Calories and Nutrition Assignment

Calories and Nutrition Assignment
Sample Answer for Calories and Nutrition Assignment Included After Question
The following assignment is due Tuesday, November 8, 2022 at 4pm uploaded as a PDF to Blackboard. The best manner to create the document is make the graphs in Excel, copy/paste the graphs into a Word document containing the text responses, and export/save as a PDF. Please type your responses as instructed. You may discuss your answers with other students but must submit your own assignment. Any evidence of plagiarism will result in grade of zero for those involved. To aid in completing this assignment, 2 example questions with the correct responses are provided. Introduction The increasing costs of healthcare have focused scientists and our attention to diseases such type II diabetes and heart disease. It has been shown that both these diseases are related to obesity and may be prevented and controlled with proper nutrition. As the photographs above of the diet of a typical American family and a Peruvian family show, there is a big difference in how people eat, but we don’t tend to make careful evaluations of what we put into our bodies. There is a lot of information on nutrition, diet and calories on newspapers, blogs, television though we live in a world of so many food choices at the grocery store and restaurants that this can just be overwhelming. Is the information we get on food and drinks and on menu items at restaurants helpful? Here we will look at the importance of nutrition, the guidelines set by the FDA and AMA and examine our personal diet and nutrition. Calories are another way to measure the amount of energy we need and the amount of energy we get from food. Good nutrition is recognized as a balance between the amount of energy we take in from our food and the amount of energy we use in our daily activities. If we take in more calories than we use, the excess may be stored as fat. Go to the Dietary Guideline for Americans 2010 document. Read the section on page 13 about calorie balance and the importance of consuming foods daily that provide this balance. Example question 1: Based upon the information provided on page 13, discuss (and provide examples) of why some of the top calorie sources in our diet are not good for our health. Example question 1 response: Many of the top calorie sources provide calories with few essential nutrients and contain high sources of solid fats and added sugars, such as with grain-based desserts and fried chicken dishes. Example question 2: Using the information in Table 2-2, graph the percentage of calories individuals aged 2-18 and individuals 19 and older consume from Grain-based desserts, Pizza, and Candy. Example question 2 response: Percent of total daily calories Percentage of total daily calories consumed for different age groups 8 6 4 Ages 2-18 2 Ages 19+ 0 Grain-based desserts Pizza Candy Food consumed 1) The website’s Table 2-3 lists the estimated calorie needs per day by age, gender, and physical activity level. Use this data to answer the following questions: a. Based on the data presented in Table 2-3 on page 14, discuss in 2-3 sentences why it is complicated to balance calories (2 pts) b. Describe in 2-3 sentences your personal calorie needs per day based on your age and activity level. (5pts) c. Explain in 2-3 sentences why the calorie needs are different for a person’s activity level. (5pts) 2) Use the data in Table 2-3 to graph in Excel the changes in your calorie requirement at present age and as a child of 4-8 years when you are sedentary, moderately active and active. Be sure to provide a descriptive chart title and appropriate data labels to make your chart informative. (5pts) 3) Go to the Key Findings on the ‘Trends in Intake of Energy and Macronutrients in Adults’ document which was taken from the CDC website to see diet breakdown of average American adult in 2007-2008: Calculate the number of calories from carbohydrate, protein and fat for the average adult male and female. Show this data in a table and in two pie charts. (5 pts) 4) Use the information in the Table below to answer the following questions Big Mac Mac & Cheese Chicken Breast Calories in food 530 calories 260 calories 170 Fat Carbohydrates Protein 27 grams 3.5 grams 3 grams 47 grams 47 grams 0 grams 24 grams 10 grams 32 grams Given 4 calories/gram of carbohydrate, 4 calories/gram of protein and 9 calories/gram of fat, calculate the percentage of calories from carbohydrates, protein, fat and other for each food item. Show the percentage of calories from fat, carbohydrates, and protein in a single bar graph (with all three food types) and in 3 pie charts (one for each type of food). (5pts) 5) Using the calories/gram values provided in question 4 and your answer in question 3, convert the typical male and female ‘calories from fat’ into grams. Assuming this value holds steady for a 75 year lifetime, calculate total fat consumption for an American male and female during their lives. Convert this into tons. (5pts) 6) We have heard about the importance of vitamins but recent studies have shown too much of a good thing can be harmful. Read the following articles in the New York Times and Scientific American, entitled “Don’t take your vitamins” and “Fact or fiction/vitamins” and answer the following questions: Briefly explain the reason that vitamin supplements are not necessary and may not be healthy. How far above the recommended doses are people taking for treatments using Vitamin E as an example. In a study of 18,000 people, the risk of death from lung cancer for those taking vitamins was 46% higher. Does that mean that 46% of the people died from lung cancer? (5 pts) Dietary Guidelines for Americans U.S. Department of Agriculture U.S. Department of Health and Human Services www.dietaryguidelines.gov TABLE 2-2. Top 25 Sources of Calories Among Americans Ages 2 Years and Older, NHANES 2005–2006a Rank Overall, Ages 2+ yrs Children and Adolescents, Ages 2–18 yrs Adults and Older Adults, Ages 19+ yrs (Mean kcal/d; Total daily calories = 2,157) (Mean kcal/d; Total daily calories = 2,027) (Mean kcal/d; Total daily calories = 2,199) 1 Grain-based dessertsb (138 kcal) Grain-based desserts (138 kcal) 2 Yeast breadsc (129 kcal) Pizza (136 kcal) Yeast breads (134 kcal) Chicken and chicken mixed dishes (123 kcal) Grain-based desserts (138 kcal) 3 Chicken and chicken mixed dishes (121 kcal) Soda/energy/sports drinks (118 kcal) 4 Soda/energy/sports drinkse (114 kcal) Yeast breads (114 kcal) Soda/energy/sports drinks (112 kcal) 5 Pizza (98 kcal) Chicken and chicken mixed dishes (113 kcal) Alcoholic beverages (106 kcal) 6 Alcoholic beverages (82 kcal) Pasta and pasta dishes (91 kcal) Pizza (86 kcal) 7 Pasta and pasta dishesf (81 kcal) Reduced fat milk (86 kcal) Tortillas, burritos, tacos (85 kcal) d 8 Tortillas, burritos, tacos (80 kcal) Dairy desserts (76 kcal) Pasta and pasta dishes (78 kcal) 9 Beef and beef mixed dishesh (64 kcal) Potato/corn/other chips (70 kcal) Beef and beef mixed dishes (71 kcal) 10 Dairy dessertsi (62 kcal) Ready-to-eat cereals (65 kcal) Dairy desserts (58 kcal) 11 Potato/corn/other chips (56 kcal) Tortillas, burritos, tacos (63 kcal) Burgers (53 kcal) g 12 Burgers (53 kcal) Whole milk (60 kcal) Regular cheese (51 kcal) 13 Reduced fat milk (51 kcal) Candy (56 kcal) Potato/corn/other chips (51 kcal) 14 Regular cheese (49 kcal) Fruit drinks (55 kcal) Sausage, franks, bacon, and ribs (49 kcal) 15 Ready-to-eat cereals (49 kcal) Burgers (55 kcal) Nuts/seeds and nut/seed mixed dishes (47 kcal) 16 Sausage, franks, bacon, and ribs (49 kcal) Fried white potatoes (52 kcal) Fried white potatoes (46 kcal) 17 Fried white potatoes (48 kcal) Sausage, franks, bacon, and ribs (47 kcal) Ready-to-eat cereals (44 kcal) 18 Candy (47 kcal) Regular cheese (43 kcal) Candy (44 kcal) 19 Nuts/seeds and nut/seed mixed dishesj (42 kcal) Beef and beef mixed dishes (43 kcal) Eggs and egg mixed dishes (42 kcal) 20 Eggs and egg mixed dishesk (39 kcal) 100% fruit juice, not orange/grapefruit (35 kcal) Rice and rice mixed dishes (41 kcal) 21 Rice and rice mixed dishesl (36 kcal) Eggs and egg mixed dishes (30 kcal) Reduced fat milk (39 kcal) 22 Fruit drinks (36 kcal) Pancakes, waffles, and French toast (29 kcal) Quickbreads (36 kcal) 23 Whole milk (33 kcal) Crackers (28 kcal) Other fish and fish mixed disheso (30 kcal) 24 Quickbreadsn (32 kcal) Nuts/seeds and nut/seed mixed dishes (27 kcal) Fruit drinks (29 kcal) 25 Cold cuts (27 kcal) Cold cuts (24 kcal) Salad dressing (29 kcal) m a. Data are drawn from analyses of usual dietary intakes conducted by the National Cancer Institute. Foods and beverages consumed were divided into 97 categories and ranked according to calorie contribution to the diet. Table shows each food category and its mean calorie contribution for each age group. Additional information on calorie contribution by age, gender, and race/ethnicity is available at http://riskfactor.cancer.gov/diet/foodsources/. b. Includes cake, cookies, pie, cobbler, sweet rolls, pastries, and donuts. c. Includes white bread or rolls, mixed-grain bread, flavored bread, wholewheat bread, and bagels. d. Includes fried or baked chicken parts and chicken strips/patties, chicken stir-fries, chicken casseroles, chicken sandwiches, chicken salads, stewed chicken, and other chicken mixed dishes. e. Sodas, energy drinks, sports drinks, and sweetened bottled water including vitamin water. f. Includes macaroni and cheese, spaghetti, other pasta with or without sauces, filled pasta (e.g., lasagna and ravioli), and noodles. g. Also includes nachos, quesadillas, and other Mexican mixed dishes. h. Includes steak, meatloaf, beef with noodles, and beef stew. i. Includes ice cream, frozen yogurt, sherbet, milk shakes, and pudding. j. Includes peanut butter, peanuts, and mixed nuts. k. Includes scrambled eggs, omelets, fried eggs, egg breakfast sandwiches/ biscuits, boiled and poached eggs, egg salad, deviled eggs, quiche, and egg substitutes. l. Includes white rice, Spanish rice, and fried rice. m. Includes fruit-flavored drinks, fruit juice drinks, and fruit punch. n. Includes muffins, biscuits, and cornbread. o. Fish other than tuna or shrimp. Source: National Cancer Institute. Food sources of energy among U.S. population, 2005-2006. Risk Factor Monitoring and Methods. Control and Population Sciences. National Cancer Institute; 2010. http://riskfactor. cancer.gov/diet/foodsources/. Updated May 21, 2010. Accessed May 21, 2010. DIETARY GUIDELINES FOR AMERICANS, 2010 | Chapter Two 12 Table 2-2 provides the top sources of calories among Americans ages 2 years and older.32 The table reveals some expected differences in intake between younger (ages 2 to 18 years) and adult (ages 19 years and older) Americans. For example, alcoholic beverages are a major calorie source for adults, while fluid milk provides a greater contribution to calorie intake for children and adolescents. Further, while not shown in the table,33 there is additional variability in calorie sources among children, adolescents, and adults of different ages. For example, sugar-sweetened beverages34 and pizza are greater calorie contributors for those ages 9 to 18 years than for younger children. Also, dairy desserts35 and ready-to-eat cereals provide a greater contribution to calorie intake for those ages 71 years and older than they do among younger adults. Although some of the top calorie sources by category are important sources of essential nutrients, others provide calories with few essential nutrients. Many of the foods and beverages most often consumed within these top categories are in forms high in solid fats and/or added sugars, thereby contributing excess calories to the diet. For example, many grainFOR MORE INFORMATION based desserts36 are See Chapters 3, 4, and 5 high in added sugars and for detailed discussions of solid fats and added sugsolid fats, while many ars, additional information chicken dishes37 are about the current dietary both breaded and fried, intake of Americans, and which adds a substantial recommendations for number of calories to improvement. the chicken. CALORIE BALANCE: FOOD AND BEVERAGE INTAKE Controlling calorie intake from foods and beverages is fundamental to achieving and attaining calorie balance. Understanding calorie needs, knowing food sources of calories, and recognizing associations between foods and beverages and higher or lower body weight are all important concepts when building an eating pattern that promotes calorie balance and weight management. Many Americans are unaware of how many calories they need each day or the calorie content of foods and beverages. Understanding calorie needs The total number of calories a person needs each day varies depending on a number of factors, including the person’s age, gender, height, weight, and level of physical activity. In addition, a desire to lose, maintain, or gain weight affects how many calories should be consumed. Table 2-3 provides estimated total calorie needs for weight maintenance based on age, gender, and physical activity level. A more detailed table is provided in Appendix 6. Estimates range from 1,600 to 2,400 calories per day for adult women and 2,000 to 3,000 calories per day for adult men, depending on age and physical activity level. Within each age and gender category, the low end of the range is for sedentary individuals; the high end of the range is for active individuals. Due to reductions in basal metabolic rate that occurs with aging, calorie needs generally decrease for adults as they age. Estimated needs for young children range from 1,000 to 2,000 calories per day, and the range for older children and adolescents varies substantially from 1,400 to 3,200 calories per day, with boys generally having higher calorie needs than girls. These are only estimates, and estimation of individual calorie needs can be aided with online tools such as those available at MyPyramid.gov. Knowing one’s daily calorie needs may be a useful reference point for determining whether the calories that a person eats and drinks are appropriate in relation to the number of calories needed each day. The best way for people to assess whether they are eating the appropriate number of calories is to monitor body weight and adjust calorie intake and participation in physical activity based on changes in weight over time. A calorie deficit of 500 calories or more per day is a common initial goal for weight loss for adults. However, maintaining a smaller deficit can have a meaningful influence on body weight over time. The effect of a calorie deficit on weight does not depend on how the deficit is produced—by reducing calorie intake, increasing expenditure, or both. Yet, in research studies, a greater proportion of 32. Data are drawn from analyses of usual dietary intakes conducted by the National Cancer Institute. Source: National Cancer Institute. Food sources of energy among U.S. population, 2005-2006. Risk Factor Monitoring and Methods. Cancer Control and Population Sciences. 2010. http://riskfactor.cancer. gov/diet/foodsources/. Updated May 21, 2010. Accessed May 21, 2010. 33. Additional information on the top calorie contributors for various age groups, as well as by gender and race/ethnicity, are available at http://riskfactor. cancer.gov/diet/foodsources/. 34. Sodas, energy drinks, sports drinks, and sweetened bottled water including vitamin water. 35. Includes ice cream, frozen yogurt, sherbet, milk shakes, and pudding. 36. Includes cake, cookies, pie, cobbler, sweet rolls, pastries, and donuts. 37. Includes fried or baked chicken parts and chicken strips/patties, chicken stir-fries, chicken casseroles, chicken sandwiches, chicken salads, stewed chicken, and other chicken mixed dishes. 13 DIETARY GUIDELINES FOR AMERICANS, 2010 | Chapter Two the calorie deficit is often due to decreasing calorie intake with a relatively smaller fraction due to increased physical activity. Carbohydrate, protein, fat, and alcohol Carbohydrate, protein, and fat are the main sources of calories in the diet. Most foods and beverages contain combinations of these macronutrients in varying amounts. Alcohol also is a source of calories. Carbohydrates provide 4 calories per gram and are the primary source of calories for most Americans. Carbohydrates are classified as simple, including sugars, or complex, including starches and fibers. Some sugars are found naturally in foods (such as lactose in milk and fructose in fruit), whereas others are added to foods (such as table sugar added to coffee and high fructose corn syrup in sugar-sweetened beverages). Similarly, fiber can be naturally occurring in foods (such as in beans and whole grains) or added to foods. Most carbohydrate is consumed in the form of starches, which are found in foods such as grains, potatoes, and other starchy vegetables. A common source of starch in the American diet is refined grains. Starches also may be added to foods to thicken or stabilize them. Added sugars and added starches generally provide calories but few essential nutrients. Although most people consume an adequate amount of total carbohydrates, many people consume too much added sugar and refined grain and not enough fiber. TABLE 2-3. Estimated Calorie Needs per Day by Age, Gender, and Physical Activity Levela Estimated amounts of calories needed to maintain calorie balance for various gender and age groups at three different levels of physical activity. The estimates are rounded to the nearest 200 calories. An individual’s calorie needs may be higher or lower than these average estimates. Physical Activity Levelb Gender Age (years) Sedentary Moderately Active Active Child (female and male) 2–3 1,000–1,200 c c 1,000–1,400 1,000–1,400c Femaled 4–8 1,200–1,400 1,400–1,600 1,400–1,800 Male 9–13 1,400–1,600 1,600–2,000 1,800–2,200 14–18 1,800 2,000 2,400 19–30 1,800–2,000 2,000–2,200 2,400 31–50 1,800 2,000 2,200 51+ 1,600 1,800 2,000–2,200 4–8 1,200–1,400 1,400–1,600 1,600–2,000 9–13 1,600–2,000 1,800–2,200 2,000–2,600 14–18 2,000–2,400 2,400–2,800 2,800–3,200 19–30 2,400–2,600 2,600–2,800 3,000 31–50 2,200–2,400 2,400–2,600 2,800–3,000 51+ 2,000–2,200 2,200–2,400 2,400–2,800 a. Based on Estimated Energy Requirements (EER) equations, using reference heights (average) and reference weights (healthy) for each age/gender group. For children and adolescents, reference height and weight vary. For adults, the reference man is 5 feet 10 inches tall and weighs 154 pounds. The reference woman is 5 feet 4 inches tall and weighs 126 pounds. EER equations are from the Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington (DC): The National Academies Press; 2002. b. Sedentary means a lifestyle that includes only the light physical activity associated with typical day-to-day life. Moderately active means a lifestyle that includes physical activity equivalent to walking about 1.5 to 3 miles per day at 3 to 4 miles per hour, in addition to the light physical activity associated with typical day-to-day life. Active means a lifestyle that includes physical activity equivalent to walking more than 3 miles per day at 3 to 4 miles per hour, in addition to the light physical activity associated with typical day-to-day life. c. The calorie ranges shown are to accommodate needs of different ages within the group. For children and adolescents, more calories are needed at older ages. For adults, fewer calories are needed at older ages. d. Estimates for females do not include women who are pregnant or breastfeeding. DIETARY GUIDELINES FOR AMERICANS, 2010 | Chapter Two 14 Protein also provides 4 calories per gram. In addition to calories, protein provides amino acids that assist in building and preserving body muscle and tissues. Protein is found in a wide variety of animal and plant foods. Animal-based protein foods include seafood, meat, poultry, eggs, and milk and milk products. Plant sources of protein include beans and peas, nuts, seeds, and soy products. Inadequate protein intake in the United States is rare. Fats provide more calories per gram than any other calorie source—9 calories per gram. Types of fat include saturated, trans, monounsaturated, and polyunsaturated fatty acids. Some fat is found naturally in foods, and fat is often added to foods during preparation. Similar to protein, inadequate intake of total fat is not a common concern in the United States. Most Americans consume too much saturated and trans fatty acids and not enough unsaturated fatty acids. Alcohol contributes 7 calories per gram, and the number of calories in an alcoholic beverage varies widely depending on the type of beverage consumed. Alcoholic beverages are a source of calories but FOR MORE INFORMATION See Chapters 3 and 4 for provide few nutrients. additional discussion about Alcohol is a top calorie the macronutrients and contributor in the diets of alcohol. many American adults. Does macronutrient proportion make a difference for body weight? The Institute of Medicine has established ranges for the percentage of calories in the diet that should come from carbohydrate, protein, and fat. These Acceptable Macronutrient Distribution Ranges (AMDR) take into account both chronic disease risk reduction and intake of essential nutrients (Table 2-4). To manage body weight, Americans should consume a diet that has an appropriate total number of calories and that is within the AMDR. Strong evidence shows that there is no optimal proportion of macronutrients that can facilitate weight loss or assist with maintaining weight loss. Although diets with a wide range of macronutrient proportions have been documented to promote weight loss and prevent weight regain after loss, evidence shows that the critical issue is not the relative proportion of macronutrients in the diet, but whether or not the eating pattern is reduced in calories and the individual is able to maintain a reduced-calorie intake over time. The total number of calories consumed is the essential dietary factor relevant to body weight. In adults, moderate evidence suggests that diets that are less than 45 percent of total calories as carbohydrate or more than 35 percent of total calories as protein are generally no more effective than other calorie-controlled diets for long-term weight loss and weight maintenance. Therefore, individuals who wish to lose weight or maintain weight loss can select eating patterns that maintain appropriate calorie intake and have macronutrient proportions that are within the AMDR ranges recommended in the Dietary Reference Intakes. Individual foods and beverages and body weight For calorie balance, the focus should be on total calorie intake, but intake of some foods and beverages that are widely over- or underconsumed has been associated with effects on body weight. In studies that have held total calorie intake constant, there is little evidence that any individual food groups or beverages have a unique impact on body weight. Although total calorie intake is ultimately what affects calorie balance, some foods and beverages can be easily overconsumed, which results in a higher total calorie intake. As individuals vary a great deal in their dietary intake, the TABLE 2-4. Recommended Macronutrient Proportions by Age Carbohydrate Protein Fat Young children (1–3 years) 45–65% 5–20% 30–40% Older children and adolescents (4–18 years) 45–65% 10–30% 25–35% Adults (19 years and older) 45–65% 10–35% 20–35% Source: Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington (DC): The National Academies Press; 2002. 15 DIETARY GUIDELINES FOR AMERICANS, 2010 | Chapter Two best advice is to monitor dietary intake and replace foods higher in calories with nutrient-dense foods and beverages relatively low in calories. The following guidance may help individuals control their total calorie intake and manage body weight: • Increase intake of whole grains, vegetables, and fruits: Moderate evidence shows that adults who eat more whole grains, particularly those higher in dietary fiber, have a lower body weight compared to adults who eat fewer whole grains. Moderate evidence in adults and limited evidence in children and adolescents suggests that increased intake of vegetables and/or fruits may protect against weight gain. • Reduce intake of sugar-sweetened beverages: This can be accomplished by drinking fewer sugarsweetened beverages and/or consuming smaller portions. Strong evidence shows that children and adolescents who consume more sugar-sweetened beverages have higher body weight compared to those who drink less, and moderate evidence also supports this relationship in adults. Sugarsweetened beverages provide excess calories and few essential nutrients to the diet and should only be consumed when nutrient needs have been met and without exceeding daily calorie limits. • Monitor intake of 100% fruit juice for children and adolescents, especially those who are overweight or obese: For most children and adolescents, intake of 100% fruit juice is not associated with body weight. However, limited evidence suggests that increased intake of 100% juice has been associated with higher body weight in children and adolescents who are overweight or obese. • Monitor calorie intake from alcoholic beverages for adults: Moderate evidence suggests that moderate drinking of alcoholic beverages38 is not associated with weight gain. However, heavier than moderate consumption of alcohol over time is associated with weight gain. Because alcohol is often consumed in mixtures with other beverages, the calorie content of accompanying mixers should be considered when calculating the calorie content of alcoholic beverages. Reducing alcohol intake is a strategy that can be used by adults to consume fewer calories. Strong evidence in adults and moderate evidence in children and adolescents demonstrates that consumption of milk and milk products does not play a special role in weight management. Evidence also suggests that there is no FOR MORE INFORMATION independent relationSee Chapters 3 and 4 ship between the intake for recommendations for of meat and poultry individual food groups and or beans and peas, components. including soy, with body weight. Although not independently related to body weight, these foods are important sources of nutrients in healthy eating patterns. Placing individual food choices into an overall eating pattern Because people consume a variety of foods and beverages throughout the day as meals and snacks, a growing body of research has begun to describe overall eating patterns that help promote calorie balance and weight management. One aspect of these patterns that has been researched is the concept of calorie density, or the amount of calories provided per unit of food weight. Foods high in water and/or dietary fiber typically have fewer calories per gram and are lower in calorie density, while foods higher in fat are generally higher in calorie density. A dietary pattern low in calorie density is characterized by a relatively high intake of vegetables, fruit, and dietary fiber and a relatively low intake of total fat, saturated fat, and added sugars. Strong evidence shows that eating patterns that are low in calorie density improve weight loss and weight maintenance, and also may be associated with a lower risk of type 2 diabetes in adults. The USDA Food Patterns and the DASH Eating Plan, described in Chapter 5, are examples of eating patterns that are low in calorie density. Although total calories consumed is important for calorie balance and weight management, it is important to consider the nutrients and other healthful properties of food and beverages, as well as their calories, when selecting an eating pattern for optimal health. When choosing carbohydrates, Americans should emphasize naturally occurring carbohydrates, such as those found in whole grains, beans and peas, vegetables, and fruits, especially those high in dietary fiber, while limiting refined grains and intake of foods with added sugars. Glycemic index and glycemic load have been developed as measures of the effects of carbohydrate-containing foods and beverages on blood sugar levels. Strong evidence shows that glycemic index and/or glycemic load are not associated with body weight; thus, it is not necessary to consider 38. Moderate alcohol consumption is the consumption of up to one drink per day for women and up to two drinks per day for men. DIETARY GUIDELINES FOR AMERICANS, 2010 | Chapter Two 16 these measures when selecting carbohydrate foods and beverages for weight management. For protein, plant-based sources and/or animal-based sources can be incorporated into a healthy eating pattern. However, some protein products, particularly some animal-based sources, are high in saturated fat, so non-fat, low-fat, or lean choices should be selected. Fat intake should emphasize monounsaturated and polyunsaturated fats, such as those found in seafood, nuts, seeds, and oils. Americans should move toward more healthful FOR MORE INFORMATION eating patterns. Overall, See Chapter 5 for additional discussion of eating as long as foods and patterns that meet nutrient beverages consumed needs within calorie limits. meet nutrient needs and calorie intake is appropriate, individuals can select an eating pattern that they enjoy and can maintain over time. Individuals should consider the calories from all foods and beverages they consume, regardless of when and where they eat or drink. CALORIE BALANCE: PHYSICAL ACTIVITY Physical activity is the other side of the calorie balance equation and should be considered when addressing weight management. In 2008, the U.S. Department of Health and Human Services released a comprehensive set of physical activity recommendations for Americans ages 6 years and older. Weight management along with health outcomes, including premature (early) death, diseases (such as coronary heart disease, type 2 diabetes, and osteoporosis), and risk factors for disease (such as high blood pressure and high blood cholesterol) were among the outcomes considered in developing the 2008 Physical Activity Guidelines for Americans.39 Getting adequate amounts of physical activity conveys many health benefits independent of body weight. Strong evidence supports that regular participation in physical activity also helps people maintain a healthy weight and prevent excess weight gain. Further, physical activity, particularly when combined with reduced calorie intake, may aid weight loss and maintenance of weight loss. Decreasing time spent in sedentary behaviors also is important as well. Strong evidence shows that more screen time, particularly television viewing, is associated with overweight and obesity in children, adolescents, and adults. Substituting active pursuits for sedentary time can help people manage their weight and provides other health benefits. The 2008 Physical Activity Guidelines for Americans provides guidance to help Americans improve their health, including weight management, through appropriate physical activity (see Table 2-5). The amount of physical activity necessary to successfully maintain a healthy body weight depends on calorie intake and varies considerably among adults, including older adults. To achieve and maintain a healthy body weight, adults should do the equivalent40 of 150 minutes of moderate-intensity aerobic activity each week. If necessary, adults should increase their weekly minutes of aerobic physical activity gradually over time and decrease calorie intake to a point where they can achieve calorie balance and a healthy weight. Some adults will need a higher level of physical activity than others to achieve and maintain a healthy body weight. Some may need more than the equivalent of 300 minutes per week of moderate-intensity activity. For children and adolescents ages 6 years and older, 60 minutes or more of physical activity per day is recommended. Although the Physical Activity Guidelines do not include a specific quantitative recommendation for children ages 2 to 5 years, young children should play actively several times each day. Children and adolescents are often active in short bursts of time rather than for sustained periods of time, and these short bursts can add up to meet physical activity needs. Physical a