Instructor’s Manual – An Invitation to Health, 17e

Invitation to Health 17th Edition

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6

Personal Nutrition

Learning Objectives

After studying this chapter in the text, the student should be able to:
1. Discuss the key recommendations of the Dietary Guidelines for Americans
that affect food choices.
2. Identify the components of good nutrition and the roles played by
macronutrients and micronutrients in fulfilling the requirements of the
human body.
3. Describe the research-based healthy eating patterns.
4. Discuss the impact of eating habits on the health of individuals.
5. Describe food labels, serving, portions, the Nutrition Facts label, and the

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Instructor’s Manual – An Invitation to Health, 17e

criteria for food to be certified as organic.

6. Discuss the causes, effects, and measures of prevention of foodborne
infections and food allergies.
7. Outline steps to follow in order to safeguard yourself from nutrition
quackery.

Chapter Summary

This chapter can help you make healthy food choices. It translates the latest scientific
research and government dietary guidelines into specific advice designed both to
promote health and to prevent chronic disease. By learning more about nutrients,
food groups, eating patterns, nutrition labels, and safety practices, you can nourish
your body with foods that not only taste good but also are good for you.

Lecture Outline

I. Dietary Guidelines for Americans

II. The Building Blocks of Good Nutrition
A. Calories
B. Essential Nutrients
1. Protein
2. Carbohydrates
a. Carbohydrate types
b. Fiber
c. Glycemic Index and Glycemic Load
d. Low-Carb Foods
e. Refined Grains
3. Fats
a. Forms of Fat
b. Cholesterol
c. Trans-Fatty Acids
d. Oils
4. Vitamins
a. Folic Acid
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Instructor’s Manual – An Invitation to Health, 17e

b. Vitamin D
5. Minerals
a. Calcium
b. Sodium
6. Phytochemicals
7. Dietary Supplements
III. Healthy Eating Patterns
A. MyPlate
B. The USDA Food Patterns
C. The DASH Eating Plan
D. The Mediterranean Diet
E. Vegetarian Diets
F. Ethnic Cuisines
IV. The Way We Eat
A. Campus Cuisine: How College Students Eat
B. Fast Food: Eating on the Run
C. His Plate, Her Plate: Gender and Nutrition
D. You Are What You Drink
1. Soda Drinks
2. Energy Drinks
V. Take Charge of What You Eat
A. Portions and Servings
B. Nutrition Labels
C. What Is Organic?
E. Choosing Healthful Snacks
VI. Food Safety
A. Fight BAC!
B. Avoiding E. coli Infection
C. Food Poisoning
D. Pesticides
E. Food Allergies
VII. Nutritional Quackery

Discussion Questions
• How can you develop a well-balanced diet? What types of food should you
include daily? What are some of the barriers to achieving a well-balanced
diet? How can you overcome those barriers?

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to a publicly accessible website, in whole or in part.
Instructor’s Manual – An Invitation to Health, 17e

• What are the benefits of a vegetarian diet? How does a vegetarian diet
promote optimal health and encourage environmental stability? Are there
societal economic benefits? What are they? Are there disadvantages?
• What are the advantages and the disadvantages of multivitamin and mineral
supplements? Which ones are most commonly used? Why are these chosen?
What are the myths about multi-vitamin and mineral supplements that
students have heard?
• How can you become a wise consumer of good nutrition? Have students give
examples from television and various forms of media. What is the general
message behind each ad?

Classroom Activities

Activity #1: Dietary Analysis

Purpose:
1.To have students identify their personal nutritional needs.
2.To have students review their personal diets and verify strengths and
weaknesses in their diet.
Time: One class period
Introduction:
Introduce the new food guidelines for MyPlate and discuss what is
considered a healthy diet.
Method:
i. After reading Chapter 6 and discussing the importance of a healthy diet,
have students keep track of what they eat for three days.
ii. During the next class period, or three days from giving out the assignment,
use a nutritional analysis software program (e.g., ESHA) and have students

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Instructor’s Manual – An Invitation to Health, 17e

analyze their diets for the last three days and create a nutritional profile.
Discussion:
1. Have students discuss their nutritional profile. Were there any surprises? Is it
what they expected?
2. How did their individual diets break down? Were they close to their
recommended diets?
3. What improvements should they make? Where were they meeting their
specific guidelines?
4. How close were they to getting all of the vitamins and minerals they need? If
they were short, would they consider taking supplements? Why or why not?
Are there specific foods they could eat to help them meet their dietary needs?
5. How might the diets of those on high-protein or high-carbohydrate diets
compare to those who have well-balanced diets? What are the concerns
surrounding those types of diets?

Activity #2: Dinner Party

Purpose:
1. To assist students in applying dietary information to their own diets.
2. To assist students in applying dietary information to various restricted diets.
Time: One class period
Introduction:
After introducing the dietary guidelines for a healthy diet, begin to describe
possible dietary changes that may be needed when an individual has
restrictions to their diet.
Method:
1. Have students plan a healthy dinner for five of their friends.
2. Students should consider caloric intake and amount of protein,
carbohydrates, fat, and other nutrients considered appropriate for a healthy
dinner.
3. Have students calculate the amount of each nutrient as well the total calories

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 Instructor’s Manual – An Invitation to Health, 17e

for their dinner. If you gave them a restriction, have them compare their
results. You may also want to have them use the remaining calories and
nutrients that they still need in their daily diet to plan their lunch and
breakfast.
4. To add a level of difficulty to this activity, pretend that one of their dinner
guests has called to remind the student that they are now a vegetarian and
cannot eat meat. What changes do they need to make to their dinner to assure
this person meets the recommended nutrients in their day?
5. You may want to continue the activity with additional “calls” from friends
who are diabetic, allergic to white flour, or who follow a kosher diet.
Discussion:
1. Ask students how difficult it was to plan a dinner for a “normally” healthy
diet.
2. What difficulties did they have when they started receiving calls?
3. Is there a perfect diet that can be used for a variety of individuals? What
would it include?
4. Why is it necessary to consider the dietary habits of others when preparing such
a party? What are the risks (if any) to their guests, if the student were to neglect
to take the specific diets into consideration?

Activity #3: Healthy Snacking

Purpose:
1. To have students review their personal diets and identify their snacking habits.
Time: One-half of a class period
Introduction:
Review the new food guidelines for MyPlate and discuss healthy food options.
Method:
1. List all the snack foods that you currently have in your kitchen or that you have
consumed in the last three days.
2. Determine whether each food is a healthy choice or not a healthy option.
Discussion:
1. Have students discuss their snack choices. Were there any surprises?
2. Were their options more healthy or unhealthy?
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Instructor’s Manual – An Invitation to Health, 17e

3. What improvements should they make?

4. List specific alternatives to food options to ensure healthier choices.

References, Readings, and Resources

Books
American Heart Association Low-Salt Cookbook: A Complete Guide to Reducing Sodium
and Fat in Your Diet. 4th Edition. Clarkson Potter, 2011.
Including everything from appetizers and soups to entrées and desserts, this
cookbook offers more than 200 delicious low-sodium recipes—more than 50
of them brand new to this edition. Whether you are in the mood for a beloved
classic or a new favorite, you will find just the dish to please your palate.

Zinczenko, David. Eat This, Not That! 2011: Thousands of Easy Food Swaps that Can
Save You 10, 20, 30 Pounds—or More! Rodale Books, 2010.
Teaches the reader how to read nutrition labels and decipher misleading
menu descriptions. Helps the reader to cut hundreds—or even thousands—of
calories from his or her daily diet while avoiding feelings of deprivation.

Robbins, John and Ornish, Dean. The Food Revolution: How Your Diet Can Help Save
Your Life and Our World. Conari Press, 2010.
First published in 2001, The Food Revolution is still one of the most frequently
cited and talked about books of the food-politics revolution. It was one of the
very first books to discuss the negative health effects of eating genetically

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Instructor’s Manual – An Invitation to Health, 17e

modified foods and animal products of all kinds, to expose the dangers
inherent in our factory farming system, and to advocate a complete plant-
based diet.

Audiovisual Resources
Basic Nutrition. DVD. New York: Films Media Group, 2011.
Most young people acknowledge the need for fuels that won’t harm the
planet—but do they realize that also applies to fueling the body? This
program guides students through the basic concepts of healthy eating and the
principal nutrients that keep the human anatomy functioning properly.

Diet: A Look at Processed Food, Nutrition, and Obesity in the 20th Century. DVD. New
York: Films Media Group, 2010.
Attitudes about the industrialization of food have changed greatly over the
past several decades. What used to be considered a scientific miracle now
seems like a horrific joke: piglets being reared in incubators that look like tiny
iron lungs and fish raised in tanks of runoff water from a nuclear power
plant—and growing at a remarkable rate! These scenarios, and more, are
presented in Diet as it traces the rise and fall of processed food, from
promising a cure for malnourishment to eventually being linked to obesity,
heart disease, and cancer.

Food Safety and Disease Prevention. DVD. New York: Films Media Group, 2011.
Despite the best efforts of experts and organizations, food-borne-illness
outbreaks still occur. This video examines the risks faced by consumers while
highlighting culinary and food-handling methods for addressing those risks.

Professor Regan’s Supermarket Secrets: Health Hype and Product Labels. DVD. New York:
Films Media Group, 2008.
Bold claims about the curative powers of “superfoods” and other trendy
products represent a daunting challenge for today’s consumer. How reliable
are these assertions? What happens when a no-nonsense medical doctor
applies rigorous scientific testing to the health hype on product labels? This
program takes viewers on an eye-opening journey led by Dr. Lesley Regan, a
veteran physician and professor at Imperial College, London. From probiotics
and organic foods to antibacterial sprays and cleaning powders, Dr. Regan
cuts through confusing marketing speak to determine whether or not
astonishing health and environmental benefits really exist.

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Instructor’s Manual – An Invitation to Health, 17e

Internet Resources
American College of Nutrition
Home page for the American College of Nutrition.
http://americancollegeofnutrition.org/

American Dietetic Association

Provides a wide variety of nutrition education information.
http://www.eatright.org/

American Society for Nutrition

Home page for the Society for Nutrition.
http://www.nutrition.org/

Food and Nutrition Information Center

Internet resources listed by category, maintained by the USDA.
http://fnic.nal.usda.gov/

Harvard School of Public Health: The Nutrition Source

A nutrition source maintained by the Department of Nutrition at the Harvard
School of Public Health.
http://www.hsph.harvard.edu/nutritionsource/index.html

Daily Food Plans

Interactive food planning guides along with other tracking tools, maintained by the
USDA.
http://www.choosemyplate.gov/myplate/index.aspx

International Bibliographic Information on Dietary Supplements (IBIDS) Database

The IBIDS database provides access to bibliographic citations and abstracts from
published, international, and scientific literature on dietary supplements.
http://ods.od.nih.gov/Health_Information/IBIDS.aspx

USDA MyPlate
United States Department of Agriculture webpage to present the MyPlate and
changes established in 2010.
http://www.choosemyplate.gov/

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to a publicly accessible website, in whole or in part.
Instructor’s Manual – An Invitation to Health, 17e

Shape Up America!
Provides written and online materials about safe dietary and physical fitness
strategies for successful weight management.
http://www.shapeup.org/sua/index.html

U.S. Food and Drug Administration (FDA)

Provides information for consumers and professionals in the areas of food safety,
supplements, and medical devices and links to other sources of nutrition and food
information.
http://www.fda.gov

Answers to Selected MindTap Activities

Global Health Watch
1. b
2. b
3. refrain from marketing energy drinks to children

Video Quiz
1. b
2. a
3. fiber

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to a publicly accessible website, in whole or in part.