Carbohydrates have received a bad reputation, especially when it comes to their role in weight gain. All carbohydrates are not bad and the primary role of carbohydrates in the body is to supply the cells with glucose for energy. One type of carbohydrate is sugar. Some people are unaware that instead of avoiding all sugars, they can choose to include natural sugars found in vegetables, whole grains, legumes, and fruit. On the other hand, most people know that too much fat poses health risks, but may be surprised to learn that too little does, too.
After studying Module 2: Lecture Materials & Resources, answer the following:
- Navigate to My Plate: https://www.myplate.gov/Links to an external site. and to the Diabetes Plate: What is the Diabetes Plate Method?Links to an external site. (diabetesfoodhub.org) then, submit at least 1 paragraph comparing both for
- similarities
- differences
- share who should follow MyPlate and who should follow the Diabetes Plate method?
- Navigate to the American Heart Association: http://www.heart.org/HEARTORG/Links to an external site. and to the National Cancer Institute: http://www.cancer.govLinks to an external site., submit a 1 paragraph analysis on the relationships between dietary fats and the risk of heart disease, cancer, or type 2 diabetes (choose one).
- Choose a food label from your favorite snack, and take a picture of the Nutrition Facts on the food label. Navigate to the U.S. Food & Drug Administration, “Interactive Nutrition Facts Label: https://www.accessdata.fda.gov/scripts/InteractiveNutritionFactsLabel/#introLinks to an external site. Choose one ingredient from your label. Share with the class one (1) health fact and (1) action step you learned about that ingredient in the interactive site.
- Explain the differences between high-quality and low-quality proteins, and well-balanced vegetarian diets.
Submission Instructions:
- Your initial post should be at least 400 words, formatted, and cited in the current APA style with support from your textbook and the sources provided. Your initial post is worth 8 points.
- You should respond to at least two of your peers by extending, refuting/correcting, or adding additional nuance to their posts
Comparison of MyPlate and the Diabetes Plate Method
Similarities: Both MyPlate and the Diabetes Plate Method emphasize the importance of balanced meals with appropriate portions of various food groups. They both advocate for the inclusion of vegetables, fruits, grains, proteins, and dairy in the diet. Additionally, both methods stress the importance of portion control to help manage calorie intake and promote overall health.
Differences: MyPlate provides general dietary guidelines for the average healthy adult and emphasizes the proportion of different food groups on a plate: half the plate should be fruits and vegetables, one-quarter grains, and one-quarter protein, with a side of dairy. In contrast, the Diabetes Plate Method is specifically designed for individuals with diabetes or those at risk. It focuses more on controlling carbohydrate intake to manage blood sugar levels. This method suggests that half the plate should be non-starchy vegetables, one-quarter lean proteins, and one-quarter whole grains or starchy foods. Additionally, the Diabetes Plate Method includes specific guidance on managing portion sizes and carbohydrate counting.
Who Should Follow Each Method: MyPlate is suitable for the general population, including children, adults, and elderly individuals, to maintain a balanced diet and promote overall health. The Diabetes Plate Method is particularly beneficial for individuals with diabetes or those who need to manage their blood glucose levels, as it provides more specific instructions for carbohydrate management.
Relationship Between Dietary Fats and the Risk of Heart Disease
Dietary fats play a crucial role in the development and prevention of heart disease. According to the American Heart Association, consuming high levels of saturated and trans fats can increase LDL cholesterol levels in the blood, leading to a higher risk of heart disease. Saturated fats are typically found in animal products and certain oils, while trans fats are present in many processed foods. Conversely, unsaturated fats, including monounsaturated and polyunsaturated fats, can help reduce LDL cholesterol levels and provide protective benefits for the heart. These fats are found in foods like avocados, nuts, seeds, and fish. Balancing dietary fat intake by reducing saturated and trans fats and incorporating healthier unsaturated fats can significantly reduce the risk of heart disease .
Nutrition Facts Label Analysis
Selected Snack: [Include a picture of the Nutrition Facts label]
Chosen Ingredient: Sugar
Health Fact: According to the U.S. Food & Drug Administration, consuming high amounts of added sugars can lead to various health issues, including weight gain, type 2 diabetes, and heart disease. Added sugars contribute extra calories without providing essential nutrients, which can result in an imbalanced diet and increased risk of chronic diseases .
Action Step: To reduce added sugar intake, choose snacks with little to no added sugars and opt for those containing natural sugars from whole foods like fruits and vegetables. Reading Nutrition Facts labels can help identify products with lower sugar content and make healthier choices.
High-Quality vs. Low-Quality Proteins and Well-Balanced Vegetarian Diets
High-Quality Proteins: High-quality proteins, also known as complete proteins, contain all nine essential amino acids that the body cannot produce on its own. Examples include animal-based foods like meat, poultry, fish, eggs, and dairy products. These proteins are more readily absorbed and utilized by the body.
Low-Quality Proteins: Low-quality proteins, or incomplete proteins, lack one or more essential amino acids. Plant-based proteins, such as those found in beans, lentils, nuts, seeds, and grains, are often incomplete. However, consuming a variety of plant-based proteins throughout the day can provide all essential amino acids.
Well-Balanced Vegetarian Diets: A well-balanced vegetarian diet includes a variety of protein sources to ensure adequate intake of all essential amino acids. Combining different plant-based proteins, such as beans and rice or hummus and whole-grain pita, can create complete protein profiles. Additionally, incorporating a variety of fruits, vegetables, whole grains, and healthy fats ensures a nutritionally balanced diet that supports overall health and well-being .
References
- American Heart Association. (n.d.). Fats and oils. Retrieved from https://www.heart.org
- U.S. Food & Drug Administration. (n.d.). Interactive Nutrition Facts Label. Retrieved from https://www.accessdata.fda.gov
- National Cancer Institute. (n.d.). Dietary fats and cancer risk. Retrieved from https://www.cancer.gov
- U.S. Department of Agriculture. (n.d.). MyPlate. Retrieved from https://www.myplate.gov
- Diabetes Food Hub. (n.d.). The Diabetes Plate Method. Retrieved from https://www.diabetesfoodhub.org