Health Chap 7

Fats - Room temperature. - Fatty Acids - Saturated, unsaturated, monounsaturated and polyunsaturated, and trans fats

- "Fats" is the common term for lipids, a class of molecules that includes fats and oils. - At room temperature, most fats are solid and oils are liquid. - Chains of fats and oils are called fatty acids; they occur in the body in the form of triglycerides. - Essential fatty acids are those that we cannot construct in our cells; therefore, they must be consumed in our diet. - Different kinds of fats: ---- Saturated, unsaturated, monounsaturated (fatty acid with one kinked region) and polyunsaturated (fatty acid with multiple kinked regions), and trans fats (partially hydrogenated- really bad fat).

Carbohydrates - Simple vs Complex

- A class of nutrients containing sugars and starches and supplying most of the energy for daily activity. - Carbohydrates may be simple or complex. --- Simple: • Deliver energy in quickly usable forms. • Common in whole, unprocessed foods. --- Complex: • Deliver "timed-release" energy. • Found in grains, cereals, fruits, vegetables, and root plants.

Antioxidants

- A compound that helps protect the body against the damaging effects of free radicals (unstable atoms that can damage cells)

Create a Behavior Change Plan for Nutrition - Assess - Review

- Assess Your Current Diet --- Record what you eat. --- Identify your patterns of eating. - Review Your Behavior Change Skills --- Look at your motivation. --- Identify barriers to a better diet. --- Commit to learning about better nutrition. --- Choose a target behavior. --- Identify where you stand in the typical stages of change. --- Look to the example of a role model.

Food Safety

- Be aware of cleanliness and expiration dates in stores and restaurants. - Use proper storage and handling techniques: --- Keep hands and surfaces clean. --- Separate raw and cooked foods. --- Scrub and rinse produce thoroughly. --- Heat cooked foods sufficiently to kill germs. --- Refrigerate perishable foods. --- Be careful with common sources of food-borne illness including raw eggs, meat, poultry, and fish; unwashed or outdated beans or sprouts; and unpasteurized milk and juices.

Proteins

- Biological molecules composed of amino acids. - The "building blocks" of bodily structure and function. - Functional proteins perform crucial bodily tasks. - Nutritionists recommend getting about 10% of daily calories from protein. - Protein needs for most people are met in a typical diet; higher amounts are needed only if fighting off serious infection.

Which groups of essential nutrients provide energy? Which groups of essential nutrients facilitate energy use, growth, repair, and reproduction? Which groups of essential nutrients replaces fluid in cells and tissues?

- Carbohydrates, fats and oils, and proteins. - Vitamins and minerals. - Water.

A Healthy Plan for Fats in Your Diet

- Check food labels for fat and saturated fat levels. - Beware of "low-fat" food claims; these foods are not necessarily healthy. - Reduce consumption of saturated and trans fats. - Choose foods higher in monounsaturated and polyunsaturated fats.

Nutrients

- Chemical compounds in food that are crucial to growth and function; include proteins, carbohydrates, lipids, vitamins, and minerals.

Create a Behavior Change Plan for Nutrition - Create a plan

- Create a Nutrition Plan --- Begin planning your own program. --- Keep track of calories for your new plan. --- After two weeks, discuss the plan and your results with your fitness/health instructor, and revise your plan if necessary. --- For several weeks, continue tracking your daily diet.

Whole Grains vs. Refined Grains

- Eat more whole grains and less refined grains.

What Are the Main Nutrients in Food?

- Essential Nutrients --- What we need to obtain from food for normal body functioning --- Water, proteins, carbohydrates, lipids, vitamins, and minerals --- Measures: calories, Calories, and kilocalories • Energy released by the body is measured in calories (lowercase). • A larger measure used by nutritionists is kilocalories (kcal) or Calories (uppercase). • 1 Calorie or kilocalorie = 1,000 calories. • In common usage, "calories" refers to food energy in general.

Carbohydrates - Fiber --- Insoluble vs. Soluble

- Fiber --- Indigestible carbohydrates that speed the passage of partially digested food through the digestive tract --- Helps control appetite and body weight by creating a feeling of fullness without adding calories • Insoluble fiber speeds the passage of foods and reduces bile acids and certain bacterial enzymes. • Soluble fiber attaches to water molecules and helps lower blood cholesterol and the risk of cardiovascular disease.

Fats - Saturated, unsaturated, monounsaturated, polyunsaturated, and trans fats. - Omega-3 and -6 - Cholesterol

- Generally, lipids high in saturated fats are unhealthy, and those high in monounsaturated and polyunsaturated fats are healthier. - Trans fats can be even worse than saturated fats for health. - Omega-3 and omega-6 fatty acids: --- Two essential fatty acids --- Polyunsaturated oils are high in omega-3 and omega-6 fatty acids - Cholesterol- a waxy lipid substance in the steroid class that is an important component of cell membranes.

Create a Behavior Change Plan for Nutrition - Nutritional Skills

- Get Set to Apply Nutritional Skills --- Examine food guides to compare your daily servings of various food groups with the amounts that nutritionists recommend. --- Read food labels more often, and watch for those nutrients you've identified as problematic in your own diet. --- Recognize proper portion sizes and note when the helping you are served is too big. --- Use www.ChooseMyPlate.gov or other kinds of diet software to get an individual analysis of the daily calories and nutrients you consume.

What is a simple sugar? What is a complex carbohydrate?

- Glucose - Starch

Carbohydrates - Glycemic Index of Foods - "Low-Carb" Foods

- Glycemic Index of Foods --- Measures how foods raise blood sugar levels --- Glycemic load: glycemic index plus portion size --- Can help you plan a healthy diet - "Low-Carb" Foods --- Highly processed foods and the quantity most people eat are the real culprit; most "low-carb" foods are highly processed. --- Whole-grain foods are packed with healthful nutrients and fiber.

A good diet can:

- Help sustain desirable body mass and weight. - Alleviate feelings of stress and depression. - Act as preventive medicine against disease and infection.

Minerals

- Minerals are micronutrients that support key bodily functions and help us absorb vitamins. - Major minerals (macrominerals) are needed in larger amounts. - Trace minerals (microminerals) are needed in smaller amounts. - Three minerals—sodium, calcium, and iron—play crucial roles, so excesses or deficiencies in them can cause serious health concerns.

Do I Need Special Nutrition for Exercise?

- Most Exercisers --- Can follow general nutritional guidelines. --- Best source of energy is carbohydrates. --- Include some proteins to assist in strength training and endurance. - Elite Athletes --- Need higher intake of protein, fats, carbohydrates, fluids, and some supplements.

Why College Years Are a Nutritional Challenge

- Most students have less-than-optimal eating habits. - College life presents obstacles to good nutrition. --- Time and money pressures. --- Lack of home-cooking facilities. --- Poor personal habits and attitudes about food. --- Emotional stresses.

How Can I Achieve a Balanced Diet? - Adopt the Whole Foods Habit

- Nutrient-dense foods - High-volume, low-calorie foods - High-fiber foods - Antioxidant-rich foods - Phytochemicals - cell protectants found in healthy foods (e.g. fruits, veggies, whole grains) - Foods containing folate

How Can I Achieve a Balanced Diet? - Acquire Skills to Improve Your Nutrition

- Reading food labels - Keeping a food diary - Using diet analysis software

Triglycerides and Fatty Acids

- Reduce saturated fats in your diet. - Choose mono- and polyunsaturated fats as the main fats in your diet.

How Can I Achieve a Balanced Diet? - Follow Guidelines for Good Nutrition

- Resources include the government's nutritional advice to the public published as the 2010 Dietary Guidelines for Americans. - Read and understand food labels. - Determine your individual calorie needs. - Understand portion sizes and adjust your intake to fit your needs. - Use food guides and other dietary tools.

Nutrition

- The study of how people consume and use nutrients in food.

Vitamins

- Vitamins are organic compounds we need in small amounts to promote growth and overall health. - Some vitamins can be toxic in high doses. - Water-soluble vitamins dissolve only in water. - Fat-soluble vitamins dissolve only in fat. - Because they're not stored in the body, water-soluble vitamins must be replenished regularly. - A balanced diet supplies most vitamin needs; some people benefit from supplements, such as those with special needs or those who don't eat sufficient fruits and vegetables.

Water

- Water helps maintain the proper salt and pH balance, and helps transport substances within the body. - Without sufficient water, most people get quickly dehydrated. Several days without water can result in shock and death. - Individual water needs vary by age, body size, diet, exercise level, overall health, environmental temperature, and humidity. - "Energy drinks" should not be long-term substitutes for consuming water.

Do I Have Special Nutritional Needs?

- Women have extra nutrient needs at certain ages. - Adults over age 50 have changing needs for vitamins and minerals. - Vegetarians must monitor their nutrient intake and make a special effort to eat a variety of daily foods. - People with diabetes must reduce their consumption of carbohydrates.