Transcript Nutrition
Nutrition: Eating for Optimum Health in a College Setting Presented by MyPyramid.com and Mansfield TRiO Assessing Eating Behaviors • What drives us to eat? • Hunger • Appetite • Cultural and social meaning of food • Habit or custom • Emotional Comfort • Convenience and advertising • Nutritional value • Social interactions Water • Dehydration – abnormal depletion of body fluids • The major component of blood • Necessary for • Electrolyte and pH balance • Transporting cells and O2 • Recommended amount – 8 glasses/day (64 ounces) • 50-60% of body is water • Is bottled water better? Protein • • • • • Second most abundant substance in humans Key to every cell, antibodies, enzymes, and hormones Transport oxygen and nutrients Role in developing/repairing bone, muscle, skin Vital for human life • May need additional protein if fighting off infection, recovering from surgery or blood loss, recovering from burns Proteins • Amino acids • Building blocks of protein • 20 essential amino acids must be obtained from food • 11 non-essential amino acids produced by the body • Link together to form • Complete protein – supplies all essential amino acids • Incomplete protein – may lack some amino acids, but these can be easily obtained from different sources • Few Americans suffer from protein deficiencies Carbohydrates • Best fuel – provide energy quickly and efficiently • Two types • Simple sugars • Glucose (monosaccharide) – most common form • Fructose (monosaccharide) – found in fruits and berries • Sucrose (disaccharide) – sources include granulated sugar, milk and milk products • Complex carbohydrates (polysaccharides) • Starches – from flour, pasta, potatoes • Stored in the body as glycogen • Fiber Fiber • Offers many health protections • Colon and rectal cancer • Breast cancer • Constipation • Diverticulosis • Heart Disease • Diabetes • Obesity • Most American eat far less than recommended • Recommended is 20-30 grams and average is 12 grams Fats • Also called lipids • Misunderstood but vital group of basic nutrients • Maintain healthy skin • Insulate body organs • Maintain body temperature • Promote healthy cell function • Carry fat-soluble vitamins A, D, E, and K • Are a concentrated form of energy Obtaining Essential Nutrients • Avoiding trans fatty acids • Created by process of making liquid oil into a solid • Increase LDL levels while lowering HDL levels • Higher risk of coronary and heart disease, sudden cardiac death • Found in many margarines, baked goods and restaurant deep-fried foods • Food labels listing no trans fasts can still contain less than 500 milligrams/serving Reading a Food Label Figure 9.6 Serving Size Card Figure 9.8 Nutritional Needs for Different Groups Improved Eating for the College Student • Variety of challenges for healthy eating • Eating breakfast and lunch vital for keeping energy up throughout the day • Make lunch and bring it with you, including healthy snacks • Will keep you from buying less healthy food on the run • Limit sugar-heavy beverages and fried products Watch the Video • http://www.youtube.com/watch?v=N2diPZOtty0 (Copy and Paste) • With the Nutrition facts provided, explain the wear and tear of these fatty foods. What are they harming? (3 sentences) • Explain the causes of nausea, vomiting and weight gain. What is the cause of his blood pressure and cholesterol worsening? (The same answer for both of these questions 2 sentences) • What makes this style of eating a terrible decision for anyone, especially those who aren’t physically active? (2 sentences) Questions for Critical Thinking Give a brief opinionated answer, based off the PowerPoint and video. • What are some common mistakes made by college students in their lifestyle or eating habits that have an adverse effect on their bodies? (couple different reasons) • What are the three main food groups essential for a successful healthy lifestyle. Why are they essential? (explain in a couple sentences what they do for us) • Why do you think Americans consume the most calories per person on the planet? (think about what we have)