Question

Name the exchange lists and identify a food typical of each list. Explain how the exchange system groups foods and what diet-planning principles the system best accommodates. 3 What information can you expect to find on a food label? How can this information help you choose between two similar products? 4. What are the daily values? How can they help you meet health recommendations?5. Describe the path food follows as it travels through the digestive system. Summarize the muscular actions that take place along the way 6. Name five organs that secrete digestive juices. How do the juices and enzymes facilitate digestion? 7. How is blood routed through the digestive system? Which nutrients enter the bloodstream directly? Which are first absorbed into the lymph? 8. What steps can you take to help your GI tract function at its best?

Answer 1

1) What are the five food groups?

• Fruit and vegetables

• Starchy food

• Dairy

• Protein

• Fat

Fruit and vegetables

You should eat at least five portions of fruit and vegetables a day. They contain important vitamins and minerals that help prevent disease as well as fibre which can lower cholesterol, keep the bowel healthy and help digestion.

Fruit and vegetables are low in fat, so they’re great for bulking out meals and making you feel full without adding too many calories.

Starchy food

Starchy foods like potatoes, bread, rice and pasta should make up around a third of what you eat. They’re a good source of energy and essential fibre, calcium, iron and vitamins. Gram for gram, starchy foods contain less than half the calories of fat. Try not to add extra fat to starchy food by adding butter, oil, spreads, cheese or jam – that’s just adding more calories.

Dairy

Dairy and dairy alternatives are good sources of protein and vitamins. They also contain calcium, which helps keep our bones healthy and strong. Semi-skimmed, skimmed, and 1% fat milk all contain less fat than full-fat milk, but still give you protein, vitamins and calcium.

Dairy-free milk alternatives include soya milk and nut milks – if you chose dairy-free milk then go for unsweetened varieties which have been fortified with calcium.

Some dairy products like cheese and yoghurts can be high in salt, sugar or fat (especially saturated fat)

Protein

Pulses

Pulses are things like beans, peas and lentils. They’re a good source of fibre, vitamins and minerals and are naturally very low in fat. They count towards your five a day but only as one portion, no matter how much you eat.

Pulses are great for bulking out things like soups, casseroles and meat sauces. They add extra flavour and texture and mean you can use less meat. This reduces the amount of fat you’re eating and also means your money will go further too, as pulses are usually cheaper than meat.

Fat

Oils and spreads

Some fat in our diet is essential but most of us eat too much. Plant-based oils like vegetable, rapeseed and olive oil are rich in unsaturated fat, so they can help lower cholesterol and reduce the risk of heart disease. Lower fat unsaturated spreads are a good alternative to butter

2) Food Exchange Lists

You can use the American Dietetic Association food exchange lists to check out serving sizes for each group of foods and to see what other food choices are available for each group of foods.

Vegetables Fat-Free and Very Low-Fat Milk Very Lean Protein Fruits

Lean Protein Medium-Fat Proteins Starches Fats

Vegetables contain 25 calories and 5 grams of carbohydrate. One serving equals:

Measurement	Ingredient
½ C	Cooked vegetables (carrots, broccoli, zucchini, cabbage, etc.)
1 C	Raw vegetables or salad greens
½ C	Vegetable juice

If you’re hungry, eat more fresh or steamed vegetables.

Fat-Free and Very Low-Fat Milk contain 90 calories per serving. One serving equals:

Measurement	Ingredient
1 C	Milk, fat-free or 1% fat
¾ C	Yogurt, plain nonfat or low-fat
1 C	Yogurt, artificially sweetened

Very Lean Protein choices have 35 calories and 1 gram of fat per serving. One serving equals:

Measurement	Ingredient
1 oz	Turkey breast or chicken breast, skin removed
1 oz	Fish fillet (flounder, sole, scrod, cod, etc.)
1 oz	Canned tuna in water
1 oz	Shellfish (clams, lobster, scallop, shrimp)
¾ C	Cottage cheese, nonfat or low-fat
2	Egg whites
¼ C	Egg substitute
1 oz	Fat-free cheese
½ C	Beans, cooked (black beans, kidney, chick peas or lentils): count as 1 starch/bread and 1 very lean protein

Fruits contain 15 grams of carbohydrate and 60 calories. One serving equals:

Measurement	Ingredient
1 small	Apple, banana, orange, nectarine
1 med.	Fresh peach
1	Kiwi
½	Grapefruit
½	Mango
1 C	Fresh berries (strawberries, raspberries, or blueberries)
1 C	Fresh melon cubes
1⁄8th	Honeydew melon
4 oz	Unsweetened juice
4 tsp	Jelly or jam

Lean Protein choices have 55 calories and 2–3 grams of fat per serving. One serving equals:

Measurement	Ingredient
1 oz	Chicken—dark meat, skin removed
1 oz	Turkey—dark meat, skin removed
1 oz	Salmon, swordfish, herring
1 oz	Lean beef (flank steak, London broil, tenderloin, roast beef)*
1 oz	Veal, roast or lean chop*
1 oz	Lamb, roast or lean chop*
1 oz	Pork, tenderloin or fresh ham*
1 oz	Low-fat cheese (with 3 g or less of fat per ounce)
1 oz	Low-fat luncheon meats (with 3 g or less of fat per ounce)
¼ C	4.5% cottage cheese
2 med.	Sardines

* Limit to 1–2 times per week

Medium-Fat Proteins have 75 calories and 5 grams of fat per serving. One serving equals:

Measurement	Ingredient
1 oz	Beef (any prime cut), corned beef, ground beef**
1 oz	Pork chop
1	Whole egg (medium)**
1 oz	Mozzarella cheese
¼ C	Ricotta cheese
4 oz	Tofu (note this is a heart healthy choice)

Starches contain 15 grams of carbohydrate and 80 calories per serving. One serving equals:

Measurement	Ingredient
1 slice	Bread (white, pumpernickel, whole wheat, rye)
2 slices	Reduced-calorie or "lite" bread
¼ (1 oz)	Bagel (varies)
½	English muffin
½	Hamburger bun
¾ C	Cold cereal
1⁄3 C	Rice, brown or white, cooked
1⁄3 C	Barley or couscous, cooked
1⁄3 C	Legumes (dried beans, peas or lentils), cooked
½ C	Pasta, cooked
½ C	Bulgar, cooked
½ C	Corn, sweet potato, or green peas
3 oz	Baked sweet or white potato
¾ oz	Pretzels
3 C	Popcorn, hot air popped or microwave (80% light)

Fats contain 45 calories and 5 grams of fat per serving. One serving equals:

Measurement	Ingredient
1 tsp	Oil (vegetable, corn, canola, olive, etc.)
1 tsp	Butter
1 tsp	Stick margarine
1 tsp	Mayonnaise
1 Tbsp	Reduced-fat margarine or mayonnaise
1 Tbsp	Salad dressing
1 Tbsp	Cream cheese
2 Tbsp	Lite cream cheese
1/8th	Avocado
8 large	Black olives
10 large	Stuffed green olives
1 slice	Bacon

3) Nutrition Facts label

The Nutrition Facts label is required by the Food and Drug Administration (FDA) on most packaged foods and beverages. The Nutrition Facts label provides detailed information about a food's nutrient content, such as the amount of fat, sugar, sodium and fiber

• Making calories and servings per container more prominent by using larger print.
• Adding "added sugars" as a category under "total sugars."
• Removing "calories from fat" because research shows the type of fat is more important than the amount.
• Updating which nutrients must be listed. Vitamin D and potassium will be added; vitamins A and C will no longer be required but can be included on a voluntary basis.
• Updating serving sizes to better match how much people actually eat. Serving sizes are not meant to tell people how much to eat.
• Listing calories and nutrients for a single serving as well as the whole package for foods that are typically consumed in one sitting.

4) Daily Value numbers mean on food labels

Percent Daily Value (DV) on the Nutrition Facts label is a guide to the nutrients in one serving of food. For example, if the label lists 15% for calcium, it means that one serving provides 15% of the calcium you need each day.

• Low: 5% or less of a nutrient
• High: 20% or more of a nutrient

Note that the Food and Drug Administration hasn't set a DV for trans fat. That's because experts recommend that Americans avoid foods with trans fat and partially hydrogenated oils.

So get in the habit of checking DVs to choose foods high in vitamins, minerals and fiber, and low in saturated fat, added sugar and sodium.

5) Describe the path food follows as it travels through the digestive system. Summarize the muscular actions that take place along the way?

Food enters the mouth and travels past the epiglottis, down the esophagus and through the cardiac sphincter to the stomach, then through the pyloric sphincter to the small intestine, on through the ileocecal valve to the large intestine, past the appendix to the rectum, ending at the anus.

MUSCULAR ACTIONS

. Chewing

. Swallowing

. Peristalsis

. Segmentation

. Sphincter contractions

6) Name five organs that secrete digestive juices?

Salivary glands, stomach glands, pancreas, liver, gallbladder, and intestinal glands.

How do the juices and enzymes facilitate digestion?

Digestive juices contain enzymes—substances that speed up chemical reactions in the body—that break food down into different nutrients.

7) How is blood routed through the digestive system?

Food has been broken down into particles small enough to pass into the small intestine. Sugars and amino acids go into the bloodstream via capillaries in each villus. Glycerol and fatty acids go into the lymphatic system. Absorption is an active transport, requiring cellular energy.

Which nutrients enter the bloodstream directly?

Water soluble nutrients and small products of fat digestion

Which are first absorbed into the lymph?

Large fats and fat soluble nutrients

8) What steps can you take to help your GI tract function at its best?

Best Ways to Improve Your Digestion Naturally

1. Eat Real Food. Share on Pinterest. ...
2. Get Plenty of Fiber. It's common knowledge that fiber is beneficial for good digestion. ...
3. Add Healthy Fats to Your Diet. Good digestion may require eating enough fat. ...
4. Stay Hydrated. ...
5. Manage Your Stress. ...
6. Eat Mindfully. ...
7. Chew Your Food. ...
8. Get Moving.