Unit 4 Assignment: Fat Intake Analysis In this Assignment you will demonstrate y

Question

Unit 4 Assignment: Fat Intake Analysis

In this Assignment you will demonstrate your ability to do four tasks:

Determine whether the foods you ate during a given day provide the right types and amounts of fat.

Determine whether the foods you ate during that day contain more trans fat and saturated fats than are healthy.

Determine whether you consumed any monounsaturated fats, or omega-3 fatty acids.

Modify your daily diet to meet the guidelines for fat intake.

Step 1

Click Here for a tutorial of this Assignment.

Click on the Read, Study & Practice link in Course Home and then on the iProfile Mobile Icon at the top-right side of the WileyPLUS Resource page. Use the iProfile diet analysis software to create PDFs of the following reports for a single day. If possible, choose a day that your fat intake (Total, Saturated, or Trans) was NOT within the guidelines.

Intake Compared to DRI Report (you will need to save and submit this report)

Calories from fat (Create through the single nutrients option)

Calories from saturated fat (Create through the single nutrients option)

Trans fat (Create through the single nutrients option).

Monounsaturated fat (Create through the single nutrients option).

Omega-3 fatty acids (Create through the single nutrients option).

Step 2:

Answer the following questions in a Word document using the information from the reports created in Step 1:

How many fat calories should you consume in a day?

Did you consume too many or too few of your calories from fat?

How many of your calories came from saturated fat?

Did you consume too many of your calories from saturated fat?

Did you consume any trans fats?

Did you consume any monounsaturated fats?

Did you consume any omega-3 fatty acids?

Step 3:

In the same Word document answer the following questions. The goal is to make improvements to your fat intake based on your responses to Questions 1–7 in Step 2.

Use the data contained in the reports generated for Step 1 to guide you in modifying/removing foods so that your fat intake (total, saturated fat, and trans fat) will fall within the recommended intakes. Do not forget to consider the consumption of healthy fats in your diet. Identify three (3) foods that you can eliminate from your diet to improve your fat intake. Identify three (3) foods that you can add to your diet to incorporate healthy fats into your diet.

Write a response (200 words minimum) to the question “What foods did you replace and why ?” Make sure to include an explanation about why it is important to stay within the guidelines for fat intake and why healthy fats are beneficial.

Instructions for Submitting

You should submit the following:

PDF of the original one (1) day Intake Compared to DRI Report

One Word document with answers to the questions in Step 2, 1–7, and Step 3, 1 and 2.

Name the files using this format:

<Your name>OriginalReport.PDF

<Your name>Answers.DOC

Submitting your Assignment

When you are ready to submit it, click on the Dropbox and complete the steps below:

Click the link that says Submit an Assignment.

In the "Submit to Basket" menu, select Unit 4: Assignment.

In the "Comments" field, include at least the title of your paper.

Click the Add Attachments button.

Follow the steps listed to attach your Word document as well as all PDF documents. You can attach them all at once under the same submission.

Make sure to include APA formatted references.

To view your graded work, come back to the Dropbox or go to the Gradebook after your instructor has evaluated it. Click the Dropbox to access it.

Make sure that you save a copy of your submitted Assignment.

ID: SC115-04-10-AS

Explanation / Answer

Food variety means eating a wide variety of foods from each of the five food groups, in the amounts recommended. Eating many different foods helps maintain a healthy and interesting diet which provides a range of different nutrients to the body. Eating a variety of foods promotes good health and can help reduce the risk of disease.

Five major food groups

The five food groups are:

Foods are grouped together because they provide similar amounts of key nutrients. For example, key nutrients of the milk, yoghurt, cheese and alternatives group include calcium and protein, while the fruit group is a good source of vitamins, especially vitamin C.

Choose a variety of foods

Eating a varied, well-balanced diet means eating a variety of foods from each food groups daily, in the recommended amounts. It is also important to choose a variety of foods from within each food group because different foods provide different types and amounts of key nutrients.

Choosing a variety of foods will help to make your meals interesting, so that you don’t get bored with your diet.

Occasional foods

Some foods do not fit into the five food groups because they are not necessary for a healthy diet. These foods are called ‘discretionary choices’ and they should only be eaten occasionally. They tend to be too high in either energy (kilojoules), saturated fat, added sugars, added salt or alcohol, and have low levels of important nutrients like fibre.

Examples of ‘discretionary choices’ or occasional foods are:

Include the five food groups in your diet

It’s not hard to include foods from the five food groups into snacks and meals. Some suggestions include:

(ii) What Is Saturated Fat & Trans Fat? – The Unhealthy, Bad Fats

You know all of the negative stuff you’ve heard about fat over the years? About how bad, unhealthy and flat out evil is can be?

Well, in nearly 100% of those cases, it’s trans fat or saturated fat that are the specific types of fat being referred to as the cause (or supposed cause) of all of those bad/unhealthy things

What Is Trans Fat?

Trans fat has been shown to raise your bad (LDL) cholesterol levels, lower your good (HDL) cholesterol levels, cause heart disease, strokes and type 2 diabetes. There is also at least some research showing that trans fat may cause, increase the risk of or worsen everything from Alzheimer’s Disease, to cancer, to infertility.

Remember in the previous post when I used the phrase “worst-thing-you-can-possibly-eat?” Well, it was in reference to trans fat.

It has absolutely no positive benefit to the human body in any way, yet it has been scientifically proven to harm the body in a variety of ways.

It’s literally as bad and unhealthy as it gets, and this fact may be the only thing unanimously agreed upon by everyone in the nutrition field.

For all of these reasons, trans fat shouldn’t just be kept to a minimum in your diet. It should pretty much be avoided completely.

Foods High In Trans Fat

Common sources of trans fat include:

The Big Trans Fat Lie

Another important trans fat fact (more like a hidden secret, really) that you must know is that even if your food label says “trans fat: 0 grams,” it may still contain trans fat.

This is because, due to some extremely idiotic labeling rules, food companies only need to list trans fat content if the food contains 0.5 grams or more per serving.So, if a food contains 0.4999 grams of trans fat in one serving, it will say “Trans Fat: 0 grams” on the label. Yes, it’s super crazy dumb.Even worse is the fact that many of the foods that do this then go the extra mile to print “0g Trans Fat” in big bold letters somewhere on the front of the package to really entice you to buy it.

Pretty scummy, isn’t it? And then all you need to do is eat a few servings of a food like this and you will have unknowingly eaten a couple of grams of trans fat all while thinking you haven’t eaten any at all.Luckily, there is a way to spot the foods that do this (and there are MANY of them). Check the ingredients for the words “hydrogenated” or “partially hydrogenated.”

If those words show up somewhere in the ingredients (typically followed by an oil of some sort), then you know that food contains some amount of trans fat no matter what lies the label tells you.

Just another reason to always read the ingredients before buying/eating an item.

What Is Saturated Fat?

Next up on our list of so called “bad” and “unhealthy” fats is saturated fat.While it’s definitely not as bad as trans fat (nothing is), it still appears as though saturated fat is probably pretty bad for most people in high amounts.Did that sentence come across a bit unsure sounding? If so, it’s because I honestly am a bit unsure as to exactly how bad saturated fat truly is these days.Unlike trans fat where literally 100% of the research shows nothing but negatives, saturated fat is a bit more complicated than just calling it “good” or “bad.”On one hand, saturated fat has been referred to as the biggest dietary cause of high blood cholesterol for decades now, with it increasing our risk factor for heart disease and stroke. And yes, there is research that supports this.On the other hand, research in recent years has called this into question a bit. For example, there are actually different types of saturated fatty acids, and it appears that not all of them cause negative effects.

Plus, while saturated fat may be pretty bad for the average person who isn’t very active and eats too much junk (and just eats too much in general) or already has some health or medical issue, it may actually not be too harmful at all (in sane amounts) for fit and healthy people who eat right and exercise regularly.So what does this all mean, other than that it’s pretty complicated? Well, it’s tough for me to say for sure without turning this into an entire guide to saturated fat.

What I will say though is that saturated fat intake should still certainly be limited to some degree, the exact extent of which depends on factors specific to you and your health and your lifestyle.In general though, it definitely shouldn’t be avoided completely like trans fat should (unless you have some specific reasoning or doctors orders to), but at the same time, you also shouldn’t run out and start eating bacon on a regular basis either.

Foods High In Saturated Fat

Common sources of saturated fat include:

Summing Up The “Bad” And Introducing The “Good”

So, trans fat and saturated fat are the types of fat that get all of the negative press. They are your so called “bad” and unhealthy fats.

With trans fat, this is 100% true in every single case. Aim for a legit 0 grams per day. It’s borderline poison.

Saturated fat on the other hand isn’t as black and white. Yes, it should probably be limited to some degree in most diets, but it doesn’t need the same level of fear or avoidance (unless your doctor has told you otherwise) as trans fat, especially among the healthy and active.

Even still, saturated fat should always only make up the minority of your fat intake, with the majority coming from the types of fats I’m going to tell you about right now…

(iii)

Healthier dietary fat

The types of potentially helpful dietary fat are mostly unsaturated:

Foods made up mostly of monounsaturated and polyunsaturated fats are liquid at room temperature, such as olive oil, safflower oil, peanut oil and corn oil. Fish high in omega-3 fatty acids include salmon, tuna, trout, mackerel, sardines and herring. Plant sources of omega-3 fatty acids include flaxseed (ground), oils (canola, flaxseed, soybean), and nuts and other seeds (walnuts, butternuts and sunflower).

Healthier dietary fat

The types of potentially helpful dietary fat are mostly unsaturated:

Foods made up mostly of monounsaturated and polyunsaturated fats are liquid at room temperature, such as olive oil, safflower oil, peanut oil and corn oil. Fish high in omega-3 fatty acids include salmon, tuna, trout, mackerel, sardines and herring. Plant sources of omega-3 fatty acids include flaxseed (ground), oils (canola, flaxseed, soybean), and nuts and other seeds (walnuts, butternuts and sunflower).

(iv) Fats and oils are part of a healthful diet, but the type of fat makes a difference to heart health, and the total amount of fat consumed is also important. High intake of saturated fats, trans fats, and cholesterol increases the risk of unhealthy blood lipid levels, which, in turn, may increase the risk of coronary heart disease. A high intake of fat (greater than 35 percent of calories) generally increases saturated fat intake and makes it more difficult to avoid consuming excess calories. A low intake of fats and oils (less than 20 percent of calories) increases the risk of inadequate intakes of vitamin E and of essential fatty acids and may contribute to unfavorable changes in high-density lipoprotein (HDL) blood cholesterol and triglycerides.

KEY RECOMMENDATIONS

Key Recommendations for Specific Population Groups

DISCUSSION

Fats supply energy and essential fatty acids and serve as a carrier for the absorption of the fat-soluble vitamins A, D, E, and K and carotenoids. Fats serve as building blocks of membranes and play a key regulatory role in numerous biological functions. Dietary fat is found in foods derived from both plants and animals. The recommended total fat intake is between 20 and 35 percent of calories for adults. A fat intake of 30 to 35 percent of calories is recommended for children 2 to 3 years of age and 25 to 35 percent of calories for children and adolescents 4 to 18 years of age. Few Americans consume less than 20 percent of calories from fat. Fat intakes that exceed 35 percent of calories are associated with both total increased saturated fat and calorie intakes.

To decrease their risk of elevated low-density lipoprotein (LDL) cholesterol in the blood, most Americans need to decrease their intakes of saturated fat and trans fats, and many need to decrease their dietary intake of cholesterol. Because men tend to have higher intakes of dietary cholesterol, it is especially important for them to meet this recommendation. Population-based studies of American diets show that intake of saturated fat is more excessive than intake of trans fats and cholesterol. Therefore, it is most important for Americans to decrease their intake of saturated fat. However, intake of all three should be decreased to meet recommendations. those for selected calorie levels, the maximum gram amounts of saturated fat to consume to keep saturated fat intake below 10 percent of total calorie intake. This table may be useful when combined with label-reading guidance. gives a few practical examples of the differences in the saturated fat content of different forms of commonly consumed foods. those provides the major dietary sources of saturated fats in the U.S. diet listed in decreasing order. Diets can be planned to meet nutrient recommendations for linoleic acid and -linolenic acid while providing very low amounts of saturated fatty acids.

Based on 1994-1996 data, the estimated average daily intake of trans fats in the United States was about 2.6 percent of total energy intake. Processed foods and oils provide approximately 80 percent of trans fats in the diet, compared to 20 percent that occur naturally in food from animal sources. the major dietary sources of trans fats listed in decreasing order. Trans fat content of certain processed foods has changed and is likely to continue to change as the industry reformulates products. Because the trans fatty acids produced in the partial hydrogenation of vegetable oils account for more than 80 percent of total intake, the food industry has an important role in decreasing trans fatty acid content of the food supply. Limited consumption of foods made with processed sources of trans fats provides the most effective means of reducing intake of trans fats. By looking at the food label, consumers can select products that are lowest in saturated fat, trans fats, and cholesterol.

To meet the total fat recommendation of 20 to 35 percent of calories, most dietary fats should come from sources of polyunsaturated and monounsaturated fatty acids. Sources of omega-6 polyunsaturated fatty acids are liquid vegetable oils, including soybean oil, corn oil, and safflower oil. Plant sources of omega-3 polyunsaturated fatty acids (-linolenic acid) include soybean oil, canola oil, walnuts, and flaxseed. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are omega-3 fatty acids that are contained in fish and shellfish. Fish that naturally contain more oil (e.g., salmon, trout, herring) are higher in EPA and DHA than are lean fish (e.g., cod, haddock, catfish). Limited evidence suggests an association between consumption of fatty acids in fish and reduced risks of mortality from cardiovascular disease for the general population. Other sources of EPA and DHA may provide similar benefits; however, more research is needed. Plant sources that are rich in monounsaturated fatty acids include vegetable oils (e.g., canola, olive, high oleic safflower, and sunflower oils) that are liquid at room temperature and nuts.

"What foods did you replace and why ?”

A serious concern nowadays is how our eating habits can affect our health. In particular, it has been demonstrated that eating too much junk food can lead to health issues later in life. One sensible suggestion for dealing with this is to improve the level of health education so that we eat better and live longer. My belief though is that this would not completely solve the problem.

One reason why focussing on health education is an appropriate measure is that it addresses one underlying cause of the problem. It is clear that there is a connection between what people know about nutrition and their eating habits. For example, children who have learned in school about the need to have a varied diet with plenty of vitamins tend to eat more healthily. In contrast, people who have not had this education still eat too much junk food and as a result suffer from diabetes and other diseases.

Better health education, however, is not a complete answer as it ignores the wider social factors that cause people to eat unhealthily. For instance, many people eat fast food because they have a lifestyle that means they do not have time to sit down to a proper meal. Again, other people might eat burgers and pizzas because they are seen to be cool and they want to impress their peers.

There would not appear to be any simple way to deal with these social factors. A difficulty is that it is very hard for governments to make a difference to the individual choices people make. It might help, however, to ban advertisements for unhealthy foods on television and to require companies to provide proper meal facilities for their employees.

My conclusion is that the government certainly ought to introduce measures to improve the level of health education. However, this probably would not be a perfect solution as it would also be necessary to deal with the other social factors that cause unhealthy eating.

KEY RECOMMENDATIONS

• Consume less than 10 percent of calories from saturated fatty acids and less than 300 mg/day of cholesterol, and keep trans fatty acid consumption as low as possible.
• Keep total fat intake between 20 to 35 percent of calories, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts, and vegetable oils.
• When selecting and preparing meat, poultry, dry beans, and milk or milk products, make choices that are lean, low-fat, or fat-free.
• Limit intake of fats and oils high in saturated and/or trans fatty acids, and choose products low in such fats and oils.

Key Recommendations for Specific Population Groups

• Children and adolescents. Keep total fat intake between 30 to 35 percent of calories for children 2 to 3 years of age and between 25 to 35 percent of calories for children and adolescents 4 to 18 years of age, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts, and vegetable oils.

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