Health Nutrition Unit
Simple carbs that don't contain as much nutrients
Processed sugars- cakes, pies, cookies, candy bars, honey, corn syrup, high fructose corn syrup
Exercise is the key to maintaining __________ ____________ __ _________ __________
Proper weight or losing weight
Trans Fats (what do they do)
Raises LDL and lowers HDL
Saturated Fats (what do they do
Raises LDL blood cholesterol levels (animal foods)
Physical activity .............. risk of ............. and helps manage ............
Reduces, diseases and weight
Refined Grains (Simple Carbs- what are they and what do they do)
Refined the bran and germ are removed. This process also removes B vitamins, iron, and dietary fiber. Some are enriched after processing.
High iron foods include...................
Whole grains, red meats, egg yolks, green leafy veggies, beans
Does sugar cause tooth decay and obesity?
Yes
Do athletes need more protein?
Yes they do, but most Americans get more protein than they need
Fat (cal)
9 Calories, watch for piggy back fat 9+4=13 calories
Recommended servings for meat in the blue zones diet, per week
1 serving
Daily recommended serving size for grains, vegetables, fruits, milk, meat and beans
1. 6oz 2. 2.5 cups 3. 2 cups 4. 3 cups 5. 5.5oz
Blue Zones Diet
1. 95% plant based diet 2. No Cows dairy 3. Eat beans daily (1 cup) 4. Snack on only nuts and fruits 5. Grains are fine as long as some fat and protein accompany them 6. Drink only water, tea, coffee and red wine 7. Indulge when you feel like it, then go back to 1-6
Fat (percent of diet)
20-35% of our diet,
_________ calorie level reference amount
2000, but amount varies among individuals
Vitamins (what do they do)
1. Needed to promote growth and other body activities 2.Always better to get vitamins from food sources rather than pills, so you get the fiber 3. If you take too many they can be toxic
Daily recommended consumption for oil
6 teaspoons
100 extra calories per day = _____ pound weight gain per year
10
12oz soda pop has ______________ teaspoons of sugar, an amount over the recommended total daily intake
10
Saturated Fat- Animal (percent of total calories and daily recommended grams for 120lb and 150lb person)
10% of total calories 22g (120 lb) 25g (150 lb) Animal products are high in animal fat
The recommended daily sugar intake
100 cal (6 tsp, 24g) for women 150 cal (9 tsp, 36g) for men
The maximum daily intake of sugar for women is _____
100 calories (which is 6 teaspoons or 24 grams)
The maximum daily intake of sugar for men is _____
150 calories (which is 9 teaspoons or 36 grams)
4 grams of sugar is _________ calories and _____________ teaspoons
16 and 1
Reduce daily sodium intake to ............... for many people to further reduce intake reduce daily sodium to ............. for those who are of African American race any age, have hypertension, diabetes or chronic kidney disease
2,500 milligrams, 1,500 milligrams
Example of 100 calories
2/3 can of a regular soft drink
How many teaspoons of added sugar does an average American take in every day? And how many calories does that amount of sugar have?
22-30 and 350-475 (those calories don't any other nutrients into the body)
The average American takes in ___________________ teaspoons of added sugar every day and that amount of sugar has ____________ calories
22-30, 350-475
Ways to control cholesterol _____________________________________
25-30% can be controlled by proper eating, exercise, not smoking, moderate drinking, and manage stress and limiting it to less than 300mg per day
Recommended servings of eggs in the blue zones diet, per week
3 servings
Recommended servings of fish in the blue zones diet, per week
3 servings
Minutes recommended for physical activity
30 minutes
Each year over _____ billion dollars in medical costs and _____ billion dollars in lost productivity due to heart disease, cancer, stroke, and diabetes are attributed to diet.
33 and 9
One teaspoon of sugar is usually 16 calories, or ___ grams
4
Carbs (cal)
4 Calories
Protein (cal)
4 Calories
Americans take in ............. of fat
40%
Carbohydrates (percent of diet)
45-65%
Weight management (what you should aim for)
Aim for slow/steady weight loss- eat fewer calories, maintain adequate nutrient intake, increase physical activity. For obese adults a modest weight loss has health benefits- eat 100 fewer calories a day to lose 10 lbs a year. And eat less added sugars, fat, alcohol (they provide less calories but no essential nutrients)
Hydrogenated or partially hydrogenated (means what )
Always means a product has trans fats
Whole Grains Consumed in the US (different types)
Amaranth, Barley, Brown rice, Buckwheat, Bulgur, Emmer, Farro, Grano, Kamut, Millet, Oatmeal, Quinoa, Sorghum, Spelt, Teff, Triticale, Whole Corn, Whole grain pasta, Whole wheat, Whole rye, Whole wheat couscous, Wild rice
Low blood iron causes..............
Anemia- lack of energy
Foods that need to be moderated are _____________________
Animal (saturated) and trans fat, grains that aren't whole, sugars, and sodium
Foods that need to be moderated
Animal (saturated) fat, trans fats, grains, sugars, sodium
Foods sky high in cholesterol
Animal organs, and eggs
Examples of high quality protein
Anything from animal protein, red meat, fish, eggs, poultry, nuts, milk, beans, and seeds
When blood cholesterol is high it causes _____________________
Atherosclerosis, then strokes or heart attacks
Bulemia
Binge - purge, electrolyte imbalance, irregular heart action, tooth decay, constant sore throat, esophagus hemorrhage
Protein ( what it is, how it breaks down, and what percent of diet)
Building blocks of tissue 10-35% of diet (secondary energy source) Americans eat lots of animal protein 4+9=13- 9 extra calories Amino acids break these things up into high quality (essential amino acids) and low quality (nonessential amino acids)
How is secondary diabetes caused?
By not consuming natural food and being over weight
Teenagers tend to be low in which minerals ...............................................
Calcium and iron which are the formation of bones and teeth, growth of body cells, and essential in body fluids
Things you can do for simple carbohydrates...
Choose more healthy snacks that are low in sugar and high in fiber, snack on fruits and cut up vegetables, limit foods high in added sugars, check ingredient lists for any sugars, moderate soft drinks, cakes, cookies, and pies (source of lots of added sugars
Vitamin C Foods
Citrus fruits- oranges, grapefruit, kiwis, pineapple, melon, green peppers, potatoes, dark green veggies
What can you do to increase your daily level of physical activity?
Climbing stairs, dancing, parking far away, and setting aside a time for daily excercise
Water
Composes 75% of your brain Regulates body temperature Makes up to 83% of your blood Removes waste Composes 22% of your bones Cushions your joints Helps carry nutrients and oxygen to your cells Moistens oxygen for breathing Helps convert food to energy Protects and cushions your vital organs Helps your body absorb nutrients Makes up 75% of your muscles
Polyunsaturated fats (what do they do)
Don't effect blood cholesterol
Vitamins A, D, E, and K are __________________________________
Fat soluble, whereas others are water soluble
Negative Fats (what do they do)
Fills you up faster, digests slower Obesity and heart disease
Simple Carbs
Found in fruits, cakes, milk, corn, candy bars, sugar, beet sugar, high fructose corn syrup
Foods that are simple carbs
Fruit, sweet vegetables, and milk Refined sugars- cane and beet
Vitamin C (what does it do)
Helps promote healthy gums, capillaries and teeth: aids iron absorption: maintains normal connective tissue; aids in healing
Vitamin A (what does it do)
Helps promote healthy teeth, bones, skin and eyes
Excess sodium can cause ____________________
High blood pressure
Complex Carbs
High in fiber, wholegrain pasta, bread, cereals and starchy vegetables (broccoli, cauliflower, squash, legumes, peas, beans)
Items with high sodium
High in snacks, sauces, cheeses, and canned food
Different types of protein
High quality- Essential amino acids Low quality- Nonessential amino acids
High Quality Protein
If not chosen carefully can promote heart disease, excess calories can promote obesity, and if obese can cause cancer
Positive fats (what do they do)
Insulator, hormone control, 3rd source of energy, transports vitamins A and E
Calcium (what does it prevent)
Its important in the prevention of osteoporosis (brittle bones)
Salt/sodium (amounts per day)
Less than 2,300mg per day
Oils (fats) (should they be limited, what kinds)
Limit as much as possible. They should be from nuts, fish, and vegetable oils.
Mono unsaturated fats (what do they do)
Lowers blood cholesterol, found in avocados, almonds olive oil and peanuts
What YOU can do to increase your physical activity?
Make small changes, like, climbing stairs, dancing, parking far away. Try to balance the calories in your food with the amount of activity you do to maintain a healthy weight- replace TV watching with movement activities, don't reward your self with food.
Cholesterol maintains ________________
Membranes, manufactures bile, sex hormones and vitamin D
Calcium rich foods
Milk products, dark leafy veggies, citrus fruits, almonds, sesame seeds, tofu
Vitamin A Foods
Milk, eggs, carrots, tomatoes, cantaloupe, fish, orange and dark green veggies and fruit
Iron (what does it do
Needed for your red blood cells to be able to transport oxygen around the body
Does sugar cause hyperactivity?
No, but improper diet can make you feel jittery
Examples of low quality protein
Plant origin- grains, legumes, vegetables such as beans and peas, whole grain wheat, long grain rice, nuts and seeds
Cholesterol (what it is and where it is found)
Not a fat; a waxy substance naturally produced by the body, and found in egg yolks, animal organs- kidney, liver, brain, or in anything of animal origin- meat
Low Quality Protein
Plant origin, soybean is the highest quality from a plant. 2 low quality=1 high quality
Different types of carbohydrates
Simple, Complex
Protein power drinks ..................
Strain kidneys from excess use
Vitamins A and C (teens?)
Teens tend to be low in these
Calorie
The amount of heat needed to raise 1kg of water 1 degree centigrade
Researching global centenarians sustainability show us that.......
We must be open to eating refinement, to feel and function well, feeding minds for proper energy, while preventing disease in the long term
Carbonated Soft Drinks (what is it, how much sugar is in them)
The simple biggest source of calories in the American diet. It provides an average 12-19 year old boy with 15 teaspoons of refined sugars a day
Natural sugars
They are the best because vitamins, minerals and fiber, refined and processed don't
Reasons for the 6 colors on the food pyramid
To emphasize variety of different foods
Different types of fats
Unsaturated, Saturated, trans
What are some eating disorders?
anorexia, starves body, skin dries and yellows, hair thins and falls out etc. (check powerpoint for more, slide 79)
What YOU can do to manage your weight?
choose smaller portions of your meal when dining out and choose the low fat foods when eating out
obesity is linked to _______________
early death, high blood pressure, type 2 diabetes, heart disease, stroke, lipid disorder, gall bladder disease, gout, bone and muscle problems, respiratory problems (asthma), abnormal growth acceleration, social problems (depression), and certain cancers
What are the three key components of an exercise program?
endurance, strengthening, and stretching for flexibility.
What does physical activity do?
helps reduces risk of diseases and helps manage weight. Adults- 30 minutes of moderate activity on most days, Children- 60-90 minutes of moderate activity daily.
How much percent of our diet should be from trans and saturated fats?
no more than 10% of our diet should be from saturated (animal fats) and trans fats
One 12- ounce can of pop has about 10 teaspoons of sugar. Is this amount over or under the recommended total daily intake?
over
