2Nutrition+&+Job+Success

Good Nutrition = Job Success and Personal Achievement Information on this page was retrieved from: Stephen F. Austin State University | School of Human Sciences | 2010 **Role of Nutrients in the Body** > Nutrients are the chemical substances in the foods we eat. Our bodies use these nutrients for energy and to support growth, maintenance, and repair of tissues. Essential nutrients are those which our bodies need and must be provided through the foods we eat. There are six major groups of nutrients: carbohydrates, fats and oils, proteins, vitamins, minerals, and water. > Macronutrients provide energy so they are needed in greater amounts. The **macronutrients** are **carbohydrates** (CHO), **proteins** (PRO), and **lipids** (fats). > Sources of carbohydrates include breads, cereal grains, pasta, rice, fruit, vegetables, milk, and sugar. > Proteins from animal sources (meat, poultry, milk, fish) are considered to be of high biological value because they contain all of the essential amino acids. Proteins from plant sources (wheat, corn, rice, and beans) are considered to be of low biological value because an individual plant source does not contain all of the essential amino acids. Therefore, combinations of plant sources must be used to provide these nutrients. > Some sources of lipids or fats are meat, poultry, fish, milk and milk products, nuts and seeds, oils, butter, margarine, salad dressing, and candy. > Micronutrients are needed in smaller amounts. This group includes vitamins and minerals. Vitamins and minerals are needed to process (metabolize) the carbohydrates, proteins, and lipids to obtain energy from them. Have you ever heard anyone say, "These new vitamins give me so much energy?" They don't really, but if that person were deficient in something, he or she probably couldn't metabolize as well the macronutrients that do provide energy. OR it was a placebo effect (they just think they feel better). > Vitamins are divided into water-soluble and fat-soluble groups. Fat-soluble vitamins can be stored in the body and water-soluble cannot. Therefore, fat-soluble vitamins may be toxic if large doses are taken for a period of time. Vitamins are an essential nutrient because they build and maintain healthy bones and muscle tissue. They also support our immune system, maintain the health of our blood, and ensure healthy vision. Vitamins are micro-nutrients, meaning they are needed in small amounts to sustain our normal health and body functions. Some examples of common vitamins are Vitamin C and K, and the many B Vitamins. > > Minerals are divided into major or trace minerals, depending on the amount needed by the body. A trace mineral is only needed in "trace" amounts. Minerals assist in the regulation of many body functions, some of which involve regulating fluids and producing energy and health of our bones and blood. This nutrient also helps rid our body of harmful byproducts of metabolism. Some examples of well-known minerals are calcium, potassium, sodium and iron. > > Water is the sixth nutrient/ group. It is vital for survival because it supports all body functions. Water is essential in regulating body temperature. It is also necessary to regulate nerve impulses and muscle contractions, as well as for nutrient transport, and excretion of wastes. Drinking eight to ten glasses of water will ensure that all the above body functions are carried out properly. > **Note:** Alcohol provides 7 kcal /g. It is not considered a nutrient because it provides ONLY energy. Large doses can be harmful. > > ======//Source: HMS 138 - Diet and Fitness//====== > **Resources** Assess the Effects of Nutritional Intake on Health, Appearance, Effective Job Performance, and Personal Lifes > Nutrition is just one of several factors contributing to wellness. Wellness is an active process in our daily lives. It encompasses physical, emotional, and spiritual factors. > Intense schedules, long commutes, indulgent business entertainment, skipped breakfasts, nutritionally impoverished canteens and vending machines, all make it increasingly difficult for employees to find the time to prepare, cook and eat a balanced healthy diet. This translates to a larger problem for organizations: increased absenteeism, reduced employee performance and morale, and customer satisfaction. > **Resources** > **Suggested Reading** **Nutritionally Balanced Diets** > **Resources** Outline Strategies for Prevention, Treatment, and Management of Diet-related Diseases Such as Diabetes, Hypertension, Childhood Obesity, Anorexia, and Bulimia Children having a BMI at or above the 85th percentile for age and gender are considered at risk for overweight. **Obesity is considered by the CDC to be any child above the 95th percentile.** Based on this measure, the rate of obesity has more than doubled for U. S. preschoolers and adolescents and more than tripled among children ages 6 to 11. An overweight child is more likely to become an overweight adult. During childhood it can cause sleep apnea, impair the child’s ability to play freely, exacerbate asthma, and lead to teasing by other children. Being overweight also increase the risk of developing type 2 diabetes, elevated blood pressure, and other medical problems. Appropriate eating patterns begin in the toddler years. Toddlers should be offered a variety of nutritious foods, a limited number of foods with low nutrient density (sodas, chips, sweets, etc) and never forced to finish meals. Role modeling at mealtimes by parents is important as well as having a family mealtime in a calm setting with no television, etc. Eating more meals at home instead of fast food or other restaurants allows more opportunity to provide food choices that are healthful, as well as provide important family time. Making regular physical activity part of family life will also allow parents to be good role models and establish a healthy pattern. The Institute of Medicine recommends children participate in some form of physical activity for at least one hour/day. Free play allows children to explore and be creative and generally more active than if they only participate in structured activities. It allows for better muscle development as well. Each sport tends to concentrate on a limited number of muscle groups used in that sport. Parents tend to be more protective these days, but 2 hours or more of TV, video, or computer time has been shown to be a risk factor for overweight. Newer games allow for more active gaming than just wrist movement and are preferable. A new program called ACTIVATE was developed to encourage families to work together to be more active. You can access it at www.kidnetic.com.
 * Nutrients, Vitamins, Minerals and Dietary Information: @http://www.nutristrategy.com/nutritioninfo2.htm
 * Nutrients: @http://www.faqs.org/nutrition/Met-Obe/Nutrients.html
 * Know Your Nutrients: @http://www.nms.on.ca/Elementary/know_your_nutrients.htm
 * Nutrient Data Laboratory: @http://www.nal.usda.gov/fnic/foodcomp/search/
 * Complete nutritional values for the foods: @http://www-neos.mcs.anl.gov/CaseStudies/dietpy/WebForms/complete_table.html
 * The World's Healthiest Foods: @http://www.whfoods.com/foodstoc.php
 * Nutrient Library: @http://health.msn.com/nutrition/nutrient-library/
 * Nutrition Resources: @http://nutrition.jbpub.com/resources/animations.cfm
 * Nutrients and their Functions: @http://www.beabonebuilder.com/page4e.html
 * Major Nutrients and their functions and sources: http://www.revolutionhealth.com/articles/
 * Nutrients and their functions: @http://www.milk.co.uk/page.aspx?intPageID=130
 * 6 Essential Nutrients and their functions: @http://www.fatburn-secrets.com/6-essential-nutrients.html
 * Nutrient Data Laboratory: http://www.ars.usda.gov/main/site_main.htm
 * A Comparison of Nutritional Value: @http://www.misa.umn.edu/vd/bourn.pdf
 * 10 Foods that May Improve Your Appearance: http://health.msn.com/nutrition/
 * Proper nutrition - beautiful appearance: @http://www.femlive.com/archives/new/738
 * Nutrition: Food, Nutrition, and Health: http://www.slideshare.net/
 * Nutrition Information: http://www.nutrition.gov/
 * Nutrition: http://www.who.int/nutrition/en/
 * Health and Nutrition: @http://www.usa.gov/Citizen/Topics/Health.shtml
 * The Nutrition Source: @http://www.hsph.harvard.edu/nutritionsource/
 * Dietary nutrient intakes and skin-aging appearance among middle-aged American women (pdf)
 * Effects of Carbohydrate and Water Consumption on Appearance (pdf)
 * Nutrition and Aging: Vitamins and Minerals (pdf)
 * “The Time Bomb” Long-Term Poor Eating Catches Up: @http://chetday.com/bobstory.html
 * High costs of Poor Eating Patterns in the United States: @http://www.ers.usda.gov/publications/aib750/aib750a.pdf
 * Physical Dangers and Effects of an Eating Disorder: @http://www.something-fishy.org/dangers/dangers.php
 * Fat, Cheap, and Out of Control: @http://www.medicinenet.com/script/main/art.asp?articlekey=52444
 * Poor Nutrition: @http://depts.washington.edu/waschool/threats/poor_nutrition.html
 * The Risks of a Poor Diet and Being Overweight: @http://www.bbc.co.uk/worldservice/sci_tech/features/health/healthyliving/dietrisk.shtml
 * Diabetes**
 * Hypertension**
 * Childhood Obesity**

//Source: HMS 138 - Diet and Fitness//
People with disordered eating focus too much on food and may go on numerous fad diets. While this is not healthy behavior, an eating disorder is actually a psychiatric condition that occurs for an extended period of time that has more serious health implications. The criteria used to diagnose an eating disorder are outlined in the Diagnostic and Statistical Manual of Mental Disorders (DSM-IV). The three major eating disorders are: Anorexia Nervosa: a potentially life-threatening eating disorder characterized by self-starvation, which eventually leads to severe nutrient deficiencies. Bulimia Nervosa: recurrent episodes of extreme overeating and compensatory behaviors to prevent weight gain, such as self-induced vomiting, misuse of laxatives, fasting, or excessive exercise ED-NOS or “eating disorders – not otherwise specified”: a cluster of symptoms and behaviors diagnosed in about 30% to 50% of all people seeking treatment for eating disorders. The characteristics of binge-eating disorder are compulsive overeating without the purging seen in bulimia nervosa. Anorexia nervosa and bulimia nervosa have similarities, as well as differences with regard to personality traits and behaviors and also in some symptoms. In fact, some patients actually cross over from one disorder to another. Patients with binge-eating disorder also have some of the same psychological issues. Binge eating disorder is diagnosed when overeating occurs twice a week for a duration of 3 months as in bulimia, but without purging or at least less often. Again, there is some overlap here with bulimia. Usually, people with bulimia are normal or underweight, while binge-eating disorder patients usually become overweight or obese. //Treatment Options for Eating Disorders// - Early intervention is important in treating eating disorders so negative behaviors don’t become too ingrained. A multi-disciplinary approach which provides medical management, psychological treatment, and nutritional counseling to address the many underlying issues that occur as part of theses disorders is the general rule. For example, psychological counseling addresses the underlying psychological issues, depression, and relationship issues that may be a factor. Nutrition counseling focuses on establishing eating behaviors that contribute to health and normal body weight, as well as addressing nutrition misinformation. The level of treatment depends on the severity of symptoms at the time of diagnosis. Residential treatment centers are the newest development in the treatment of eating disorders. The figure below shows five levels of care for patients with eating disorders. An appropriate level is chosen for each patient based on the severity and type of eating disorder as well as social factors.
 * Anorexia and Bulimia**

//Prevention of Eating Disorders -// Prevention of any medical problem is preferable to trying to heal one. This is especially true in eating disorders. A few of the strategies for preventing eating disorders include: Early recognition of the problem and intervention prevents the negative habits from becoming too ingrained. Treatment plans include hospitalization for patients with life-threatening symptoms, residential treatment facilities, and outpatient treatment settings. The treatment usually involves a team approach involving several disciplines as well as the family. >> //Diabetes// >> //Hypertension// >> //Childhood Obesity// >> //Anorexia and Bulimia// >> //General// > **Resources** Plan Diets Based on Life Cycle, Activity Level, Nutritional Needs, Portion Control, and Food Budget > The stage(s) can result in different needs and different choices. As different food choices are made, adequate nutrition may or may not be supplied, and nutrition decisions for individuals and for the family as a unit can become very complex. Family members need to utilize MyPyramid and RDA and know the basic food nutrients in order to adequately meet individual nutritional needs and sustain good health. > A "portion" can be thought of as the amount of a specific food you choose to eat for dinner, snack, or other eating occasion. Portions, of course can be bigger or smaller than the recommended food servings. > **Resources** Develop Examples of Therapeutic Diets > **Resources** Analyze Advertising Claims and Fad Diets with the Recommendations of the Recommended Dietary Allowances > **Resources** Analyze Current Lifestyle Habits that May Increase Health Risks > Wellness is about prevention of disease – or at least minimizing the risk of chronic diseases such as heart disease, diabetes, cancer, obesity, and osteoporosis. Healthy People 2010 is a national health promotion and disease prevention plan of the United States. Many groups such as the American Cancer Society and American Heart Association have their goals in line with Healthy People 2010. > The two main goals of Healthy People 2010 are: > Four common bad habits combined -- smoking, drinking too much, inactivity and poor diet -- can increase the risk of death. > > ======//Source: HMS 138 - Diet and Fitness//====== > **Resources** Identify Community Programs that Provide Nutrition and Wellness Services > **Resources** Examine the Nutritional Value of Fast Foods and Convenience Foods > How many times a week do you 'drive-thru' to get your meals because you are in a hurry? Do you 'Super size' your order? Have you ever asked for one of the nutrition facts brochures to see what you are actually getting? Depending on the meal, you can usually get 1,200 – 2,000 kcal/meal at a fast food restaurant or even in a traditional restaurant. How about your favorite latte or other coffee beverage? > You can make healthful choices when dining out. First, avoid all-you-can-eat buffets. Second, choose lower-fat dairy servings whether it's in your latte or dairy items and try steamed vegetables without butter. Other choices include grilled or baked vs. fried meats or fish, broth-based vs. cream soups, salads with dressing on the side, creamy sauces on the side, and avoiding sugar-sweetened beverages. Several years ago, restaurant portions went from 10" plates to 12" plates. Split a meal with a friend or try eating half and taking the other half home for another meal, if you will be able to store it in the refrigerator promptly upon leaving the restaurant. If you choose dessert, share it. Like mom always said, sharing is good. > > ======//Source: HMS 138 - Diet and Fitness//====== > "Most convenience foods on the market today are laden with saturated fats, sodium and sugar and provide little to no nutritional value. Even foods touted as fat free or low fat are usually poor alternatives to an already low-nutritional value food such as fat free ice cream and olestra-laden potato chips. So, what are you, the health-conscious consumer to do? Start by reading the food label. Choosing convenience foods in moderation and consuming bountiful portions of whole grains, fruits, vegetables and other whole, unprocessed foods will guide you towards overall improved health." > > ======//Source: A quick and healthy guide for those on the go by: Melissa Stevens, MS, RD, LD//====== > **Resources** > **Suggested Reading** Read and Interpret Food Labels > The Food and Drug Administration (FDA) Nutrition Facts Label is printed on most packaged foods. It tells you how many calories and how much fat, carbohydrate, sodium, and other nutrients are in one serving of the food. The serving size is based on the amount of food people say they usually eat in one sitting. This size is often different than the serving sizes in the Food Guide Pyramid. Food labeling is required for most prepared foods, such as breads, cereals, canned and frozen foods, snacks, desserts, drinks, etc. Nutrition labeling for raw produce (fruits and vegetables) and fish is voluntary. We refer to these products as "conventional" foods. > > ======//Source: How To Recognize and Control Food Portions by Carol & Richard Eustice//====== > **Activities** > **Resources** Examine and Explain Nutritional Serving Sizes > A "serving" is a unit of measure used to describe the amount of food recommended from each food group. It is the amount of food listed on the Nutrition Facts panel on packaged food or the amount of food recommended in the Food Guide Pyramid and the Dietary Guidelines for Americans. > View the graphic to the left for ways to recognize suggested serving sizes. > There are two commonly used standards for serving sizes: > **Resources**
 * Teaching and modeling healthful eating and exercise habits to our children
 * Encouraging regular physical activity early in life to prevent excess weight gain and improve muscle tone
 * Making positive comments about attributes not related to appearance
 * Establishing healthy family relationships early on
 * Limiting exposure to media images that are unrealistic
 * Promoting positive self-esteem among girls and women of all ages, sizes, and backgrounds is a must
 * Resources**
 * Nutrition and Type 2 Diabetes: @http://ocw.tufts.edu/data/47/529725.pdf
 * Health Encyclopedia- Diabetes: @http://www.healthscout.com/ency/68/150/main.html
 * Hypertension Online: @http://www.hypertensiononline.org/slides2/
 * Hypertension and Diabetes: @http://www.ttuhsc.edu/som/fammed/ttmedcast/DM_HTN.mp3
 * Health Encyclopedia – Hypertension (High Blood Pressure): @http://www.healthscout.com/ency/68/772/main.html
 * USDA/ARS Children’s Nutrition Research Center at Baylor College of Medicine: www.kidsnutirtion.org
 * Keep Kids Healthy: www.keepkidshealthy.com
 * How to Prevent Childhood Obesity: @http://www.steadyhealth.com/articles/How_to_Prevent_Childhood_Obesity_a1230.html
 * Childhood Obesity: Causes and Prevention: @http://www.cnpp.usda.gov/Publications/OtherProjects/SymposiumChildhoodObesity.pdf
 * Health Encyclopedia – Obesity: @http://www.healthscout.com/ency/68/179/main.html
 * National Eating Disorders Association: www.nationaleatingdisorders.org
 * Something Fishy Website on Eating Disorders: www.somethingfishy.org
 * Bulimia Nervosa: @http://www.helpguide.org/mental/bulimia_signs_symptoms_causes_treatment.htm
 * Bulimia: @http://www.mamashealth.com/bulimia.asp
 * Eating Disorders: @http://www.helpguide.org/topics/eating_disorders.htm
 * Anorexia Nervosa: @http://helpguide.org/mental/anorexia_signs_symptoms_causes_treatment.htm
 * Anorexia Nervosa: @http://www.medicinenet.com/anorexia_nervosa/article.htm
 * American Dietetic Association: www.eatright.org
 * National Institute of Mental Health: www.nimh.nih.gov
 * Diseases and Health Conditions: @http://health.msn.com/diseases-and-conditions.aspx
 * Diet and Disease: http://fnic.nal.usda.gov/nal_display/
 * Determine the Effects of Food Allergies and Intolerances on Individual and Family Health**
 * Food Allergies and Intolerance: @http://life.familyeducation.com/allergies/foods/39402.html
 * Food Allergy: Even the best of foods can make you sick!: @http://www.woodmed.com/FoodAllergy.htm
 * Uncovering Hidden Food Allergies and Food Sensitivities: @http://www.holistichelp.net/food-allergies.html
 * Food Allergy: @http://www.medicinenet.com/food_allergy/article.htm
 * Food allergy: Impact on health-related quality of life: @http://www.uptodate.com/patients/content/topic.do?topicKey=~KGDAo1khvbbgU
 * Lifecycle Nutrition: .http://fnic.nal.usda.gov/nal_display/index.php
 * Lifecycle Nutrition: @http://www.lsuagcenter.com/en/food_health/nutrition/lifecycle/
 * Calories Burned During Exercise: @http://www.nutristrategy.com/activitylist.htm
 * Exercise Nutrition for Healthy People: @http://jaxmed.com/articles/nutrition/exercisenutrition.htm
 * Nutrition Plan: Getting Started: @http://www.mercola.com/nutritionplan/index.htm
 * The Ultimate Nutrition Plan: @http://www.womenshealthmag.com/nutrition/the-ultimate-nutrition-plan
 * The Pocket Diet: @http://www.pocketdiet.com/thediet.shtml
 * Portion Control Weight Management: @http://www.cdc.gov/healthyweight/healthy_eating/portion_size.html
 * Food Portion Control: @http://video.about.com/nutrition/Food-Portion-Control.htm
 * How To Recognize and Control Food Portions: @http://arthritis.about.com/od/weight/ht/foodportions.htm
 * America's Portion Distortion: http://health.msn.com/nutrition/
 * Portion Distortion!: @http://hp2010.nhlbihin.net/portion/index.htm
 * Meal Planning: Healthy Eating on a Budget: @http://www.thedietchannel.com/Meal-Planning-Healthy-Eating-on-a-Budget.htm
 * A Healthy Diet on a Slim Food Budget: http://www.medicalnewstoday.com/articles/130174.php
 * Top 10 Budget-Friendly Foods (Healthy Ones!): @http://www.everydayhealth.com/diet-nutrition/meal-planning/budget-friendly-foods.aspx
 * Therapeutic Diets: @http://www.health-diets.net/healthsearch/therapeuticdiet.htm
 * Diet Center Fact Sheets Archive: http://healthlibrary.epnet.com/
 * Better Way to Wellness: Therapeutic Diets: http://www.wcrc.org/downloads/articles/TherapeuticDiets0308.pdf
 * Therapeutic Lifestyle Changes (TLC): @http://www.nhlbi.nih.gov/cgi-bin/chd/step2intro.cgi
 * Battle of the Diet Plans: http://health.msn.com/weight-loss/
 * Wacky Food Health Claims: http://health.msn.com/nutrition/
 * RDA – Recommended Dietary Allowance of Nutritional Elements: http://www.anyvitamins.com/rda.htm
 * Dietary Guidance: http://fnic.nal.usda.gov/nal_display/
 * Recommended Daily Allowance (RDA): http://www.dietandfitnesstoday.com/rda.php
 * Recommended Daily Allowances (RDAs) http://users.rcn.com/jkimball.ma.ultranet/BiologyPages/R/RDAs.html
 * To increase quality and years of healthy life
 * To eliminate health disparities
 * Bad Habits Can Age You by 12 Years: @http://news.discovery.com/human/bad-habits-life-expectancy.html
 * Childhood Obesity: http://www.cdc.gov/HealthyYouth/obesity/
 * The Risks and Benefits of a Vegetarian Diet: http://www.epigee.org/vegetarian.html
 * Overweight and Obesity: Leading by Example: http://kidshealth.org/parent/general/body/overweight_obesity.html
 * Lifestyle Health – Risks, Preventions, and Resources: http://www.aaimedicine.com/jaaim/aug05/lifestylehealth.php
 * Effect of Lifestyle on Death and Disease: http://www.medicine.ox.ac.uk/bandolier/booth/hliving/Lifedeath.html
 * 6. How does stress affect Health?: http://www.stress-affects-health.com/
 * Food Assistance Programs: http://www.nutrition.gov/nal_display/index.php
 * Supplemental Nutrition Assistance Program: @http://www.fns.usda.gov/snap/
 * Educational Campaigns: @http://www.nhlbi.nih.gov/health/public/heart/obesity/wecan/community/index.htm
 * YMCA: @http://www.ymca.net/
 * Example of University Wellness Efforts: @http://departments.weber.edu/studentwellness/campusresources.htm
 * Example of Hospital Wellness Efforts: @http://monadnockcommunityhospital.com/bwc/Wellness.php
 * Wellness Center: @http://www.dekalbmedical.org/ProgramsandServicesWellnessCenter/Nutrition13.aspx
 * Kettering Health Network: Community Wellness: http://www.khnetwork.org/community_wellness/
 * The Fast Food Explorer: @http://www.fatcalories.com/
 * See Nutrition Facts for the 514 Restaurants: @http://www.dietfacts.com/fastfood.asp
 * Fast Food Best Choices: @http://walking.about.com/od/diet/a/blfastfood.htm
 * Grocery Guide - Heart-Healthy Kitchen Essentials: @http://my.clevelandclinic.org/heart/prevention/nutrition/groceryguide_conveniencefoods.aspx
 * Convenience Foods - Lesson Plan: @http://www.uen.org/Lessonplan/preview.cgi?LPid=17140
 * Convenience Foods: @http://www.healthandage.com/convenience-foods
 * McDonald's Nutritional Facts: @http://www.mcdonalds.com/us/en/food/food_quality/nutrition_choices.html
 * Wendy's Nutritional Facts: @http://www.wendys.com/food/NutritionLanding.jsp
 * Sonic Nutritional Facts: @http://www.sonicdrivein.com/pdfs/menu/SonicNutritionGuide.pdf
 * Golden Corral Nutritional Facts: @http://www.goldencorral.com/menu/
 * Chicken Express Nutritional Facts: @http://www.chickene.com/nutritional_info.html
 * Chick-fil-a Nutritional Facts: http://www.chick-fil.com/nutritiontable
 * Fast Food (pdf)
 * Fight BAC! Meet the Food Detectives : @http://www.fooddetectives.com/mainintro_2.html
 * Reading Nutrition Facts Labels: @http://nutrition.about.com/od/recipesmenus/ss/learnlabels.htm
 * The Nutrition Facts Label - An Overview: @http://www.fda.gov/Food/LabelingNutrition/ConsumerInformation/ucm078889.htm
 * Labeling and Nutrition: @http://www.fda.gov/Food/LabelingNutrition/default.htm
 * All About Food Labels: @http://www.healthchecksystems.com/label.htm
 * Understanding Food Labels: http://www.nutrientfacts.com/label.htm
 * Kid’s World Nutrition Information: @http://www.agr.state.nc.us/cyber/kidswrld/nutrition/labels.htm
 * Understanding Food Labels: @http://www.fb.org/events/fcw/2009/pdf/UnderstandingFoodLabels.pdf
 * How to Read Food Labels: http://whatscookingamerica.net/Information/FoodLabels.htm
 * MyPyramid Plan: Steps to a Heathier You
 * Food and Drug Administration (FDA) Nutrition Facts Label
 * Food Guide Pyramid, serving size guide: @http://www.lifeclinic.com/focus/nutrition/food-pyramid.asp
 * Serving Sizes: @http://www.nutritionexplorations.org/educators/pyramid-servings.asp
 * A Meal with Better Proportions: @http://nutrition.about.com/od/foodpyramid/ss/explorefoodpyr_3.htm
 * Health Promotion: Estimating Serving Sizes: @http://www.ncpad.org/nutrition/fact_sheet.php?sheet=91
 * Serving Size Guide: @http://caldining.berkeley.edu/portion.html