Health Test #3 - Chapters 5,6,7

Anatomy of a whole grain

- Bran (outside): high fiber, B vitamins, phytochemical, minerals - Germ (little yellow bubble inside): vitamin E, health unsaturated fats, antioxidants, phytochemical, minerals, B vitamins - Endosperm (inside): starch, protein, B vitamins

Supplements: Research on the Daily Dose

- Dietary supplements are products—usually vitamins and minerals—taken by mouth and intended to supplement existing diets. - Dietary supplements are not regulated by the FDA, like other food and drug products.

Physical Activity for Performance

- athletes engage in specific exercises to increase their speed, power, agility, coordination's, and other performance-related attributes - recreational exercisers may use interval training to improve their fitness, but performance training is safest for individuals who are already highly fit

Trying to Gain Weight

- determine possible cause: > athletes or extreme athletes may burn more calories than they consume > stressed and skip meals > loss of taste smell due to age > difficulty preparing meals - examine behaviors and consider options to improve dietary habits and needs

Environmental Barriers

- develop a plan for inclement or extreme weather, such as an indoor option or home exercise if driving is hazardous - have a workout partner or use a gym it safety is a concern - increase lifestyle activity and decrease sedentary time

Considering Drastic Weight-Loss Measures

- miracle diets, fasting, starvation, and other very-low-calorie diets (VLCDs) have been shown to have serious health risks and should always be followed only under medical supervision - low-calorie intake forces the body to convert fat into energy, a process called ketosis - drug treatment, though potentially helpful, can result in health risks over time - surgery may be the only option for some, but it is associated with health risks and potentially serious side effects

What are the Health Benefits of Regular Physical Activity

- reduced risk of cardiovascular disease - reduced risk of metabolic syndrome an type 2 diabetes - reduced cancer risk - improved bone mass and reduced risk of osteoporosis - improved weight management

Percentages of Saturated, Polyunsaturated, Monounsaturated, and Trans Fats in Common Vegetable Oils

Coconut oil has the highest amount of saturated fatty acids

Avoid Trigger-Happy Eating

If your trigger is: - a stressful situation: acknowledge and address feelings of anxiety or stress, and develop stress management techniques to practice daily - feeling angry or upset: analyze your emotions and look for a nonvoting activity to deal with them, such as taking a quick walk or calling a friend - a certain time of day: change your eating schedule to avoid skipping or delaying meals and overeating later, make a plan of what you'll eat ahead of time to avoid impulse or emotional eating - Pressure from friends and family: have a response ready to help you refuse food you do not want, or look for healthy alternatives you can eat instead when in social settings - Being in an environment where food is available: avoid the environment that causes you to want to eat - sit far away from the food at meetings, take a different route to class to avoid passing the vending machines, shop from a list and only when you aren't hungry, arrange nonfood outings with your friends - Feeling bored and tired: identify the times when you feel low energy and fill them with activities other than eating, such as exercise breaks, cultivate a new interest or hobby that keeps your mind and hands busy - The sight and smell of food: stop buying high-calorie foods that tempt you to snack, or store them in an inconvenient place, out of sight; avoid walking past or sitting or standing near the table of tempting treats at a meeting, party, or other gathering - Eating mindlessly or inattentively: turn off all distractions, including phones, computers, television, and radio, and eat more slowly, savoringg your food and putting your fork down between bites so you can be come aware of when your hunger is satisfied - Spending time alone in the car: get a book on tape to listen to, or tape your class notes and use the time for studying. Keep your mind off food. Don't bring money into the gas station where snacks are tempting - Alcohol Use: drink plenty of water and stay hydrated. Seek our healthy snack choices. After a night out, brush your teeth immediately upon getting home and stay out of the kitchen - Feeling Deprived: allow yourself to eat "indulgences" in moderation, so you won't crave them, focus on balancing your calories input to calorie output - Eating out of habit: establish a new routine to circumvent the old, such as taking a new route to class so you don't feel compelled to stop at your favorite fast-food restaurant on the way - Watching television: look for something else to occupy your hands and body while your mind is engaged with the screen. Ride an exercise bike, do stretching exercises, doodle on a pad of paper, or learn to knit

Physical Activity for Health

Physical activity provides both primary and secondary prevention of: - cardiovascular disease - diabetes - cancer - hypertension - obesity - depression - osteoporosis - premature death If all Americans followed the 2008 guidelines, it is estimated that about one-third of deaths related to coronary heart disease; one-quarter of deaths related to stroke and osteoporosis; one-fifth of deaths related to colon cancer, hypertension, and type 2 diabetes; and one-seventh of deaths related to breast cancer could be prevented.

Lack of time

Possible solutions: - look at your schedule. where can you find 30 minute time slots. perhaps you need to focus on shorter times throughout the day - multitask. read while riding an exercise bike or listen to lectures or podcasts while walking - be physically active during your lunch and study breaks as well as between classes. skip rope or throw a frisbee with a friend - select activities that require less time, such as brisk walking or jogging - ride your bike to class, or park farther from your destination

Why should you care?

The nutritional choices you make during college can have both immediate and lasting effects on your health. Thousands of studies associate what we eat with chronic diseases such as diabetes, heart disease, hypertension, stroke, and many types of cancers

Digestive Process

The process by which the body breaks down foods into smaller components and either absorbs or excretes them

Food Sensitivities

- A food allergy is an overreaction by the body to normally harmless proteins, which are perceived as allergens. In response, the body produces antibodies, triggering allergic symptoms. - In contrast, a food intolerance happens when people who lack the digestive chemicals needed to break down certain substances eat those substances and suffer adverse effects. About 33 percent of people think they have a food allergy, but only 4 to 8 percent of children and 2 percent of adults actually do. Ask students to identify the foods that cause the most food allergies. (Answers include peanuts, milk, eggs, other nuts, fish and shellfish, soy products, and wheat).

How Can I Eat More Healthfully?

- A healthful diet provides the combination of energy and nutrients needed to sustain proper functioning. - A healthful diet should be: > Adequate > Moderate > Balanced > Varied > Nutrient dense

Vegetarianism: A Healthy Diet?

- A vegetarian is a person who follows a diet that excludes some or all animal products. - Generally, people who eat a balanced vegetarian diet weigh less and have healthier cholesterol levels, fewer irregular bowel movements, and a lower risk of heart disease than do non-vegetarians.

Genetically Modified Food Crops

- Additives are substances added to food to reduce the risk of foodborne illness, prevent spoilage, and enhance the way foods look and taste. - Genetically modified foods are foods derived from organisms whose DNA has been altered by using genetic-engineering techniques. Antimicrobial agents: Examples include salt, sugar, and nitrates; these make foods less hospitable to microbes. Antioxidants: Preservatives of color and flavor and vitamins C and E are examples. Artificial colors: Nutrient additives, flavor enhancers, and fortifying agents such as folic acid and flavorings such as MSG. Sulfites: These preserve vegetable color. The use of GM organisms and foods has sparked much controversy among diverse groups.

Antioxidants

- Beneficial foods are termed functional foods. - Some of the most popular functional foods today are items containing antioxidants or other phytochemicals. - Antioxidants are believed to protect against oxidative stress and tissue damage at the cellular level. > Carotenoids are fat-soluble plant pigments with antioxidant properties - ensuring a daily intake of antioxidants through proper diet can decrease the formation of these free radicals - Antioxidants include vitamins A (beta-carotene), C, and E

Calcium and Iron

- Calcium plays a vital role in building strong bones and teeth and aiding muscle contraction, blood clotting, nerve impulse transmission, regulation of the heartbeat, and maintaining the fluid balance within cells. - Iron is necessary for the production of hemoglobin. Iron deficiency leads to anemia, which is a condition resulting from the body's inability to produce hemoglobin. - Iron overload, or iron toxicity due to ingesting too many iron-containing supplements, is the leading cause of accidental poisoning in small children in the United States. Symptoms of toxicity include nausea, vomiting, diarrhea, rapid heartbeat, weak pulse, dizziness, shock, and confusion.

Components of Physical Fitness

- Cardiorespiratory Fitness: ability to sustain aerobic whole-body activity for a prolonged period of time - Muscular Strength: maximum force able to be exerted by single contraction of a muscle or muscle group - Muscular endurance: ability to perform muscle contractions repeatedly without fatiguing - Flexibility: ability to move joints freely through their full range of motion - Body Composition: the relative proportions of fat mass and fat-free mass in the body

Folate

- Folate is the form of vitamin B that is needed for DNA production in body cells. - Folate is important during fetal development because deficiencies during pregnancy can result in spina bifida, a birth defect. - Folate has been widely studied for its potential to decrease blood levels of homocysteine and to protect against cardiovascular disease.

Food Irradiation

- Food irradiation involves treating foods with waves of energy that damage microorganisms. - The process lengthens shelf life and prevents the spread of deadly microorganisms.

Food Safety: A Growing Concern

- Foodborne pathogens sicken more than 48 million people; they cause 128,000 hospitalizations and 3,000 deaths in the United States annually. - Most foodborne illnesses are caused by common bacteria and viruses. - Signs of illness vary but may include diarrhea, nausea, cramping, and vomiting.

Water: A Crucial Nutrient

- Humans can survive longer without food than without water - Dehydration can cause serious problems within hours - Too much water, or hyponatremia, can also pose a serious risk - The body is made up of 50 to 70 percent water by weight - About 20%of our water needs are met through the food we eat. Fruits and vegetables are 80 to 95 percent water, meats are more than 50 percent water, and even dry bread contains about 35 percent water - Some situations, as during hot weather, exercise, or when you are ill, require us to consumer more water

Assessing Eating Behaviors

- Hunger is the physiological impulse to seek food, prompted by lack or shortage of basic foods needed to provide the energy and nutrients that support health - Appetite is the desire to eat; it normally accompanies hunger by is more psychological than physiological - Nutrients are the constituents of food that sustain human physiologically: proteins, carbohydrates, fats, vitamins, minerals, and water - Nutrition is the science that investigates the relationship between physiological function and the essential elements of the foods eaten

Potential Negative Health Effects of Overweight and Obesity

- Mental Health: increased rates of depression and anxiety disorders - Cardiovascular System: high blood pressure; higher triglyceride levels and decreased HDL levels, both factors in the development of cardiovascular disease - Endocrine System: a weight gain of 11-18 pounds doubles a person's risk of type 2 diabetes - Reproductive System: higher rates of sexual dysfunction, increases risk for prostate, endometrial, and uterine cancer; increased risk of breast cancer in women; in pregnant women, increased risks of fetal and maternal death, labor and delivery complications, and birth defects - Immune System: tendency toward more infectious diseases; reduced wound healing - Heart: dramatically increased risk for all forms of heart disease - Respiratory System: increased risk of sleep apnea and asthma - Digestive System: increased risks for colon, gallbladder, and kidney cancers; increased risk of gallbladder disease - Bones and Joints: for every 2-pound increase in weight, the risk of arthritis increases 9%-13%; increased risk of osteoarthritic, especially in weight-bearing joints, such as knees and hips

Minerals

- Minerals are inorganic, indestructible elements that aid physiological processes. - Macrominerals are minerals that the body needs in fairly large amounts. - Trace minerals are minerals that the body needs in very small amounts.

Use the MyPlate Food Guidance System

- MyPlate encourages consumers to eat for health with three general areas of recommendation: - Balance calories: > Enjoy your food, but eat less > Avoid oversized portions - Increase foods: > Fill half your plate with fruits and vegetables > Make at least half your grains whole > Switch to fat-free or 1 percent milk - Reduce foods: > Compare sodium in foods such as soup, bread, and frozen meals > Drink water instead of sugary drinks What is the difference between a serving and a portion? A serving is the recommended amount you should consume, whereas a portion is the amount you choose to eat at any one time.

Factors Contributing to Overweight and Obesity

- Obesogenic: this term describes environments that promote increased food intake, unhealthy foods, and physical inactivity; it refers to conditions that lead people to become excessively fat - More than 71% of US adults (38% obese and 33% overweight) are considered overweight or obese - overweight refers to having a body mass index (BMI) of 25.0-29.9; obesity refers to a BMI of 30 or higher

Choosing Organic or Locally Grown Foods

- Organic foods and beverages are developed, grown, or raised without the use of synthetic pesticides, chemicals, or hormones. - It is almost impossible to assess the health impact of organic versus non-organic foods. - A locavore is someone who eats only food grown close to home. Although organic foods may not have shown an advantage in human health, there may be advantages to the environment in favoring them as less pesticides, chemicals, and hormones enter the soil and water when foods are produced organically.

Previous Explained >

- RDAs: the reference standard for intake levels necessary to meet the nutritional needs of 97 to 98 percent of healthy individuals - AI: the recommended average daily nutrient intake by healthy people when there is not enough research to determine the full RDA - UL: the highest amount of a nutrient an individual can consume daily with risking adverse health effects - AMDR: the intakes of proteins, carbohydrate, and fats that provide adequate nutrition, and they are associated with a reduced risk for chronic disease

Recommended Intakes for Nutrients

- Recommended Dietary Allowances (RDAs) ~ US recommended Dietary allowances (USRDAs) - adequate intake (AI) - Tolerance Upper Intake Level (UL) - Acceptable Macronutrient Distribution Ranges (AMDRs)

Reading A Food Label

- Serving sizes are standardized to make shopping easier - Calories per serving and the number of servings are listed on the label - %DVs tell you if the food is high or low in a nutrient based on a 2,000 calorie diet - Vitamin A, vitamin C, calcium, and iron are required on the label. Other vitamins and minerals are voluntary NEW LABELS - New Labels have bolder and larger type for serving sizes - Calories from fat is removes - %DVs are listed first and explained in a new detailed footnote - Added sugars are listed separately - Vitamin D, calcium, iron, and potassium are required. Other vitamins and minerals are voluntary.

Overview of Various Body Composition Assessment Methods

- Underwater (hydrostatic) weighing: measures the amount of water a person displaces when completely submerged. Fat tissue is less dense than muscle or bone, so body fat can be computed within a 2%-3% margin of error by comparing weight underwater and out of water - Skinfolds: involves "pinching" a person's fold of skin (with its underlying layer of fat) at various locations of the body. The fold is measured using a specially designed caliper. When performed by a skilled technician, it can estimate body fat with an error of 3%-4% - Bioelectrical Impedance Analysis (BIA): involved sending a very low level of electrical current through a person's body. As lean body mass is made up of mostly water, the rate at which the electricity is conducted gives an indication of a person's lean body mass and body fat. Under the best circumstances, BIA can estimate body fat with an error of 3%-4% - Dual-Energy X-Ray Absorptiometry (DXA): the technology is based on using very-low-level X-ray to differentiate between bone tissue, soft (or lean) tissue, and fat (or adipose) tissue. The margin of error for predicting body fat is 2%-4% - Bod Pod: uses air displacement to measure body composition. This machine is a large, egg-shaped chamber made from fiberglass. The person being. measured sits in the machine wearing a swimsuit. The door is closed and the machine measures how much air is displaced. That value is used to calculate body fat, with a 2%-3% margin of error

Was it Circumference and Ratio Measurements

- Waist circumference measurement is increasingly recognized as a useful tool in assessing abdominal fat, which is considered more threatening to health than fat in other regions of the body. - A waistline of greater than 40 inches for men and 35 inches for women may be indicative of greater health risk. - Waist-to-hip ratio measures regional fat distribution. A ratio of greater than 1 in men and 0.8 in women indicates increased health risk. Waist-to-hip ratio is determined by finding the narrowest point at the waist and measuring it. Find the widest point around the hips and buttocks and measure this. Divide the waist measurement into the hip measurement to determine the ratio. For instance, a waist measurement of 36" with a hip measurement of 42" becomes a ratio of 0.86.

DASH (Dietary Approaches to Stop Hypertension)

- a balanced plan developed to fight high blood pressure. eat fruits, vegetables, whole grains, lean proteins, and low-fat dairy. avoid sweets, fats, red eat, and sodium - YES, it is good for diabetes and heart health - Weight Loss Effectiveness: not specifically designed for weight loss - a balanced, sage, and healthy diet, rated the number one best diet overall by US News and World Report in 2016. Although not designed foe weight reduction per se, it is regarded as very effective in improving cholesterol levels and other biomarkers long term

Understanding Calories and Energy Balance

- a calorie is a unit of measure that indicates the amount of energy gained from food or expended through activity - each time a person consumes 3,500 extra calories, it results in one pound of additional storage gat - conversely, each time your body expends 3,500 extra calories, it results in one pound less of body fat

Calories

- a kilocalorie (calorie) is a unit of measure to quantify the energy in food that the body can use - most nutrition labels use the word calorie to refer to kilocalories - energy is defined as the capacity to do work - energy-containing nutrients are proteins, carbohydrates, and fat

Mediterranean

- a plan that emphasizes fruits, vegetables, fish, whole grains, beans, nuts, legumes, olive oil, and herbs and spices. Poultry, eggs, cheese, yogurt, and red wine can be enjoyed in moderation, whereas sweets and red meat are saved for special occasions - YES, it is good for diabetes and heart health - effective for weight loss - widely considered to be one of the more health, sage, and balanced diets. weight loss may not be as dramatic but long-term health benefits have been demonstrated. tied for fourth best overall and third for best healthy eating diet by US News and World Report in 2016. relatively easy to follow

Lifestyle Factors

- although hereditary, metabolism, and environment have an impact on weight management, overweight and obesity are largely due to the way we live - data from the National Health Interview Survey show that just over 41% of adults age 18 and over in the US met the guidelines for aerobic activity through involvement in leisure-time activity - only 20/8% met the minimum guidelines for both aerobic exercise and muscle strengthening

Fast Diet (also known as the 5:2 diet or Intermittent Fasting Diet)

- based on the theory that by drastically reducing calories on two days (500 cal/day) each week and eating normally the other five, you will lose weight - not likely to be good for your heart health and diabetes, as it doesn't follow guidelines for carbohydrates; should talk with registered dietician or health care provider - effective, but weight loss is relatively slow unless calorie intake is monitored on nonfat days and exercise is part of regiment - exceeds dietary guidelines for fat and protein and falls short on carbohydrate recommendation. does encourage fruits and veggies, but feast-and-famine regiment is hard to sustain

Paleo

- based on the theory that digestive systems have not evolved to deal with many modern foods such as dairy, legumes, grains, and sugar; this plan emphasizes meats, fish, poultry, fruits, and vegetables - unknown if it is good for diabetes and heart health - unknown if it effects weight loss (too few studies) - gets low marks by health and nutrition experts due to avoidance of grains, legumes, and dairy, and is higher in fat than the government recommends. missing essential nutrients: costly to maintain. it can be hard to follow long term and has had only few very small studies done to document effectives

Body Mass Index

- body mass index (BMI) is a number calculated from a person's weight and height that is used to assess risk for possible present or future health problems - BMI = weight (kg)/height squared (m2) - people with health weights are those with BMIs of 18.5 to 25 - BMI does not consider the difference between the weight of muscle and fat, a well-muscled person may have a high BMI but still be health

Carbohydrates

- carbohydrates supply us with the energy needed to sustain normal daily activity - the body metabolizes carbohydrates more quickly and efficiently than it does proteins - the two major types are simple carbohydrates and complex carbohydrates - Carbs are converted to glucose - the field for body cells. They play an important role in the functioning of internal organs, the nervous system, and muscles. They are the best fuel for endurance activities

Low-Carb Diets (Atkin, South Beach, and other variations)

- carbs - sugars and "simple starches" such as potatoes, white bread, and rice - are avoided, and some minimize all carb-based foods. emphasis on proteins and fat from meat and eggs are embraced - not likely to be good for diabetes and heart health with so much fat eaten - effective in short-term; mixed long-term results - low-carb diets in most forms are often extremely effective at short-term weight loss, but many experts worry that fat intake is up to three times higher than standard daily recommendations and some even omit fruits, vegetables, and healthy grains

MIND Diet

- combine best elements of DASH and Mediterranean diets into a healthy dietary regimen - YES, it is good for diabetes and heart health - it is effective in weight loss - number two best overall diet rating by US News and World Report in 2016. Noteworthy for potential to boost brain power and reduced risk of cognitive decline

Complex Carbohydrates

- complex carbohydrates provide sustained energy - complex carbohydrates are polysaccharides, which are long chains of monosaccharides - like disaccharides, they must be broken down into simple sugars before the body can use them - starches, glycogen, and fiber are the main types of complex carbohydrates

TLC (Therapeutic Lifestyle Change)

- developed by NIH. focus on CVD risk reduction with fruits and veggies, lean protein, low fat, etc. balanced and effective - YES, it is good for diabetes and heart health - weight loss likely, cholesterol key - sage, balanced, and healthy diet, tied for number two diet with the MIND diet by US News and World Report in 2016. Particularly good for heart health and cholesterol reduction

Medifast

- dieters eat six meals a day, five of them 100-calorie Medifast products. After goal weight loss, people wean from Medifast food and gradually ass back in starchy veggies, whole grains, fruits, and low-fat dairy products - likely to be good for diabetes and heart health - effective in short term; long-term results unproven - Medifast scored above average in short-term weight loss but gets lower marks for keeping weight off. because of the extremely low-calorie intakes on the program, it is hard to stay on the program for long; doesn't teach healthy eating as part of plan

Psychological and Economic Factors

- eating tends to be a focal point of people's lives; it has become a social ritual associated with companionship, celebration, and enjoyment. for many people, the psychosocial aspect of the eating experience is a major obstacle to successful weight control - studies show that socioeconomic facts - how much money you have, where you live, and how well educated you are - also provide obstacles or aids to weight control

Managing your weight

- failure in weight loss is related to thinking about losing weight in terms of short-term dieting rather than long-term lifestyle changes in eating behavior - repeated bouts of restrictive dieting may be physiologically harmful - drugs and intensive counseling may be helpful, but after treatment, many people still regain any weight that they may have lost. Maintaining a healthful body takes constant attention and nurturing over the course of one's whole life

Fats

- fats are the most energy-dense source of calories in the diet - Fats help maintain healthy skin and hair, insulate body organs, maintain body temperature, and promote health cell function - fats make foods taste better and carry fat-soluble vitamins A,D,E,and K to the cells - triglycerides are the most common form of fat circulating in the blood (95% of total body fat) - cholesterol constitutes some of the remaining 5% of body dat and it can accumulate as plaque on the inner walls or arteries, making it a major cause of atherosclerosis > high-density lipoproteins (HDLs) > low-density lipoproteins (LDLs) - Fat functions to provide energy, absorbed certain vitamins: cushion, insulate, and acid nerve condition; and regulate body temperature - HDLs: compounds that facilitate the transport of cholesterol in the blood to the liver for metabolism and elimination from the body. People with a high percentage of HDLs appear to be at lower risk for developing cholesterol-clogged arteries - LDLs: compounds that facilitate the transport of cholesterol in the blood to the body's cells

Fiber

- fiber is the indigestible portion of plant foods that helps move foods through the digestive system, delays absorption of cholesterol and other nutrients, and softens stools by absorbing water. It is found in fruits, vegetables, notes, and grains - a more user-friendly classification of fiber types is either soluble of insoluble - soluble fibers can dissolve in water, form gel-like substances, and can be easily digested by bacteria in the colon - insoluble fibers typically do not dissolve in water and cannot be fermented by bacteria in the colon - fiber, sometimes referred to as "bulk" or "Roughage," is the indigestible portion of plant foods that helps move foods through the digestive system, delays absorption of cholesterol and other nutrients, and softens stools by absorbing water - dietary fiber comprises the indigestible parts of plants - the leaves, stems, and seeds. Functional fiber consists of indigestible forms of carbohydrates; it may come from plants or be manufactured in a laboratory. Total fiver is the sum of dietary fiber and functional fiber in a person's diet. - Soluble fibers are pectins, gums, and mucilages, which dissolve in water. They are easily digested in the colon. Food sources include citrus fruits, berries, oat bran, beans, and some vegetables - Insoluble fibers sich as lignins and cellulose do not dissolve in water and cannot be digested by bacteria. They are found in most fruits, vegetables, and whole grains (brown rice, wheat bran, and whole-grain breads and cereals)

Biggest Loser

- four servings a day of fruits and vegetables, three of protein foods, two of whole grains, and no more than 2000 calories of "extras" like desserts. exercise, food journals, portion control, and calculating personal calories allowances are alls stressed - YES, it is good for diabetes and heart health - it is effective in weight loss - this diet is effective at weight loss. Ranked number one by the US News and World Report in 2016 for this with pre diabetes or diabetes. Helps reduce blood glucose levels and reduces other biomarkers such as cholesterol, triglycerides, etc.

Using Physical Activity for Health, Fitness, and Performance

- inactivity has been linked to the high incidence of obesity, type 2 diabetes, and other chronic physical and mental health diseases - approximately 26.3 percent of American adults do not engage in leisure-time physical activity - about 56.9% of college women and 49.3% of college men do not meet recommended guidelines for physical activity

Social Influence

- invite family and friends to be active with you - join an exercise class to meet new people - explain the importance of exercise and your commitment to physical activity to people who may not support your efforts - find a role model to support your efforts - plan for physically active dates - walking, dancing, or bowling

Improving your eating habits

- keep a daily log of your eating patterns - look for clues in your environment or emotions that may cause you to want food - stress can increase or decrease appetite - once you have evaluated your behaviors and know your triggers, you can devise a plan for improving your eating habits

Complementary Proteins

- legumes and grains - green leads vegetables, grains, and legumes - legumes and nuts and sees - green leads vegetables, nuts and seeds, and legumes

Nutrisystem

- low-calorie, prepackaged meals are ordered online and delivered to your home - Not good for heart health per se, but may help reduce diabetes risks - effective for weight loss short-term; long-term results dependent on adopting healthful eating later - nutrisystem is quite sage and easier to follow than many other diets, and has few nutritional deficiencies if followed as directed, according to experts. It is also expensive (similar to Jenny Craig) due to the cost of ordering food and may not help you learn to eat healthfully after diet is done

Assessing Body Weight and Body Composition

- many people worry about becoming fat, but some fat is essential for healthy body functioning - essential fat is the fat necessary for the maintenance of life and reproductive functions. fat regulates body temperature, cushions and insulates organs and tissues, and is the body's main source of stored energy - storage fat, the nonessential fat that many of us try to shed, makes up the remainder of our fat reserves

Simple Carbohydrates

- most Americans consumer large amounts of simply carbohydrates in their diets - simple carbohydrates provide short-term energy; they are also known as simple sugars - examples of simple sugars are the monosaccharides glucose and fructose - disaccharides are combinations of two monosaccharides; lactose and maltose are disaccharides - Americans consume too many refined carbohydrates; these contain only sugars and starch, which have few health benefits - sugar is found in foods such as ketchup, barbecue sauce, and flavored coffee creamers

Weight Watchers

- new "beyond the scale" program, which emphasizes three components: eating healthier, fitness that fits your life, and "developing skills and supportive connections to help you stay on track." involves tracking good, nutritional values, and exercise. total points allowed depend on activity level and personal weight goals. in-person group meetings or online membership are options - YES, it is good for diabetes and heart health - it is effective in weight loss - consistently rated by experts as one of the top, most effective weight loss programs. flexible programs that don't deny foods, but rather teach about healthy choices. works for both short- and long-term weight loss. support groups are available, but can do online in privacy of home with coaches. planning for indulgences helps maintain control. check your campus or community for meeting times and watch for specials. while not as expensive as some plans, there are membership fees. rated number one weight loss diet by US News and World Report in 2016

Proteins

- next to water, proteins are the most abundant substances in the body - proteins are major components of nearly every cell and are called body builders because of their role in developing and repairing bone, muscle, skin, and red blood cells - they are also the key elements of antibodies - the average American consumers 100 grams of proteins each day - twice the recommended daily amount - proteins are also key elements of enzymes that control the chemical activities of hormones by which our body unctions are regulated. Antibodies are proteins that protect us from disease - whenever you consumer proteins, your body breaks them down into smaller molecules known as amino acids, the building blocks of protein - nine of the 20 different amino acids are termed essential amino acids, meaning that the body must obtain them from the diet; the other 11 can be produced by the body - the body breaks down proteins into molecules called amino acids - dietary proteins that supplies all the essential amino acids is called complete (high-quality) protein - proteins from plant sources are often incomplete in that they may lack one or two of the essential amino acids. However, it is easy for those who do not eat meat to combine plant foods effectively and eat complementary source of plant protein

Overweight and Obesity

- overweight is having a body weight more than 10% above healthy recommended levels: in an adult, a BMI of 25 to 29 - Obesity means having body weight that is more than 20% healthy recommended levels; in an adult, a BMI of 30 or more equal obesity - morbid obesity is have a body weight 100% or more above healthy recommended levels; in an adult, a BMI of 40 or more equals morbid obesity

Physical Activity for Fitness

- physical fitness refers to attributes that are either health or performance related - health-related attributes are cardiorespiratory fitness, muscular strength, muscular endurance, flexibility, and body composition - aerobic capacity (or power) refers to the volume of oxygen the muscles consume during exercise

Jenny Craig

- prepackaged meals do the work of restricting calorie intake. members get personalized meal and exercise plans, plus weekly counseling sessions - YES, it is good for diabetes and heart health - it is effect short-term for weight loss; long-term results dependent on adopting healthful eating later - support and preened meals make weight loss easier; however, it may be difficult to maintain long term. Cons include cost, which will run hundreds of dollars per month for food alone, plus membership fees. lactose- and gluten-intolerant individuals cannot join due to available foods

Types of Dietary Fats

- saturated fats are fats that are unable to hold any more hydrogen in their chemical structure. They are derived mostly from animal sources and are solid at room temperature - Unsaturated fats are fats that exclude hydrogen in their chemical structure. They are derived mostly from plants and are liquid at room temperature - Monounsaturated fatty acids (MUFAs) - Polyunsaturated fatty acids (PUFAs) > Linolenic acid is an omega-6 fatty acid > Alpha-linolenic acid is an omega-3 fatty acid - Saturated fat increases LDL - monounsaturated fat is liquid at room temperate (ex: olive, peanut, and canola oils) - Polyunsaturated fat is also liquid at room temperature (ex: sunflower, corn, and soybean oils). These fats helps to lower total cholesterol - Omega-6 watt acids reduces blood levels of total cholesterol and LDL (bad) cholesterol. It is found in soybeans, peanuts, corn, and sunflower seeds - Omega-3 fatty acid lowers triglycerides, increases HDL, and acts as anticoagulant to prevent blood clotting. It may lower blood pressure and it found in salmon, tuna, flavored, canola oil, sardines, spinach, kale, green leafy vegetables, walnuts, and wheat germ

Lack of motivation, willpower, or energy

- schedule your workout time just as you would any other important commitment - enlist the help of an exercise partner to make you accountable for working out - give yourself an incentive or reward for meeting short-term goals and longer-term goals - schedule your workouts when you feel most energetic. ifs you are too tired to walk a mile, do what you can do. every little bit helps - and every small step is a positive achievement and remind yourself that exercise gives you more energy - get things ready; for example, if you choose to walk in the morning, set out your clothes and shoes the night before

Lack of resources

- select an activity that requires minimal equipment, such as walking, jumping rope, lifting small free weights, or using resistance bands - identity inexpensive resources on campus or in the community - whenever possible, walk, bike, or select active transportation rather than riding - take advantage of no-cost opportunities, such as playing catch or Frisbee. get into a pickup game of basketball, volleyball, or soccer in the park or green space on campus

Complex Carbohydrates: Starches and Glycogen

- starches are an example of a complex carbohydrate group and come from many sources such as flour, pasta, rice, corn, and potatoes - polysaccharides can also be stored in the body's muscles and the liver as glycogen. When the body needs energy, it breaks glycogen down into glucose

Read Food Labels

- the FDA and the USDA developed the percent daily values (%DVs) list that you see on food and supplement labels. The %DV is calculated based on a 2,000 calorie per day diet - The FDA allows five types of health-related claims on the packages of foods and dietary supplements: ~ Nutrient content claims ~ structure and function claims ~ dietary guidance claims ~ qualified health claims ~ health claims

New Fat Advice: Is More Fat Ever Better?

- the bottom line for fat intake is that moderation is the key - no more than 7%-10% of your total calories should come from saturated fat, and no more than 35% should come from all forms of fat - Switching to beneficial fats without increasing total fat intake is ideal

Early Sabotage: A Youthful Start on Obesity

- today's youth tend to eat larger portions and, from their earliest years, exercise less than any previous generation - in addition to environmental, social, and cultural factors, epidemiological studies suggest that maternal undernutrition, obesity, and diabetes during gestation and lactation are also strong predictors of obesity in children

Avoiding Trans Fatty Acids

- trans fats (trans fatty acids) are fatty acids that are produced when polyunsaturated oils are hydrogenated to make them more solid - Trans fats increase LDL cholesterol levels while decreasing HDL cholesterol levels - a diet with just a @5 caloric intake of trans fats is associated with an increased risk of heart disease and heart attack

Underweight

- underweight refers to having a body weight more than 10% below health recommended levels; in an adult, a BMI below 18.5 equals underweight - for men, this refers to body fat that is only 3 to 7% of total body weight; for women, it refers to a level of body fat that is 8 to 15% of total body weight - extremely low body fat causes hair loss, visual disturbances, skin problems, and other issues

Sodium

- use kosher salt - it has 25% less sodium than regular table salt - Sodium is necessary for the regulation of blood and body fluids, transmission of nerve impulses, heart activity, and certain metabolic functions. It enhances flavors, balances the bitterness of certain foods, acts as a preservative, and tenderizes meats, so it's often present in high quantities in many of the foods we eat. - A common misconception is that table salt and sodium are the same. However, table salt accounts for only 15 percent of sodium intake. Most of the sodium in our diet comes from highly processed foods that are infused with sodium to enhance flavor and preservation. Pickles, fast foods, salty snack foods, processed cheeses, canned soups and frozen dinners, many breads and bakery products, and smoked meats and sausages often contain several hundred milligrams of sodium per serving. Many health professionals believe there is evidence that Americans need to reduce sodium. - The Institute of Medicine, the American Heart Association, the FDA, and the US Department of Agriculture (USDA) are among the professional and governmental organizations recommending that healthy people consume fewer than 2,300 milligrams of sodium each day. What does that really mean? For most of us, less than 1 teaspoon of table salt per day is all we need! The latest National Health and Nutrition Examination Survey (NHANES) estimates that the average American over 2 years of age consumes 3,436 milligrams per day.

Vitamins

- vitamins are essential organic compounds that promote growth and reproduction and help maintain life and health - vitamins can be either fat-soluble (vitamins A, D, E, and K) or water-soluble (B-complex vitamins and vitamin C) - vitamins help to maintain nerves and skin, produce blood cells, build bones and teeth, heal wounds, and convert food energy to body energy

Environmental Factors

- we sit more and move less because we use cars and remote controls, have desk jobs, and often spend many hours in front of the computer - we are bombarded with advertising designed to increase our energy intake in the form of high-calorie foods - prepackaged high-fat meals, fast food, and sugar-laden soft drinks are widespread

Keeping Weight Control in Perspective

- weight loss is difficult for many people. people of the same age, sex, height, and weight may have differences of as much as 1,000 calories a day in RMR - it is unrealistic and potentially dangerous to punish your body be trying to lost weight in a short period of time - it is better to try to lose 1 to 2 pounds of weight during the first week and stay with a slow, easy, regiment

The Digestive Process

1. Your mouth prepares for the food by increasing production of saliva, which aids in chewing and swallowing and contains an enzyme that begins breaking down some carbohydrates 2. From the mouth, the food passes down the esophagus, a tube that connects the mouth and the stomach 3. In the stomach, food is mixed by muscular contractions and is broken down with enzymes and stomach acids 4. Further digestive activity and absorption of nutrients take place in the small intestine, aided by enzymes from the small intestine and pancreas, and bile from the liver 5. Water and salts are reabsorbed into the system by the large intestine 6. Solid waste moves into the rectum and is passed out through the anus

2008 Physical Activity Guidelines for Americans

Adults: Key Guidelines for Health - 150 min/week moderate-intensity physical activity OR - 75 min/week of vigorous-intensity physical activity OR - equivalent combination of moderate- and vigorous-intensity physical activity

One person at various stages of weight loss

Before body weight reduction: - Body Weight: 328 lbs - Fat cell size: 0.9 ug/cell - Fat cell number: 75 billion Initial Weight Reduction - Body Weight: 227 lbs - Fat cell size: 0.6 ug/cell - Fat cell number: 75 billion Second Weight Reduction - Body Weight: 165 lbs - Fat cell size: 0.2 ug/cell - Fat cell number: 75 billion

Estimated Daily Calorie Needs

Children: - 2-3 years old > Sedentary: 1,000 > Active: 1,400 Females: - 4-13 > Sedentary: 1,200-1,600 > Active: 1,400-2,200 - 14-18 > Sedentary: 1,800 > Active: 2,400 - 19-25 > Sedentary: 2,000 > Active: 2,400 -26-50 > Sedentary: 1,800 > Active: 2,200-2,400 - 51+ > Sedentary: 1,600 > Active: 2,000-2,200 Males: - 4-12 > Sedentary: 1,200-1,800 > Active: 1,600-2,400 - 13-18 > Sedentary: 2,000-2,400 > Active: 2,600-3,200 - 19-20 > Sedentary: 2,600 > Active: 3,000 - 21-40 > Sedentary: 2,400 > Active: 2,800-3,000 - 41-60 > Sedentary: 2,200 > Active: 2,800 - 61+ > Sedentary: 2,000 > Active: 2,400-2,600

Eating Well in College

If you must eat fast food, try to follow these tips to get more nutritional bang for your buck: > Order salads, but be careful about what you add to them. > Try baked fries. > Avoid giant sizes and refrain from ordering "extra." > Limit beverages and foods that are high in added sugars. > At least once per week, order a vegetable-based product instead of meat when you're eating fast food. In the dining hall, try these ideas: > Choose lean meats, grilled chicken, or vegetable dishes. > Avoid fried foods. > Load up on leafy greens at the salad bar. > Get creative with your meals: have a baked potato with salsa instead of sour cream. > Avoid large portions and going back for seconds. > Pass up high-calorie, low-nutrient foods such as sugary desserts. > Choose fruit or low-fat yogurt to satisfy your sweet tooth.

Including Exercise

Increasing BMR, RMR, or EMR levels will help burn calories - using large muscle groups improves energy expenditure - the number of calories spent depends on: > the number and proportion of muscles used > the amount of weight moved > the length of time the activity takes

Weight-Loss surgery alters the normal anatomy of the stomach

Normal Anatomy - esophagus, stomach, small intestine Sleeve Gastrectory - staples, small stomach pouch, band Gastric Bypass - bypassed stomach, small stomach pound, new connection with small intestine, lower portion of small intestine, unused portion of small intestine Gastric Banding - small stomach pouch, band, larger stomach pouch

Dietary Reference Intakes (DRIs)

Set of recommended intakes for each nutrient published by the Institute of Medicine

Genetic and Physiological Factors

Several factors appear to influence why one person becomes obese and another remains thin, including: - sensitivity to satiety, or feeling full - body type and genes - "Thrift Gene" theory - Metabolic Rates - Hormonal influence: ghrelin and leptin - Fat cells and predisposition to fatness The role of genes remains unclear. It might be that family behavior leads to overweight or obesity. Genetics may play a role in body composition, but the environment also plays a substantial role in the development of obesity. Thrifty gene theory relates to ancestors who have struggled through famine and adapted. These predecessors may have passed on genetic, hormonal, or metabolic predispositions toward fat storage, making it more difficult to lose fat. The basal metabolic rate (BMR) is the rate at which the body uses energy at complete rest. The resting metabolic rate (RMR) is slightly higher than the BMR. It includes the BMR plus any additional energy expended through daily sedentary activities. The exercise metabolic rate (EMR) accounts for the remaining percentage of all daily caloric expenditures. There are many theories, so try to explain why rates are different. Less than 2 percent of people are obese as a result of a thyroid problem. But hormones may still play a part in one's ability to lose weight, control appetite, and sense fullness. An average person has about 25 to 35 billion fat cells, whereas a moderately obese person has 60 to 100 billion and an extremely obese person has as many as 200 billion. This is called hyperplasia, and it may be due to the mother's dietary habits even prior to birth. The next slide illustrates this theory.

Table 5.3

Sodium: - Primary Functions: > fluid and acid-base balance; nerve impulses and muscle contraction - Recommended Intake: > Adults: 1.5 g/day (1,500 mg/day) - Reliable Food Sources: > table salt, pickles, most canned soups, snack foods, luncheon meats, canned tomato products Calcium: - Primary Functions: > Part of bone; muscle contraction, acid-base balance, and nerve transmission - Recommended Intake: > Adults: 1,000 mg/day - Reliable Food Sources: > milk/yogurt/cheese, sardines, collard greens and spinach, calcium-fortified juices Iron: - Primary Functions: > part of hemoglobin and myoglobin - Recommended Intake: > Men: 8 mg/day > Women: 18 mg/day - Reliable Food Sources: > meat/fish/poultry, fortified cereals, legumes

Foodborne Illness: What Problem?

Symptoms - fever - nausea and vomiting - dehydration - upset stomach - cramps - diarrhea

Table 5.2

Thiamin - Primary Functions: > carbohydrate and protein metabolism - Recommended Intake: > Men: 1.2 mg/day > Women: 1.1 mg/day - Reliable Food Sources: > pork, fortified cereals, enriched rice and pasta, peas, tuna, legumes Riboflavin - Primary Functions: > carbohydrate and fat metabolism - Recommended Intake: > Men: 1.3 mg/day > Women: 1.1 mg/day - Reliable Food Sources: > beef liver, shrimp, dairy foods, fortified cereals, enriches breads and grains Nicacin - Primary Functions: > carbohydrate and fat metabolism - Recommended Intake: > Men: 16 mg/day > Women: 14 mg/day - Reliable Food Sources: >meat/fish/poultry, fortified cereals, enriched breads and grains, canned tomato products Vitamin B6 - Primary Functions: > carbohydrate and amino acid metabolism - Recommended Intake: > Men and women aged 19-50: 1.3 mg/day - Reliable Food Sources: > garbanzo beans, meat/fish/poultry, fortified cereals, white potatoes Folate - Primary Functions: > amino acid metabolism and DNA synthesis - Recommended Intake: > Men: 400 ug/day > Women: 400 ug/day - Reliable Food Sources: > fortified cereals, enriched breads and grains, spinach, legumes, liver Vitamin B12 - Primary Functions: > formation of blood cells and nervous system - Recommended Intake: > Men: 2.4 ug/day > Women: 2.4 ug/day - Reliable Food Sources: > shellfish, all cuts of meat/fish/poultry, dairy foods, fortified cereals Pantothenic Acid: - Primary Functions: > fat metabolism - Recommended Intake: > Men: 5 mg/day > Women: 5 mg/day - Reliable Food Sources: >meat/fish/poultry, shiitake mushrooms, fortified cereals, egg yolks Biotin - Primary Functions: > carbohydrate, fat, and protein metabolism - Recommended Intake: > Men: 30 ug/day > Women: 30 ug/day - Reliable Food Sources: > nuts, egg yolks Vitamin C - Primary Functions: > collagen synthesis, iron absorption, and promotes healing - Recommended Intake: > Men: 90 mg/day > Women: 75 mg/day > Smokers: 35 mg more perl day than RDA - Reliable Food Sources: > Sweet peppers, citrus fruits and juices, broccoli, strawberries, kiwi Vitamin A - Primary Functions: > immune function, maintains epithelial cells, healthy bones and vision - Recommended Intake: > Men: 900 ug > Women: 700 ug - Reliable Food Sources: > beef and chicken liver, egg yolks, milk. > Carotenoids found in spinach, carrots, ago, apricots, cantaloupe, pumpkins, yams Vitamin D - Primary Functions: > promotes calcium absorption and healthy bones - Recommended Intake: > Adults aged 19-70: 15 ug/day - 600 IU/day - Reliable Food Sources: > canned salmon and mackerel, milk, fortified cereals Vitamin E - Primary Functions: > protects cell membranes and acts as a powerful antioxidant - Recommended Intake: > Men: 15 mg/day > Women: 15 mg/day - Reliable Food Sources: > sunflower seeds, almonds, vegetable oils, fortified cereals Vitamin K - Primary Functions: > blood coagulation and bone metabolism - Recommended Intake: > Men: 120 ug/day > Women: 90 ug/day - Reliable Food Sources: > kale, spinach, turnip greens, Brussels sprouts

The concept of energy balance

energy expenditure = energy intake