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-
tific studies. Many jobs in this fi eld require a
master’s degree. Some require a doctorate.
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-
tific studies. Many jobs in this fi eld require a
master’s degree. Some require a doctorate.