HW220 UNIT 9 Nutrition Education Guide
Tom Siler
KAPLAN UNIVERSITY HW220 CONTEMPORARY DIET
AND NUTRITION
Tom Siler Nutrition Education
Guide
HW220 UNIT 9 Nutrition Education Guide
Tom Siler
Dietary Trends and Nutrition
Unit 1
Learning points:
In the United States nutrient and energy standards are called the Dietary Reference Intakes
(DRIs). Five useful categories for health professional: Recommended Dietary Allowance
(RDA), Adequate Intake (AI), Tolerable Upper Intake Level (UL), Estimated Average
Requirement (EAR) and Acceptable Macronutrient Distribution Range (AMDR).
(www.usda.gov)
Nutrition is the fuel that makes humans go, just like a car. If bad fuel is used in a vehicle it will
sputter and spurt running poorly and eventually break down sooner than it should, and it is the
same with the human body. With proper fuel a vehicle can hum right along and perform
admirably for a very long time. Our body is our vehicle.
There are several professions that have important roles in nutrition. The registered dietitian (RN)
is the nutrition expert on health care teams and, in collaboration with nurses and doctors, is
responsible for a patient’s nutritional care. Public health nutritionists oversee programs that serve
high risk group communities and assess needs and develop interventions.
Websites:
http://hp2010.nhlbihin.net/portion/
This site focuses on portion control and some useful tips and compares and contrasts past and
present food portions. The portion distortion I&II are great interaction tools that really make you
aware just how much things have changed in 20 years.
http://www.cnpp.usda.gov/DGAs2010-PolicyDocument.htm
This site is the most credible and best website for information on guidelines. You have the
ability to view past guidelines with updated new guidelines set for every 5 years.
http://healthychild.org/easy-steps/foods/
This site is geared toward healthy foods for children. It touches on all aspects of good habits
from making organic baby food to limiting toxins and reducing exposures to chemicals.
Article:
The information given in this article has a very good “Top 10 “ dietry trends of 2012. The
number 5 top ten trends are very interesting. Restriction-based changes in the school food
service environment may not translate into healthier kids. Kids will tend not to eat the
alternative to pizza and chocolate milk provided by the school system or they will bring it from
home our venders outside the school grounds. (www.healthyeating .org 2012).
HW220 UNIT 9 Nutrition Education Guide
Tom Siler
http://www.healthyeating.org/Portals/0/Documents/Health%20Wellness/SpringTop10Trends201
2.pdf
Tracking tools:
Food tracking system: https://www.supertracker.usda.gov/
The food tracker section on the supertracker website is extremely user friendly and provides
valuable feedback on the 5 food groups’ daily calories and percentages. The reports tool also has
a very good tracker for nutrients to see where you may be consuming too much or not enough in
each area.
Food Choices: Panorama and Politics
Unit 2
Learning points:
Food choices are brought on by several factors. Firstly, upbringing and heritage play a huge role
in what we learn to eat at a young age. Demographics play a role on what is readily available at
low costs. If you live near the ocean, seafood is commonly more prevalent in your diet. Most of
us that live in America have never felt true hunger for long periods of time. We have such an
abundance of food we tend not notice the importance of its nutritional need, rather we just want
to not have an empty stomach.
Sodium in most American diets usually exceeds the recommended daily allowance. High doses
of sodium can increase your blood pressure and your risk for a heart attack and stroke. Heart
disease and stroke are the first and third killers of men and women in the United States each
year. (cdc.gov/bloodpressure, 2012). By tracking your daily food intake, viewing reports on
nutrients, and paying close attention to sodium intake one can help reduce the risk for heart
disease.
Dietary guidelines recommended from the USDA are important guidelines established to
maximize the proper daily nutritional caloric needs of individuals. It addresses the 5 color band
food groups that are needed each day by an individual. It is important that they address the
importance of weight management by balancing nutrition and physical activity for specific
population groups.
Websites:
http://www.iaea.org/Publications/Booklets/Malnutrition/one.html
Addresses malnutrition and cites that over 800 million people around the world are chronically
HW220 UNIT 9 Nutrition Education Guide
Tom Siler
malnourished. It recognizes specific nutrients that are lacking such as iron and vitamin A in
children. It lists current initiatives to develop vitamin A status measurements essential to
improved nutrition and evaluate bioavailability (the proportion of a nutrient that is absorbed and
utilized) of iron and zinc in human diets.
http://search.ams.usda.gov/farmersmarkets/
This is a wonderful site to locate local farmers markets and encourage the consumption of locally
grown fruits and vegetables. It also helps when planning a trip to stop by and eat farmer’s
market products on the road vice eating fast foods.
http://www.faqs.org/nutrition/Diab-Em/Eating-Habits.html
The information provided from this article pertaining to learned behaviors regarding etiquette
help us to understand problematic food disorders. Most of us tend to gain weight during the
holidays because of our holiday rituals and this is also considered to be socially acceptable. This
is why, come the first of the year, many New Year’s resolutions pertain to diet and exercise.
Article:
This article addresses food being used as a political tool and how vulnerable a country can be to
imported grains. Hunger can make people face desperate choices that may change their
destinies. In the universal story Les Misérables, Jean-Valjean was sent to jail, tortured for years,
and was regarded as a criminal and an enemy of society just because he stole a loaf of bread to
feed himself and his family. (Yara Kassem, 2005)
http://www.tigweb.org/youth-media/panorama/article.html?ContentID=5697
Tracking tool:
http://hp2010.nhlbihin.net/menuplanner/menu.cgi
This is a very good application on a quick calorie count on daily eating habits. The menu
planner can be used for a food journal that provides a history of your eating patterns.
Food Choices: Economics
UNIT 3
Learning points:
The WIC Farmers’ Market Nutrition Program (FMNP). It is associated with the Special
Supplemental Nutrition Program for Women, Infants and Children, popularly known as WIC. A
HW220 UNIT 9 Nutrition Education Guide
Tom Siler
variety of fresh, nutritious, unprepared, locally grown fruits, vegetables and herbs may be
purchased with FMNP coupons. State agencies can limit sales to specific foods grown within
State borders to encourage FMNP recipients to support the farmers in their own states.
(www.fns.usda.gov/fmnp).
Finding good, nutritional, and inexpensive food can sometimes be a challenge but there are some
good habits to help reduce cost of grocery bills. Food can be produced or preserved in the home.
Vegetables from a garden can be frozen or canned for later use; those in rural areas may raise
animals for meat or eggs. Hunters and fisherman may also supplement their family food supply
with fresh meat.
Wealthier people can afford and choose better diets, where poorer folks have limited economic
healthy choices. It is much more covenant and cheaper to buy your child a hamburger at a fastfood restaurant then to purchase healthier choices. This is a trend that can be broken if we teach
our children that food is a fuel for your body and not just for consumption and enjoyment.
Websites:
http://www.cdc.gov/nchs/data/hus/hus07.pdf#fig05
This website addresses the levels of poverty for low income of age, race and regional origins. It
provides a very clear insight on leading causes of death for all ages.
http://extension.oregonstate.edu/fcd/nutrition/ewfl/index.php
This website provides some very good tools and strategies to plan a food budget. From planning
a food budget, taking inventory, checking the ads, to suggestions on what to cook and planning
ahead for what to buy by preparing a list.
http://www.eatingwell.com/healthy_cooking/budget_cooking/7_day_budget_friendly_menu_pla
n_shopping_list
This website has a 7 day meal plan for eating on 3 dollars a day or less. The meal plan is also
seems tasty and very nutritional.
Article:
I read a very good article emphasizing the impact of malnutrition, particularly in older adults.
With so much attention on lower caloric intake, eating the right nutritional foods is kind of lost in
the message. “With current policy focus on obesity and decreasing our daily intake of fat, sugar
and salt - malnutrition is often forgotten or under-recognized. However, experts say
malnourished elderly citizens cost the EU more than obesity.” (www.euractiv.com28 May 2012)
http://www.euractiv.com/health/malnutrition-costs-obesity/article-159951
HW220 UNIT 9 Nutrition Education Guide
Tom Siler
Tracking tools:
http://www.fitday.com/
This is another great tracking tool that provides a diet and weight loss journal. FitDay also offers
a dietitian service with messaging online with a registered dietitian and creates a custom health
and wellness plan.
Food-borne Illness and Disease
UNIT 4
Learning points:
“Avoid cross-contaminating foods by washing hands, utensils, and cutting boards after they have
been in contact with raw meat or poultry and before they touch another food. Put cooked meat
on a clean platter, rather back on one that held the raw meat." (www.cdc.gov).
Be sure meats are properly cooked to the min 160 degree temperature. Many of us love our
medium rare steaks and raw seafood, but this is putting yourself at risk for food borne illness,
especially in children. Always be sure to refrigerate leftovers immediately, and discard them
after 3 days. When reheating foods, be sure to do so thoroughly.
The four different kinds of dates are ‘Sell by’, ‘Best if used by’, ‘Expiration date’ or ‘Use by’,
and ‘Pack date’. The ‘Sell by’ date is the last day a product can be sold by a business; the ‘Best
if used by’ date refers to maximum freshness; the ‘Expiration date’ or ‘Use by’ date is the last
day active ingredients are acceptable; the ‘Pack date’ is when food was packaged or wrapped.
Websites:
http://www.extension.umn.edu/distribution/nutrition/DJ3521.html
This website has some pretty scary tables of food borne illness. More important, is the
prevention techniques used to avoid becoming a victim to a food borne illness.
http://www.fda.gov/ForConsumers/ConsumerUpdates/ucm093704.htmThe
The FDA website is one of the most credible websites for providing extremely helpful
information about storing foods properly. From freezer tips, to storing your food if you lose
electricity, it touches on all aspects of food storage.
http://www.foodborneillness.org/
HW220 UNIT 9 Nutrition Education Guide
Tom Siler
This is another user friendly site that has information on food borne illness and programs
associated to reducing the risk of them. Nice section on latest recalls and food allergies
throughout the nation.
Article:
This article explains that food borne illness can also be caused by adding pesticides or medicines to food,
or by accidentally consuming naturally poisonous substances.
http://www.sciencedaily.com/articles/f/foodborne_illness.htm
Tracking tools:
http://www.sparkpeople.com/resource/Health_articles.asp?id=816
This provides very good tips on keeping a heartburn journal, but can also be used to see what foods might
make you feel ill or sick. Along with another good food tracker, it can also help you monitor what foods
to stay away from.
Genetically-Engineered Food
UNIT 5
Learning points:
Agricultural biotechnology is a range of tools, including traditional breeding techniques, that alter living
organisms, or parts of organisms, to make or modify products; improve plants or animals; or develop
microorganisms for specific agricultural uses. (www.usda.gov)
Genetic engineering is a process in which recombinant DNA (rDNA) technology is used to introduce
desirable traits into organisms. This can lead to new medicines, added nutrients, faster growing products
and fewer environmental issues.
One of the biggest pro’s of biotechnology is the resistance to disease, insects, and drought. One con is the
unknown factor of how these products will have an effect on honeybees, beneficial insects, earthworms,
and fish. We need to be sure that there are no unintended consequences associated with these crops.
(www.usda.gov)
Websites:
HW220 UNIT 9 Nutrition Education Guide
Tom Siler
http://www.fao.org/index_en.htm
This site captures food and agricultural practices throughout the world. It provides a completely
different perspective on how food is sought after outside the United States.
http://www.bio.org/category/40
There is a section that lists the areas of work from biotechnology practices and effectiveness of
the benefits. The section on health care and prescription medication created form biotechnology
portrays for us how medication is created.
http://www.organicconsumers.org/articles/article_5296.cfm
This provides a very good view from “the other side” of genetic engineering. It questions how
food allergies have not been further investigated related to GM foods, and inadequate testing on
GM foods.
Article:
This article provides a very direct approach of pros, cons, side effects, food sources and
recommendations. It also explains that we have been doing this for a long time. “Genetic
engineering can be done with plants, animals, or microorganisms. Historically, farmers bred plants and
animals for thousands of years to produce the desired traits.” (Jeffrey Heit, 2012)
http://www.nlm.nih.gov/medlineplus/ency/article/002432.htm
Tracking tools:
https://itunes.apple.com/us/app/nike+-running/id387771637?mt=8
This easy to use application for iphone or iPods can be a very useful tool when running. It tracks
your history and GPS calculates distance, time, and calories burned.
Organic Food Movement
UNIT 6
Learning points:
HW220 UNIT 9 Nutrition Education Guide
Tom Siler
One of the main reasons people buy organic is because it is better for the environment, but the carbon foot
print formed from overseas organic products to the store may be a little counterproductive in that regards.
“The answer isn't yet clear. A recent study examined the past 50 years' worth of scientific articles about
the nutrient content of organic and conventional foods. The researchers concluded that organically and
conventionally produced foodstuffs are comparable in their nutrient content.” (www.mayoclinic, 2012)
Organic Farming: The practice of farming that does not use chemical pesticides and herbicides; system of
agriculture that excludes the use of synthetic pesticides, growth hormones, antibiotics, genetically
modified seeds and animal breeds, and irradiation. I personally believe these practices are not only better
for individuals but also for the environment.
Websites:
http://www.mayoclinic.com/health/organic-food/NU00255
Provides a good comparison on organic and conventional farm practices, and also highlights pros
and con’s. Great explanations on reading the labels and looking for the USDA organic labels on
products.
http://www.organicconsumers.org/
This website is an excellent advocate for organic products and practices. I especially like the tips
on growing your own garden using organic based practices.
http://www.helpguide.org/life/organic_foods_pesticides_gmo.htm
This provides insightful information on fruits and vegetables where the organic label means the
most. It also contains a very informational meat and poultry section focusing on natural grass
and free range fed animals.
Article:
http://www.naturalnews.com/033395_organic_reasons.html
This article has an excellent “top 10” list of reasons to choose organic foods. The number one
reason explains how organic foods and GMO labeling is important to consumers. Although polls
indicate that 90% of Americans want labels on gene-altered foods, government and industry
adamantly refuse to respect consumers' right to know, understanding quite well that health and
environmental-minded shoppers will avoid foods with a GMO label. (Ronnie Cummins, 2011)
Tracking tools:
http://support.trainingpeaks.com/trainingpeaks-apps/trainingpeaks-gps-apps/cycletrackerpro.aspx
HW220 UNIT 9 Nutrition Education Guide
Tom Siler
This is one of my favorite tracking tools which I use mostly for biking. When used properly it
lets you know how many calories are burned from biking at certain speeds and distances. It can
also be used for walking, running, or simply performing everyday house work.
Globalization of World Food Markets
UNIT 7
Learning points:
People in the United States over the past few years are making themselves much more aware of
the health dangers of fast food and therefore these companies are having to change and diversify
their menus to satisfy a more health conscious America. This, in turn, costs them more money.
Also, there are FDA regulations that have been passed regarding labeling, calorie counts, and
ingredient lists which is also more costly to these companies. (www.fda.gov)
It will take a considerate amount of effort from both the parents and school system to help set up
our next generation of young adults to live a more healthy, active lifestyle. This is not going to
happen overnight, and it will be very difficult to break society of many “bad habits” that we have
already formed, but with a concerted, joint effort of all involved, perhaps we can make a little bit
of a difference and affect these children in a more positive way.
World food markets are impacted by a number of issues including trade sanctions, export and
import regulations and tariffs, prices increases in food, global food sales, investments by the
International Monetary Fund (IMF) and world hunger caused by poverty. (FAO, 2008)
Websites:
http://www.imf.org/external/np/sec/pr/2008/pr08156.htm
This provides current and updated news on globalized food markets prices surging and the
impact it has. It also recognizes how fuel prices are tied in directly to food prices.
http://www.americasfarmers.com/
Very good insight on how American farmers impact the world food supplies. There is a quiz
section in there that is very informative on farming practices and how American farmers lives.
Article:
Food production will have to increase between 70 and 100 percent by 2050 to feed our growing
population. With current agricultural technology, practices and land-use patterns, this cannot be
HW220 UNIT 9 Nutrition Education Guide
Tom Siler
achieved without further contributing to greenhouse gas emissions, water pollution and land
degradation. (United Nations chapter 3, 2011)
http://www.un.org/en/development/desa/policy/wess/wess_current/2011wess.pdf
Tracking tools:
http://www.livestrong.com/thedailyplate/
This tracking tool has one of the largest food libraries, for easy data entry . The personalized
exercise charts are very user friendly.
Contemporary Weight Loss Programs
UNIT 8
Learning points:
Prescription drugs should only be given to people with existing medical conditions such as
diabetes, heart disease, and/or high blood pressure. The problem is that some of these
prescription drugs side effects are an increased blood pressure and increased heart rate thus
defeating the purpose of the medication or creating or contributing to another health issue.
Body mass index (BMI) is a measure of body fat based on height and weight that applies to both
adult men and women. BMI provides a reliable indicator of body fatness for most people and is
used to screen for weight categories that may lead to health problems.(Schlenker & Roth, 2011)
Having established meal plans and time to prep for them is vitally important to a successful
weight loss program. This can also be said for weekly work-outs and exercise routines.
Preparation and planning are sure fire steps in the right direction.
Websites:
http://www.webmd.com/living-healthy
This website has a holistic approach on healthy living, form eating tips to 30 minute workouts. It
goes into detail on the “do’s and don’ts” of working out.
http://www.healthrecipes.com/diets.htm
This site is a very helpful guide on weight loss and some of the trending programs out there.
Many healthy recipes can also be found.
http://www.cdc.gov/healthyweight/assessing/bmi/
This site provides and easy-to-use BMI Calculator for adults and children. It also contains a
section that schools can use as a guideline for children’s BMI.
HW220 UNIT 9 Nutrition Education Guide
Tom Siler
Article:
This is one of the better publications I read about helping with food addiction. It contains a list
of 7 ways to beat food addiction starting with an eye opening quiz.
(Dr. Pamela M. Peeke Published October 26, 2012)
http://www.foxnews.com/health/2012/10/25/6-ways-to-beat-your-food-addiction/#ixzz2Mi8BHotb
Tracking tools:
http://www.webmd.com/diet/food-fitness-planner/default.htm
This site provides a very reliable tracking tool for eating and exercising. I feel the weight range
and optimal BMI index scales are also very helpful and beneficial.
Dietary habits of the Okinawan:
The Okinawan average citizen consumes at least seven servings of vegetables daily, and an equal
number of grains (in the form of noodles, bread, and rice—many of them whole grains). Add to
this two to four servings of fruit, plus tofu and other forms of soy, green tea, seaweed, and fish
rich in omega-3s (three times weekly).. A lot of what consist in those diets is fruits and
vegetables, whole grains, legumes and nuts and fish and seafood. (www.berrkley.edu, 2006) I try
to implement my food patterns after the Okinawan because of the longevity and quality of life
this culture has. Heart disease rates are low: 80% fewer heart attacks than Americans and
Okinawans who have heart attacks are more likely to survive. Breast and prostate cancer are so
rare as to be unheard of among the older population. Obesity is equally rare. (www.berrkley.edu,
2006).
HW220 UNIT 9 Nutrition Education Guide
Tom Siler
Unit 2 Paper: Dietary Guideline/Physical Activity Assignment
Tom Siler
Kaplan University: HW220 Contemporary Diet and Nutrition
The first thing that stands out to me in my diet is the lack of recommended fiber. “Whole
grains are a source of nutrients such as iron, magnesium, selenium, B vitamins, and dietary fiber.
Whole grains vary in their dietary fiber content. Moderate evidence indicates that whole-grain
intake may reduce the risk of cardiovascular disease and is associated with a lower body weight.”
(2010 dietary guidelines) My daily sodium intake also seems to stand out as being excessive. It
is so easy to get the recommend sodium intake of 2,300 milligrams (mg) without the addition of
any table salt whatsoever.
What influenced me the most on the day I tracked my food log was what I had eaten and
drank the previous 2 days. I also noticed the lack of working out and burning off those calories
contributed. The weekend (Friday night and Saturday) is my time to let loose and enjoy the
weekend, so that is when I consumed a total of 7 Sam Adam winter lagers. “From a 12-oz. bottle,
you consume 200 calories and 20 g of carbohydrates.” (www.livestrong ) Multiply that by 7 and
you have 1,400 empty calories in two days. To combat that, I typically stick with a routine
disciplined 2200 caloric diet the other days. Combine this with a 5 day work out program that
involves weight and aerobic workouts to average a 2500- 3000 calories burned in a week, and I
should be balancing the food with the burning of calories. In short, when I do “let loose” those
days the biggest influence is myself and getting back on track the next day. I feel as long as I
stick to my route I should reward myself in moderation.
The first suggestion I would make for the new 2015 dietary guideline would be a slightly
overall reduced daily caloric intake for those who are above the recommended BMI. It seems
HW220 UNIT 9 Nutrition Education Guide
Tom Siler
that with our ever increasing sedentary life style we are not necessarily in need of as many
calories. The other suggestion is that if you constantly exceed the daily intake of calories, you
will need to implement some more small physical challenges such as parking the farthest away
from the office and taking stairs whenever possible combined with a regular workout routine.
One other suggestion is perhaps reducing the total recommended sodium for all persons to the
1,500 mg recommendation in the 2010 guidelines. (www.usda.gov ch 3) Sodium is a relatively
cheap, natural preservative which seems to be more prevalent in packaged and processed foods.
They also should emphasize the importance of growing your own fruits and vegetables. Not
only does it promote healthy eating habits (people get excited about eating what they grow), but
it encourages more of a caloric output when gardening (you have to work for your food). On a
side note, being outside getting that natural vitamin D is essential along with calcium for strong
bones.
HW220 UNIT 9 Nutrition Education Guide
Tom Siler
HW220 UNIT 9 Nutrition Education Guide
Tom Siler
References:
http://www.cnpp.usda.gov/dietaryguidelines.htm
http://www.cnpp.usda.gov/Publications/DietaryGuidelines/2010/PolicyDoc/Chapter4.pdf
http://www.livestrong.com/article/351277-nutritional-information-for-samuel-adams-beer/
http://www.cnpp.usda.gov/Publications/DietaryGuidelines/2010/PolicyDoc/Chapter3.pdf
Whitney, E. N., Rolfes, S. R. (2002). Understanding Nutrition. Ninth Edition. Belmont, CA:
Wadsworth Thomson Learning.
http://www.tigweb.org/youth-media/panorama/article.html?ContentID=5697
https://itunes.apple.com/us/app/windsor-food-cost-calculator/id540466103?mt=8
http://www.mayoclinic.com/health/fat/NU00262
http://www.healthyeating.org/Portals/0/Documents/Health%20Wellness/SpringTop10Trends201
2.pdf
http://www.cdc.gov/bloodpressure/sodium.htm
Read more: http://www.faqs.org/nutrition/Diab-Em/Eating-Habits.html#ixzz2MaZQuC5t
http://extmedia.kaplan.edu/healthSci/HW220_1204C/2_lesson1.pdf
http://www.cnpp.usda.gov/dietaryguidelines.htm
http://www.cnpp.usda.gov/Publications/DietaryGuidelines/2010/PolicyDoc/Chapter4.pdf
http://www.livestrong.com/article/351277-nutritional-information-for-samuel-adams-beer/
HW220 UNIT 9 Nutrition Education Guide
Tom Siler
http://www.cnpp.usda.gov/Publications/DietaryGuidelines/2010/PolicyDoc/Chapter3.pdf
http://www.fns.usda.gov/wic/fmnp/fmnpfaqs.htm
http://www.babycenter.com/cost-of-raising-child-calculator
http://extension.oregonstate.edu/fcd/nutrition/ewfl/index.php
http://www.cdc.gov/features/dsfoodborneestimates/
http://www.usda.gov/wps/portal/usda/usdahome?contentidonly=true&navid=AGRICULTURE&
contentid=BiotechnologyFAQs.xml
http://www.mayoclinic.com/health/organic-food/NU00255/NSECTIONGROUP=2
http://www.fda.gov/food/labelingnutrition/default.htm
http://www.fao.org/docrep/003/Y6265e/y6265e00.htm
http://www.foxnews.com/health/2012/10/25/6-ways-to-beat-your-foodaddiction/#ixzz2Mi8BHotb
Schlenker, E. and Roth, S. (2011). Nutrition and Health; Chapter 1. In Williams’ (Tenth Edition).
http://www.wellnessletter.com/ucberkeley/feature/eat-like-an-okinawan/#