Nutrition Final ExamChapters 5, 6,7, 8, 10, & 11

Minerals for Healthy blood

Trace minerals associated with hemoglobin- iron, zinc, copper All body cells require a continuous supply of water, oxygen, energy, and building materials The blood transports oxygen and nutrients to cells and removes wastes Three trace minerals serve vital blood-related functions, especially oxygen carrying: iron, zinc, and copper Iron: hemoglobin, the iron-containing protein in red blood cells, carries oxygen from the lungs to body tissues; iron in myoglobin holds oxygen for muscle use. Zinc: needed to make hemoglobin Copper: needed to make hemoglobin

Triglycerides

glycerol + 3 fatty acids -Fats: lipids that are solid at room temperature -Oils- lipids that are liquid at room temp. Fatty acids differ in: -Chain length: number of carbons (affects solubility)- long chain fatty acids are insoluble in water -Decree of saturation- Saturated fatty acids have the maximum number of hydrogen atoms.

Saturated fatty acids

saturated with hydrogen

Osteoperosis

-Silent disease -Weaking of bones that leads to fractures -Diagnosed through DEXA scan Osteoporosis threatens the integrity of the skeleton in some 53 million adults in the United States One out of two women and one out of five men over age 50 will suffer an osteoporosis-related fracture in their lifetime What is bone loss? Adult bone loss affects the entire skeleton, but it occurs first in the pelvis and spine Osteoporosis is a silent disease because symptoms do not usually occur until late in life The disease often results in fractures of the hip, spine, and wrists, which occur with very little or no stress or pressure Fewer than 50 percent of all women with hip fractures return to previous activity levels, while many are confined to wheelchairs Approximately 20 percent of those women die of complications within the first year after hip fractures A bone density test can detect low bone density before a fracture occurs, or predict your chances of fracturing a bone in the future The National Osteoporosis Foundation encourages women to discuss with their physician the possibility of having their bone density measured at the onset of menopause, when bone loss sharply accelerates, or if they have other medical conditions that increase their risk for osteoporosis The more risk factors you have for osteoporosis, the more you need to evaluate your bone density as you age. More prevalent in women than men: -Women generally have less bone mass than men -Women typically have lower calcium intakes than men -Women more often use weight-loss diets, which tend to be low in calcium -Bone loss begins earlier in women because of women's different hormonal makeup -Pregnancy and lactation decrease the calcium reserves in bones whenever calcium intake is inadequate -Women live longer than men, and bone loss continues with aging Osteoporosis is more prevalent in women than in men after age 50 for several reasons: Women generally have less bone mass than men do Women typically have lower calcium intakes than men Women often use weight-loss diets, which tend to be low in calcium and lead to bone loss Bone loss begins earlier in women because of women's different hormonal make-up, and the loss is accelerated at menopause, when their protective estrogen secretion declines Pregnancy and lactation decrease the calcium reserves in bones whenever calcium intake is inadequate Women live longer than men do, and bone loss continues with aging. Look at diagram on PPT FIGURE 8-21 The Calcium Gap: Daily Calcium Intakes in the United States Compared to Recommended Intakes Maintaining adequate calcium intake during childhood and adolescence is necessary for the attainment of peak bone mass, which may be important in reducing the risk of fractures and osteoporosis later in life. For the most part, very young children—less than age 3—meet their recommended calcium intakes. In contrast, according to national survey data, most older children fail to achieve the recommended intake of calcium. Likewise, most adult women of any age and adult men after age 70 do not meet their recommended calcium intakes. Factors that play a role in Osteoporosis: -Age -Gender -Age-related decline in hormones -Abnormal absence of menstrual periods(estrogen deficiency): athletic amenorrhea -Family history -Race and ethnic background -Body build Can osteoporosis be prevented? There is no cure for osteoporosis, but you can take steps to minimize your risk Risks are: Advanced Age—more bone is lost than built in old age Female gender—osteoporosis is four times more common in women Age-related decline in hormones—menopause causes an accelerated bone mineral loss for about ten years Post-menopausal women comprise the largest segment of people with osteoporosis The risk of osteoporosis increases with older men as testosterone levels fall Abnormal absence of menstrual periods—other reasons for cessation of the menstrual cycle (athletic amenorrhea, eating disorders) also increase the risk for osteoporosis Family history—an incidence in the immediate family also increases risk Race and ethnic background—while many Caucasians, Asians, and Hispanics are at great risk, African American women are at lower risk Body build—the smaller and thinner the person the greater the risk. h. Sedentary lifestyle—inactivity leads to bone loss. i. Smoking and alcohol—smokers tend to weigh less and female smokers have lower estrogen levels. Alcohol decreases bone building, interferes with calcium absorption, and may increase excretion. j. Medical conditions—certain medical conditions including drugs to treat them increase the risk. k. A bone-healthy diet—adequate calcium throughout life helps protect the bones. i. Calcium early in life helps achieve peak bone mass. ii. Adequate vitamin D increases calcium absorption. iii. Many adolescent and adult females fail to get adequate dietary calcium. iv. High intakes of phosphorus, protein, retinol (vitamin A), and sodium may adversely affect calcium in the body. v. Adequate intakes of vitamins C and K help maintain bone health. vi. Potassium, magnesium, and fruit and vegetable intake are associated with greater bone density in older adults. •Factors that play a role in Osteoporosis -Sedentary lifestyle -Smoking and excessive alcohol -Medical conditions -A bone-healthy diet that includes calcium, vitamin D, and other nutrients: good nutrition is important to building strong bones Sedentary lifestyle—inactivity leads to bone loss. Smoking and alcohol—smokers tend to weigh less and female smokers have lower estrogen levels. Alcohol decreases bone building, interferes with calcium absorption, and may increase excretion. Medical conditions—certain medical conditions including drugs to treat them increase the risk. A bone-healthy diet—adequate calcium throughout life helps protect the bones. Calcium early in life helps achieve peak bone mass. Adequate vitamin D increases calcium absorption. Many adolescent and adult females fail to get adequate dietary calcium. High intakes of phosphorus, protein, retinol (vitamin A), and sodium may adversely affect calcium in the body. Adequate intakes of vitamins C and K help maintain bone health. Potassium, magnesium, and fruit and vegetable intake are associated with greater bone density in older adults. The video talks about the increased risk for osteoporosis in relation to some medicines and other health conditions 2:20 Prevention: -Maximize peak bone mass; be vigilant about keeping the bones well supplied with calcium -Consume alcohol only in moderation, if at all, and do not smoke -Exercise regularly, incorporating weight-bearing exercise -For women at or nearing menopause, talk to your health care provider about how to slow bone loss after menopause Eat a nutritious diet and exercise throughout life Maximize peak bone mass and be vigilant about keeping the bones well supplied with calcium Consume alcohol only in moderation, if at all, and avoid cigarettes altogether Exercise regularly, since exercise can reduce the risk of developing osteoporosis by making bones stronger and increasing their ability to absorb calcium Weight bearing exercises like walking, jogging, jumping rope and weight training exercises for all the major muscle groups For women at or nearing menopause, talk to your healthcare provider about the need for bone density testing, hormone replacement therapy, or other treatments to slow bone loss after menopause Calcium supplements: -Calcium Carbonate - 2-3 x/day •Consume with meals to absorption -Calcium Citrate •Better absorbed - especially in older people *Avoid calcium from dolomite, oyster shell & bone meal - may contain lead Those who cannot or will not adjust their diets to get enough calcium from food may need supplements Supplements are easy to take, but do not offer other nutrients such as thiamin, riboflavin, niacin, potassium, phosphorus, magnesium, zinc, vitamin A, and vitamin D found in milk Calcium carbonate is the least expensive and contains the most calcium per pill, but an organic salt, such as calcium citrate, is better absorbed Take calcium carbonate two or three times a day in divided doses with meals to improve absorption, or try a chewable tablet, or take a calcium carbonate pill with a glass of orange juice, which aids in its dissolving Many calcium supplements come with added nutrients, such as vitamin D and magnesium, and you may not need these added nutrients if you are consuming a nutritious diet, taking a multivitamin-mineral pill, or eating highly fortified cereals Choose a supplement that contains at least 300 milligrams of calcium because calcium is best absorbed in doses of 500 milligrams or less; consuming supplements with more than 500 milligrams of calcium per pill is not advantageous A generic brand is fine to use; just check the label to see how much elemental calcium and which form of calcium it contains Avoid calcium supplements derived from dolomite, oyster shell, or bone meal; some have been found to be lead contaminated

7.1 Meet the Vitamins

-Vitamins- potent compounds that perform many tasks in the body to promote growth and reproduction and maintain health and life. -Vitamins work to keep nerves and skin healthy, build bone, teeth, and blood; and heal wounds, among many other things. Don't provide calories, but help the body make use of the calories consumed via food.

Vitamin B6

-water soluble -Helps make hemoglobin -Protein metabolism. -Proportional to protein intake. -Meats, vegetables, and whole grain cereals -DRI (19-50)- 1.3mg/day

Fat digestion

1. Solid fats start to melt 2.Mixes with gastric juices, last to exit, 3. Bile (gallbladder) starts to break down fat in small intestine. 4. Pancreas secretes enzymes into small intestine to continue breaking down fat. 5. Fat is absorbed into bloodstream either by itself or with cholesterol 6. Some fat and cholesterol is trapped in fiber and is excreted -Look at emulsification of fat by bile diagram.

Delivery of Oxygen by the heart and lungs to the muscles

1. the lungs deliver oxygen to the blood 2. the circulatory system carries the oxygenated blood around the body 3. The muscles and other tissues remove oxygen from the blood and release carbon dioxide into it. 4. the blood carries the carbon dioxide back to the lungs 5. the lungs remove carbon dioxide, making the blood ready to be reloaded w/ oxygen.

Antioxidants- A (as beta carotene), C, E

Antioxidants help fight free radicals -Free radicals: toxic compounds created in the body by chemical reactions that use oxygen; also created due to pollutants. -They enhance the immune system -Destroy free radicals -Reduce inflammation in blood vessels. LOOK AT DIAGRAM

Using % Body Fat as a measure of health

Desirable range for health: Males 12-20% (25+ is obese) Females 20-30% (33+ is obese) There are different ways to access body fat % The health risks of obesity refer to people who have excess fat On average, men having over 25 percent body fat and women having over 33 percent body fat are considered obese. More desirable measures are 12-20 percent body fat for most men and 20-30 percent body fat for most women.

How can you tell if you have a vitamin deficiency?

Dietary analysis Confirmed by a physician Healthy children and adults would be able to get all the nutrients they need by eating a variety of foods Who may need supplements? -Low calorie diets, people with diseases Some supplements are recommended for some populations, including: a. People on very low-calorie diets b. People with diseases or taking medications that interfere with appetite, absorption, or excretion of nutrients c. Strict vegetarians d. Women who are pregnant, planning on becoming pregnant, or breastfeeding e. Women with excess menstrual bleeding f. People with lactose intolerance g. Older adults h. People recovering from surgery, burns, or other illnesses i. People with or at risk for heart disease j. People with alcohol or other drug addictions

Energy balance will determine weight gain or weight loss

Energy balance will determine weight gain or weight loss. Energy in as calories and energy out as expenditure (resting, activity, exercise). You store extra energy as fat if you eat more food energy in a day than you use to fuel your metabolic and other activities, and likewise you lose stored fat only if you eat less food energy in a day than you use as fuel. Change in energy stores = Energy in − Energy out Energy in = calories consumed 3,500 excess calories stores one pound of fat Energy out Metabolic activities Muscle activities Note: A small amount of thermic energy is needed to process the food consumed Energy in- calories consumed -3,500 excess calories stores 1 lb of fat Energy Out -Basal metabolism (60-65%) -Physical activity (25-35%) -Thermic Effect of food (5-10%) FIGURE 10-9 How the Body Expends Energy The body expends most of its energy on basal metabolism— maintaining basic physiological processes such as breathing, heartbeat, and other involuntary activities. The second largest amount of energy is expended for voluntary physical activities— includes daily activities and formal exercise workouts - this amount that will vary by activity level. A minor amount of energy is also used for the thermic effect of food— the energy needed to digest, absorb, and process the food you eat.

The DASH diet and Myplate Food guide

Food group- grains -Servings/day: 1,600 calories: 6 -2,000 calories: 6-8 -2,600 calories: 10-11 Significance to the dash eating plan- major sources of energy and fiber. FIGURE 8-18 The DASH Diet Eating Pattern The DASH eating pattern is lower in fat, saturated fat, cholesterol, and sodium, and higher in complex carbohydrates, potassium, magnesium, and calcium than the typical American diet. *Sweets should be low in fat (for example, jelly, jam, sugar, maple syrup, fruit-flavored gelatin, jelly beans, hard candy, sorbet, fruit ices). **Whole grains are recommended for most grain servings as a good source of fiber and nutrients SOURCE: NHLBI, DASH Eating Plan; available at www.nhlbi.nih.gov. Serving Sizes 1 slice bread 1 oz dry cereal ½ cup cooked rice, pasta, or cereal Examples and Notes Whole wheat bread and rolls, whole wheat pasta, English muffin, pita bread, bagel, cereals, grits, oatmeal, brown rice, unsalted pretzels and popcorn Food group: veggies •Servings Per Day -1,600 Calories: 3-4 -2,000 Calories: 4-5 -2,600 Calories: 5-6 •Significance to the DASH Eating Plan -Rich sources of potassium, magnesium, and fiber FIGURE 8-18 The DASH Diet Eating Pattern Serving Sizes 1 cup raw leafy vegetable ½ cup cut-up raw or cooked vegetable ½ cup vegetable juice Examples and Notes broccoli, carrots, collards, green beans, green peas, kale, lima beans, potatoes, spinach, squash, sweet potatoes, tomatoes Significance of Each Food Group to the DASH Eating Plan Rich sources of potassium, magnesium, and fiber Food group- fruits •Servings Per Day -1,600 Calories: 4 -2,000 Calories: 4-5 -2,600 Calories: 5-6 •Significance to the DASH Eating Plan -Important sources of potassium, magnesium, and fiber Serving Sizes 1 medium fruit ¼ cup dried fruit ½ cup fresh, frozen, or canned fruit ½ cup fruit juice Examples and Notes Apples, apricots, bananas, dates, grapes, oranges, grapefruit, grapefruit juice, mangoes, melons, peaches, pineapples, raisins, strawberries, tangerines Significance of Each Food Group to the DASH Eating Plan Important sources of potassium, magnesium, and fiber Food group: fat-free or low fat milk and milk products •Servings Per Day -1,600 Calories: 2-3 -2,000 Calories: 2-3 -2,600 Calories: 3 •Significance to the DASH Eating Plan -Major sources of calcium and protein Serving Sizes 1 cup milk or yogurt 1½ oz cheese Examples and Notes Fat-free (skim) or low-fat (1%) milk or buttermilk; fat-free, low-fat, or reduced-fat cheese; fat-free or low-fat regular or frozen yogurt Food group- lean meats, poultry, and fish •Servings Per Day -1,600 Calories: 3-6 -2,000 Calories: 6 or less -2,600 Calories: 6 •Significance to the DASH Eating Plan -Rich sources of protein and magnesium Serving Sizes 1 oz cooked meats, poultry, or fish 1 egg Examples and Notes Select only lean meats; trim away visible fat; broil, roast, or poach; remove skin from poultry Food group: nuts, seeds, and legumes •Servings Per Day -1,600 Calories: 3 per week -2,000 Calories: 4-5 per week -2,600 Calories: 1 •Significance to the DASH Eating Plan -Rich sources of energy, magnesium, protein, and fiber Serving Sizes 1/3 cup or 1½ oz nuts 2 Tbsp peanut butter 2 Tbsp or ½ oz seeds ½ cup cooked legumes (dry beans and peas) Examples and Notes Almonds, hazelnuts, mixed nuts, peanuts, walnuts, sunflower seeds, peanut butter, kidney beans, lentils, split peas Food groups: fats and oils •Servings Per Day -1,600 Calories: 2 -2,000 Calories: 2-3 -2,600 Calories: 3 • •Significance to the DASH Eating Plan -The DASH study had 27 percent of calories as fat, including fat in or added to foods Serving Sizes 1 tsp soft margarine 1 tsp vegetable oil 1 Tbsp mayonnaise 2 Tbsp salad dressing Examples and Notes Soft margarine, vegetable oil (such as canola, corn, olive, or safflower), low-fat mayonnaise, light salad dressing Food group: Sweets and added sugars •Servings Per Day -1,600 Calories: 0 -2,000 Calories: 5 or less per week -2,600 Calories: ≤2 •Significance to the DASH Eating Plan -Sweets should be low in fat Serving Sizes 1 Tbsp sugar 1 Tbsp jelly or jam ½ cup sorbet, gelatin 1 cup lemonade Examples and Notes Fruit-flavored gelatin, fruit punch, hard candy, jelly, maple syrup, sorbet and ices, sugar

Iron

Found in every living cell -Needed to make hemoglobin- hemoglobin carries oxygen in the blood -Low levels lead to iron-deficiency anemia- weakness, tiredness, headaches, increased sensitivity to Cole- most common nutritional disorder in the world. Iron is the body's oxygen carrier; it is bound to the protein hemoglobin in the red blood cells, which helps transport oxygen from lungs to tissues and so permits the release of energy to fuel the cells' work When the iron supply is too low, iron-deficiency anemia occurs characterized by weakness, tiredness, apathy, headaches, increased sensitivity to cold, and paleness that reflects the reduction in the number and size of the red blood cells The WHO estimates that for 75 percent of the world's population, dietary intake of iron is inadequate The impact of iron deficiency is felt long before anemia is diagnosed People don't appear to have an obvious deficiency; they just appear unmotivated and apathetic and become unfit because they are physically less active In the United States, iron deficiency remains relatively prevalent in toddlers, adolescent girls, and women of childbearing age The cause of iron deficiency is usually malnutrition, either from limited access to food or high consumption of foods low in iron Blood loss is another cause of malnutrition, caused by parasitic infections of the digestive tract in many countries The typical Western diet only provides about 5-6 milligrams of iron per 1000 calories Iron needs: -8mg/day for men -18mg/day for women Females need more -They eat less food -Lose iron with mensuration -Needs increase with pregancy Too much iron can lead to toxicity. Adult men easily get the recommended intake of iron, 8 milligrams Women may have normal blood cell counts or hemoglobin levels and yet may need more iron because their body stores may be depleted, a factor that doesn't show up in standard tests Women typically eat less food then men and, because of that, their iron intakes are lower Women menstruate; therefore, their iron losses are greater The recommended intake for women before menopause is 18 milligrams per day; pregnant women need 30 milligrams daily Iron Toxicity Large amounts of iron can be toxic to the body Iron overload is a condition in which the body absorbs excessive amounts of iron and is more common in men than in women Tissue damage occurs, especially in organs that store iron such as the liver Infections are more likely to occur because bacteria thrive on iron-rich blood Although iron is an important essential nutrient, it can also act as a powerful oxidizing agent in reactions that produce free radicals in the body Avoid taking extra supplemental iron unless you have been diagnosed as deficient Be sure to keep iron supplements out of reach of children because they can fatally overdose on such tablets The best meat sources are liver, red meats, poultry, fish, oysters, and clams. Among the grains, whole grains and enriched and fortified breads and cereals are the best, and dried beans are a good source. Some fruits and vegetables contain considerable amounts of iron, whereas foods in the milk group are poor iron sources. Two types of iron: -Heme iron (more reliably absorbed)- meats, poultry, fish. -Nonheme iron- plant and animal food -Vitamin C with meals promotes iron absorption -Iron cookware contributes iron to the cooked food. -Iron absorption is inhibited by binders- phytates, oxalates, tannons, and fiber. Ways to Enhance Iron Absorption Iron occurs in two forms as heme (iron bound into the iron-carrying proteins such as hemoglobin found in meats, poultry, and fish) and as nonheme (iron in both plant and animal sources). Heme iron is better absorbed than nonheme iron Nonheme iron's absorption is affected by many factors, including the amount of vitamin C consumed with meals Vitamin C promotes iron absorption and can triple the amount of nonheme iron absorbed from foods eaten at the same meal Iron obtained from cookware or soil, called contamination iron, can also increase iron intake significantly This form of iron is not as well absorbed as the iron from meat, but every little bit helps Some food components interfere with iron absorption Examples are phytates, tannins, and fiber—all speed up intestinal transit

Location of Body fat

Important Body types: -Apple-shaped (central obesity): fat round the abdomen- associated with increased risk for developing certain diseases. -Pear-shaped: fat on the hips, thighs, butt. Distribution of Body Fat 2 Body types are: Apple-shaped & Pear-shaped The distribution of body fat has health implications. Excess fat around the middle, called central obesity, is associated with increased health hazards. People who store most of their excess fat around the abdomen (typically men) are at greater risk for developing diabetes, hypertension, elevated levels of blood cholesterol, and heart disease then people who store excess fat elsewhere on the body.

Characteristics of Water soluble and fat soluble vitamins

Look at diagram on slides

Chapter 11 introduction

Nutrition and Physical activity is a 2 way street -both are important for health Mounting evidence suggests that our bodies need regular, moderate exercise that gets our hearts beating and forces our muscle to work harder than they usually do to stay healthy Physiologically speaking, Overall Fitness is a balance between different body systems Flexibility is important with respect to the joints. Strength and Endurance are important with respect to muscles.

Phytonutrients in foods: the phytochemical superstars

Phytonutrients are plant chemicals -May affect health and prevent diasease: inhibit activation of carcinogens or detox carcinogens. Stimulate immune response or scavenge free radicals. -how to get these possible beneftits: Myplate, consume Whole Foods- suppliments= less effective Color your plate- eat recommended servings of fruits and veggies. Food medicine chart

8.2 Minerals for Healthy Bones

Principal minerals found in bones -Calcium -Phosphorus Forms of bone tissue: -Trabecular -Cortical Low calcium intake- hormones and vitamin D instigate release of calcium from trabecular bone. Bones are comprised of living tissue based on the protein collagen, into which crystals of bone minerals—calcium and phosphorus—are deposited Bone tissue has two forms: trabecular and cortical bone Cortical bone - the thick, ivory-like outer portion, provides a covering for the inner trabecular bone Trabecular bone - forms a lacy network of calcium-containing crystals that are sponge-like in appearance When calcium intakes are low, hormones and vitamin D cause trabecular bone to release calcium into the blood, causing—over time—the bones to become less dense and fragile

The Use of Glycogen and body fat for energy during physical activity

Refer to diagram on PPT 1. The liver can convert its limited store of glycogen to glucose to help meet the energy demands of the working muscles 2. the body can also help meet the energy demands of the working muscles by breaking down its supply of body fat (triglycerides) to fatty acids. 3. the circulatory system carries fuel (glucose and fatty acids) to the muscle 4. The muscle can convert its own limited supply of glycogen to glucose for use as energy. Muscle triglycerides can also be converted to fatty acids and used for energy 5. The working muscles can pick up circulating glucose and fatty acids from the blood and metabolize them for energy. Since the trained muscle is better equipped to use fat for energy, it can use more fat for energy than the untrained muscle and can thereby conserve its limited glycogen supply for a longer period of time.

Nutrition Action: Diet andBlood pressure

Risk factors for high blood pressure: -Family history -Race (African Americans > whites) -Age (tends to rise w/ age) -Obesisty -Excess alcohol consumption -Sedentary lifestyle. A diet high in salt contributes to a public health problem known as hypertension (or high blood pressure) Risk factors including Family history, Race and Age cannot be modified A number of other dietary factors play a role in the rise of blood pressure that afflicts some 50 million Americans Obesity ( #1 dietary culprit linked to hypertension) Excessive weight forces the heart to work harder to supply the extra pounds of tissue with blood. High blood pressure occurs about twice as often among obese people as it does in thinner people. Losing a little weight, regardless of sodium intake, can be enough to get a high blood pressure level back under control. With increasing obesity, age, and blood pressure comes an increasing probability that a person will become salt sensitive and must therefore keep sodium intake to a minimum. Alcohol Drinking excessive amounts of alcohol can lead to high blood pressure. The National High Blood Pressure Education Program recommends that to control high blood pressure, those who drink do so only in moderation —less than two ounces of alcohol daily. Other lifestyle recommendations Attention to a healthful lifestyle can also help prevent the problem from arising in the first place Hypertensive people should lose weight and drink alcohol in moderation & exercise more Diets rich in high-potassium foods tend to go hand in hand with low sodium consumption and help maintain a normal blood pressure Some studies indicate that people who eat high-calcium diets are less likely to have high blood pressure Recommendations are to eat a diet that contains two to three servings daily of calcium-rich foods Some evidence suggests that eating a diet that includes monounsaturated fat and is low in saturated fat helps to lower blood pressure Eating such a diet will help prevent heart disease, a condition for which development of hypertension is a risk factor. 5. An Eating Plan to Reduce High Blood Pressure a. Following a particular eating plan called the DASH diet and reducing the amount of sodium consumed can lower blood pressure. b. The "DASH diet" is Dietary Approaches to Stop Hypertension. i. It is a diet high in fruits, vegetables, whole grains, and low-fat dairy products, and is low in total fat, saturated fat, and cholesterol. ii. Studies have shown people on the diet have decreases in blood pressure. iii. Eating such a way may also reduce risk for heart disease, diabetes, osteoporosis, and cancer. c. If you want to prevent a rise in blood pressure as you age and reduce your risk of developing high blood pressure, use the following tips: i. Adopt an eating pattern rich in fruits, vegetables, legumes, and low-fat dairy products, similar to the DASH diet. ii. Maintain a normal weight. iii. Keep your sodium intake at or below recommended levels: 1) <2,300 milligrams daily for healthy adults without risk factors. 2) <1,500 mg daily for those 51 or older, African Americans, and those with diabetes, hypertension, or chronic kidney disease. iv. Pursue an active lifestyle. v. If you drink, use moderation. vi. Don't smoke because smoking raises blood pressure and risk for heart disease. FIGURE 8-17 Are Your Numbers Up? Video 1:43 Hypertension has been called a "silent killer" that cannot be felt and may go undetected for years. That's why it is crucial to have your blood pressure checked regularly. Diagnosis of hypertension requires at least 2 elevated readings The first of the two numbers in a blood pressure reading: Systolic pressure - represents the force exerted by the heart as it contracts to pump blood throughout the body (measured by the number of millimeters that the pressure pushes a column of mercury up a tube (mmHg)) The second number, Diastolic pressure - is a measure of the pressure the blood exerts on artery walls between heartbeats. A reading of below 120 over 80 millimeters of mercury is considered "optimal" for adults 18 years and older. Measurements between 120 over 80 and 139 over 89 are classified as prehypertension. Individuals with prehypertension are at increased risk for progression to hypertension and are encouraged to make lifestyle changes to prevent hypertension. Individuals in the 130 over 80 to 139 over 89 range are at twice the risk to develop hypertension as those with lower values. Beyond those levels, the risks of heart attacks and strokes rise in direct proportion to increasing blood pressure.* *The categories are for adults not taking high blood pressure medications. If your systolic and diastolic numbers fall into different categories, your overall status depends on the higher category. SOURCE: National Institutes of Health, National Heart, Lung, and Blood Institute, The Eighth Report of the Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure (Washington, DC: U.S. Department of Health and Human Services, January 2014). -The DASH (dietary approaches to stop hypertension) diet: high in fruits, veggies, whole grains, and low fat dairy products. Low in total fat, saturated fat, and cholesterol. -DASH- sodium study: the DASH diet combined with sodium reduction lowers blood pressure even more than the DASH diet alone. An Eating Plan to Reduce High Blood Pressure Following a particular eating plan called the DASH diet and reducing the amount of sodium consumed can lower blood pressure The "DASH diet" is Dietary Approaches to Stop Hypertension It is a diet high in fruits, vegetables, whole grains, and low-fat dairy products, and is low in total fat, saturated fat, and cholesterol The DASH eating pattern is lower in fat, saturated fat, cholesterol, and sodium, and higher in complex carbohydrates, potassium, magnesium, and calcium than the typical American diet Studies have shown people on the diet have decreases in blood pressure Eating such a way may also reduce risk for heart disease, diabetes, osteoporosis, and cancer 6 tipes to reduce the risk of developing high blood pressure: 1. adopt healthy eating pattern (DASH) 2. Maintain normal weight; lose weight if necessary. 3. keep sodium intake levels low. 4. pursue an active lifestyle 5. drink in moderation 6. no smoking. If you want to prevent a rise in blood pressure as you age and reduce your risk of developing high blood pressure, use the following tips: Adopt an eating pattern rich in fruits, vegetables, legumes, and low-fat dairy products, similar to the DASH diet Maintain a normal weight Keep your sodium intake at or below recommended levels: <2,300 milligrams daily for healthy adults without risk factors <1,500 mg daily for those 51 or older, African Americans, and those with diabetes, hypertension, or chronic kidney disease Pursue an active lifestyle If you drink, use moderation Don't smoke because smoking raises blood pressure and risk for heart disease

Other sources of Omega 3 fatty acids

- fish, especially oily cold water fish like salmon, cod, catfish, and trout, herring bluefish, sardines, etc- at least 2x a week can help reduce blood clot formation, decrease risk of arrhythmias. decrease triglyceride levels, decrease plaque, improve arterial health, and lower blood pressure. -Flaxseed, flaxseed oil, chia seeds, canola oil, soy products, pecans, and walnuts. -health experts- say to decrease consumption of omega 6 fatty acids such as vegetable oils (corn, safflower, sesame, sunflower) and increase intake of omega 3 fatty acids to achieve a more healthful balance between the two types of fats.

Understanding fat replacers.

-"Fat free" -Substituting egg whites for whole eggs and fat free milk for whole milk as well as removing butter. -Add starches, gums, and gels to their products. They hold water and impart a smooth, creamy texture similar to that of fat and add form and structure to foods. -Foods made with fat replacers- less fat and fewer calories. -Olestra- resembles a triglyceride but is structures in a way that prevents it from being broken down by digestive enzymes in the body, thereby allowing it to pass through the digestive tract completely unabsorbed. -Interferes with absorption of fat-soluble vitamins (A,D,E, K) as well as beta carotene. -Must be fortified with the fat- soluble vitamins -Overcomsumption of olestra leads to nutrient loss, abdominal cramping, and loose stools. -Although reduced fat foods can help lover the overall fat content of the diet, they do provide calories and not a replacement of a healthy diet. -In a heart healthy diet= help consumers reach and adhere to the goal of taking in no more than 20-35% of total calories as fat.

Folate

-(Also called folic acid or folacin) us a coenzyme with many functions in the body. -Important in synthesis of DNA and formation of red blood cells. Deficiency creates misshapen blood cells that are unable to carry sufficient oxygen to the body's or other cells, thereby causing a certain kind of anemia. Symptoms of deficiency- fatigue diarrhea, irritability, forgetfulness, lack of appetite, and headache. can be easily confused with general ill health, depressed mood, and dementia in older adults. it may also elevate cancer risk (notably cervical in women and colon cancer). -Occurs naturally in fresh green, leafy veggies, but lost when foods are overcooked, canned, dehydrated, or otherwise processed. People growing rapidly run risk of folate deficiency because it is needed to promote the rapid multiplication of cells that occurs during growth. Need for folate needed during pregnancy to support growth of fetus. -Healthy pregnancy- recommended amount of folate reduces the risk of the birth defect- neural tube defect (spina bifida- incomplete closing of the bony casing around the spinal cord, causing partial paralysis and anecephaly- major parts of the brain are missing). -Adequate levels of the nutrient must be ingested before and during the first few weeks of pregnancy.

Dietary Guidelines for fat

-20-35% of total calories -<10% total from Saturated fats -<300mg/day of Cholesterol -Avoid trans fat

Phosphorus

-2nd most abundant mineral in the body. Where phosphorus is found in the body: -85% in bones and teeth -Part of RNA and DNA -Attached to enzymes -Included in phopholipids Best source is animal protein- but present in most foods. Phosphorus is second to calcium in abundance in the body About 85 percent of phosphorus is found combined with calcium in bones and teeth as calcium phosphate, the chief component that gives them strength and rigidity It is also part of DNA and RNA, the genetic code material present in every cell It is necessary for all growth because DNA and RNA provide the instructions for new cells to be formed Phosphorus plays many key roles in the cells' use of energy nutrients, and is critical in energy exchange Many enzymes and the B vitamins become active only when a phosphorus group is attached Some lipids (phospholipids) contain phosphorus as part of their structure They help to transport other lipids in the blood and form part of the structure of cell membranes, where they affect the transport of nutrients and wastes in and out of the cell The best source of phosphorus is animal protein. Some phosphorus intake is possible from carbonated beverages because of their phosphoric acid content When soft drinks replace milk in the diet, fracture risks in females increase The recommended intake of phosphorus is lower than that for calcium, because a higher intake of phosphorus can interfere with absorption of calcium. People do not need to make a special effort to eat foods containing phosphorus, since it is present in virtually all foods.

Denaturation of Proteins

-A change in the shape of a protein brought about by heat, alcohol, acids, bases, salts of heavy metals, or other agents. -Examples: digestive enzymes in the stomach break peptide bonds. Cooking an egg makes the egg firm and releases bound biotin and iron.

Sulfur

-A major mineral -Component of insulin -Part of the B vitamins, thiamin and biotin- helps enzymes convert nutrients into energy. -Helps protein strands assume and hold a particular shape. Sulfur is present in some amino acids and in all proteins Its role is to help strands of protein to assume and hold a particular shape, enabling them to do their specific jobs, such as enzyme work There is no recommended intake for sulfur, and no deficiencies are known

Chromium

-A trace mineral -Involved in carbohydrate and lipid metabolism -Assists insulin- helps cells take up glucose and break it down for energy -Good sources: nuts, mushrooms, asparagus, prunes, meats (esp liver), brewer's yeast, dark chocolate and whole grains. Chromium works closely with the hormone insulin to help the cells take up glucose and break it down for energy. Good sources of chromium include dark chocolate, nuts, mushrooms, asparagus, and whole grains.

Selenium

-A trace mineral -Needed for the synthesis of the active form of the thyroid hormone- regulates the body's metabolic processes. -An antioxidant nutrient- prevents formation of free radicals, possible role in preventing some cancers. -Found in whole grains, meat, seafood, and fruits or veggies (if not available in soil). Selenium functions as part of an antioxidant enzyme system that helps prevent free radical formation Selenium can also substitute for vitamin E in some of that vitamin's antioxidant activities Current research is investigating the possible role of selenium in protecting against some forms of cancer A selenium deficiency is associated with a form of heart disease seen in areas with selenium-poor soil

Fluoride

-A trace mineral -Protects children's teeth from decay -Makes the bones of older people resistant to adult bone loss (osteoporosis) Mainly consumed through drinking water. Other sources: -Flouride tooth pastes -flouride treatments for teeth. -Flouride tablets and drops. Only a trace of fluoride occurs in the human body, but where diets are high in fluoride, the crystalline deposits in teeth and bone are larger and more perfectly formed than where diets are low in it Fluoride protects children's teeth from decay and makes the bones of older people resistant to adult bone loss Drinking water is the usual source of fluoride; where it is lacking in the water supply the incidence of dental decay is very high In areas where the natural fluoride concentration in water is very high, children's teeth develop with mottled enamel This condition is called fluorosis; it may not be harmful but it violates the prejudice that teeth should be white Toxicity can occur but usually only after years of chronic daily intake of 20-80 times the amounts normally consumed from fluoridated water

Riboflavin

-Acts like a coenzyme in energy releasing reactions -Prepares fatty acids and amino acids for breakdown. 0Can be destroyed by ultraviolet rays and flourescent light. -Milk, dairy, meat, green veggies, whole grains -1.3mg/day men. women- 1.1mg/day

5.4- How the body handles fat

-After digestion in the upper small intestine, products of digestion= fatty acids, glycerol, and monoglycerides must enter the bloodstream to be of use to the body's cells. -The shortest free fatty acids pass into the cells that line the intestine by simple discussion, entering the body's capillaries--veins--capillaries of the liver--- The liver cells pick them up and convert them to substances the body needs. Glycerol follows the same path as the short chain fatty acids bc it too is water soluble. -Larger products of fat digestion (long-chain fatty acids, cholesterol, and posh-lipids) are insoluble in water. The body's fluids- lymph and blood- are watery and will not accept these molecules as they are. Pass into the intentional cells, but reconnect with glycerol or with moneglycrides, forming new triglycerides. Then the cells package them for transport before releasing them into the lymph system. Tryglycerides and other lipids to form and combine with special proteins to make chylomicrons (one of four types of lipopritoeins found in the blood) _this allows the water-soluble proteins to enable the fats to travel in the watery body fluids. -When the body needs energy- extract the energy from lipoproteins in the blood and lymph. -Lipoprotein remnants that remain are picked up by the liver- dismantles them and reverses their parts. -Lipoproteins- low density lipoproteins (LDL) and high density lipoproteins (HDL). The more protein in the lipoprotein molecule, the higher its density. -Intestine also process the few other dietary fats such as phospholipids and cholesterol from food -enter circulation in some way trygicerdes do and are packaged in chylomicrons. After transport- end up in the liver as part of the chylmocron remnants.

Enzymes

-All enzymes= proteins and are among the most important proteins formed in living cells. -Enzymes= catalysts that help chemical reactions take place. Thousands of enzymes inside a single cell, each facilitating a specific chemical reaction. -Involved in digestion, release of energy from the body's stored energy supplies, and the growth and repair of tissue. -The surface of the enzyme is contoured so that it can recognize only the substances it works on and ignores others, surface provides a site that attracts one or more specific chemical compounds and promotes a specific chemical reaction. -EX: 2 substances might first become attached to the enzyme and then to each other. The newly formed product is then expelled by the enzyme into the fluid of the cell. -Enzymes= hands on workers in the production and processing of all substances needed by the body.

Figure 5-5 A comparison Of saturated and Unsaturated fatty acids in Dietary fats and oils

-All fats are made of a mixture of saturated and unsaturated fats.

Growth and maintenance

-Amino acids for building new tissue. -Protein that helps replace worn out cells. (cells in the digestive tract-like for only three days and skin cells) for this new regrowth- amino acids must constantly be resupplied by food.

Characteristics of Fats in Foods

-Amount of unsaturated fatty acids in a fat affects the temperature at which it melts -More unsaturated- more liquid it has at room temperature -More saturated- more hydrogen; firmer. _Fats and acids contain mixtures of saturated, monounsaturated, and polyunsaturated fatty acids; the fatty acids that predominate determines whether the fat is solid or liquid at room temp. -Solud fats- with high percentage of saturated, or trans fatty acids; solid at room temp. -More unsaturated fatty acids are liquid at room temp and referred to as oils. -Because fats differ chemically, they behave differently in foods. Food manufacturers sometimes alter them. -Points of unsaturation in fatty acids are like weak spots- vulnerable to oxygen exposure- rancid oils. -Hydrogenation- to prevent spoilage of oils containing unsaturated fatty acids; chemical change- lose their unsaturated character and the health benefits that go with it. Hydgrogen is forced into oil-becomes harder. _antioxidant= another way to prevent spoilage of oils- complete for the oxygen, and thus protect the oil. Examples are BHA and BHT, and Vitamin C and E -Third alternative= refirgeration -Emulsifiers- added to food product to allow fat and water to mix and remain mixed in that product.

Functions of vitamins

-Antioxidants- Vitamin A, C, E (as beta carotene) -Healthy bone- Vitamins C, D, K -Healthy blood- B6, and 12, folate, and K -Energy Metabolism- All B vitmains, thiamin, riboflavin, Niacin, folate, B6, 12, Pantohenic acid, Biotin.

7.2- The Antioxidant Vitamins

-Antioxidents are "antixygen"- fight off oxygen. Some chemical reactions in the body involve use of oxygen. Although they're essential to the body's ability to function, they also lead to the creation of highly toxic compounds called free radicals (environmental prolllutants such as cigaret smoke and ozone also prompt the formation of free radicals-can cause severe cell injury and ultimately may contribute to the development of chronic diseases such as cancer and heart disease. -Body has built in defense system against them making use of the antioxidant nutrients: vitamin C, E, and the carotenoid called beta carotene. In addition, the body manufactures certain enzymes, one of which contiains the mineral selenium.

Vitamin C

-Antioxidents work to destroy free radicals before they injure the body. -Vitamin C helps stop free radicals in their tracks, working with vitamin E to block damaging chain reactions that appear to promote heart disease and cancer. -Powerful scavenger of environmental air pollutants -Smoking: more smoke a person inhales, the more free radicals are produced, and the more vitamin C is needed to fight them.

Phospholipids (lecithin)

-Are an important part of the cell membrane because it binds with both fat and water -Used as a food additive (lecithin)

Vitamin D

-Assists the absorption of dietary calcium and helps make calcium and phosphorus available in the blood that bathes the bones, so that these minerals can be deposited as the bones Harden. -Acts as a hormone, exerting its influence on a number of organs including the kidneys and intestines. -Can synthesis it with help of sunlight, regardless of dietary consumption; sunlight can transform a cholesterol compound in the skin into a vitamin D precursor, which is absorbed directly into the blood. Liver alters the molecule and kidneys alter it further to produce the active form of the vitamin, explains why diseases of liver or kidneys that upset vitamin production may lead to bone deterioration. -Eggs, liver, and some fish. -People not exposed to sun and people with osteoporosis are at risk of deficiency. -Low vitamin D- risk of certain cancers, inflammation, high blood pressure, etc. -15 micrograms for adults 18-70 and 20 micrograms for ages 71+. -Children who don't get enough develop bowed legs, in adults- osteomalacia (women who's diets lack calcium, little exposure to sun and go trhough pregnancies in a short time and prolonged breast feeding) causes the bones (legs and spine) to become soft, pours, and weak. -Vitamin D deficiency depresses calcium absorption, resulting in low blood calcium levels and abnormal blood development, excess of vitamin D does the opposite- increases calcium absorption- abnormally high concentration in blood- deposited in soft tissues- can happen in kidneys- kidney stores. -Upper intake level for Vitamin D= 50 micrograms/day.

Environment

-Availability of a multitude of delectable foods - -Lack of opportunity for vigorous physical activity -External cue theory: some people eat in response to external factors rather than to internal factors Environment People may overeat or under-exercise because they are pushed to do so by factors in their surroundings. Some people may have inherited or learned a way of resisting external stimuli to eat, while others have not. A study found a positive correlation between over-fatness and a diet offering a wide variety of snacks and sweets. This is the basis of the external cue theory. In some people, the internal regulatory systems are easily overridden by environmental influences.

Riboflavin

-B vitamin; acts as coenzyme in energy releasing reactions in the body. -Helps to prepare fatty acids and amino acids for breakdown. -Deficiencies (rare)- severe skin problems painful cracks in corners of mouth, swollen tongue, and teary or bloodshed eyes. -Milk, dairy, meats, dark green veggies, leafy greens, whole grain or enriched bread and cereals. -Can be destroyed by UV rays or flurecent lights- milk is usually sold in protective cardboard or opaque plastic containers.

Niacin

-B vitamin; part of a coenzyme that is vital to producing energy without it, energy-yielding reactions come to a halt. -Deficiency- pellegra- diarrhea, dermatitis, and in severe cases, dementia. -Consuming pleanty of protein helps us (tryptophan, a component of protein, can be converted to niacin in the body- 60mg of tryptophan= 1 mg of niacin). -Milk, eggs, meat, poultry, and fish. enriched breads and cereals. -Has been used as a cholesterol supplement to lower it. Doses ranging from 1-x-15x the DRA have been shown to raise good HDL cholesterol, but can lead to nausea, skin flushing, rash, fatigue, and liver damage.

Pentatonic Acid and Biotin

-B vitamins; needed to synthesis coenzymes that are active in energy metabolism and in a multitude of body systems. Biotin- required for cell growth, DNA synthesis, and maintenance of blood glucose levels. Widespread in foods.

Sources of Vitamin A and beta carotene in foods

-Because the body uses both the preformed vitamin A and the beta carotene in foods to make retinol, the amount of vitamin A that comes from foods is usually expressed in retinal activity equivalents (RAE)- a measure of the amount of retinol the body will derive from the food. -Major sources of vitamin A from beta carotene- brightly colored, green, yellow, orange, and red. the dark green leafy veggies contain large amounts of the green pigment chlorophyll, mask the carotene in them. -in the US- 1/2 of vitamin A consumed in foods comes from fruits and veggies and 1/2 of that comes from dark grean leafy greens, such as broccoli and spinach and rich yellow or deep orange veggies such as squash and rich yellow or deep orange veggies such as squash, carrots, and sweet potatoes. The other 1/2 comes from milk, cheese, butter and other dairy products, eggs, and a few meats such as liver. Vitamin A lost in skim milk and fat free milk. It is usually fortified to compensate for the loss.

Antibodies

-Best demonstrate that proteins are specific to individual organisms. -Form in respinse to the presence of antigens (foreign proteins or other large molecules) that invade the body, may be a part of bacterium, a virus, or a toxin, or it may be something present in food that causes a reaction we call an allergy. -The body, after recognizing that it has been indeed, manufactures antibodies that deactivate the foreign substance. Without sufficient protein to make antibodies, the body cannot maintain its resistance to disease. -Each antibody is uniquely designed to destroy a specific foreign substance. Once the body has learned to make a particular antibody, it never forgets, and the next time it encounters that same foreign substance, it will be equipped to destroy it even more rapidly; immunity. This is the principle underlying the effectiveness of the vaccines that have nearly eradicated most childhood diseases in the western world. -Malnutrition injures the immune system. Without adequate protein- immune system will not be able to make its specialized cells and other tools required to function optimally. (protein deficiency and immune incompetence appear together often).

The Vitamin A precursor: Beta carotene

-Beta carotene is a member of the carotenoid familyy of pigments. Carotenoids possess antioxidant properties and work with vitamins C and E in the body to protect against free radical damage that leads to chronic diseases of the respiratory tract. -Certain carotenoids with antioxidant properties found in dark green leafy veggies such as spinach, kale, collard greens, and Swiss chard may help prevent are related macular degeneration, as well as lower the risk of cataracts. Work by filtering out harmful light rays that could cause free radical damage to the eye. -Beta carotene- orange plant pigment that is a vitamin A precursor. Inside the body, beta-carotene is converted to vitamin A; happens slowly that excess amounts are not stored as Vitamin A, but are stored in fat deposits instead.

Vitamins for Healthy Blood Folate (B) B6 B12 Vitamin K

-Blood picks up and delivers materials throughout the body -Every cell utilizes oxygen and nutrients and produces carbon dioxide and waste products.

Protein Quality of Foods

-Body cells can not store amino acids for future use, so Proteins and essential amino acids must be consumed daily; variety is the key. What are important characteristics of dietary protein? -Supply the 9 essential amino acids. -Furnish adequate amounts of amino acids to synthesis the nonessential amino acids -Supply adequate food energy (carbohydrates and fats) to support "Protein sparing" High quality proteins -Contain all the essential amino acids -Animal and soy proteins Complimentary proteins- -2 or more food proteins whose amino acid assortments compliment each other -What determines protein quality? -Peanut butter has lysine and bread has methionine (peanut butter sandwich contains both amino acids)

Protein as energy

-Body's number one priority is for energy- Protein is sacrificed to provide energy if required. -Amino acids can be converted to glucose during starvation conditions- results in symptoms of protein deficiency. -Excess amino acids lead to excreted amine groups along with glucose, glycogen, or fat production. -NOT preferred source of energy

7.4 Vitamins for Healthy bones

-Bones made up of tissue based on the protein collagen, into which calcium and phosphorus are deposited. -When calcium intakes are low, vitamin D, acting as a hormone, calls upon the bones to release calcium into the blood. Overtime, the ones become less dense and more fragile as calcium deposits are withdrawn. -Vitamin D- directs a large bone-making and bone-maintenance team composed of several nutrients and other compounds, including vitamin C and K, hormones, the protein collagen, and several minerals.

The trans fatty acid controversy- is butter better?

-Butter v. margarine. A certain type of fat found in margarine may be as likely to boost blood levels of "bad" LDL cholesterol as the unsaturated fat found in butter. -Large amounts- trans fatty acids lower "good" HDL cholesterol in the blood. -Trans fatty acid- when margarine is processed take a highly unsaturated vegetable oil and hydrogenated it, solidifies it; protecting it from going rancid; creates trans fat in the process. Hydrogen atoms of the fat lie in opposite sides of the point of unsaturation in the carbon chain instead of side by side. -trans fats listed on Nutrition Facts by themselves. -"Trans fat free"= > . 5g of trans fat and less than .5g of saturated fat per serving.

6.5- Recommended Protein Intakes

-Can be stated in 2 ways: as a percentage of total calories, or as an absolute # of grams per day. -DRI for prtoein- 10-35% of total caloric intake. -.8gram per kilogram (or 2.2 pounds) of desirable body weight per day. -Reccomendation for protein uses the desirable, not the actual, weight for a given height, because the desirable weight is proportional to the lean body mass of the average person. Lean body mass, not total weight determines protein need. Because fat tissue is composed largely of fat, which does not require much protein for maintenance. -Reccomendations based on assumption that the protein source will be a combination of plant and animal proteins, that will be consumed with adequate calories from carbs and fat, and that oteher nutrients in the diet will be adequate. Apply only to healthy people with no unusual metabolic need for protein. -Body converts extra protein to energy (glucose), which is stored as body fat when energy needs are met. -No known benefits from consuming excess protein. The recommended upper range for protein intake applies when calorie intake is adequate. Recommended protein intake for 150 pound active person- 55 grams or 12% of caloric intake. 55grams =220 calories=11% of 2,000 calorie intake. If they reduce their caloric intake to 800 calories a day 220 cals from protein= 28% of total- still the person's recommended intake for protein, and a reasonable intake. It is the caloric intake that is unreasonable in this example. Too many calories- 4,000- this protein is only 6% o total, yet it is still a reasonable intake. It is the caloric intake that may be unreasonable. -Careful when judging protein intakes as % of calories, always ask what the absolute # of grams is too and compare it with the recommended protein intake in grams. As calorie intake decreases, it is necessary to increase the % of calories from protein so as to consume the RDA for protein. Recommendations stated as a % if calories are useful only when food energy intakes (calories) are within reason.

Complementary Protein Combinations that Provide High-Quality protein

-Cereal grains: barely, bulgur, oats, rice, whole-grain breads, pasta, communal combine + legumes: dried beans, dried lentils, dried peas, peanuts. -Exmples: bean taco, chili corn bread, lentils/beans and rice, peanut butter sanwich. -Legumes: dried beans, dried lentils, dried peas, peanuts, and seeds and nuts: sesame seeds, sunflower seeds, walnuts, cashews, nut butters. -Examples: Hummus (chip and sesame paste), split pea soup and sesame crackers, noodles with sesame seeds.

7.6 Vitamin-Like compounds

-Choline- needed by the body to metabolism homocysteine; needed to make lecithin and other molecules and considered a "conditionally" essential nutrient because the body becomes unable to make sufficient amounts of choline when fed a choline-free diet. -Milk, eggs, peanuts, etc -Deficiencies= rare.

Potassium

-Critical in maintaining the heartbeat. -Major role in maintaining water balance and cell integrity. -Potassium deficiency affects brain cells -Potassium and sodium opposite effects on blood pressure. -Sources: baked potatoes, yogurt, orange juice, lima beans, bananas, milk, salmon, tomatoes, etc. It is critical to maintaining the heartbeat The sudden deaths that occur during fasting, severe diarrhea, or severe vomiting are thought to be due to heart failure caused by potassium loss Potassium deficiency affects the brain cells, making the victim unaware of the need for water Adults are warned not to take diuretics, except under the direction of a physician, because some of them cause potassium excretion Physicians prescribing diuretics will tell patients to eat potassium-enriched foods to compensate for the losses, and depending on the diuretic may also advise a lowered sodium intake Increasing potassium in the diet can promote sodium excretion under most circumstances A lifelong intake of foods low in sodium and high in potassium protects against hypertension and is thought to play a role in the low blood pressure seen in vegetarians A dietary deficiency is unlikely, but high-sodium, highly processed foods of all kinds, and a diet low in fresh fruits and vegetables, can make it a possibility Sources are fruits, vegetables, grains, meats, fish, poultry, and milk Some people have medical reasons for needing potassium supplements, but these people need to be medically supervised Potassium supplements should never be self-prescribed Toxicity from potassium in supplement form is a greater concern then potassium deficiency If you consume more than you need, the kidneys accelerate their excretion, therefore maintaining control Should that limit be exceeded, a vomiting reflex is triggered Note the effects of processing: the potassium to sodium ratio falls with processing. The more processed a foods is the more sodium it has thus the lower the potassium to sodium ratio Potassium is lost as foods are processed and sodium is added to preserve the food.

6.3 How the body Handles Protein

-Digestive system breaks down the protein and delivers the separated amino acids to the body cells. Cells then put the amino acids together in the order necessary to produce the particular proteins they need. -Stomach initiates protein digestion- enter small intestine already broken into different-sized pieces; some single amino acids and Manu strands of 2 amino acids (dipeptiedes) and some three amino acids (tropeptiedes) and some longer chains. Digestion continues until almost all pieces of protein are broken down into dipeptides, tripeptides, and free amino acids. -Absorption of amino acids takes place along the small intestine. Dipeptides and tripeptides are captured on the surface of the cells that line the small intestine. These cells split the peptides into amino acids, absorb them, and then release them into the bloodstream. -Once in blood stream, amino acids are available to be taken up by any cell of the body. Cells can use them to make proteins for their own use of for secretion into the circulatory system for other uses. -If a nonessential amino acid is unavailable for growing protein strand, the cell will make one and will continue attaching amino acids to the strand. If an essential amino acid is missing, the building of the protein will halt. The cell cannot hold partially completed proteins to complete them for later, instead, it must dismantle the partial structures and return surplus amino acids into the circulation, making them available to other cells. If other cells don't soon pick up those amino acids and insert them into protein, the liver will remove their amine groups for the kidney to excrete. Other cells will then use their remaining fragments for other purposes. The need for the production of that particular protein will not be met.

"Good" v. "Bad" Cholesterol

-Elevated blood cholesterol levels -Ineherited or eating too much saturated and trans fat, exercising too little, or carrying too much weight. -Atherosclerosis: A narrowing of the arteries caused by a build up of cholesterol- containing plaque in the arterial walls. High LDL concentrations in blood- heart attack; deposit cholesterol in the arteries. -LDL is damaging to artery walls once its been oxidiezed. -Oxidized LDL cholesterol- circulating LDL cholesterol is more likely to settle along the linings of the artery walls after it first reacts with an unstable form of oxygen. -Macrophages (scavenger cells from immune system) ingests more and more of the o-LDL particles and eventually become foam cells (resembling sea foam). They burst and deposit cholesterol as debris on arterial wall, leading to the development of fatty streaks- the precupers of plaque. Oxidzed form of LDL- catalyzes the process of atherosclerosis in the artery walls by attracting these macrophages in the arterial area. -The more LDLS in the circulating blood, the greater the chance for oxidation to occur. -Most blood cholesterol is carried in LDL and correlates directly with heart disease risk. But some is connected in HDL and correlates inversely with risk. -Raised HDL concentrations relative to LDL represent cholesterol on its way out of the artier back to the liver- and a reduced risk of heart attack.

Follow the Research: future foods

-Enhanced food supply to target dietary recommendations for the general public.

7.3 Vitamins for Healthy Blood

-Every cell needs continuous supply of water, oxygen, energy, and building materials. As the blood travels, it picks up and delivers materials as needed. Every cell continuously uses up oxygen (producing carbon dioxide and nutrients (producing waste products). The blood transports oxygen and nutrients to the cells and carries CO2 waste away from them. -Folate and Vitamin B12 assist in the formation of new blood cells. Vitamin B6 is associated with hemoglobin, the compound that carries oxygen in the blood. Vitamin K is needed for blood clotting.

What trends have prompted poor nutrition and decreased physical activity?

-Fast-food portion sizes -Junk-food vending machines -Adults & children are more sedentary Community environment Fast-food portion sizes and obesity rates have grown at the same rate Junk-food vending machines are common in schools and workplaces Adults spend more time in sedentary activities Children watch 12 to 14 hours of television a week and spend seven hours playing video games Schools offer fewer physical education classes More families live in car-friendly communities that are unsuitable and often unsafe for activities, e.g., walking, biking, and running The leading causes of overweight and obesity are genetics, excess energy intake, and physical inactivity.

Niacin

-Helps release energy -Tryptophan can be converted to niacin -Pellagra- niacin deficiency disease (rare). -Consume pleanty of protein. -Milk, eggs, meat, poultry, and fish. -DRI men- 16mg NE/Day; women 14mg NE/day

Thiamin

-Helps release energy from carbs -Crucial in processes involving the nerves -Beriberi-thiamin deficiency disease. -lEgumes, fruits, veggies, whole grain products -DRI men- 1.2mg/day; women 1.1 mg/day

The essential fatty acids

-Human body- synthesizes all fatty acids from its carbohydrate, fat, or protein, except two- linoleic acid and limolenic acid; cannot be made from other substances in the body or from each other; must be supplied in the diet- essential fatty acids. _linoleic and linolenic acids are polyunsaturated fatty acids- widely distributed in food supply (plant and fish oils). Readily stored in adult body

Exercise-related functions of minerals

Iron- Transport of oxygen in blood and in muscle tissue Calcium, vitamin D, vitamin A, phosphorus Building of bone structure; muscle contractions; nerve transmissions sodium, potassium, chloride Maintenance of fluid balance; transmission of nerve impulses for muscle contraction Chromium Assistance in insulin's glucose-storage function Magnesium Cardiac and other muscle contraction The Minerals Iron is a core component of the body's oxygen taxi service: hemoglobin and myoglobin. A lack of oxygen compromises the muscles' ability to perform. Iron deficiency has not been reported to be a problem for fitness enthusiasts who exercise moderately. A combination of factors increases an athlete's chances for depleting his or her iron stores. Inadequate dietary intakes of iron-rich foods combined with iron losses aggravated by physical activity compromise iron status. Physical activity may cause increased iron losses in sweat, feces, and urine, plus increased destruction of red blood cells that occurs during exercise. Sometimes iron deficiencies can be corrected only with iron supplements, but these should not be taken without medical supervision. An apparent anemia—sometimes called "sports anemia"—also can occur in athletes, and reflects no reduction in the blood's iron supply, but rather an increase in the blood plasma volume. This occurs because athletic training causes the kidneys to conserve sodium and water. Sports anemia is considered a temporary state and probably reflects a normal adaptation to physical training. Calcium, the Bones, and Exercise Bones absorb great stresses during exercise, and, like the muscles, they respond by growing thicker and stronger. Weight-bearing exercises encourage bone development. A bone not strong enough to withstand the strain placed on it by athletic exertion can break in what has become known as a stress fracture. Three probable causes: unbalanced muscle development, bone weakness, and reduced estrogen concentration (occurs in women). Balanced muscle development can protect the bones from undue stresses. You should not work a set of muscles in training without working the opposing muscles. Bones, like muscles, take time to develop strength. Giving bones and muscles plenty of time to build up to one level of performance before moving up to the next level can also prevent stress fractures. Eating an adequate amount of calcium throughout life may be one of the primary defenses against developing weak bones. Some women who exercise strenuously cease to menstruate, a condition called amenorrhea. Resource: Points to Consider 11-3 a. Such women have lower than normal amounts of estrogen, a hormone essential for maintaining the integrity of the bones. b. With low estrogen levels, the mineral structures of the bones are rapidly dismantled, weakening the skeleton. c. Women who have athletic amenorrhea are at risk for stress fractures now and adult bone loss later in life. d. Eating disorders are sometimes related to athletic amenorrhea, and a logical part of diagnosis is to look carefully at the woman's diet for adequacy.

Fat use

-Fat deposits all over the body -Oxygen must be present to burn fat: rule of thumb: if you can't talk normally, you are burning more glucose than fat; if you can sing, you aren't burning much of anything (so speed up). -Training impact- body is better at delivering fat to working muscles; muscles have increased ability to use fat. Fat Use during Physical Activity When you exercise, the fat your muscles burn comes from the fatty deposits all over the body, especially from those with the greatest amounts of fat to spare. A person who is of desirable weight may store 25-30 pounds of body fat but only about one pound of carbohydrate. Although your supply of fat is almost unlimited, the ability of your muscles to use fat for energy is not. If you work out at a rate that allows your heart to supply ample oxygen to working muscles, the muscles will draw heavily on fat stores for fuel. Your breathing rate can signal which fuel is providing most of the energy. A rule of thumb for gauging exercise intensity for aerobic workouts is this: If you can't talk normally, you are incurring oxygen debt and are burning more glucose than fat; if you can sing, you aren't getting a cardiovascular workout or burning much of anything (so speed up). Exercise training improves the body's ability to deliver fat to working muscles, and trained muscles have an increased ability to use the fat. Research shows that when athletes exercise at a moderate intensity, they initially use more carbohydrate than fat for fuel. Gradually, as exercise continues for more than 20 minutes, the fuel ratio shifts, and the athletes use more fat.

Vitamin D

-Fat soluble -Assists with absorption of dietary calcium -Helps make calcium and phosphorus available in the blood -Body makes vitamin D- sunshine vitamin -DRI- 15µg/day -UL- 50µg/day -eggs, liver, and some fish

Vitamin K

-Fat soluble -Essential to the blood-clotting system -Can be synthesized by the intestinal flora- newborns are given a shot since flora isn't developed -'Koaglulation' -green, leafy veggies, and cabage -DRI- 90-120µg/day

Vitamin E

-Fat soluble -Protect the body's cells against pollutants and other environmental hazards -neutralizes the free radicals -Helps maintain the immune system -Protects lipids and fat-soluble compounds -Important for neuromuscular function -Widespread in plant foods (mainly vegetable oils). -DRI- 15mg/day

The vitamin A precursor: Beta Carotene

-Fat soluble -Orange pigment -Fights free radicals -Important for vision- prevents age related macular degeneration -Found in yellow-orange and green foods -DRI- men- 900µg, women, 700 µg RAE/day

5.1 Primer on Fats

-Fats= valuable; some are absolutely essential and some fats must be present in the diet for you to maintain good health. Impossible to remove all fat from diet- at least a trace of fat is found in almost all foods.

Saturated v Unsaturated Fats

-Fatty acids differ from one another in 2 ways: in chain length and degree of saturation -Chain length= number of carbon atoms hooked together in the fatty acid- affects the solubility of fat in water; short chain fatty acids= somewhat soluble in water; long. chains= insoluble in water. -degree of saturation= chemical structure; the number of hydrogen atoms the fatty acid chain is holding. -Saturated fatty acid- when every bond from the carbons is holding/attached to a hydrogen atom (filled to capacity- saturated with hydrogen). -Unsaturated fatty acid- when every bond from the carbons is holding/attached to a hydrogen atom (filled to capacity- saturated with hydrogen). -Unsaturated fatty acid- possesses a point of unsaturation; place in chain where hydrogens are missing; an "empty spot" -Monounsaturated fatty acid= one point of unsaturation. -Polyunsaturated fatty acid= 2 or more points of unsaturation.

How the Body Handles Protein

-Food protein is broken down in the digestive system -Separated amino acids are delivered to the body's cells -Cells assemble the amino acids building the particular proteins they need- A missing essential amino acid halts protein synthesis. -Not much left over; most is absorbed. 1. Mouth- chewing and saliva moisten 2. Stomach- acids uncoil (denature) and enzyme PEPSIN breaks down into smaller units. 3. Small intestine: More enzymes from pancreas break down into amino acids. Amino acids are absorbed into blood. 4. Almost all protein is digested and absorbed so little is excreted. Dietary proteins---> digestion---> amino acid pool (Energy production; synthesis of glucose or fatty acids; synthesis of nonprotein molecules that contain nitrogen) --->protein synthesis and protein breakdown <---- = body proteins (LOOK AT DIAGRAM)

Other important roles for vitamin C

-For the production and maintenance of collagen, the proteinaceous foundation material for the body's connective tissue, including bones, teeth, skin, and tendons. -Also can help fight stress- body uses more vitamin C than is usual in times of stress because the vitamin is involved in the release of stress hormones. However, the amount of extra vitamin C used as a result of , say work-related stress or the stress of ending a relationship is minuscule and is more accounted for by a diet that regularly includes vitamin C rich foods such as organges and broccoli. -Boosts the body's ability to fight infection and may protect against heart disease and certain cancers. -Vitamin C's potential role as a chronic disease fighter stems from its function as an antioxidant. -Vitamin C and colds- may shorten colds by one day and slightly reduce the severity of cold symptoms in some people, but is no "cure." Many people swear by Vitamin C and their belief may be so strong as to create a placebo effect.

Chloride

-Found outside of cells associated with sodium -Maintains the acid-base balance in the blood -Part of hydrochloric acid in the stomach -Source: sodium chloride (table salt) Chloride can move freely across membranes and so is also found inside the cells in association with potassium In the blood, chloride helps in maintaining the acid-base balance In the stomach, the chloride ion is part of the hydrochloric acid that maintains the strong acidity of the stomach needed for protein digestion Nearly all dietary chloride comes from sodium chloride

Vitamin B6

-Functions as an indispensable coenzyme; helps make hemoglobin for red blood cells and also plays a role in protein metabolism. A person's requirement for B6 is prprotional to protein intakes. -Deficiency- weakness, irritability, and insomnia. Low levels of B6 may also weaken immune response and increase risk for heart disease. Rare -Found in meats, veggies, and whole grain cereals. -Deficiencies found in some people who eat inadequate diets and those whose nutrient needs are higher than usual because of pregnancy, alcohol abuse, some diseases, use of certain prescription drugs, and other unusual circumstances.

Successful weight loss strategy is 3 prong:

-Healthy eating -Exercise -Behavior change Not 'on a diet'= focus on health rather than appearance. The secret to losing weight safely and permanently is a three-pronged approach involving healthful eating habits, exercise, and behavior change. Many people complete a weight-loss program only to put it all back on within five years. However, others manage to lose weight and keep it off. Those people who succeed do so because they employ many techniques that help them keep the weight off. Eat Well Be Well: Never Say "Diet" Many experts say that the solution to dieting is to not focus on losing a certain amount of weight within a set period of time. Adopt a nondiet approach to weight loss. A more healthful alternative is to gradually develop habits that you can live with permanently and that will help you shed pounds and keep them off over the long run. Set achievable goals. Few people recognize the attitude problems that often go hand in hand with restrictive dieting and can stand in the way of long-term weight loss. One of the most common is "all-or-nothing," or "on-or-off," thinking. When it comes to food, the attitude translates into good or bad, on or off limits, diet or junk food. Often, a person who thinks this way sets the stage for failure by trying to live up to extremely rigid, unrealistic goals. Focus on health rather than appearance. Another type of attitude that can thwart efforts to achieve a healthy weight is the "lookist" attitude, which is the notion that weight and appearance are the determinants of a person's worth and happiness. Using weight and appearance as a measure of self-worth and happiness can be extremely destructive. Each "slip-up" whittles away at the person's self-esteem, which in turn may lead to feelings of rejection, depression, and social isolation, which in turn may prompt a binge, and so forth. And even a person who drops a desired number of pounds may then realize that she still has many of the same problems as before, which can lead to depression and loss of self-esteem. Although it can be difficult to overcome society's prejudices about weight, striving to adopt the ideals of the healthy self, regardless of your weight, can be a major step in helping you take care of your mental and physical health. •Personalize your weight-loss plan •Aim for gradual weight loss •Expect to reach a plateau •Aim for a positive gain in lean body mass •Maintain bone health by increasing calcium intake • •Adopt a physically active lifestyle Personalize Your Weight-loss Plan Effective weight loss plans are highly individual. No particular diet is magical. Success is created by making permanent "lifestyle" changes. Think of it as an eating plan you adopt for life. Individualize your weight loss meal plan Lifestyle changes can be called successful only if the pounds do not return; think of it as an eating plan you will adopt for life. For the person wanting to lose weight, a deficit of 500 calories a day for seven days (3,500 calories a week) is enough to lose a pound of body fat a week. If you were to spend an extra 250 calories a day in some form of exercise, you could increase this energy deficit. Choose a calorie level you can live with. The 10-calorie rule will enable you to lose a pound or two a week while supporting your basal metabolism. Allow 10 calories a day for each pound of your present body weight. As you lose weight, you can gradually adjust calories downward to keep losing at this rate. Put nutritional adequacy high on your list of priorities. This means including foods that are rich in valuable nutrients. Researchers have also shown that reducing the intake of fat alone can promote significant weight loss, especially coupled with a high-complex carbohydrate diet. If you include alcohol or other empty-calorie items limit them to no more than 150 calories a day. It is important to eat regularly and, if at all possible, to eat before you become very hungry. Instead of having three large meals a day, try having four or five small meals instead. Keep a record of what you have eaten each day for a least a week or two until your habits are automatic. Aim for Gradual Weight Loss Do not weigh yourself more than once a week. Even on a weight-loss program, most people experience some ups and downs. It is the gradual, long-term weight loss that matters. Expect to Reach a Plateau Many dieters experience a temporary plateau after about 3 weeks, but not because they are slipping but because they have gained water weight temporarily while they are still losing body fat. A more healthful alternative to crash dieting is to gradually develop healthful, permanent lifestyle habits that will help you to lose weight and keep it off. Aim for a Positive Gain in Lean Body Mass Working out produces an increase in muscle, which may be reflected in a weight gain when a loss is expected. However, this is a positive gain and is just what you want. In fact, weight loss without exercise can have a negative impact on body composition. The pattern of losing and regaining then losing again (called the yo-yo effect) may actually cause the body to increase fat and decrease lean body mass over time. If you drastically reduce calorie consumption without exercise, you will not only lose body fat but lean muscle as well. When the weight comes back, it is likely to be just fat. So even if you end up weighing the same, you are actually "fatter"—a greater percentage of body fat. Maintain Bone Health by Increasing Calcium Intake Even modest weight loss can result in depletion of bone mineral density. It is important to include weight-bearing exercise and adequate calcium in a weight-loss regime. Additionally, higher calcium intakes may facilitate fat use and inhibit fat storage. With repeated bouts of gaining and losing weight comes the "guilt" of failure to keep the weight off. This is accompanied by a loss of self-esteem as the dieter dubs himself a "failure," which can lead to depression. A better approach is a lifestyle change that will produce a gradual and permanent weight loss that can be maintained. Adopt a Physically Active Lifestyle The physical contributions exercise makes to a weight-management program are threefold: exercise increases one's calorie expenditure, it alters body composition in a desirable direction, and it alters metabolism. It also offers the psychological benefits of looking and feeling healthy and the increased self-esteem that accompanies these benefits, which can enhance the motivation to maintain a healthful lifestyle for the long run. Compared with lean tissue, fat tissue is relatively inactive metabolically. Metabolic activity burns calories; thus, the more lean tissue you develop, the faster your metabolism becomes, the more calories you spend, and the more you can afford to eat. Keep in mind that if exercise is to help with weight loss, it must be active exercise, the voluntary moving of muscle. Unfortunately, "spot reducing" isn't possible. However, exercise helps you lose weight (fat) all over, including the flabby parts as well. Another thing to keep in mind is that the number of calories spent in an activity depends more upon how much a person weighs than on how fast the person can do the exercise. The rule seems to be that you don't have to work fast to use calories effectively. If you choose to walk rather than run the distance, you will use up the same energy; it will just take you longer. Incorporate more physical activity into your daily schedule in many simple, small-scale ways, for example, taking the stairs rather than the elevator.

Neuromotor Exercise

-Incorporates motor skills: balance, coordination, gait, agility -And proprioceptive and multifaceted activities: tai chi, yoga. Neuromotor Exercise Included in ACSM's recommendations and sometimes called "functional fitness training". Recommended 2-3 days per week for 20-30 minutes each day, and should involve motor skills (like balance, agility, coordination, and gait), proprioceptive exercise training, and multifaceted activities.

Vitamin K

-Koagulation- blood clotting function; synthesis of at least 4 of the 13 proteins involved along with calcium in making a blood clot. When any of these factors are absent, blood cannot clot; dangerous. -Vitamin K can be synthesized by the intestinal microflora- bacteria that reside in the digestive tract -leafy green veggies and cabbage -Obtained in diet via intestinal bacteria- deficencies are rare and only occur in unusual circumstances (taking antibiotics for extended period of time can kill bacteria- deficiency). -Newborn babies- baby's digestive tract contains no bacteria before birth, bacteria accumulation happens over time. -Newborn babies are given a dose of vitamin K. -Toxicity= rate, can occur with supplements. Those who take anticoaglulant drugs designed to prevent blood from clotting, large fluctuations of the vitamin can limit the effectiveness of the drug.

5.3 The other members of the Lipid family, phospholipids and sterols

-Lectothin and other phospholipids are important components of cell membranes. Water soluble head and fat soluble tail- serves as emulsifiers in the body by joining with both water and fat. -Help fats travel back and forth across the lipid containing membranes of cells in to the watery fluids on both sides. -Lecithin is often used as a food additive because of emulisfying function to keep fats evenly dispersed with other ingredients. -Lecithin is found in foods and made by the liver in abundant quantities- therefore most people's diets contain adequate amounts. -Sterols: Cholesterol; large molecules with multiple ring structure. Found in animal foods and made in the body as part of bile (necessary for fat digestion and is the starting material from which the sex hormones and many other hormones are made.) Sterol's function: -In the skin= cholesterol's derivatives is made into vitamin D with help of sunlight. _important structure of brain and nerve cells -A part of every cell -Major component of plaque in arteries. -5 foods contribute up to 70% of cholesterol in the US: Eggs (30%), beef (16%), poultry (12%) cheese (6%), and milk (5%).

Omega-6 v. Omega 3 fatty acids (unsaturated)

-Linoleic acid- omega 6 -Linolenic acid- omega 3 (found in fish oils; lower risk of heart disease, cancer, reduced inflammation in arthritis and asthma)

The Composition of Lipoproteins

-Lipoproteins are what we think of as a person's 'cholesterol level' -LDL- low density lipoprotein -HDL- High Density lipoprotein LDL- low density lipoprotein (bad) -Carries cholesterol through blood -Attaches to arteries and causes plaque (artherosclerosis) -High levels= high heart disease risk. HDL- High density lipoprotein (good) -Carries cholesterol back to liver to break down -"Cleans up" -High levels DECREASE risk of heart disease.

BMI: Body Mass Index

-Looks at height and weight -Same for males and females -Good for general population may misclassify athletes -Used to classify large groups: BMI _>25 BMI _>30 is obese Benefits of Using BMI BMI correlates strongly with body fatness and risk of disease and death. Cautions in Using BMI May overestimate body fat in athletes and underestimate body fat in adults over 65. The first measure is the body mass index (BMI), which is an index of your weight in relation to your height. Overweight is defined as a BMI of 25-29.9. Obesity is defined as a BMI of 30 or above. BMI does not account for location of fat in the body.

B Vitamins and Heart Disease

-Low intakes of 3 B vitamins- folate, B12 and B6 may be likened with increased risk of fatal heart disease in both men and women. People with low levels of B vitamins tend to have high blood levels of the protein-related compound homocystein- enhances blood clot formation and damage to arterial walls. Homocysteine- lowering intervetions- ineffective in preventing heart attacks. High homocysteine levels may also be toxic for brain tissue and impair cognitive ability. -B vitamins clear homocysteine from the blood and prevent its toxic buildup.

Vitamin B12

-Maintains the sheaths that surround and protect nerve fibers, also works closely with folate, enabling it to manufacture red blood cells. -When a deficiency is present- folate cant build red blood cells- some sort of anemia; large immature red blood cells. Extra folate will clear the anemia, but want to take care of other B12 defiecency problems- paralysis of nerves and muscle. -Deficicencies unlikely for people who eat animal foods. Strict vegetarians need alternatives (fortified soy beverages, fortified cereals, or supplements). -Other people at risk for deficiceny because of physical conditions that hamper the body's ability to make use of the nutrient. -People inheriting genetic defect unable to make intrinsic factor (allows body to absorb and use B12). Must get injections of B12. -Older adults with atrophic gastritis-stomach's inability to produce enough acid; hampering the body's ability to use B12-severe cases- also limits stomach's ability to make intrinsic factor. Treated by supplements or injections.

Vitamin K

-Maintenance in bone health, working with vitamin D to synthesis a bone protein that helps regulate the calcium levels in the blood. -Low levels- low bone mineral density and higher risk of hip fracture In older women.

6.2 the functions of body proteins

-No tissue can be built without protein, for protein is part of every cell. -20% of total body weight= protein. -Proteins: enzymes, antibodies, hormones, transport vehicles, oxygen carriers, tendons, and ligaments, scars, the cores of bones and teeth, the filaments of hair, the materials of nails, and more.

Essential and nonessential amino acids

-Nonessential amino acids made by the body--> nitrogen to form the amino group and backbone fragments (derived from carbohydrate or fat) -Essential amino acids from diet.

Protein as energy

-Many amino acids can be connected to glucose as a fuel source for the brain and nervous system during periods of saturation or when carb intake is inadequate. -When degraded, they can be used for energy or glucose production, their amine groups are usually incorporated by the liver int urea and sent to the kidney for excretion in the urine, the remaining components are carbon, hydrogen, and oxygen, which are available for the immediate energy use by the body. -Only when the protein-sparing calories from carb and fat are sufficient to power the cells are the amino acids used for their most important functions:making protein- energy deficiency (starvation) is always accompanied by symptoms of protein deficiency. -When amino acids are over supplied-body has no place to store them- it removes them, excretes their amine groups, and converts the remaining fragments into glucose and glycogen or into fat for energy storage. Amino acids are not stored in the body except in the sense that they are present in proteins in all the tissues. -When there is a shortage of amino acids- body must break down such tissues as blood, muscle, and skin so that it can use their amino acids to maintain the heart, lungs, and brain.

7.5 Vitamins and Energy Metabolism

-Many vitamins (as well as minerals) are essential for energy metabolism.

What's your meal mentality?

-Mediteranean diet- wide variety, small course, slower pace to prevent operating, pleasant environment- emphasizes olive ol, less animal protein, poultry, eggs, and sweets only a few times a week. Daily use of cheese, yogurt, fruits and vegetables and whole grain products. -30-35% monounsaturated fats -More physically active -Social and emotional support from friends and family.

Reshaping your protein choices for health

-Minimize the amount of meat; load up with vegetables and cooked beans -Go meatless one or more days per week. -Modify recipes using less meat and adding more veggies -Serve stir fried vegetables over brown rice -Try new lunch box items- water-packed tuna, low fat yogurt, mashed dried beans with chopped onion, chili, tomato soup, etc. -Dine out at ethnic restaurants with plant-based entrées. -Eat seafood 2x week -Consume more legumes as well as red, orange, and dark green veggies. -Make whole grains, veggies, and legumes the main course in meals.

6.6 Choosing Protein-Rich Foods

-Misconcieved notions about protein- more=better. -American women eat 60-65% of protein/day; higher than the recommended 46 grams. Young men average about 100grams a day and drop to about 75-85 grams as older adults- higher than their recommended intake of 56 grams. -More than 65% of this protein comes from animal and dairy products (poultry and red meat) seafood intakes= low for all age groups. -Protien foods sorted into 3 subgroups= seafood (fish and shellfish); meats, poultry, and eggs. and unsalted nuts, seeds, and soy products. -Also include airy foods and legumes. -In addition to protein, they also contribute B vitamins, Vitamin D, E, iron, zinc, copper, selenium, phopshurs, choline, and magnesium to the diet. -Fats in meat, poultry, eggs= solid fats. fats in seafood, nuts, and seeds= oils. -DRI- variety of protein sources in nutrient=dense forms because nutrients provided by various types of protein foods differ. -Selecting 1/3 or less of protein from animal sources and the rest from plants. To limit intake of solid fats: -Dairy- has protein, calcium, etc- look for fat free and low fat for recommended 3 servings a day. Low fat cheeses- less than 5g of fat/ounce. -Fish and shellfish- low in fat. has protein, omega 3 fatty acids, and eicosapentaenoic acid (EPA) and docosahecaenoic acid (ANA)- lowers risk of heart disease. At least 3 fish meals/week- 8 or more ounces per week of a variety of seafood. -Meat, chicken, and fish- protein, iron zinc, vitamin B-12. Lean meats- flank steak, round, sirloin, or extra lean ground beef. Lean ham, Canadian bacon, pork tenderloin, and center loin park chops. Chicken, turkeyu or game hens without skin, fresh ground turkey breast or chicken breast meat. -Deli- less than 1 gram of fat/ounce- lean ham, turkey, or chikcken breast, and lean roast beef. -Nuts, seeds, and nut butters- good sources of protein, but also high in calories. Non-hydrogenated. 1 tb of peanut butter or 1/2 of meat. -Eggs- 1 egg counts as 1 ounce of meat. -Legumes- 1/4 cup serving counts as 1 ounce of meat.

Calcium

-Most abundant mineral in the body: 99% of calcium is in the bones (1% in blood). Bones' important roles -Support and protect the body's soft tissues. -Serve as a calcium bank; provide calcium to the body's fluids whenever the supply runs low. Circulating calcium is required for: nerve impulses, muscle contraction (including the heartbeat), blood pressure regulation, blood clotting mechanism, etc. It is the most abundant mineral in the body 99 percent is stored in the bones The stored form serves as support and protection of the body's soft tissues, and serves as a calcium bank There is about one percent of the body's calcium circulating in fluids It functions to aid in transmission of nerve impulses, muscle contraction, maintaining the integrity of cell membranes, maintenance of normal blood pressure, and blood clotting, and it is a cofactor for several enzymes A deficit of calcium during the growing years and in adulthood contributes to osteoporosis, a crippling disease. Good sources of caclium -milk and milk products (best) -Green veggies- food components that interfere w/ calcium absporption- phylates, oxalates, and fiber. -A few fish and shellfish -Some foods are now fortified with calcium. Sources of calcium can be found in three classes of food: milk and milk products; green vegetables such as broccoli, kale, bok choy, collards, and turnip greens; and a few fish and shellfish Milk and milk products contain the most calcium per serving and it is best absorbed in this form Milk contains both vitamin D and lactose; both enhance calcium absorption and promote bone health Alternative Sources of Calcium Yogurt is an acceptable substitute for regular milk Puddings, custards, baked goods, cookies, soups, casseroles, and meatloaf can be prepared with powdered nonfat milk, which is an excellent and inexpensive source of protein, calcium, and other nutrients. Small fish such as Atlantic sardines or canned pink salmon with soft edible bones are another excellent calcium source There are many calcium-fortified foods available; these foods are fortified to match or exceed the amount of calcium in a cup of milk It is important to include calcium in your diet daily, because of the body's limited ability to absorb calcium. It cannot handle massive doses at a time, but needs frequent opportunities to take in small amounts. Some foods contain binders that combine chemically with calcium and other minerals such as iron and zinc to prevent their absorption, carrying them out of the body with other waste. Phytates render calcium, iron, zinc, and magnesium less available Oxalates bind calcium and iron and make them less absorbable These binders seem to depress absorption of the calcium present in the same food as the binder but do not depress the absorption of calcium from other foods consumed at the same time. Protein also affects calcium status by affecting excretion, not absorption The higher the diet is in protein, the greater the amount of calcium excreted Calcium reccomendations: FIGURE 8-3 Calcium Recommendations* *In general, 1 cup of milk or yogurt, 1½ ounces of natural cheese, or 2 ounces of processed cheese can be considered as 1 cup from the milk group. Equivalent choices include nondairy beverages or foods such as calcium-fortified juices that provide a similar amount of calcium as found in 1 cup of milk. †The USDA MyPlate food guide sets a minimum of 3 cups of milk each day for a 2,000-calorie diet and 2 cups per day for children under 8 years of age.

The Functions of Fats in Foods

-Most concentrated source of calories (9 calories) -High fat foods= too many uneeded calories -Satiety- slowing rate at which the stomach empties. _Some essential nutrients are soluble in fat and therefore are mainly in foods that contain it. Essential fatty acids and fat soluble vitamins- A, D, E, and K. -Carries many dissolved compounds that give foods their aroma and flavor.

Chapter 5 introduction

-Most obvious dietary sources of fat= oil, butter, margarine and shortening. -Other sources: Meats, nuts, mayonnaise, salad dressing, eggs, bacon, gravy, cheese, ice cream and whole milk.

Transport Proteins

-Moving nutrients and other molecules into and out of cells. -Some act as pumps, picking up compounds on one side of the membrane and depositing them on the other, thereby regulating what substances the cell will take up or release (EX: sodium-potassium pump in cell membrane, picks up potassium from outside the cell and deposits it inside and picking up sodium from inside the cell and depositing it outside when necessary). In response to the body's needs, often hormones do the switching with marvelous precision. -Other transport proteins move about the body fluids, carrying nutrients and other molecules from one organ to another. -Lipoproteins carry lipids -Special proteins also can carry fat-soluble vitamins, water soluble vitamins, and minerals. -A protein deficiency can cause a deficiency of vitamin A or any other nutrient that needs a transport protein to reach its destination in the body.

For true fitness- all components are important

-Muscular strength -Flexibility -Muscular endurance -Cardiorespiratory endurance -Body composition -Neumuscular By creating a program that works on strength, flexibility, muscular endurance & cardiovascular fitness you also work on body composition or managing the lean muscle to fat tissue ratio and work on the neuromuscular benefits of exercise

Acid-Base Balance

-Normal processes of the body produce acids and their opposites, bases, which must be carried by the blood to the organs of excretion. Without its own blood acid balance affected- Some proteins act as buffers to maintain the blood's normal PH between 7.35-3.45. They pick up hydrogen ions when there are to many in the blood (the more hydrogen, the more concentrated the acid). Protein buffers release hydrogens when there are too few in the blood. (Negatively charged side chains of amino acids can accommodate additional hydrogens (which are positively charged when necessary). -If it's too acidic- acidosis; if it's too basic- alkalosis (causes coma or death). Hazards of those conditions are a result of their effect on proteins. -When the protein's buffering capacity is exceeded ( when proteins have taken on board or released all, the acid hydrogens the can- additional acid or base deranges protein structures by pulling them out of shape; that is, it denatures the proteins- rendering them useless.

Thiamin

-One of the B vitamins; acts as a coenzyme in reactions that release energy from carbohydrates. -Also plays a role in processes involving the nerves.-Deficiences- effect nerves, muscles, heart, and other organs. -Beriberi = (severe deficiency)- extreme wasting and loss of muscle tissue, swelling, heart enlargement, irregular heartbeat, and paralysis- dies of heart failure. -Mild deficency- stomachaches, headaches, fatigue, restlessness, sleep disturbances, chest pains, fever, personality change, and neurosis. -Meats, legumes, fruits, veggies, and enriched and whole grain products.

Sources of Vitamin C in Foods

-Oranges, brocoli, brussel sprouts, cantaloupe, and strawberries, A single serving of any of those foods provide more than 1/2 of the dietary reference intake fo the vitamin. Potatoes contrite significantly to American diet because they eaten so often. -Widespread in the food supply. Deficiencies in infants not given a source of vitamin C as well as in children and older adults who do not consume adequate amounts of fruits and vegetables.

Bone: living tissue

-Peak bone mass ~30 years old Males have more bone mass than females Bone mass decreases as we age, more so in post menopausal women. Total bone mass reaches a peak around age 30, after which bone strength and density are reduced The principal determinant of bone health is peak bone mass To obtain peak bone mass, it is necessary to have optimal calcium intakes during the bone growth years Besides calcium, several other vitamins and minerals are needed for the growth and maintenance of a healthy skeleton. These include: Vitamins D, C, and K Some hormones and the protein collagen Minerals—calcium, phosphorus, magnesium, and fluoride Minerals involved in bone mineralization and maintenance of teeth include: Calcium: the chief mineral of bones and teeth Phosphorus: combines with calcium in the hard crystals of bones and teeth Magnesium: a factor in bone mineralization; helps make teeth resistant to decay Fluoride: strengthens tooth enamel and helps make teeth resistant to decay

The savvy diner: sports nutrition basics for athletes

-Periodization Optimal fueling -Rich in complex carbs, low in fat -Nutrient dense foods with adequate energy -Meal predominatly carbs -Pre-competition meal should be eaten at least 4 hours before participation -Adequate hydration -Space protein out across day. The best nutrition prescription for peak performance is a well-balanced diet For athletes, the diet should account for increased energy needs, vitamin/mineral needs, the relative efficiency of various foods as fuels, and current knowledge about long-term health. Periodization or the use of multiple meal plans may be needed to fully address shifting needs in an athlete's training and competition schedule Two critical nutrition periods for the athlete are the training diet and the pre-competition diet

Nutrition action: nutrition and fitness- forever young

-Physical inactivity in sedentary societies: directly contributes to multiple chronic health disorders -Humans are genetically "programmed" to expect physical activity- our bodies' biochemistry and physiology was fine-tuned by and for conditions of life that existed more than 10,000 years ago. -Physical activity is a choice in fighting against life-threatening diseases. The "modern" human body was actually designed over 100,000 years ago when the need for physical activity was important to life. Some researchers hypothesize that physical inactivity directly contributes to multiple chronic health disorders. Choose Your Weapon Recommendations for exercise include 60 minutes of moderate-intensity exercise on all or most days of the week and resistance exercise. It doesn't matter whether the 60 minutes is accumulated in small increments or at one time. Resistance exercise should average three sessions per week, working one to two muscle groups during each session: chest, shoulders, arms, back, abdominals, and legs. Each session should include one to three reps per set, resting 2-3 minutes between sets. Look at diagram on ppt

7.7 Phytonutrients in Foods: The phytochemical superstars

-Phytochemicals- nonutrative substances in plants that possess health protective benefits, give plants their colors and aromas. Also protect plants from the rabies of overexposure and other environmental threats and insects. -Chemicals that may affect health and prevent disease; antioxidants, decreasing blood pressure and cholesterol, preventing cataracts, reducing menopause symptoms and risk for osteoporosis, and slowing or even reversing certain cancers.

Sources of Vitamin E in Foods

-Plant foods; vegetable oils and products made from them such as margarine and salad dressings. -Soy beans, sunflower, canola, and saddler oils, nuts, seeds, and wheat germ. Smaller amounts come from fruits and vegetables.

Functional Foods: Let foods be your medicine

-Probiotics and probiotics, etc.

5.5 Fat in the Diet

-The type of fat consumed may be more important in influencing the risk of heart disease than the total amount of fat in the diet. -Diets rich in any type of fat cal be calorie dense and could worsen the global problem of obesity. -Average American diet includes about 34% of its calories from fat- 11% from saturated fat and 1% from trans fat. -Institute of medicine reccoments that total fat not exceed 20-35% of day's calories and that it come mostly from polyunsaturated and monounsaturated fat sources such as fish, nuts, and vegetable oils. Saturated fats should be kept low and contribute less than 10% of calories. Trans fat consumption should be avoided. -Dietary guidelines for Americans: limit foods high in solid fat and replace them with monounsaturated fats and polyunsaturated fat. -Most of solid dat, especially saturated fat comes from animal products.

Proteins as the source of Life's variety

-Protein synthesis: each amino acid is hooked to the next, a band called a peptide bond is formed betweeen the amino end of one and the acid end of the next. Proteins are made of many amino acid units, from several dozen to many hundred. -Strand of protein is not straight= more like a tangled chain. Amino acids at different places along the string- attracted to one another and this attraction causes the strand to coil into a shape similar to that od a metal spring. Not only does the strand one amino acids form a long coil, but the coil also tangles, forming a globular structure. -Charged amino acids are attracted to water and orient themselves in the body fluids on the outside of the globular structure. Neutral amino acids are repelled by water and attracted to one another; away from the body fluids- all these interactions among the amino acids and the surrounding fluid result in the unique architecture of each type of protein. A mineral or vitamin may be needed to complete and activate the unit, or several proteins may gather to form a functioning group. -Different shapes of proteins enable them to perform different tasks in the body -in proteins that give strength and elasticity to body parts, several springs of amino acids coil together and form rope-like fibers. -Other proteins, like those in the blood- not same structure as one mentioned above, but one water-soluble, with a globular shape like a ball of steel wool. -Some shaped like hollow balls that can carry and store minerals in their interiors. -Others support tissues -Some- the enzymes- act on other substances to change them chemically.

6.1 What proteins are made of

-Proteins consist of carbon, hydrogen, oxygen, and nitrogen. Amino acids- building blocks of protein -Arranged in strands and create a variety of combinations. -Look like a coil (not a strand). -There are 20 amino acids- 9 essential and 11 non essential -Proteins are an energy yielding nutrient- how many calories per gram (4). -proteins are the source of life's variety- peptide bonds connect amino acids to form proteins. -The amino acid chains form tangled coils -Charges on the amino acids cause different types of interactions between the amino acids and surrounding body fluids. -Proteins' differing shapes result in differing functions.

6.1 What proteins are made of

-Proteins contain nitrogen atoms (fat and carbs are only carbon, hydrogen and oxygen atoms). Nitrogen atoms give the name amino ("nitrogen containing") to the amino acids of which protein is made. In contrast to carbs whose repeating units, glucose molecules are identical- the amino acids of which protein is made. In contrast to carbs whose repeating units, glucose molecules are identical- the amino acids in a strand of protein are different from one another. -All amino acids have the same chemical backbone- amine group (nitrogen-containing part) at one end and an acid group at the other end. -Differences between amino acids= varying structures of the chemical side chains that are attached to the backbone. -20 amino acids with 2o different side chains make up most of the proteins in living tissue. -Side chains vary in complexity from a single hydrrogen atom like that on glycine to a complex structure, like that on phenalinine. Differ in composition, size, shape, and electrical charge- some are negaitve some positive, and some have no charge. -Side chains help to determine the shapes and behaviors of the larger protein molecules that amino acids make up.

Fluid Balance

-Proteins help regulate the quantity of fluids in the compartments of the body. -To remain alive, a cell must contain a constant amount of fluid- fluid balance, too much= cell rupture, too little= unstable to function. -Water can diffuse freely into and out of the cells, proteins cannot- and proteins attract water. By maintaining a store of internal proteins, the cell retains the fluid it needs (it also uses minerals this way). Cells secrete proteins (and minerals) into the spaces between them to keep fluid volume constant in those spaces. Also, because the proteins secreted into the blood cannot cross the blood vessel walls, they help to maintain the blood volume in the same way.

Denaturation of Proteins

-Proteins undergo denaturation- distortion of shape by heat, alcohol, acids, bases or the salts of heavy metals. -Breakdown of the protein; useful for digestion- by stomachh acid, which opens up the protein's structure, permitting digestive enzymes to break peptide bonds. -Denaturation also through food preparation- ex: egg cooking- denatures the proteins of the egg and makes it firmer and cooking it denatures 2 raw egg proteins that bind the B vitamin biotin and the mineral iron, as well as a protein that slows the digestion of other proteins. Cooking eggs- liberates biotin and iron and acids in protein digestion.

Chapter 6- Introduction

-Proteins- the most highly respected of the 3 energy nutrients and tools they play in the body are much more varied than carbs and fats. `75 years ago- "proteiros"= prime of importance. Answers how we grow, how we replace the materials we lose, how blood clots, immunity, etc.

Fat in the diet

-Replace saturated fats with unsaturated -Avoid trans fat -Make small changes at a time to recipes. Fat replacers: -Carbohydrate based: carrageenan, fruit purees, gelatin, gels derived from cellulose or starch, guar gum, xanthan gum, maltodextrin, polydextrose - Protein based: whey protein concentrate, microparticulated protein products made from whey, or milk and egg white protein. -Fat based: mono- and diglycerides; salatrim, and Olestra.

Glucose use

-Stored in the liver and muscles as glycogen (a long chain of glucose molecules linked together). Factors influencing glucose utilization: -Length of exercise session -Degree of training -Amount of glycogen stored in the muscles before exercise. Your energy-producing pathways require oxygen and the two muscle fuels: glucose and fatty acids. Glucose Use during Physical Activity During exercise, the body supplies glucose to the muscles from the stores of glycogen in the liver and in the muscles themselves. The longer the exercise lasts or the more intense it is, the more glucose a person uses. When a person begins exercising, for the first 20 minutes or so, about one-fifth of the body's total glycogen store is rapidly used. If exercise continues beyond 20 minutes, glycogen use slows down and the body begins to rely more on fat for fuel Another factor that influences how much glycogen a person uses during exercise is how well trained the person is to do the particular exercise. When first attempting an activity, a person uses more glucose than a trained athlete does. This is because the muscles can quickly and easily extract energy from glucose; extracting energy from fat takes longer and requires that the muscle cells contain abundant fat-burning enzymes. With training the muscles adapt, packing cells with more fat-burning enzymes—as a result, trained muscles use more fat and conserve their glucose. The amount of glycogen present in the muscles before exercise also influences glycogen use. Muscles typically have enough glycogen to fuel one-and-a-half to two-hour bouts of activity. Carbohydrate loading—a practice endurance athletes follow to trick their muscles into storing extra glycogen—may not be beneficial for people who exercise less than 90 minutes per workout at a low intensity, although competitive athletes who exercise at a high intensity for more than 90 minutes at a time may benefit from carbohydrate loading. Endurance athletes who follow this plan can keep going longer than their competitors without ill effects. Extra glycogen offers an additional advantage; as glycogen breaks down, it releases water, which helps to meet the athlete's fluid needs

6.4 Protein Quality of Foods

-Role= not to provide body proteins directly, but to supply the amino acids from which the body can make its own proteins. -Body cannot store amino acids for future use, the essential amino acids must be eaten as part of a balanced diet. -To manufacture body proteins, then, all the needed amino acids must be available to the cells. -Three characteristics of dietary protein= 1. that it should supply at least the nine essential acids. 2. That it should supply enough for other amino acids to make nitrogen available for the synthesis of whatever nonessential amino acids the cell may need to make. 3. It should be accomapnied by enough food energy (preferably from carbohydrate and fat) to prevent sacrafice of its own amino acids for energy. -Prevents no problem to people who regularly eat high-quality proteins (meat, poultry, cheese, eggs, milk, or many soybean products as per of balanced meals- proteins in these meals contain ample amounts of all the essential amino acids relative to our body's need for them, and the rest of the diet provides protein-sparring energy, and needed vitamins and minerals. -Equally sound diet choice- eat two or more plant protein foods which supplies the limiting amino acid in the other- as a part of a balanced diet. The quality of plant proteins having different limiting amino acids can therefore be balanced by combining different sources of plant proteins during a meal or ever course of a day- sufficient amounts of all the essential amino acids available for protein synthesis. -Complementary proteins- combining a grain (whole wheat) that is low in lysin but high in methionine with a legume (peanut butter) that is low in methane but high in lysine, all the essential amino acids are provided. -A person in good health can be expected to use dietary protein efficiently. -Malnutrition or infection impaires digestion (reducing enzyme secretion), absorption (by causing degeneration of the absorptive surface of the small intestine or loses from diarrhea), and the cells' use of protein (by forcing amino acids to meet other needs). Infections cause increased production of antibodies which are made of protein- malnutrition or infection can greatly increase protein needs while making it hard to meet them. -Each food has its own characteristic amino acid balance and a mixture of food almost invariably supplies plenty of each amino acid. When food energy is limited, this is not the case. Also, even then food energy intake is abundant, if the selection of foods available is severely limited, protein intake may not be adequate. -Many different methods of evaluating protein quality of food. -Determined by 2 factors: the prtotein's digestibility and its amino acid composition. -One method judges how easily the body can digest and absorb the protein- amino acids from animal and soy proteins are the most easily digested and absorbed (90-99%), amino acids from legumes (80-90%), grains and other plant foods vary (70-90%). -Eat variety of foods with protein in the presence of adequate amounts of vitamins, minerals, and energy from carb and fat.

Weight-Gain strategies

-Same concepts as weight loss- small changes, done consistently -Still eat nutrient dense foods- eat more often, extend meal times, -Continue physical activity. It is as hard for a person who tends to be thin to gain a pound as it is for a person who tends to be fat to lose one. The person who wants to gain weight is faced with some of the same challenges as the one who wants to lose weight—learning new habits, learning to like new foods, and establishing discipline related to meals and mealtimes. The healthful way to gain weight is to build yourself up by patient and consistent training while eating nutritious foods containing enough extra calories to support the weight gain. Add extra snacks of high-calorie, nutritious foods. Choose calorie-dense snacks. Learn to eat different foods. Eat more frequently. Whether you need to gain, lose, or maintain weight, attention to what you eat can pay off in long-term wellness benefits. To support wellness, you should eat regular, balanced meals composed of a wide variety of foods you enjoy.

Choosing protein rich foods

-Select 1/3 from animal sources -2/3 from plants Protein rich food recommendations with consideration of solid fat content. -Fat-free and low-fat dairy foods; 3 servings each day. -Fish and shellfish- fresh, frozen, or canned in water- 2 meals per week. -Lean meats and poultry -Nuts, seeds, and nut butters- Myplate: 1 tablespoon peanut butter or 1/2 ounce nuts or seeds equals 1 ounce of meat. -Eggs- 1 equals 1 ounce of meat. -Legumes- 1/4 cup equals 1 ounce of meat. look at diagram- Protein contributed by food groups in the average American diet

Genetics

-Set point theory: the body tends to maintain a certain weight. -Fat cell theory: childhood obesity increases the number of fat cells that persist into adulthood. -90% of obese children will be obese adults. Genetics The theory that a hereditary, inside-the-body basis for obesity may exist is supported by the existence of animal strains that are genetically fat. In humans, studies have shown that identical twins, whether raised together or apart, tend to have similar weight-gain patterns Set-Point Theory One popular inside-the-body theory is the set-point theory. Some researchers suggest that the body "wants" to maintain a certain amount of fat and regulates eating behaviors and hormonal actions to defend its "set-point." The theory implies that science should search inside obese people to find the causes of the problems, perhaps in their hunger-regulating mechanism. Fat Cell Theory Some overweight infants become overweight adults, but most grow out of their obesity in childhood. An overweight child, however, is more likely to remain overweight into adulthood. Researchers propose the fat cell theory that childhood obesity is persistent because early overfeeding may cause fat cells to increase abnormally in number. The number of fat cells is thought to become fixed by adulthood; afterwards, a gain or loss of weight either increases or diminishes the size of the fat cells.

Mechanisms of Actions of Phytochemical

-Some may have antioxidant properties (protecting against harmful cell damage) others have anticancer properties (preventing initiation and promotion of cancer and some have anti-estrogen properties (blocking the action of estrogen and lowering the risk of some cancers). -Different ohytochemicals have different modes of action and one individual phytochemical may exhibit more than one mechanism of action -One may influence one or more stages of cancer -Phytochemicals act by both direct and indirect mechanisms; may act directly to inhibit enzymes that activate carcinogens or to induce enzymes that detoxify carcinogens. May act indirectly by stimulating immune response or scavenging free radicals to prevent DNA damage. -May helpt to protect against heart disease- some may help to influence blood pressure and blood clotting, whereas others reduce the synthesis and absorption of cholesterol. Certain pigments in plants may protect the eye.

How to optimize phytochemicals and functional foods in a daily eating plan

-Suppliments- less effective than phytochemicals in whole foods -The absorption, metabolism, distribution, and function of phytochemicals also depend on the combination of one phytochemical with other phytochemicals or substances that occur naturally in food. A combination of them provides benefits.

Pantothenic acid and biotin

-Synthesize coenzymes that are active in energy metabolism. -Biotin is required for cell growth, synthesis of DNA and maintenance of blood glucose levels -Needs are met with a varied diet: present in many foods: carrots, eggs, chicken breast, peanuts, banana, whole-wheat bread, nonfat milk, strawberries, oatmeal, broccoli, etc. -Deficiencies=rare.

5.6 Fat can be Healthy

-Traditional Medditerenean diet is rich in fruits, vegetables, grains, fish, and beans whereas most American diets include much more meat and other high-fat animal products with saturated fat. -Medditerean diet- high in vitamins, minerals, fiber, and phytochemicals- keep body healthy and low in saturated fat0 consume so little meat and butter. -Medditerenean diet- 30-35% of total callers are provided by fat: only 7-8% saturated compared to the 11% for Americans. Use olive oil and other fats from plants and higher in monounsaturated and polyunsaturated fats. -Olive oil- high in oleic acid, a monounsaturated fatty acid that seemed to keep the heart healthy. Oleic acid- helps keep "good" HDL cholesterol and lower levels of LDL cholesterol and contains a good ratio of omega 3 fatty acids to omega 6 fatty acids. -Other vegitable oils high in monounsaturated fats are peanut and canola oils.

Choosing a Vitamin Mineral supplement

-USP seal -Price does not mean quality -No more than 100-150% of RDA -Out of reach of children Recommendations in choosing and using medicinal herbs: Be informed; tell your physician -Do not exceed recommended doses or use for prolonged periods -Research publications and websites.

Which is the healthier option?

-Unsaturated fats -Easy way to tell?: The more unsaturated a fat is, the more liquid it is at room temperature. -Beef fat v. chicken fat vs corn oil. -Saturated fats- solid -Unsaturated fats- liquid.

Other Roles for Vitamin A

-Versitile, playing important roles in several body processes. -Vision= best known function. The light reaching the eye must be transformed into nerve impulses that the brain interprets to produce visual images. The transformers are molecules of pigment in the cells of the retina, paper-thin tissue lining the back of the eye. A portion of each pigment molecule is renal, a compound the body can synthesise. Only if vitamin A is present in the diet. Vision impaired with low vitamin A. Eye has difficulty adapting to changing light levels. -Deficency- flash of bright light at night after adjusting to darkness is followed by prolonged spell of night blindness, aids In the diagnosis of vitamin A deficiency. -helps to maintain healthy epithelial tissue- skin and the cells (called epithelial cells) lining the body cavities like the small intestine and lungs. -Also involved in the production of sperm, the normal develipment of fetuses, the immune response, hearing, taste, and growth. -As much as a year's supply of vitamin A can be stored in the body- 90% of it in the liver. Deficiency won't appear until stores are depleted. Consequences= blindness and reduced resistance to infection. Serious in developing countries. -Vitamin A toxicity- not as wide spread as deficiency. Symptoms: joint pain, dryness of skin, hair loss, irritability, fatigue, headaches, weakness, nausea, and liver damage.- Hazard to people taking supplements of preformed Vitamin A, but virtually no risk to people obtaining vitamin A from foods in the form of beta carotene.

Turning back the Clock

-Vitamin deficiencies eliminated today were first recognized in Greek and Roman times and led to the discovery of vitamins centuries later -Scurvy- disease from lack of vitamin C- bleeding gums, tooth loss, and death. Armies, sailors, and other travelers went without vitamin c rich foods for weeks on end. Scurvy recognized by Hippocrates (father of medicine). Cure not recorded until 16th century (beverage with spice needles or oranges and lemons). 1753- James Lind recommended consumption of herbs, lettuce, endine, watercress, and summer fruits to prevent scurvy. 1800s- Navy required to drink lemon or lime juice daily. -Rickets- roman times, skeletal deformities as a result of a lack of vitamin D. Late 1600s- "Enlgish disease" 200 years later- cod liver oil recognized as a cure for this disease. -Pellagra- 1730- Spanish physician named Caspar Casal described the crusty, dry, scabby/blackish patches of skin symptomatic of the disease. Italy- "pellagra"- sour skin. "Mal de rosa" in Spanish. Thought to be incurable until Casal noticed those who got the disease were poor and had inadequate diets made up of mostly corn and little meat. -Early 20th centiry- detected minute amounts of other subtsnces found to be essential in preventing disease and maintaining health- "vitamines"- Dr. Casmir Funk called them these to indicate that these substances were vital for the survival that they contained nitrogen (amines), "e" dropped later on when scientists discovered that some vitamins were not amines. -Next couple of decades- vitamins idenitified, their chemical formulas, and their functions in the body were determined. Also measured the amount of vitamins in various foods and determined human and animal requirements for the compounds.

7.1 Introduction

-Vitamins are a Nutrient -Not energy-yielding- so why a nutrient? -Promote growth, maintenance, and repair -Vita= vital for survival -Amines= containing nitrogen Vitamin deficiencies have been documented in Greek Roman times -Scurvy (Vit C) -Rickets (Vit D) -Pellagra (Niacin) Did not know what 'vitamins' were yet, but realized certain foods would help. -Mid 19th century- chemists were able to identify vitamins -Life-threatening vitamin deficiencies are rare in the US -Knowledge of vitamins constantly evolving.

Chapter 7- intro

-Vitamins just as essential to health as gats, carbohydrates, and proteins. Diet lacking in one vitamin could cause a barrage of symptoms and ultimately death. Vitamin deficiencies- rare in developed countries. -Certain vitamins will help stave off chronic diseases such as cancer and heart disease. -Chapter organization: exploring the history, roles, and current thrust of research on the various vitamins, and offers practical advice on how to incorperate the info into decisions about your own lifestyle.

B vitamins

-Water soluble -Important for energy metabolism -Not energy yielding They do not give us energy in the form of calories. They help to convert the carbohydrates, fats & proteins in our food to energy.

The two classifications of vitamins

-Water soluble (dissolve in water) and fat soluble (dissolve in fat) -13 vitamins discovered to date, each with its own special roles to play. -9 water soluble vitamins- eight B vitamin and Vitamin C are found in the watery components of foods, such as the juice of an orange. These vitamins are distributed into water-filled components of the body, including the fluid that surrounds the spinal cord. Body excretes water-soluble vitamins if blood levels raise too high. These vitamins lately reach toxic levels in the body. Not to say that excess levels cannot cause problems, at least in some people. -4 Fat soluble vitamins- A, D, E, and K. Found in the fats and oils of foods. Because they are stored in the liver and in the body fat, it is possible for megadoses of fat-soluble vitamins to build up to toxic levels in the body and cause undesirable side effects. -Water soluble vitamins- act as coenzymes in the body; they assist enzymes in doing their metabolic work within the body enzymes are proteins that act as catalysts to help boost chemical reactions in the body. In foods, water soluble vitamins are relatively fragile. They can be washed out or destroyed during food storage, processing, and preparation. -Fat soluble vitamins- A,D, E, and K are absorbed from the digestive tract with the aid of fats in the diet and bole produced by the liver. Any disorder that interferes with fat digestion or abpsortion can precipitate a deficiency of the fat-soluble vitamins. In the blood stream, these vitamins are escorted by protein carriers because they are insoluble in water. Because they are stored in the liver and body fat, you do not need to consume them daily unless your intakes are usually marginal.

The Savvy Diner: eat more beans

-Ways to increase your intake of legumes (dried beans, peas, and lentils): add to entrees, side dishes, soups, and salads. Explore the many varieties of legumes used in cooking.

The essential fatty acids

-What does "essential mean"? -both are polyunsaturated. -Linoleic acid- Omega 6 -Linolenic acid- Omega 3

5.1 A Primer on Fats

-Why do we need fat? -Energy (limitless amounts) -Major component of cell membranes -Nourish skin and hair -Insulate the body -Cushions organs -Essential nutrients and fat soluble vitamins -Excess carbohydrate and protein can be converted to fat -One pound of body fat= 3,500 calories. -Stored -More calories per gram (9). -Gives texture/aroma to food and flavor.

Vitamin K

-Works with vitamin D to synthesis a bone protein- helps regulate calcium levels in the blood -Optimal levels are associated with a lower risk of hip fracture in older women.

The athlete's plates-

-a food guide for athletes to follow based on the physical demands of the day -consist of an easy training plate, moderate training plate, and hard training/game day plate -The moderate training plate is meant as baseline and changes to the easy or hard plates should be made from it. -Notice the amount of food on each plate as well as the portions of each food group. FIGURE 11-11 MyPlate for Athletes SOURCE: The Athlete's Plates are a collaboration between the United States Olympic Committee Sports Dietitians and the University of Colorado (UCCS) Sports Nutrition Graduate Program. Optimal Fueling Pointers A diet rich in complex carbohydrates and low in fat not only provides the best balance of nutrients for health but also supports physical activity best. Choose foods to provide nutrients as well as calories. An athlete may be able to eat more food by consuming it in six or eight meals each day rather than three or four meals. Any meal of mixed composition, but predominantly carbohydrates, should be consumed at least 4 hours before activity. Include plenty of fluids—two or more eight-ounce glasses of water or juice per meal—to ensure adequate hydration. Carbohydrate guidelines vary by intensity and length of activity and fueling strategies for training, prior to competition, during competition, and after competition (See Table 11-11.) Look at diagram

The Savvy Diner: choose and prepare foods w/ less salt

-at the supermarket -at home -when eating out -Follow DASH diet (dietary approach to stop hypertension). At the Supermarket Read labels; look for key words such as salt and sodium in the ingredients list Look for labels that say "low sodium" and foods containing 140 milligrams or less per serving Limit cured foods, foods packed in brine, and condiments Cut back on frozen dinners, mixed dishes like pizza, packaged mixes, canned soups and broths, and salad dressings Choose reduced-sodium and no-salt-added products when possible Buy fresh, natural foods more frequently than processed foods At Home Explore what herbs and spices complement specific foods Be spicy instead of salty Cook rice, pasta, and hot cereals without salt Rinse canned foods, such as tuna, to remove some salt When Eating Out Ask how foods are prepared Ask that foods be prepared without salt or salt-containing ingredients Move the saltshaker away Limit condiments with salt-containing ingredients Choose fruits and vegetables instead of salty snack foods

Nonvitamins

-these substances are needed to live and are important to cell membranes (inositol) and cellular activities (carotene) but are non essential in human diets because our bodies can make these compounds as needed. Abundant in common foods. -Other substances added to vitamin supplements because they are essential for growth in certain nonhuman species are nonessential in human diets- PABA, bioflavonoids, ubiquone, vitamin B15, B 17.

Sources of Folate in foods

-veggies, legumes, and seeds. FDA mandated all enriched grain products to be fortified with folic acid (synthetic form of folate) to improve intakes in the US; result- declines in neural tube defects.

Vitamin B12

-water soluble -Helps make red blood cells -helps protect nerve cells -Commonly found in animal sources- strict vegetarians, people who act intrinsic factor and older adults may need to suppliment. -DRI- 2.4µg/day

5.2 A closer view of Fats

1. Tryglycerides (fats and oils)-- 95% 2. Phospolipids (lecithin) 3. Sterols (cholesterol).

Eat well be well: Defining sport nutrition

Active individuals versus competitive atheletes -recreational athelete -Competitive athlete -Elite athlete -SMART goals Completing exercise does not mean that additional fueling or nutrient requirements are necessary. One needs to look at the level of participation to see if/how one's level of fueling needs to be adjusted. Here are some tips for sustaining an exercise program: Check with your physician prior to starting an exercise or weight-loss program. Find an exercise buddy. You can motivate each other. Use a gradual approach and set realistic goals or SMART goals. Use the goal to motivate you to the next level. Find the time that is "right" for you to exercise. It might be based simply on when your schedule permits. Don't overdo it. Set a pace that is challenging but not overly difficult. Don't focus on weight loss. How you feel or how much better your clothes fit is a better benchmark for success. You may even gain muscle in the beginning, which is both helpful and expected.

Amino Acid Structure

Amine group on one side, side group on side, and acid group on other side. -Side chains can be non polar, polar, or electrically charged.

Iodine

An integral part of the thyroid hormones -Regulate body temp, metabolic rate, reproduction, and growth -Control the rate at which cells use oxygen and release energy. If deficient: -Goiter: enlarged thyroid -Cretinism: mental and physical retardation- due to iodine deficiency during pregnancy. Iodine is part of thyroid hormones that regulate body temperature, metabolic rate, reproduction, and growth The hormones enter every cell of the body to control the rate at which the cells use oxygen and release energy When the iodine level of the blood is low, the thyroid gland may enlarge until it causes swelling in the throat area, a condition called goiter Iodine deficiencies can cause sluggishness, weight gain, and cretinism in the children of pregnant women with iodine deficiency -to combat deficiency, we have 'iodized' salt -In the Us- not worried about deficiency because we consume too much salt. The amount of iodine in foods reflects the amount present in soil in which plants are grown or on which animals graze Soil iodine is greatest along the coastal regions U.S. intakes are, on average, above recommendations but below the toxicity level Excess intakes of iodine can cause an enlargement of the thyroid gland resembling a goiter Although most consumers now have access to fruits and vegetables grown in coastal areas rich in iodine, health experts state the importance of using iodized salt to maintain an adequate iodine intake.

Fuels for physical activity and sport

At Rest and during light exercise, the body primarily burns fat for fuel During short bouts of high intensity exercise, the body burns primarily carbohydrates (glycogen) Look at diagrams on PPT.

Diet and Heart disease

Atherosclerosis -Narrowing of the arteries due to a buildup of cholesterol-containing plaque in the arterial walls. -Self-accelerating process. -Made worse by hypertension. -Predictors include high LDL-cholesterol, low HDl- cholesterol, high blood pressure, smoking, obesity, and physical inactivity. What atherosclerosis risk factors can a person change? -High LDL-Cholesterol -Low HDL cholesterol -High blood pressure -Cigarrette smoking -Diabetes -Physical inactivity -Obesity -"Atherogenic" Diet -Stress What atherosclerosis risk factors are beyond one's control? -Age -Gender, -Genetics Most significant change to decrease total blood and LDL-Cholesterol is to reduce saturated and trans fats Children and Fat intake -Ages 1-3: 30-40% of calories from fat -Ages 4-18: 25-35% calories from fat -Saturated fat <10% of total calories. -Teens should get cholesterol checked if one parent has high cholesterol.

What is a healthy weight?

Body weight= total mass, # on a scale Amount of body weight that is fat, % Obesity is amount of body fat, not your weight. Issue: easier to measure weight than body fat. There are many problems in defining a healthful weight. Some societies value fatness; others value thinness to the point of obsession. Body Weight versus Body Fat There is a need to define obesity in terms of people's body fatness rather than in terms of their weight. The health risks associated with obesity refer to people who have excess fat.

Healthy Bone C, D, K

Bones are comprised of living tissue based on the protein collagen into which crystals of bone minerals Calcium and phosphorus are deposited

Carbohydrate use

Carbohydrate is used in the beginning of physical activity, but ~20 min the body starts to break down more dat to use- but it takes time to break down fats. If exercise continues beyond 20 minutes, glycogen use slows down to conserve the remaining glycogen supply; the body begins to rely more on fat for fuel. At some point, if exercise continues long enough, glycogen will run out almost completely. People who run out of muscle glycogen during an event "hit the wall"—they have to slow down their pace since muscle glycogen is no longer available to fuel their activity. Exercise can continue for a short time after that, only because the liver scrambles to produce the minimum amount of glucose needed to briefly forestall body shutdown.

Manufacturing

Manufacturers have found a process to turn oils into solids through: Hydrogenation (to add hydrogens)- also called trans fat; helps from going rancid; longer shelf life. -Adding an emulsifier (ex/lecithin): helps water and fats mix= ex/ salad dressings, margarine. -Trans fatty acids are found in fried foods, commercial baked goods, processed foods, and margarine.

10.5- Weight Gain and loss

Changes on the scale do not mean changes in body fat -fat, fluid, bone minerals, and lean tissue -type of body tissues gained or lost depends on weight-change strategies employed. Body fat takes time to gain and to lose 1lb of fat= 3,500 calories -Deficit of 500 cals/day = 1lb a week. Changes in body weight reflect shifts in many different materials—not only fat but also fluid, bone minerals, and lean tissues such as muscle. Weight is gained or lost in different body tissues, depending on how a person goes about it.

Vegetarian Eating Pattern

Characteristics -Higher in fiber and certain vitamins and minerals -Lower in calories Combined with positive lifestyle factors -Contributes to beneficial health outcomes LOOK at vegetarian eating patterns diagram

Zinc

Chief roles: -Part of insulin and many enzymes -Plays a major role in regulating cell multiplication and growth -Involved in normal metabolism of protein, carb, fat, and alcohol. -Promotes a healthy immune system -Involved in Vitamin A utlization, taste perception, thyroid function, wound healing, sperm synthesis, etc. Zinc is found in every cell of the body and plays a major role with more than 50 enzymes that regulate cell multiplication and growth, normal metabolism of protein, carbohydrates, fat, and alcohol, and the disposal of damaging free radicals Zinc is associated with the hormone insulin, which regulates the body's fuel supply It is involved in the utilization of vitamin A, taste perception, thyroid function, wound healing, the synthesis of sperm, and the development of sexual organs and bones Recently, zinc has been known for its role in promoting a healthy immune system Deficiencies manifest as: -Growth retardation and delayed sexual maturation, night blindness, hair loss, poor appetite, infection susxeptibility, etc. -Zinc is needed daily in the diet. -Highest levels are found in high-protein content foods: shellfish, meats, and liver. Also high in whole grain products. Zinc deficiency causes severe growth retardation, delayed sexual maturation, night blindness, hair loss, poor appetite, susceptibility to infection, delayed healing of cuts or abrasions, decreased taste and smell sensitivity, and poor growth in children Zinc is lost from the body daily in much the same way as protein is and must be replenished daily Infants, children, teenagers, and pregnant women have the highest zinc needs The pregnant teenager is at particular risk because she needs zinc for her own growth as well as for her fetus's growth Pregnant vegetarians are at risk because their diets are high in fiber and zinc-binding factors Dieters on very-low-calorie diets have not only a low zinc intake, but also a loss of zinc from body tissues as they break down to release fuel Zinc is relatively nontoxic, but can be toxic if consumed in large enough quantities Consumption of high levels of zinc can cause symptoms including vomiting, diarrhea, fever, and exhaustion The hazards are greatest when consumers dose themselves with supplements Excess supplemental zinc can cause imbalances of both copper and iron in the body Zinc is found in large amounts in high-protein foods, such as shellfish, meats, and liver Two servings a day of animal protein will provide most of the zinc a healthy person needs Whole-grain products are a good source of zinc if large quantities are eaten Cow's milk protein (casein) binds zinc and seems to prevent its absorption; infants absorb zinc better from human breast milk Fresh and canned vegetables vary in zinc content, depending on the soil in which they are grown

Questions to raise regarding an ergogenic aid

Is the promised action of the product based on magical thinking? Does the promotion claim that "doctors agree" or "research has determined," without clarification? Does the promoter use scare tactics to pressure you into buying the product? Is the product advertised as having a multitude of different beneficial effects? Is the product available only from the sponsor by mail order and with payment in advance? Does the promoter use many case histories or testimonials from grateful users?

Nutrition and Cancer prevention

Eating pattern is one of many factors contributing to the development of cancer. -Lifestyle factors and environment 85% -Genetics- 15%. Connections between diet and cancer -Food constituents: may instigate the cancer or cause tumor promotion and progression. May protect against cancer. -Diet and physical activity habits may account for 1/3 if cancer deaths in the US. Look at diet and cancer diagram Recommendations from the American institute for cancer research: -Be lean -30 mins/physical activity every day -Food and drinks that promote weight gain- limit consumption -Plat foods- eat more. -Alcoholic drinks- limit to 2/day for men and 1/day for women -Preservation, processing, preparation: limit consumption of salty foods and throw away moldy grains or legumes. -eat Whole Foods instead of supplements -Avoid tobacco.

Feasting

FIGURE 10-11 Feasting and Fasting In A, the person is storing energy. When you eat more calories than you need, the energy nutrients contribute to body stores. Carbohydrate is broken down to glucose for absorption. Inside the body, glucose may be built up to glycogen or converted to fat and stored as such. Fat is broken down to its components for absorption. Inside the body, these components are converted to fat storage. Protein is broken down to its basic units (amino acids) for absorption. Inside the body, these units may be used to replace body proteins. Those amino acids that are not used cannot be stored as protein for later; they lose their nitrogen and are converted to fat. Although three kinds of materials enter the body, they are stored for later use in only two forms: glycogen and fat. Protein stored as fat cannot be converted back to protein later.

Fasting

FIGURE 10-11 Feasting and Fasting In B, the person is drawing on stored energy. Your body draws on its stored supply of nutrients to keep going when you stop eating. The between-meal interval is ideally about four to six hours, about the length of time it takes to use up most of the available liver glycogen, or 12 to 14 hours at night, when body systems are slowed down and the need for energy is lower. If a person doesn't eat for a long period of time, the body makes one adjustment after another. The first adjustment is to use the liver's glycogen. Another alternative source of energy would be the abundant fat stores most people carry. However, this fuel is no use to the nervous system because, while the muscles and other organs use fat as fuel, the nervous system only possesses enzymes to convert protein to glucose As the fast continues, the body turns to its own lean tissues to keep up the supply of glucose. One reason why people lose weight so dramatically within the first three days of a fast is that they are devouring their own protein tissues as fuel. Since protein contains only half as many calories per pound as fat, it disappears twice as fast. Also, with each pound of body protein, three to four pounds of associated water are lost. If the body were to continue to consume itself at this rate, death would ensue within about 10 days.

Fasting (pt 2) If the person continues beyond glycogen depletion

FIGURE 10-11 Feasting and Fasting In C, the person is in ketosis. However, the body's last resort is to convert fat stores into a form it can use to help feed the nervous system; this is known as ketosis. Ketosis is an adaptation to fasting or carbohydrate deprivation. Instead of breaking down fat molecules all the way to carbon dioxide and water, as it normally does, the body takes partially broken down fat fragments, combines them into ketone bodies, and lets them circulate in the bloodstream. The advantage is that about half of the brain's cells can use these compounds for energy. Because of ketosis, an initially healthy person totally deprived of food can live for as long as six to eight weeks; however, ketosis may be harmful to the body by upsetting the acid-base balance of the blood. Fasting is not the best way to lose weight. Even in ketosis, the body's lean tissue continues to be lost at a rapid rate to supply glucose to those nervous systems cells that cannot use ketones as fuel. As well, the body becomes conservative during a fast and slows its metabolism so as to lose as little energy as it possibly can. A well-designed low-calorie diet, accompanied by the appropriate exercise program, has actually been observed to promote the same rate of weight loss as, and a faster rate of fat loss than, a total fast.

Diet on Physical endurance

FIGURE 11-7 The Effect of Diet on Physical Endurance (Video in Cengage Study materials) A high-carbohydrate diet can increase an athlete's endurance. In this study, the fat and protein diet provided 94 percent of calories from fat and 6 percent from protein; The normal mixed diet provided 55 percent of calories from carbohydrate; and the high-carbohydrate diet provided 83 percent of calories from carbohydrate.

Good sources of minerals in the USDA Myplate food guide

FIGURE 8-1 Good Sources of Minerals in the USDA MyPlate Food Guidea a Serving sizes shown here are based on a 2,000-calorie diet. Go to www.ChooseMyPlate.gov for a quick estimate of how much food you should eat from the different food groups based on your age, gender, and activity level b In whole-grain choices

Weighing for health

Factors impacting health risk due to weight: -Body weight -Amount and location of body fat -Current health status. A person's health risk is dependent on three factors: body weight, amount and location of body fat, and current health status.

Copper

Main roles: -helps make red blood cells -Involved in manufacturing collagen, healing wounds, and maintaining the sheathes around nerve fibers. Good food sources: -Whole grains, nuts, seeds, legumes, and shellfish. Copper is involved in making red blood cells, manufacturing collagen, healing wounds, and maintaining the sheaths around nerve fibers.

Vitamin E

Fat soluble antioxidant. Protects red blood cells, nerve cells, and the membranes of the lungs, brain, and other organs against damage from pollutants and other environmental hazards. -May also protect against heart disease because it can neutralize the free radicals that might otherwise damage the walls of blood vessels and contribute to coronary artery disease. -Vitamin E residing in the fatty cell membranes surrounding cells act as a scavenger for free radicals that enter the area. -When it's not present- free radicals can attack vulnerable polyunsaturated fatty acids found within the cell membrane and start a chemical chain reaction that damages the cell membrane and ultimately causes it to break down completely. -Helps maintain a healthy immune system by protecting white blood cells. -Also protects lipids such as LDLs (low density lipoproteins) throughout the body and fat soluble compounds including vitamin A. -Important for normal neuromuscular function. -Deficiency causes cell membranes particularly in red blood cells, to rupture, causing a type of anemia. Extremely rate in adults, nut sometimes in premature infants who are born before enough vitamin E is transferred to them from their mothers during the last few weeks of pregnancy. Also people who can't absorb fats as a result of diseases and those with certain blood disorders. -Vitamin E toxicity- rate, only in people who take extremely high doses. Symptoms= alteration of the body's blood-clotting mechanisms and interference with the function of Vitamin K.

The functions of fat in the body

Fat- body's chief storage form for the energy (calories) from food eaten in excess of immediate need. -Provide majority of energy we need to perform much of the body's work during rest as well as during extended bouts of light to moderate exercise. Serve as an energy reserve. -Take fat out of storage and use it for energy until the next meal. -Glucose and fat stored after meals and both released later when needed as energy to fuel cells. -Fat Cannot be connected back into protein and carbohydrate, can only serve as an energy fuel for cells equipped to use it. -The body can store fat in practically unlimited amounts; has scanty reserves of carbs and virtually no protein to spare. -1 lb of body fat= 3,500 cals. _fats and oils found in body= keep body healthy. Functions: -important to all body's cells; major component of cell membranes. Natural oils= skin radiancy, scalp- nourishing hair and making it glossy. -Insulates organs. -Shock absorber -Temperature insulation- climate control.

Recommended Protein Intakes

General: 10-35% of total calories Specific: .8g per kilogram of desirable body weight (1kg=2.2 lbs) divide body weight by 2.2 -Athletes require more (for rebuilding cells, muscles) -Both Stregnth and endurance athletes- 1-1.5g/kg of body weight. Check slide for the math

Benefits of physical activity

Increases •More energy •Self confidence •Better Sleep •Quality of life •Stronger bones •Increased muscles •Improved circulation & lungs •Enhanced immunity •Independence later in life Decreases •Stress & anxiety •Heart disease •Cancer •Diabetes •High Blood Pressure •Easier weight control Benefits of regular exercise make up an impressive list that grows as new discoveries are made The benefits are physiological, physical and psychological.

Cardiorespiratory endurance

Keeping heart rate elevated -the heart is a muscle -Large muscle groups -American College of Sports Medicine (ACSM) recommends cardiovascular conditioning at least 5x a week, continuous 30-60 min each session, target heart rate. Cardiovascular Endurance Another realm in which endurance is important is the length of time that you can keep going with an elevated heart rate—how long your heart can endure a given demand, cardiovascular endurance. Your heart is a muscle, and it, like your other muscles, can respond to repeated demands by becoming larger and stronger. Exercises that promote cardiovascular endurance are the best for making short-term fitness gains and long-term health improvements as well as for weight control. The best exercises to develop cardiovascular endurance are those that repetitively use large muscle groups—arms and legs—and that last for a continuous 20-60 minutes. Target Heart rate: Maximum heart rate (MHR)- 220-age=MHR -MHR*.55= lower limit -MHR- .85 upper limit To calculate your target heart rate range, take the following steps: Estimate your maximum heart rate (MHR)—subtract your age from 220; this provides an estimate of the absolute maximum heart rate possible for a person your age (you should never exercise at this rate). Determine your target heart rate range—multiply MHR by 50 percent and 85 percent to find your upper and lower limits. When you can work out at your target heart rate for 20-60 minutes, you know that you have arrived at your cardiovascular fitness goal. Example for a 19 year old person. 220-19=201 201 x .55 = 111 201 x .85= 171

Problems associated with weight: obesity

Look at PPT The physical risks of overweight and obesity are greater for some people than for others, depending on inherited susceptibilities to conditions such as high blood pressure, high blood cholesterol, and diabetes. Obesity also increases the risk of heart disease because excess fat pads crowd the heart muscle and the lungs within the body cavity. The heart has to work harder to deliver oxygen and nutrients. The lungs cannot expand fully, which limits the oxygen intake of each breath, causing the heart to work even harder to pump the needed amount of oxygen to the other body parts. Gallbladder disease can be brought on in susceptible people merely by excess weight. Obesity also increases a woman's risk of developing breast cancer. Millions of people incur risks from ill-advised diet programs. While most are ineffective, some are even more dangerous than the obesity they seek to cure. Obesity is a social and economic handicap in some parts of North America; obese individuals suffer discrimination in many areas, which can harm them psychologically. §Cancer (breast, colon, rectal) §Hormonal Imbalances §Diabetes (type 2) §Fertility Problems §Heart Disease §Respiratory Problems §High Cholesterol §Poor Self-esteem §Hypertension § Quality of Life & longevity §Metabolic Syndrome §Complications with surgery §Complications during pregnancy §Gallbladder & liver disease §Osteoarthritis (knees, hips, spine) §Depression Looking back to Chapter 1 and the top causes of death that are nutrition related, being overweight or obese is a significant risk factor for the development of the disease. It is a risk factor that can be modified through proper nutrition and physical activity

The two classifications of Minerals

Look at diagram Minerals are split into two categories: -Major minerals: needed in relatively larger amounts -Trace minerals- needed in minute amounts. Nutritionists divide minerals into two classes: major and trace minerals The distinction between them is that major minerals occur in the body in relatively large amounts and are needed in the diet in relatively large amounts Trace minerals occur in the body in minute amounts and are needed in smaller amounts in the diet Trace minerals only comprise a tiny percentage of the body's weight but they perform several vital roles for which there are no substitutes

Using the MyPlate Food guide

Look at diagram b Not recommended for pregnant or lactating women, children (depending on age), or those who have special dietary needs. At or below this low level of calorie intake, it may not be possible to obtain recommended amounts of all nutrients from foods; therefore, it is important to make careful food choices, and the need for dietary supplements should be evaluated. c The 1,200 and 1,400 plans include a 170 empty calorie allowance and 4 teaspoons of fats/oils. The 1,800 plan includes 195 empty calories and 5 teaspoons of fats/oils. d For maximum nutritional value, make whole-grain, high-fiber choices. e Choose fat-free or low-fat (1%) dairy products. f Select lean meat and use cooking methods that do not require added fat.

Fat can be healthy

Mediterranean Diet -Centered around fruits, vegetables, grains, fish, beans, and olive oil -Some eggs, dairy, and poultry; minimal red meat, sweets -Red wine -High in vitamins, minerals, fiber, and phytochemical; low in saturated and trans fat -Olive oil has a good ratio of omega-3 fatty acids to omega 6 fatty acids What's your meal mentality? Mindset and practices of the Mediterranean Region: -"Eat slowly, preferably at regular times of the day, and in a pleasant environment." -Physical activity -Social and emotional support -Allotted calories eaten earlier in the day. -Other suggestions for people in the US and Canada: eat less saturated and trans fats, consume more complex carbs and fiber.

Chapter 8 introduction

Minerals -do not contribute energy (calories) -have diverse functions within the body and work with enzymes to facilitate chemical reactions -are required in the diet in very small amounts, are inorganic compounds that occur naturally in the earth's crust. The role of minerals in the body is a fairly recent discovery, with many not known until the 19th century Like vitamins, minerals do not contribute energy (calories) to the diet but are important in human nutrition. Minerals have diverse functions within the human body and most are required in very small amounts. Unlike vitamins, minerals are inorganic compounds that occur naturally in the earth' crust Mineral study remains a challenging area of nutritional research

Absorption of Fat: The Chylomicron

Most of the newly digested fats are absorbed into lymph as part of a special package the chylomicron. A chylomicron (lipoprotein) contains an interior of triglycerides and cholesterol surrounded by phospholipids. Proteins cover the structure. Such an arrangement of hydrophobic (water-fearing) molecules (the fatty acids) on the inside and hydrophilic (water-loving) molecules (proteins) on the outside allows lipids to travel through the watery fluids of the body

Sterols

Only found in animal foods -Part of every cell in the body -Makes hormones -Makes bile -Helps create Vitamin D -Most common example is Cholesterol. -Look at figure 5-8 for cholesterol in foods

Unsaturated fatty acids- monounsaturated and polyunsaturated

Open spots without hydrogen Examples: Monounsaturated fatty acid- omega 9 Polyunsaturated- omega 6

Protein Needs for Fitness and sport

Optimal nutrient timinging before or during and after resistance training -Minimize muscle protein breakdown -Optimize muscle growth and repair. Protein recommendations for athletes RDA for adults - .8g/kg/day. Athletes- 1.2-3.0 g/kg/day Recovery phase (0-2 hours after exercise)- .25-30 g/kg (about 15-25 G protein). TABLE 11-6 Protein Recommendations for Athletes SOURCE: Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance, Journal of the Academy of Nutrition and Dietetics, 116 (2016): 510-511. Protein Needs for Fitness and Sport Fit people have more muscle than fat; exercise involves muscles; muscles are made largely of protein. It would seem logical, then, that to become or stay fit, an athlete might need more protein. Five to ten percent of energy needs of weightlifters and athletes competing in endurance sports come from muscle protein. The body of an athlete may use slightly more protein, especially during the initial stages of change. Initial increases in muscle mass, numbers of red blood cells to carry oxygen, and amounts of aerobic enzymes in muscles to use fuel efficiently may elevate an athlete's protein needs. In addition, hormonal changes during exercise can temporarily slow the amount of protein the muscle makes and can encourage the muscle to break down its protein stores. How much protein an athlete uses for fuel during hard exercise depends on exercise intensity and duration, the athlete's fitness level, and the glycogen stores in the athlete's muscles. When glycogen stores are well stocked, protein contributes only five percent of fuel needs. Although muscle protein breakdown dominates during exercise, muscle growth escalates after exercise. Muscles use the available amino acids to repair and build, the net effect being muscle protein buildup. Training enhances muscle protein buildup after exercise. The American Dietetic Association recommends that endurance athletes consume 1.2-1.6 grams of protein per kilogram of desirable body weight. Some athletes involved in prolonged, heavy endurance training may need even more. Muscles won't respond to excess protein by simply accepting it. Muscles respond to the hormones that regulate them and to the demands put upon them. So the way to make muscle cells grow is to put a demand on them—that is, to make them work.

6.2 The Functions of Body Proteins

Overview: 1. Growth and maintenance 2. Regulatory Roles -Enzymes -Hormones -Antibodies -Fluid balance -Acid-base balance -Transportation 3. Energy and glucose production

11.2 The components of fitness- physical conditioning, strength, felexibility, muscle endurance

Physical conditioning: a planned program of physical activity -Improve the function of a particular body system -Employs overload principal: causes the body to adapt and function more efficiently. F-frequency I- intensity T- time Physical Conditioning Physical conditioning refers to a planned program of exercise directed toward improving the function of a particular body system. Placing regular physical demand on the body and forcing the body to do more than it usually does will cause it to adapt and function more efficiently; this is called overload. Muscles respond to the overload of exercise by gaining strength and ability to endure. This principle applies to all aspects of fitness: flexibility, muscle strength, muscle endurance, and cardiovascular endurance. You can apply overload in several ways: increase frequency, increase intensity, or increase duration. You can pick one or a combination, depending on your fitness goals. Strength gains may not be visible in all cases. Muscles increase in strength and size—hypertrophy Muscles, if not called on to perform, decrease in size—atrophy

Flexibility

Range of motion -Elasticity of the muscles, tendons, and ligaments -Tends to decrease w/ age -Improves in response to stretching and can be maintained by frequent stretching exercises. Flexibility Keeping your muscles and joints pliable is critical for developing a fit body. A flexible body can move as it was designed to move and will bend rather than tear or break in response to sudden stress. Flexibility tends to decrease as you age but improves in response to stretching, and it can be maintained in most people by doing frequent stretching exercises. Stretching exercises improve flexibility by increasing muscle and tendon elasticity and length. Stretching should be done slowly (static stretching)—when you feel a slight strain in the muscle, hold the position for 20-30 seconds. Bouncy, rapid stretches can cause minute tears in the muscle and also set up a reaction in the muscle that makes it resist the stretch. After your light warm-up, stretch the muscles that you will be using in your main exercise activity. Waiting to stretch until after your warm-up allows blood to move into the muscles, making them easier to stretch. Doing stretches after your exercise session gives your heart a chance to gradually slow its pace. It also allows you to lengthen those muscles that have become tight and tense from the exercise. You can make greater gains in flexibility by stretching after your workout because muscles are warm and easier to stretch.

Sodium

Recommended adequate intake (AI) -Young adults-50: 2,300 mg -Adults 51-70- 1,500mg -Older adults- 1,200mg Average intakes are much higher- 3,400mg High blood pressure concerns -Limit sodium consumption -Consume adequate potassium and calicum. It is part of sodium chloride, ordinary table salt, which is a food seasoning and preservative The recommended sodium intake is set at 1,500 milligrams for young adults, 1,300 milligrams for adults 51 through 70, and 1,200 milligrams for older adults Because average sodium intakes are about 3,300 milligrams, the Dietary Guidelines for Americans recommend consuming little sodium and salt and staying below the upper limit of 2,300 milligrams daily (or 1,500 mg for population groups considered at high risk) because the use of highly salted foods can contribute to high blood pressure (hypertension) in those who are genetically susceptible More processed a foods is, the more sodium it contains. Generally, the more processed a food is, the more sodium it contains, whereas whole, unprocessed foods tend to be high in potassium and low in sodium Most sodium consumed in the United States comes from salts added during commercial food processing and preparation Up to 75 percent of the salt (sodium) in the diet has been added to foods by processors Always check the food labels for sodium content.

Muscle endurance

Repeated muscle movement -Ability of a muscle to contract repeatedly within a given time without becoming exhausted -Impacts performance as an activity continues- 18th hole of a golf game, pedaling the last 10 miles of a 100-mile bike tour. -tests for specific muscles- number of sit ups or push ups in a specific time period. Muscle Endurance Muscle endurance—the power of a muscle to keep on going for long periods; third component of fitness. Your muscle endurance influences your performance; for example, it dictates your ability to pedal during the last 10 miles of a 100-mile bike tour.

Magnesium

Roles: -Helps relax muscles after contraction -Promotes resistance to tooth decay -Part of the protein-making machinery in all the cells of muscle, heart, liver, and other soft tissue. -Needed for the release of energy. Good food sources: -Nuts, legumes, cereal grains, dark-green veggies, seafoods, chocolate, and cocoa. Magnesium acts in all the cells of the muscles, heart, liver, and other soft tissues, where it forms part of the protein-making machinery and is necessary for the release of energy It also helps to relax muscles after contraction and promotes resistance to tooth decay by helping to hold calcium in tooth enamel Bone magnesium is a reservoir to ensure that some is available regardless of intake Areas of the country that have hard water, which is higher in magnesium and calcium, have lower rates of death from cardiovascular disease A deficiency of magnesium may be related to sudden death from heart failure and to high blood pressure A dietary deficiency of magnesium is not likely, but may occur as a result of vomiting, diarrhea, alcohol abuse, or protein malnutrition in people who have been fed incomplete fluids into a vein for too long, or may occur in people using diuretics Sources of magnesium are: nuts, legumes, cereal grains, dark green vegetables, seafood, chocolate, and cocoa

Healthy v. Obese

Scans of a healthy normal weight individual and an overweight individual. The "tannish" color on the scans represents fat tissue. It the scan of the normal weight individual you can see the fat tissue lies mostly around the hips and legs. On the scan of the overweight individual, in addition to the fat on the hips, arms and legs, it can also be seen around the organs in the trunk area. The picture of the heart on the lower right side of the slide shows the build up of fat on the exterior of the individuals heart. This excess build up of fat causes the heart to work harder to do it's job.

Hormones

Similar to enzymes in exerting profound effects, but differ from enzyme molecules: -Not all of them are made of protein -Do not catalyze chemical reactions directly rather they act as messengrs that elicit the appropriate responses to maintain a normal environment in the body. -Regulare overall body conditions, such as the blood glucose level (hormones-insulin and glucagon) and the metabolic rate (thyroid hormone).

Fluid replacement drinks

TABLE 11-9 Fluid Replacement Drinks Sports drinks are designed to enhance the body's use of carbohydrate and water. The carbohydrate in a sports beverage serves three purposes during exercise: Becomes an energy source Helps maintain blood glucose at an optimum level Helps increase the rate of water absorption from the small intestine, helping to better maintain plasma volume In addition, the drink can supply water and minerals lost from sweating. There are many factors to consider when choosing a sports drink. The ideal beverage should leave the digestive tract rapidly and enter circulation, where it is needed. Carbohydrate solutions don't all empty from the stomach at the same rate. The drink should contain at least 4 percent but no more than 8 percent carbohydrate volume. Drinks containing more than 10 percent carbohydrate (sodas, fruit juice, or some sport drinks) take longer to absorb. Also can cause cramps, nausea, bloating, and diarrhea. Drinks with less than 4 percent carbohydrate may not offer an endurance-enhancing effect. Sodium is another ingredient to which attention should be paid. Since most people consume enough sodium in their regular diet, it's not essential that the fluid-replacement drink provide large amounts of sodium. In fact, too much sodium can delay muscles' receipt of water. Some sodium (about 50 milligrams per cup) may help stimulate water absorption and encourage drinking, which helps replace lost water. However, since these drinks have calories, drinking them may just replace the calories expended during the exercise. Look at diagram.

Getting started on lifetime fitness

The Physical activity guidelines for Americans At least: -2 1/2 hours (150 min) of moderate intensity physical activity per week OR -1 1/4 hours (75 min) of vigorous intensity physical activity per week. Or a combination of the two. Strength and flexibility at least 2x per week. -This is minimum- more is better! to a point- may need to double for weight loss -10 minute bouts. Guidelines stress the value of moderate activity & suggest that total amount is more important than manner it is carried out in Aerobic Activity Moderate-intensity physical activity for 2½ hours each week brisk walking - can talk but not sing Vigorous-intensity aerobic physical activity for 1 hour and 15 minutes each week jogging, aerobic dance, jump rope -Note: greater benefits occur with more physical activity - -More active - more fit tend to be -Builds slowly & increased gradually - -Lifetime commitment - -People w/ risk for disease should have medical exam, diagnostic exercise stress test before beginning vigorous activity Physical activity program for total fitness includes Aerobic activity Strength training Stretching Physical activity time is a lifelong commitment Seek medical advice if your profile includes risk factors for heart disease Sedentary lifestyle Family history of heart disease Cigarette smoking High blood pressure High blood cholesterol (>200 mg/dL) Obesity (BMI ≥ 30) Diabetes Anyone can get fit wit ha basic understanding of the concept of total fitness & a personal commitment to being physically active Recommendations for exercise include 60 minutes of moderate-intensity exercise on all or most days of the week and resistance exercise. It doesn't matter whether the 60 minutes is accumulated in small increments or at one time. Resistance exercise should average three sessions per week, working one to two muscle groups during each session: chest, shoulders, arms, back, abdominals, and legs. Each session should include one to three reps per set, resting 2-3 minutes between sets. Get Off Your "Buts" Right now you're thinking: "But I don't have exercise equipment" or "I don't have time to exercise." All you need to do is what we are supposed to be doing: short bouts of activity throughout the day. Walk across campus from class to class, take the stairs instead of the elevator, or mall walk. Seek medical advice if your profile includes risk factors for heart disease: -Sedentary lifestyle -Family history of heart disease -Cigarette smoking -High blood pressure -High blood cholesterol (>200 mg/dL) -Obesity (BMI ≥ 30) -Diabetes Look at diagram Look at death rates by fitness and BMI categories

10.1 A closer look at Obesity

The World Health Organization describes obesity as "an escalating epidemic" and one of the greatest neglected public health problems of our time. A significant increase in obesity was observed in both adults and youth from 1999 to 2014. 1/3rd of adults & 17% children & adolescence are obese The leading causes of overweight & obesity are genetics, excess energy intake & physical inactivity Increasing rates of obesity are expected to contribute to: -Increased rates of disability -Increased rates of preventable deaths The Healthy people national health initiatative aims to: -Reduce the number of adults and children who are obese by the year 2020. Obesity is a disease with multiple health risks. Increasing rates of obesity are projected to result in increased rates of disability and preventable deaths. The Healthy People 2020 national health initiative includes objectives for: Increasing the proportion of adults who are at a healthy weight Reducing the number of adults and children who are obese by the year 2020 FIGURE 10-2 The Epidemic of Obesity among U.S. Adults Note the increasingly upward trend of obesity among the 50 states. In 1990, 10 states had a prevalence of obesity less than 10% and no states had prevalence equal to or greater than 15%. By 2000, no state had prevalence of less than 10%, 21 states had a prevalence of obesity between 20 and 24%, and no state had prevalence equal to or greater than 25%. In 2010, no state had a prevalence of obesity less than 20% or greater than 35%. 11 states - 20 to <25% 27 states - 25 to <30% 12 states was 30% to less than 35%. By 2015, no state had a prevalence of obesity less than 20%. In 6 states (California, Colorado, Hawaii, Massachusetts, Montana, and Utah) and the District of Columbia, obesity ranged from 20% to less than 25%; 19 states had a prevalence of obesity between 25% to less than 30%; obesity prevalence in 21 states was 30% to less than 35%; and 4 states (Alabama, Arkansas, Louisiana, Mississippi, and West Virginia) had an obesity prevalence 35% or greater. The South had the highest prevalence of obesity (31.2%), followed by the Midwest (26.4%), and the West (25.2%). Source: U.S. Obesity Trends 1985-2015, Centers for Disease Control and Prevention, www.cdc.gov.

Basal Metabolism

The sum total of all the chemical activities of the cells necessary to sustain life- about 60% of total energy output. Basal Metabolism About 60 percent or more of the energy the average person spends goes to support the ongoing metabolic work of the body's cells; this is basal metabolism. The beating of the heart, the inhaling and exhaling of air, the maintenance of body temperature, and the sending of nerve and hormonal messages to direct these activities are the basal processes that maintain life. For a person whose total energy needs are 2,000 calories per day spends as many as 1,200-1,400 of them to support basal metabolism. Factors that influence BMR The basal metabolic rate (BMR) is influenced by a number of factors. The younger a person is, the higher the BMR. The BMR is most pronounced during the growth spurts that take place during infancy, puberty, and pregnancy. Body composition also influences metabolic rate. The more lean tissue, the higher the BMR; the more fat tissue, the lower the BMR. Men generally have a faster metabolic rate than women do because men have a greater percentage of lean tissue. Fever increases the energy needs of cells, whose increased activities to generate heat and fight off infection speed up the metabolic rate. Fasting and constant malnutrition lower the metabolic rate. Some hormones influence metabolism by increasing the demands of every cell and thus raise the metabolic rate. The activity of the thyroid gland also influences the BMR; the less thyroid hormone secretion, the lower the energy requirement for maintenance of basal functions.

Exercise-related functions of vitamins

Thiamin, riboflavin, pantothenic acid, niacin, magnesium- Energy-releasing reactions vitamin B6, zinc- Building of muscle protein Folate, vitamin B12, copper Building of red blood cells to carry oxygen Biotin- Fat and glycogen synthesis Vitamin C- Collagen formation for joint and other tissue integrity; antioxidant ability may reduce oxidative tissue damage Vitamin E- Protect cell membranes from oxidative damage Vitamins are the links and regulators of energy-producing and muscle-building pathways. The B vitamins are of special interest to athletes and exercisers because they govern the energy-producing reactions of metabolism. Needs for these vitamins increase proportionally with energy expenditure. A well-balanced diet that meets an athlete's energy needs and that features complex carbohydrate-rich foods will ensure B vitamin intakes proportional to energy intake. Researchers are presently studying the protective effects of antioxidants on recovery from exercise and performance. Although more research is needed, preliminary studies support a role for the antioxidant nutrients in enhancing recovery from exercise by reducing exercise-induced oxidative injury. Meeting the recommendation of eating five or more fruits and vegetables per day will help athletes meet recommended intakes for the antioxidant nutrients.

The Savvy Diner: Nourish the Heart

Tips for reducing heart disease risk by reducing contributory factors in the diet and increasing intake of protective factors 1. become a savvy supermarket shopper by reading nutrition labels 2. Keep blood cholesterol at or below the recommended levels. 3. Balance energy intake with energy needs. Ways to reduce fats in home-cooked meals. -Use nonstick sprays for frying -Try reducing the fat in recipes a little at a time -Sauté vegetables in water, broth, or wine. -Prepare broths in advance, refrigerate, and then skim off hardened fat. -Prepare lean cuts of meat. -Flavor sauces with herbs and spices -Spread jam on bagels or toast in place of butter.

Waist Circumference

Waist circumference -Men >40 inch Women >35 inch -Weight related health problems and risk factors for disease: Family history, heart disease, type 2 diabetes, high blood cholesterol, high blood pressure, smoking, osteoarthritis, gallstones, or sleep apnea. Amount and location of body fat Waist circumference provides information about the distribution of fat in the abdomen. Excess fat in the abdomen is a greater health risk than excess fat in the hips and thighs. The extra abdominal fat crowds the abdominal organs and its proximity to the liver means that when metabolized, abdominal fat can raise blood cholesterol levels and lower the body's sensitivity to insulin. Disease risk rises significantly with a waist circumference of over 35 inches in women and over 40 inches in men. Another factor to consider is the presence of weight-related health problems and risk factors for diseases. These may include: family health history, heart disease, type 2 diabetes, high blood cholesterol, high blood pressure, cigarette smoking, osteoarthritis, gallstones, or sleep apnea. 5.An initial goal for treatment of overweight and obese people with risk factors is to reduce body weight by about 10 percent at a rate of about one to two pounds per week. 6. For overweight individuals, losing as little as 5-10 percent of their body weight may improve many of the problems linked to being overweight. Current health status Another factor to consider is the presence of weight-related health problems and risk factors for diseases. These may include: family health history, heart disease, type 2 diabetes, high blood cholesterol, high blood pressure, cigarette smoking, osteoarthritis, gallstones, or sleep apnea. An initial goal for treatment of overweight and obese people with risk factors is to reduce body weight by about 10 percent at a rate of about one to two pounds per week. For overweight individuals, losing as little as 5-10 percent of their body weight may improve many of the problems linked to being overweight.

Meet the vitamins

Water-soluble vitamins- act as coenzymes- look at diagram -Coenzyme- helps A and B attract to the active site on the enzyme and react. Reaction-completed and a new product, AB has been formed

Hydration practices for physical activity and sport

Water: most important nutreint -Water in blood is plasma -How the body cools itself during exercise. Hydration Practices for Physical Activity and Sport The blood's water (plasma) acts like the fluid in your car's radiator, especially during exercise. The plasma picks up heat generated by the muscles and circulates it to the skin for removal, mostly through sweat. As sweat evaporates, large amounts of heat are lost from the body. However, if the sweat drips and does not evaporate, no heat is lost, but you do lose precious body water. Therefore, as your body heats up from exercise, you lose water through sweat. The amount lost depends on the intensity and duration of the exercise. This water must be replaced, or water will be pulled from your muscles and organs, causing cramps and premature fatigue. When plasma levels are low, your heart is forced to work harder (faster beating) to supply sufficient oxygen to the muscles. Eventually, since plasma volume is declining, heat builds up and core temperature rises. A water loss of just two percent of body weight can reduce muscular work (exercise) capacity by 20-30 percent. Dehydration signs -Drink water every 15-20 mins of physical activity to prevent dehydration. 1. muscle cramps 2. rapid breathing and heartbeat. 3. fever and chills 4. dry mouth and skin 5. dizziness and headaches. Replenishing fluid lost during exercise is easily accomplished. However, many athletes and fitness enthusiasts either don't drink enough or at all. Ignoring body fluid needs can hinder performance and increase heat injury risk. The recommended amount of fluid sufficient to prevent dehydration and heat stroke can be surprisingly large. Two or more quarts of water can be lost every hour of heavy exercise; this fluid must be replaced before, during, and after exercise. Thirst is an unreliable indicator of how much to drink because it signals "too late," after water has been lost. Weigh yourself before and after a workout; the weight lost is all water and must be replaced to maintain water balance. Endurance athletes should replace sodium lost in sweat as well to prevent hyponatremia. Schedule of hydration before, during and after exercise 2-4 hours before exercie- 5-10 ml/kg elicits pale yellow or lighter urine color. During exercise- .4-.8L/hour, must be individualized to each athlete some weight loss is to be expected but weight loss greater than 2% of body weight can impair performance After exercise: 1.25-1.5 L/ kg lost. Do not "gain weight" during exercise as this can increase your risk of hyponatremia. TABLE 11-8 Schedule of Hydration Before, During, and After Exercise* SOURCE: Adapted from Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance, Journal of the Academy of Nutrition and Dietetics 116(2016): 514-516. Water and Fluid Replacement Drinks For fitness enthusiasts, the choice between water and a sports drink is more a matter of personal taste and desired performance abilities. For endurance events, evidence indicates that consuming a properly balanced sports drink during exercise enhances energy status and endurance and maintains plasma volume levels better than drinking water does. How the body manages water and carbohydrate use during exercise determines how well it performs.

Water, minerals, and fluid balance

Water: the body's most-needed nutrient -60% of body weight Functions: -As a major constituent of blood: transports nutrients to cells and carries away waste. -Acts as a shock absorber around joints and the spinal cord; cushions and unborn child -Lubricates the digestive tracts and mucus tissues. -Helps maintain body temp. Water is the nutrient most needed by the body Made of hydrogen and oxygen Makes up part of every cell, tissue, and organ in the body and accounts for about 60 percent of body weight Functions of water are: Transports the nutrients needed to nourish the cells Carries away waste products formed during the reactions that take place in cells Acts as a shock absorber in joints and around the spinal cord Lubricates the digestive tract as well as all the tissues moistened with mucus Surrounds and cushions an unborn child Maintains body temperature About 40 percent of the body's water weight is inside the cells and about 15 percent bathes the cells, while the remainder is in the blood vessels The amount of water inside the cells must be regulated The cells cannot pump water across the cell membrane since it can move freely across all membrane walls The control is achieved by moving across their membranes the minerals that attract water to move along with them Certain minerals called ions or electrolytes that carry an electrical charge play many roles including maintenance of water and acid-base balance Sodium, potassium, and chloride are examples of electrolytes—dissolved substances in the blood and body fluids that carry electrical charges Sodium is the chief positively charged ion outside the cell Potassium is the chief positively charged ion inside the cell Chloride is the major negatively charged ion outside the cell (mostly associated with sodium) Electrolytes serve to keep the fluids inside and outside the cells in balance so that the cells can function properly Electrolytes also help to provide the environment in which the cells' work, such as nerve-to-nerve communication, heartbeats, and contraction of muscles, takes place When a person's body loses fluid, it also loses electrolytes The concentrations of electrolytes are crucial to the life-sustaining activities of the vital organs

5.2 A closer view of fats

When energy from any of the energy yielding nutrients is to be stored as fat, it is broken down into fragments small molecules made of carbon, hydrogen, and oxygen -Linked together as fatty acids (major building blocks of triglycerides; chief form of fat found in the body). -Triglycerides- Composed of 3 fatty acids that are attached to the compound glycerol ("backbone" of tryglcerides) -95% of lipids in foods and In human body- tryglcerides -Others=phospholipids (of which lecithin is one) and sterols (cholesterol).

Energy Metabolism All B vitamins Folate B6, 12, Thiamin, Riboflavin, Niacin, Patothenic Acid Biotin

When the body needs energy it uses the nutrients from food—this is called metabolism. It breaks glucose, fatty acids, glycerol, and amino acids into smaller units to make energy. When energy is not required it turns glucose, amino acids, and fatty acids into body compounds. Vitamins essential for producing energy Thiamin Riboflavin Niacin Folate Vitamin B6 Vitamin B12 Pantothenic acid Biotin

Strength

amount of weight lifted -Ability of muscles to work against resistence -benefits: toned muscles needed for daily activities, less prone to injury, helps with weight loss- increasing BMR Strength Strength is the ability of the muscles to work against resistance. The purpose of strength training is to build well-toned muscles that let you accomplish daily activities at work and during recreation as well as to prevent injury. As muscles get stronger, individual fibers thicken and enlarge. Our ability to respond to strength training continues to a very old age. Strength training also helps with weight loss by increasing lean muscle and thus increasing a person's resting metabolic rate. The benefit is that strong muscles, tendons, and ligaments play a key role in preventing injury. Resistance training helps with weight loss by increasing lean muscle mass and thus increasing your basal metabolic rate.

Food allergy

an adverse reaction to an otherwise harmless substance that involves the body's immune system Main components of an allergic reaction: -Food allergens -Immunoglobulin E (IgE) -Mast cells Histamine release produces various symptoms: -Anaphylaxis is the most severe allergic reaction and potentially fatal. What foods cause most allergic reactions? -Adults- shellfish, peanuts, tree nuts, fish, and eggs. -Children- peanuts, milk, and shellfish. Common sites for allergic reactions: -Mouth (swelling of the lips or tongue, itching lips). -Airways (wheezing or breathing problems). -Digestive tract (stomach cramps, vomiting, diarrhea). -Skin (hives, rashes, or eczema). Food allergy treatment -Offending food must be avoided -Medications treat the symptoms -Epinephrine self-injecting syringes are used for accidental exposure.

Metabolism

chemical process- converts water, oxygen, and food to energy. -Aerobic metabolism: depends on oxygen moderate activity level allows the heart and lungs to supply the oxygen needed to perform aerobic metabolism -Anaerobic metabolosm- is performed without oxygen muscle exertion with energy demand that outstrips the oxygen supply must also rely on anaerobic metabolism for energy. Your body runs on water, oxygen, and food—mostly carbohydrates and fats. The chemical process that converts food into energy is called metabolism Two energy-producing systems are at work in the body: Aerobic metabolism that depends on oxygen Anaerobic metabolism that functions without oxygen -At rest, the body burns mostly fat and some carbohydrate for energy -When exercising, the body prefers carbohydrate (glucose) for quick energy. Understanding how these two systems work will help you choose the right type of exercise and food to enhance your sport performance. Aerobic and Anaerobic Metabolism At rest, your muscles burn mostly fat and some carbohydrate for energy. During exercise, though, the amounts the muscles use depend on an interplay between fuel availability and oxygen availability. To an exercising muscle, oxygen is everything. With ample oxygen, muscles can extract all available energy from carbohydrate and fat by means of aerobic metabolism. When the muscles' exertion is great enough that their energy demand outstrips their oxygen supply, they must also rely on anaerobic metabolism to make energy. Since the anaerobic metabolic pathway can burn only carbohydrates for fuel, it draws heavily on your limited body stores of carbohydrates. Nevertheless, this system does provide an immediate source of energy without relying on oxygen. Unfortunately, this energy-yielding system is extremely inefficient; only five percent of carbohydrate's energy-producing potential is harnessed by this pathway. The anaerobic metabolic pathway only partially burns your carbohydrate, littering your muscle with lactic acid, which is partly broken down portions of glucose. The buildup of lactic acid causes burning pain in the muscles and can lead to muscle exhaustion within seconds if it is not drained away. A strategy for dealing with lactic acid buildup is to relax the muscles at every opportunity so that the circulating blood can carry it away and bring oxygen to support aerobic metabolism. Fortunately, lactic acid is not a waste product—when oxygen reaches your muscles, lactic acid is ushered to your liver, which converts it back to glucose. Neither the aerobic nor the anaerobic metabolic pathway functions exclusively to supply energy to your body—the two work together, complementing and supporting each other. Carbohydrate is absolutely essential for exercise; your muscles can't perform without it.

Aerobic exercise

exercise for the heart Cardiovascular conditioning or the training effect: -makes the heart stronger and increases its endurance -Improves the endurance of the lungs and the muscles along the arteries and in the walls of the digestive tract. -develops the muscles directly involved in the activity -Increases blood volume. To meet your body's increased oxygen needs during aerobic exercise, your heart must pump oxygen-rich blood to muscles at a faster pace than normal. This increased demand on the heart makes the heart stronger and increases its endurance. In addition, aerobic exercise improves the endurance of the lungs and the muscles along the arteries and in the walls of the digestive tract and, of course, the muscles directly involved in the activity—cardiovascular conditioning. In cardiovascular conditioning, the total blood volume increases so that the blood can carry more oxygen. The heart muscle becomes stronger and larger. Since each beat of the heart pumps more blood, it needs to pump less often. The muscles that work the lungs gain strength and endurance, and breathing becomes more efficient. Circulation through the body's arteries and veins improves. Blood moves easily, and the blood pressure falls. Muscles throughout the body become firmer. To make these gains in cardiovascular conditioning, you must work up to a point where you can continuously exercise aerobically for 20 minutes or longer. This means you must elevate your heart rate (pulse)—called the target heart rate. This heart rate must be considerably faster than the resting rate to push the heart but not so fast as to strain it. An informal pulse check can give you some indication of how conditioned your heart is to start with. As a rule of thumb, the average resting pulse rate for adults is around 70 beats per minute, but the rate can be higher or lower—active people can have resting pulse rates of 50 or even lower. For cardiovascular conditioning, your target heart rate can be calculated from your age—the older you are the lower your maximum heart rate. As your heart gets stronger, more intense exercise will be required to reach the same target rate.

Minerals for energy metabolism

iron, zinc, iodine, chromium, sulfur, selenium When the body needs energy it uses the nutrients from food—this is called metabolism. It breaks glucose, fatty acids, glycerol, and amino acids into smaller units to make energy. When energy is not required it turns glucose, amino acids, and fatty acids into body compounds. Along with many vitamins, minerals are essential for energy metabolism in the body. Some minerals assist enzymes and vitamins needed for the release and use of energy from the energy nutrients: Phosphorus Magnesium Iron Zinc Copper Chromium Sulfur Some minerals are essential for normal metabolic rate, which regulates energy metabolism—the reactions by which the body obtains and uses energy from foods: Iodine Zinc Selenium

MyPlate vitamines

look at diagram on PPT for servings.

Physical Activity

voluntary activities -Accounts for 30% of total energy output -Movement of muscles -Consistent increased activity increases: energy expenditure, lean body mass Factors that determine the number of calories burned -Amount of muscle mass required -Amount of weight being moved -Amount of time the activity takes. Voluntary Activities If you increase your physical activity consistently, you will also increase the energy your body spends on metabolic activity because you will have an increase in lean body mass. The energy spent on physical activity is the energy spent moving the body's skeletal muscles, and the extra energy spent to speed up the heartbeat and respiration rate as needed. The number of calories spent depends on three factors: the amount of muscle mass required, the amount of weight being moved, and the amount of time the activity takes. Using a leg ergometer will burn more calories than an arm ergometer because the muscle mass in the legs is greater than the muscle mass in the arms If 2 people are walking at the same speed, on the same terrain, and one person weighs 130 ponds and one weighs 180 pounds, the 180 pound person will burn more calories The longer you participate in an activity, the more calories you burn

Vitamin C

water soluble -Fights free radicals -Powerful scavenger of environmental air pollutants -Production and maintenance of collagen -Role in fighting stress -Boosts immune system in fighting infection Sources: -fruits and veggies. -Upper limit= 2000mg/day -DRI- men- 90mg/day women 75mg/day

Folate

water soluble vitamin -Needed for making DNA and formation of red blood cells -Deficiency- blood cells don't form properly and can't carry oxygen. Found in green, leafy veggies. -'Folate' comes from 'foliage' -Easily lost in overcooked and processed foods Essential for pregnancy- Before and first few weeks -Neural tube defects- spina bifida DRI adult- 400 micrograms/day

Problems associated with weight: underweight

§No energy reserves for prolonged periods of physiological stress or injury §Irregular menstrual cycles §Infertility §Osteoporosis Defined as a BMI 18.5 or 10% or more below desirable body weight The underweight person has minimal body fat stores and will be at a disadvantage in situations where energy reserves might be needed. Other problems include menstrual irregularities, infertility, and osteoporosis

Athletes and supplements

•"Ergogenic aids" - substance used to enhance performance §Not regulated by the FDA •What do proper scientific studies show? -Many work in theory, but not when applied to the human body •Placebo effect Can nutritional supplements enhance the benefits I achieve from my everyday workouts? Scientific evidence to support claims that special supplements will make an athlete run farther or jump higher is sorely lacking. Most so-called ergogenic aids, that is, substances that increase the ability to exercise harder, are costly versions of vitamins, minerals, sugar, and other substances provided easily by a balanced diet. Surveys of athletes have found that greater than 50 percent use a vitamin or mineral supplement, although no evidence exists that doing so improved performance. However, believing that a substance may work (improve performance) may actually improve an athlete's performance by the placebo effect.

Measuring body fat

•Bod Pod •Skinfold Calipers •Bioelectrical Impedance •DEXA Scan A very accurate way to measure body fat is to obtain a measure of the body's density, weight divided by volume. One way to obtain the body's volume, you need to immerse the whole body in a tank of water, known as hydrostatic or underwater weighing. Individuals are weighed in air and while submerged in a tank. Formulas are then used to estimate body volume, body density, and body fat percentage. Fat is more buoyant (less dense) than water, so someone with high body fat will have a lower body density than someone with low body fat. This method is typically only used in a research setting. Air-Displacement Plethysmography (Bod Pod) uses a similar principle to underwater weighing but can be done in the air instead of in water. Individuals wearing a bathing suit; sit in an "egg-shaped" machine consisting of 2 chambers. The machine estimates body volume based on air pressure differences between the empty chamber and the occupied chamber. This is the method of body composition analysis used in the football combines. Most health professionals use the skinfold test. A special caliper is used to measure the thickness of a "pinch" of skin and the fat beneath it in specific areas of the body (the trunk, the thighs, front and back of the upper arm, and under the shoulder blade). Equations are used to predict body fat percentage based on these measurements An alternative method for assessing body fatness is bioelectrical impedance (BIA). BIA equipment sends a small, imperceptible, safe electric current through the body, measuring the resistance. The current faces more resistance passing through body fat than it does passing through lean body mass and water. Equations are used to estimate body fat percentage and fat- free mass. A costly but effective method (used to measure bone density) is dual energy X-ray absorptiometry (DEXA). DEXA is more commonly used to assess bone density, but can also be used to measure body composition. You lie still on a table while a machine arm passes over your entire body, which emits a high- and a low-energy X-ray beam. By measuring the absorption of each beam into parts of the body, technicians can get readings for bone mineral density, lean body mass and fat mass. It is now considered the gold standard for measuring body composition

Nutrition Action: Diet confusion- weighing the evidence.

•Diets work on the principal of limiting food consumption -Forms of limiting dietary intake •Elimination or restriction of certain food groups, such as carbohydrates •Portion control through prepackaged meals, snacks, or drinks •Alteration of meal patterns or content •Control of food intake through monitoring or point systems •What are common diets? • -The Atkins Diet -The Zone Diet -The South Beach Diet -Weight Watchers -Dr. Ornish Eat More, Weigh Less •Refer to Table 10-12 Many diet programs promise truly unbelievable results with little or no effort. With an increasing awareness of weight gain, many diet programs promising dramatic weight loss are available to consumers. Most diets produce weight loss, albeit temporary, while some diets may actually be harmful. How Do Diets Work? —Diets work because people create a negative energy balance by either restriction of certain food groups, portion control, use of prepackaged meal plans, or some combination of these. Take a lookat the US News top diet rankingshttps://health.usnews.com/best-diet/best-diets-overall •How to determine is a diet is healthful -Does the weight-loss program §systematically eliminate one group of foods? §encourage specific supplements or foods that can be purchased only from selected distributors? §tout magic or miracle foods or products that burn fat? §promote bizarre quantities of only one type of food? §rigid menus? §promote specific food combinations? Before considering a weight loss program consider these questions to determine if it is a healthy diet and one that you can sustain §promise a weight loss of more than two pounds per week for an extended period of time? §provide a warning to people with diabetes, high blood pressure, or other health conditions? §encourage or promote increased physical activity? §encourage an intake that is very low in calories (below 800 calories/day) without medical supervision? Be familiar with the current fad diets. Study the diets to determine fact from fallacy. Refer to websites that list resources for determining whether a diet is a fad, for example, the Federal Trade Commission (FTC) and American Heart Association (AHA). Although weight loss may prove difficult, several diets and strategies have proven successful. The most successful as reported by the USDA and National Weight Control Registry involve weight loss of at least 30 pounds maintained for at least a year.

The Savvy Diner: Aiming for a healthy weight while dining out

•Strategies for dining out -Examine your options before selecting foods at buffets, cafeterias, or food courts -Take the edge off hunger by starting with a broth-based soup, salad, fruit, or appetizer -Make specific requests, e.g., gravy on the side -Ask for entrees to be broiled, baked, grilled, steamed, or roasted -Request fresh fruit, sorbet, or low-fat frozen yogurt for dessert Take time to examine your options before selecting foods at buffets, cafeterias, or food courts. Take the edge off hunger by starting with a broth-based soup, small salad, fruit, or light appetizer. Ask for salad dressings, sauces, or gravies on the side, which will put you in control of the portions. Order entrées broiled, baked, grilled, steamed, or roasted. Request fresh fruit, sorbet, or low-fat frozen yogurt for dessert. -Be a menu sleuth—learn menu terminology -Downsize your order -Eat slowly and enjoy your meal, along with the company and conversation Be a menu sleuth; know the terms that typically describe high-fat items. Request a vegetable-based sauce for your pasta rather than the traditional meat sauces. Downsize your order, request a doggie bag, or consider sharing the entrée with a friend. Watch out for the all-you-can-eat restaurants. Finally, take time to enjoy your meal because eating slowly gives your body time to digest the food and feel satisfied.

Profiles of Successful Dieters

•They know their weight. (They check their scale weight weekly.) •They are motivated from within. •They know what they eat. (They keep records.) •They engage in regular exercise (60 to 90 minutes of moderate exercise on most days). •They have social support (relationships/ groups). •They control their intake of alcohol, fat, and sugar. •They follow a personalized diet plan— one that they can enjoy permanently. They lose no more than a pound or two a week. •They set reasonable goals, such as losing just 10 percent of their weight, as a start. •They accept an occasional lapse rather than aiming for perfection. •They view weight management as a long-term commitment. • • How do you determine the success of a Weight Loss program? A successful weight loss program is judged by the amount of time you can keep the weight off.