150 Unit 2 Nutrition and Wellness Copyright Goodheart-Willcox Co., Inc. Nutritional labeling can also help you compare similar products and different brands of the same product. Suppose you are choosing between three-bean chili and cheese lasagna frozen entrees. Comparing labels can show you which product is lower in calories, saturated fat, sodium, and sugars. Comparing labels can also tell you which product is higher in protein and listed vitamins and minerals. Perhaps you know you want chili, but you cannot decide which brand. Again, comparing labels can help you make a healthy choice. Choosing Wisely When Preparing Food Making wise food choices at the grocery store is a good beginning to a healthy diet. However, the way people choose to prepare these foods greatly affects their nutritional quality. Try to prepare foods from minimally processed ingredients whenever possible. Preparing foods from scratch gives you more control over what goes into them. You can elect how much and what type of fat to use when sautéing vegetables. You can decide when to omit salt or reduce sugar listed in a recipe. You can also choose which seasonings you use to suit your tastes. The ability to make these decisions can help you prepare foods with maximum fl avor and nutrition. Start with the Main Course Most meal managers plan meals around a main course, which generally includes a source of protein. A few pointers can help people prepare main courses that will get their meals off to a healthy start. Try increasing the emphasis on plant-based foods. Consider preparing meatless entrees on a regular basis. Legumes, such as dry beans, peas, and lentils, are rich in protein and fi ber and low in saturated fat. You can use them to make hearty soups, stews, and casseroles to serve in place of meat dishes. Another way to include more plant-based foods in the diet is to let side dishes become main dishes. Remember that half the plate should be fruits and vegetables. When seasoning those vegetables, use herbs and lemon juice instead of salt and butter. You will add fl avor while cutting sodium, saturated fat, and calories. When the main course does include animal protein foods, limit portion sizes. Remember that meeting protein needs does not require a platter-sized steak or half a chicken. A serving of lean, cooked meat, poultry, or fi sh is just 2 to 3 ounces (56 to 84 g). A 3-ounce (84 g) portion is about the size of a deck of playing cards. To Exploring Careers Nutrition Epidemiologist Nutrition epidemiologists study how nutritional factors play a role in the cause of some diseases. Through their research, they may fi nd food intake patterns that create health risks. They may also learn about food compo- nents that help protect against certain diseases. These fi ndings may then be used to help form public health and nutrition guidelines. Nutrition epidemiologists may work for government agencies. They may be employed by colleges and universities to teach or carry out research. Drug companies may also hire these professionals. Nutrition epidemiologists must be willing to take on challenges. They need patience to complete studies that may go on for years. They need leadership skills to be able to take charge of a study and work without close supervision. These profes- sionals also need to be able to get along with fellow researchers. Nutrition epidemiologists use math skills to assess data and statistics. They need attention to detail so they do not overlook factors that could affect study outcomes. They need good communication skills for sharing the results of their studies. Those interested in working in this area should have a strong background in math and the sciences. Their training will help them learn how to design and conduct scien- tifi c studies. Many jobs in this fi eld require a master’s degree. Some require a doctorate.