An often neglected but highly valuable body of information is the list of ingredients The product’s ingredients must be listed in descending order of predominance by weight Knowing how to read an ingredients list puts you many steps ahead of naïve buyers Anyone diagnosed with a food allergy quickly learns to use these lists for spotting “off-limits” ingredients in foods In addition, you can glean clues about the nature of the food For example, consider the ingredients list on an orange drink powder whose first three entries are “sugar, citric acid, orange flavor.” You can tell that sugar is the chief ingredient Now consider a canned juice whose ingredients list begins with “water, orange juice concentrate, pineapple juice concentrate.” This product is clearly made of reconstituted juice Water is first on the label because it is the main constituent of juice Sugar is nowhere to be found among the ingredients because no sugar has been added Sugar occurs naturally in juice, though, so the label does specify sugar grams; details are in Chapter Now consider a cereal whose entire list contains just one item: “100 percent shredded wheat.” No question, this is a whole-grain food with nothing added Finally, consider a cereal whose first six ingredients are “puffed milled corn, corn syrup, sucrose, honey, dextrose, salt.” If you recognize that corn syrup, sucrose, honey, and dextrose are all different versions of sugar (and you will after Chapter 4), you might guess that this product contains close to half its weight as added sugar More about Percentages of Daily Values  The nutrient percentages of Daily Values (“% Daily Value”) on labels are for a single serving of food, and they are based on the Daily Values set for a 2,000-calorie diet For example, if a food contributes milligrams of iron per serving and the Daily Value is 18 milligrams, then a serving of that food provides 22 percent of the Daily Value for iron 52 Chapter Nutrition Tools—Standards and Guidelines Of course, though the Daily Values are based on a 2,000-calorie diet, people’s actual calorie and nutrient needs vary widely This makes the Daily Values most useful for comparing one food with another and less useful as nutrient intake targets for individuals Still, by examining a food’s general nutrient profile, you can determine whether the food contributes “a little” or “a lot” of a nutrient and whether it contributes “more” or “less” than another food What Food Labels Include So far, this section has presented the accurate and reliable food label facts Another group of reliable statements are the nutrient claims Nutrient Claims: Reliable Information  A food that meets specified criteria may display certain approved nutrient claims on its label These claims—for example, that a food is “low in cholesterol” or a “good source of vitamin A”—are based on the Daily Values Table 2–6 provides a list of these regulated, valid label terms along with their definitions Health Claims: Reliable and Not So Reliable  In the past, the FDA held manufacturers to the highest standards of scientific evidence before allowing them to place health claims on food labels A health claim describes a relationship between a food or its components and a disease or health condition When a label stated “Diets low in sodium may reduce the risk of high blood pressure,” for example, consumers could be sure that the FDA had substantial scientific support for the claim Today, however, the FDA also allows similar-sounding health claims that are backed by weaker evidence These are “qualified” claims in the sense that labels bearing them must also state the strength of the scientific evidence backing them up Unfortunately, consumers cannot distinguish between scientifically valid claims and those that are less so Structure-Function Claims: Best Ignored  Even less reliable are structurefunction claims A label-reading consumer is much more likely to encounter this kind of claim on a food or supplement label than the more regulated health claims just described For food manufacturers, printing a health claim involves acquiring FDA permission, a time-consuming and expensive process Instead, manufacturers can print a similar-looking structure-function claim that requires only FDA notification and no prior approval Figure 2–14 compares claims on food labels nutrient claims FDA-approved food label statements that describe the nutrient levels in food Examples: “fat free” or “less sodium.” health claims FDA-approved food label statements that link food constituents with disease or health-related conditions Examples: “Soluble fiber from daily oatmeal in a diet low in saturated fat and trans fat may reduce the risk of heart disease” or “A diet low in total fat may reduce the risk of some cancers.” structure-function claims legal but largely unregulated statements permitted on labels of foods and dietary supplements, describing the effect of a substance on the structure or function of the body, but that omit references to diseases Examples: “Supports immunity and digestive health” or “Builds strong bones.” Figure 2–14 Label Claims Nutrient claim Health claim Structure-function claim Checking Out Food Labels 53 Table 2–6 Some Scientifically Valid Nutrient Claims on Food Labels Energy Terms ▪▪ low calorie 40 calories or fewer per serving ▪▪ reduced calorie at least 25% lower in calories than a “regular,” or reference, food ▪▪ calorie free fewer than calories per serving Fat Terms (Meat and Poultry Products) ▪▪ extra leana less than g of total fat and less than g of saturated fat and trans fat combined, and less than 95 mg of cholesterol per serving ▪▪ leana less than 10 g of total fat and less than 4.5 g of saturated fat and trans fat combined, and less than 95 mg of cholesterol per serving Fat Terms (All Products) ▪▪ fat free less than 0.5 g of fat per serving ▪▪ less saturated fat 25% or less saturated fat and trans fat combined than the comparison food ▪▪ low fat g or less of total fat per serving.a ▪▪ low saturated fat g or less of saturated fat and less than 0.5 g of trans fat per serving ▪▪ reduced saturated fat at least 25% less saturated fat and reduced by more than g of saturated fat per serving compared with a reference food ▪▪ saturated fat free or trans fat free less than 0.5 g of saturated fat and less than 0.5 g of trans fat per serving Fiber Terms ▪▪ high fiber g or more per serving (Foods making high-fiber claims must fit the definition of low fat, or the level of total fat must appear next to the high-fiber claim.) ▪▪ good source of fiber 2.5 g to 4.9 g per serving ▪▪ more or added fiber at least 2.5 g more per serving than a reference food Sodium Terms ▪▪ low sodium 140 mg or less of sodium per serving ▪▪ reduced sodium at least 25% lower in sodium than the regular product ▪▪ sodium free less than mg per serving ▪▪ very low sodium 35 mg or less of sodium per serving Other Terms ▪▪ good source 10 to 19% of the Daily Value per serving ▪▪ high in 20% or more of the Daily Value for a given nutrient per serving; synonyms include “rich in” and “excellent source.” ▪▪ less, fewer, reduced containing at least 25% less of a nutrient or calories than a refer- ence food This may occur naturally or as a result of altering the food For example, pretzels, which are usually low in fat, can claim to provide less fat than potato chips, a comparable food ▪▪ light this descriptor has three meanings on labels: A serving provides one-third fewer calories or half the fat of the regular product A serving of a low-calorie, low-fat food provides half the sodium normally present The product is light in color and texture, so long as the label makes this intent clear, as in “light brown sugar.” The word lean as part of the brand name (as in “Lean Supreme”) indicates that the product contains fewer than 10 g of total fat per serving a 54 Chapter Nutrition Tools—Standards and Guidelines A problem is that, to reasonable consumers, the two kinds of claims may appear identical: ▪▪ “Lowers cholesterol” (FDA-approved health claim) ▪▪ “Helps maintain normal cholesterol levels” (less-regulated structure-function claim) Such valid-appearing but unreliable structure-function claims diminish the credibility of all health-related claims on labels In the world of marketing, current label laws put the consumer on notice: “Let the buyer beware.” Front-of-Package Shortcuts  Some consumers find the detailed Nutrition Facts panels on food labels to be daunting For them, easy-to-read nutrient information icons posted on the fronts of packages can speed comparisons among packaged foods.11 Without regulations or oversight, food companies developed all sorts of front-of-package symbols to convey whatever information suited them To try to unify the symbols, a major grocery association and their advertising industry consulted with the FDA to develop Facts Up Front, as shown in Figure 2–15.12 In general, consumers say they like using front-of-package labeling to help them select healthpromoting foods Key Points Image Point Fr/Shutterstock.com ▪▪ Food labels may contain reliable nutrient claims and approved health claims but may also contain structure-function claims of varying reliability ▪▪ Front-of-package icons speed consumers’ comprehension of nutrient information Figure 2–15 Facts Up Front Facts Up Front is a voluntary labeling initiative, developed by food manufacturing and marketing groups Food labels provide clues for nutrition sleuths PER SERVING 450 CALORIES 5g 360mg 25% DV 16% DV SAT FAT SODIUM 14g SUGARS 500mg 3g POTASSIUM FIBER 11% DV 11% DV Source: FactsUpFront/GMA Checking Out Food Labels 55 Food feature Getting a Feel for the Nutrients in Foods LO 2.6 Figures 2–16 and 2–17 (pages 57–58) illustrate a playful contrast between two days’ meals Monday’s meals were selected according to the recommendations of this chapter and follow the sample menu of Table 2–4, shown earlier, p 45 Tuesday’s meals were chosen more for convenience and familiarity than out of concern for nutrition Comparing the Nutrients How can a person compare the nutrients that these sets of meals provide? One way is to look up each food in a table of food composition, write down the food’s nutrient values, and compare each one to a standard such as the DRI, as we’ve done in Figures 2–16 and 2–17 By this measure, Monday’s meals are the clear winners in terms of meeting nutrient needs within a calorie budget Tuesday’s meals oversupply calories and saturated fat while undersupplying fiber and critical vitamins and minerals Another useful exercise is to compare the total amounts of foods provided by a day’s meals with the recommended amounts from each food group A tally of the cups and ounces of foods consumed is provided in both Figures 2–16 and 2–17 The totals are then compared with USDA Eating Patterns in the tabular portion of the figures Compare one day’s nutrient-dense meals with meals not planned for nutrient density with a small amount of oil needed for health The energy provided falls well within the 2,000-calorie allowance A closer look at Monday’s foods reveals that the whole-grain cereal at breakfast, whole-grain sandwich roll at lunch, and whole-grain crackers at snack time meet the recommendation to obtain at least half of the day’s grain servings from whole grains For the Vegetable subgroups, dark green vegetables, orange vegetables, and legumes are represented in the dinner salad, and “other vegetables” are prominent throughout To repeat: it isn’t necessary to choose vegetables from each subgroup every day, and people eating this day’s meals will need to include vegetables from other subgroups throughout the week In addition, Monday’s eating plan has room to spare for additional servings of favorite foods or for some sweets or fats Tuesday’s Meals in Detail the risk of developing chronic diseases in later life Using Programs and Apps—or Not If you have access to a computer or a “smart” cellular phone with a dietplanning application, it can be a time saver Diet analysis programs and apps perform all of these calculations at lightning speed Working them out for yourself, using paper and a sharp pencil with a big eraser, may seem a bit old-fashioned But there are times when using electronic gadgets may not be practical—such as when hurrying to make decisions in the cafeteria or at a fast-food counter—where real-life food decisions must be made quickly People who work out diet analyses for themselves on paper and those who put extra time into studying, changing, and reviewing their computer diet analysis often learn to “see” the nutrients in foods (This is a skill you can develop by the time you reach Chapter 10) They can quickly assess their food options and make informed choices at mealtimes, without electronic assistance People who fail to develop such skills must wait until they can input their food data into their computer programs or apps to find out after the fact how well they did Monday’s meals provide the necessary servings from each food group along Tuesday’s meals completely lack fruit and whole grains and are too low in vegetables and milk to provide adequate nutrients In addition, they supply too much saturated fat and sugar, as well as excessive meats, oils, and refined grains, pushing the calorie total well above the day’s allowance A single day of such fare poses little threat to eaters, but a steady diet of Tuesday’s meals presents a high probability of nutrient deficiencies and weight gain and greatly increases 56 Chapter Nutrition Tools—Standards and Guidelines Monday’s Meals in Detail Figure 2–16 Monday’s Meals—Nutrient-Dense Choices Breakfast Food Group Amounts Foods Energy (cal) Saturated Fat (g) Fiber (g) Vitamin C (mg) Calcium (mg) © Polara Studios, Inc Before heading off to class, a student eats breakfast: Lunch c whole-grain cold cereal c fat-free milk medium banana (sliced) oz grains c milk /2 c fruit 108 100 105 — — — — 14 10 95 306 343 50 — — 60 89 27 Then goes home for a quick lunch: roasted turkey sandwich on 2-oz whole-grain roll with 11/2 tsp low-fat mayonnaise c low-salt vegetable juice oz meat oz grains 11/2 tsp oils c vegetables © Polara Studios, Inc While studying in the afternoon, the student eats a snack: © Polara Studios, Inc Afternoon snack Dinner whole-wheat reduced-fat crackers 11/2 oz low-fat cheddar cheese medium apple /2 oz grains 86 — — c milk 1/ c fruit 74 72 — — — 176 c vegetables oz legumes 19 71 — — 18 61 19 tsp oils 76 1 — 425 15 56 That night, the student makes dinner: A salad: 13/4 c raw spinach leaves /4 c shredded carrots /4 c garbanzo beans lg olives and tbs oil-based salad dressing A main course: c spaghetti    with meat and    tomato sauce 1/ c green beans 2 tsp soft margarine c vegetables tsp oils 22 67 — — — 29 — And for dessert: c strawberries c fruit 49 — 89 24 90 100 — — — — — — 306 1,857 12 30 224 1,204