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Chapter 3 Nutrition 87
week improves your nutrient intake and supplies health benefi ts. The 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 avin, B
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 fi ber.
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, swordfi sh, tilefi sh, and King mackerel,
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 fi sh. Often the oil is extracted from a food source and sold
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 fi sh are
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 fi sh or
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