Transcript Fat
Identify ingredients labels and understand nutrition labels Identify basic nutritional needs Define health Understand wellness/holistic health care http://www.mayoclinic.org/nutritionfacts/art-20048426 http://kidshealth.org/kid/stay_healthy/food /labels.html Measure of energy Which is most calorie dense? Carbohydrates Protein Fat Alcohol Carbohydrates Protein 1 g = 4 calories Fat 1 g = 4 calories 1 g = 9 calories Alcohol 1 g = 7 calories Simple Carbs Sugars Fructose Sucrose Glucose Complex Carbs Starches Fiber * Building blocks of tissues (muscles) Can be converted to glucose Made of chains of Amino Acids (20 aa) Beans and Rice Essential Amino Acids Phenylalanine Valine Threonine Tryptophan Methionine Leucine Isoleucine Lysine Histidine Does not dissolve in water Saturated Fat Unsaturated Fat Unnatural Cholesterol Vegetable Fat Anti-Inflammatory Trans Fat Animal Fat Necessary for hormones and cell growth Essential Fatty Acids Omega 3 Omega 6 Recommended Daily Allowance (RDA) Daily Reference Intake (DRI) Daily Value Nutrient RDI highest RDA of DRI Vitamin A 900 μg 900 μg Ascorbic Acid Vitamin C 60 mg 90 mg Calcium 1000 mg 1300 mg Iron 18 mg 18 mg Cholecalciferol Vitamin D 400 IU (10 μg) 600 IU Tocopherol Vitamin E 30 IU 15 mg (33 IU of synthetic) Vitamin K 80 μg 120 μg Thiamin Vitamin B1 1.5 mg 1.2 mg Riboflavin Vitamin B2 1.7 mg 1.3 mg Niacin Vitamin B3 20 mg 16 mg Pyridoxine Vitamin B6 2 mg 1.7 mg Folate 400 μg 400 μg Cobalamine Vitamin B12 6 μg 2.4 μg Biotin 300 μg 30 μg Pantothenic acid Vitamin B5 10 mg 5 mg Phosphorus 1000 mg 1250 mg Iodine 150 μg 150 μg Magnesium 400 mg 420 mg Zinc 15 mg 11 mg Selenium 70 μg 55 μg Copper 700 μg 900 μg Manganese 2 mg 2.3 mg Chromium 120 μg 35 μg Molybdenum 75 μg 45 μg Chloride 3400 mg 2300 mg Depends on who you ask…. 45 - 55 % of calories from carbs 10 – 25 % calories from carbs Carbs are a quick source of energy, but quickly stored if not used. Proteins take longer to digest and turn into usable fuel, so they are better for prolonged energy Fats are considered by many to be a better source of energy for the body. Filling, energy dense, contain some antiinflammatory properties. Shop on the edges of the grocery store The study included a total of 46 men and women weighing on average 218 pounds. The six-month long weight loss program consisted of moderate aerobic exercise and strength training, and one of two diets, either: Low-carb, high-fat: Less than 30 percent of calories from carbs (pastas, breads and sugary fruits), and up to 40 percent from fats (meat, dairy products, and nuts) Low-fat, high-carb diet: Less than 30 percent of calories from fat, and 55 percent from carbs The low-carb group on average shed 10 pounds in 45 days, while the low-fat group took 70 days to lose the same amount of weight. In terms of vascular health, the low-carb, high-fat dieters showed no harmful vascular changes, which is the primary reason for why so many are afraid of high-fat diets. WHO defines health as: a state of optimal physical, mental and social well-being, not just the absence of disease or infirmity Both are needed for optimal health. Your body cannot convert junk/poison to something healthy http://www.youtube.co m/watch?v=ey7dS14zu Ms https://www.youtube.com/watch?v=litXW91 UauE http://www.youtube.co m/watch?v=21Kpl8KRQ FU Wellness and/or preventive health care emphasize keeping patients well and not waiting until they are ill to provide treatment. Health education is vital to maintaining good health. Physical fitness Mental fitness Social Well-Being 1. Physical fitness achieved through routine physicals, rest, good nutrition, weight control, elimination of waste, aerobic exercise, immunizations, well-baby check ups avoid drugs, alcohol, tobacco, and excessive food intake Mental fitness: allows individual to interact effectively with others and feel balanced Characteristics of mentally healthy person self-directed has a sense of belonging trusts own senses and feelings accepts self has self-esteem practices stress management Social Well-Being: allows individual to feel comfortable with others and allows the acceptance of behavior, attitudes, and beliefs; includes enjoying companionship, sharing ideas and thoughts, having a sense of belonging and showing enthusiasm