LAB Assignment(4).docx

Laboratory Exercise: Portion Sizes; Energy Density; Nutrient Density Assessment; Introduction to the Metric System Live Online version 43 points Introduction: The key to a healthy diet and weight management is portion control . The concept is easy: if you eat less, you consume fewer calories. But in a world where big is better and restaurants serve overflowing plates of food, it is tough to figure out what a “normal” portion size is. It is very easy to overeat when oversized portions and all-you-can eat buffets surround us. While most of us know the basics about nutrition, it is time we take a few minutes to rethink how much we eat. It is just as important as what we eat. Visualize Servings A portion is how much food that we eat in a sitting, for a meal, or for a snack. The first step to mastering portion control is to identify what the recommended servings of your food selections look like. For example, when you have a meal that includes some meat, vegetables and grain, you will notice how many servings of each you have on your plate. For many of us, it will take time to retrain our bodies, eyes, and minds to recognize what sensible servings look and taste like. By mastering portion control, you can improve your health, and manage (or even lose) weight. Lab Purpose: To understand the concept of accurate portions. Part 1 (12 points) - Determines your awareness of correct portion sizes Part 2 (12 points) - Familiarizes you with the concept of Energy Density Part 3 (16 points) - Shows you how to assess a food label for Nutrient Density Part 4 (3 points) - Introduces the metric system Assignment: Complete Parts 1 through 4; submit the packet by the scheduled lab due date. 1

Part 1: Portion Size Accuracy (12 points) View the Portions video in the Portions module to determine the following (2 points each). Note: If you have measuring cups and a scale at your home, you could set up the experiments to do at home (but not required). The video provides all information. Put an X in the box under the letter in which corresponds with the correct answer 1 – Fluid Measures Milk – A serving of milk is 8 oz. Which measured cup of milk is closest to a serving? A B C D X 2 – Fluid Measures Juice – A serving of juice is 4 oz. Which measured cup of juice is closest to a serving? A B C D X 3 – Dry Cereal Measures Cereal - A serving of low-density cereal is 1 cup. Which bowl of cereal is closest to a serving? A B C D X 4 – Dry Weight Measures Cheese – A serving of cheese is 1 oz. Which piece of cheese is closest to a serving? A B C D X 5 – Dry Weight Measures Meat – A serving of 80% lean ground beef is 3 oz. Which hamburger patty is closest to a serving? A B C D X 6 – Dry Weight Measures Potato chips – A serving of potato chips is 1 oz. Which bowl is closest to a serving? A B C D X 7 – Dry Weight Measures Pretzels – A serving of pretzels is 1 cup. Which bowl of pretzels is closest to a serving? A B C D X 2

Cheese (3 oz) 330 86 3.84 2 Chocolate Bar 210 45 4.67 1 Pretzels (1 c) 110 49 2.24 4 Part 3: Nutrient Density (16 points) BACKGROUND: The Nutrition Facts label is a guide to the nutrients in one serving of food. It provides either the weight or the Percent Daily Value (%DV) for nutrients, and is based on a 2,000-calorie diet for healthy adults. Even if your diet is higher or lower in calories, you can still use the Percent Daily Value as a guide to help you determine whether a food is high or low in specific nutrients. In this portion of your assignment, the density of two nutrients will be calculated. The recommended daily values are shown in the following table: NUTRIENT DAILY VALUE 1. Dietary Fiber 2. Protein 25 g 50 g HOW DO YOU CALCULATE NUTRIENT DENSITY? Nutrient Density = Weight (g) Energy (kcal) Calculate Nutrient Density: Divide the nutrient weight of one serving, by energy (kcal) of one serving. Example: Food Calcium (mg) Energy (kcal) Calcium Density (Show Calculations) Milk – 1 cup 300 103 300 mg 103 kcal = 2.91 Reference: Percent Daily Value: What does it mean? What does Percent Daily Value mean on food labels? MayoClinic.com. Katherine Zeratsky, R.D., L.D. February 6, 2011. http://www.mayoclinic.com/health/food-and-nutrition/AN00284 . 4

Calculate nutrient density for fiber, protein, and potassium 1. Find the nutrient information on the “Nutrient Density” labels provided in the Portions module to complete the tables. Type the corresponding food name in the corresponding box. For example, Bush’s Black Beans are the first food in the fiber segment. 2. Rank the foods 1 through 4 for each nutrient, from highest to lowest (highest = 1). Nutrient Density = Weight of nutrient (g or mg) Energy (kcal) FIBER (0.25 points each, 4 pts) Food Fiber (g) Energy (kcal) Fiber Density g/kcal (Show Calculations) Rank (1-4) 1: barley 31.83g 651 31.83g = .0489 651 3 2:Blue Berries 2.5g 56 2.5g =.045 56 4 3:Brocoli 3g 35 3g = .086 35 1 4:Pinto Beans 9g 110 9g = .0818 110 2 PROTEIN (0.25 points each, 4 pts) Food Protein (g) Energy (kcal) Protein Density g/kcal (Show Calculations) Rank (1-4) 5:Veggie Burger 16g 130 16g = .123 130 2 6: tuna salad 9g 60 9g = .15 60 1 7:chicken breast strips 19g 110 19g = .0017 110 4 8:almond 6g 70 6g = .086 70 3 5

1. Distance/height – the meter is the basic measurement of metric distance. ● “centi-” is a prefix meaning 1/100. Placing “centi-” in front of meter means 1/100 of a meter. ● If a person is 6 ft. tall, then 6 ft. = 72 inches. ● 1 inch = 2.54 cm. ● 2.54 x 72 = 182.88 cm ± (1 point) How tall are you in metrics? ___174.26__________cm . 2. Mass – the gram is the basic measurement of metric mass. ● Examples of items weighing 1 gram: a raisin, a paperclip, ¼ tsp of sugar. ● A cup of flour = 120 grams ● A serving of apple = 65 grams ● 1 lb. = 454 grams ● Milligram “mg” (1/1000 of a gram), and microgram “ug” (1/1/000,000 of a gram) will be used in future labs. Humans are weighed in kilograms (kg). ● “kilo-” is a prefix meaning 1000. Placing “kilo-” in front of gram means 1000 grams. ● 1 lb = 454 grams ● If a person weighs 200 lbs., then 200 lbs = 90,800 grams ● Since kg is used for human weight, the final figure is represented by every 1000 grams: 90.8 kg ● (90,800 was divided by 1000 for final answer) ± (1 point) How much do you weigh in metrics? ___72.57______kg. 3. Volume – the liter is the basic measurement of metric volume. ● Example of 1 liter: orange juice containers; 2 liters = large plastic soda bottle. ● A deciliter “dl” = 1/10 of a liter (approx. 3.4 oz); dl is a unit used in measuring blood components, such as: blood hemoglobin in g/dl, and cholesterol in mg/dl. ● A milliliter “ml” = 1/1000 of a liter, and 1 teaspoon = 5 ml; 5 ml serological pipettes are used in the macronutrients labs. ● 1 quart = 946 mL (54 mL shy of a liter) ● A microliter “ul” = 1/1,000,000 of a liter – just a speck! This is the volume unit measured by micropipettes in the Bradford Assay. ± (1 point) How many ml in a gallon of Gatorade? _3784_____ml. (Hint: 4 quarts in a gallon.) 03/2022 SS 7