Copyright Goodheart-Willcox Co., Inc. Chapter 3 Nutrition 87 week improves your nutrient intake and supplies health benefits. The fi Di- etary Guidelines recommend that you include at least eight ounces of cooked seafood in your meal plan each week (Figure 3.15). In addition to protein, foods in this group may supply niacin, thiamin, ribofl B flavin, 6 , vitamin E, iron, zinc, and magnesium. Some seafood con- tains fats believed to reduce the risk of heart disease. Plant-based proteins are often rich in fiber. fi Some animal-based proteins are high in saturated fats and cholesterol, which may increase the risk for heart disease. For this reason, you should select cuts of meat and poultry that are lean or low fat more often. Women who are pregnant or breastfeeding should avoid seafood that is high in mercury such as shark, swordfish, tilefish, fi and King mackerel, fi and limit canned white tuna (albacore) to less than six ounces per week. Oils. Oils are not considered a food group, but do provide essential nutrients and must be included in your diet. Oils are naturally present in many plants and fish. Often the oil is extracted from a food source and sold fi as liquid oil. For instance, olive oil is extracted from olives. Other examples of oils include corn oil and canola oil. Avocados, nuts, and some fish are fi common sources of oils that are typically included in the diet. Oils are unsaturated fats and are, as you read earlier, typically liquid at room temperature. Saturated fats, however, are not oils and come from animal sources. Saturated fats commonly found in the diet include butter, milk fat, beef fat, pork fat, and poultry fat. Saturated fat in the diet may contribute to chronic health conditions such as heart disease. Recommended Amounts The MyPlate food guidance system provides tools to help you develop a personalized food plan. This daily food plan outlines the amounts you should consume from each food group and provides information for mak- ing nutrient-dense choices. The amount of food you need from each of the food groups is affected by the factors discussed earlier—age, gender, height, weight, and level of physical activity. Other factors such as health conditions, pregnancy, and lactation can affect your nutrient needs as well. Figure 3.15 Recommended Protein Dietary Allowance by Age Age (in years) Grams of Protein Needed Daily children ages 1–3 13 children ages 4–8 19 children ages 9–13 34 girls ages 14–18 46 boys ages 14–18 52 women ages 19–70+ 46 men ages 19–70+ 56 Are You at Risk of Poor Nutrition? These questions will help you assess how much you are putting your own health at risk by practicing poor eating habits. I rarely drink soda and sugar- sweetened drinks. yes no I limit how often I eat foods that are high in salt. yes no I drink skim or low-fat milk every day. yes no I drink at least 8½ to 11½ cups of water or other fl uids a day. yes no I limit or avoid saturated fats such as butter, cream, and cheese. yes no I eat at least 2½ cups of fruits and vegetables each day. yes no I eat foods that are high in whole grains—such as brown rice, oatmeal, and whole-wheat bread—at least once a day. yes no I choose meats that are leaner cuts and trim away the fat and skin. yes no I eat at least 8 ounces of fish or fi seafood each week. yes no I choose beans or peas (legumes) as a main dish at least once a week. yes no Add up the number of yes answers to assess your eating habits. The more yes answers, the lower your risk for poor nutrition. Personal Profi le