nutrition
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| show | protein carbs fat vitamins water minerals
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| show | substances that the body must get from food because it cannot manufacture them all or fast enough to meet it's needs
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| show | protein fat carbs
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| ratios - grams to calories | show 🗑
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| show | measure of energy content in food
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| 6 essential nutrients are | show 🗑
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| essential nutrients are | show 🗑
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| 3 classes of nutrients that supply energy | show 🗑
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| show | 1 gr protein=4 calories 1 gr carbs = 4 calories 1 gram fat= 9 calories 1 gram alcohol = 7.2 calories
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| show | measure of energy content in food ;
amt of heat it takes to heat 1 liter of water 1C
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| protein | show 🗑
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| show | 1 gram = 1lb; when losing weight eat more to keep muscle
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| 2 types of protein | show 🗑
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| show | foods that supply all of the essential aminos acids in adequate amts : ( meat, fish, poultry,eggs,milk,cheese,soy)
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| incomplete proteins | show 🗑
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| show | Ranking system of protein; By product of cow high 90's;Whey protein- highest % closest to human muscle. Eggs- 100%; Soy- inferior- fido estrogens ( plant source of hormone )Fish better than soy/meat;pork- bird most common
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| show | 1-3 grams per LB ( HIGH ) 50 grams per meal Acceptable Macronutirent Distribution Range= 10-35% of total daily calories as protein; Extra protein is stored as fat
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| Fats | show 🗑
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| Fats | show 🗑
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| Types of Fats | show 🗑
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| show | unsaturated fat that has been hydrogenated ; Hydrogen added to unsat fat producing a mixture of saturated fatty acids + standard+ transforms of unsaturated fatty acids
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| Saturated fats | show 🗑
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| show | 2 FORMS : Omega 3 fatty acids and Omega 6 fatty acids. A fat with two or more carbon carbon double
bonds; usually liquid at room temperature. Found in nuts, certain vegetables, vegetable oils, and fatty fish
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| Omega 3 Fatty Acids | show 🗑
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| Omega 6 fatty acids | show 🗑
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| Fats and Health | show 🗑
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| HDL | show 🗑
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| LDL | show 🗑
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| Fats and Health | show 🗑
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| Carbohydrates | show 🗑
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| Carbs | show 🗑
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| show | 2 types - Simple and Complex
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| show | Quick to bloodstream. One or 2 sugar units in ea. molecule. Found naturally in fruit and milk : added to other foods. Sucrose, Frutose, Maltose, Lactose
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| Complex Carbs | show 🗑
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| Whole Grains vs refined carbs | show 🗑
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| Whole Grain | show 🗑
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| show | Consist of bran (outer layer) protects seed,B vitamins, fiber ; Endosperm (middle layer) energy, carbs + protein; Germ ( inner layer)nourishment - antioxidants, vitamin E + B vitamins
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| Glycemic Index | show 🗑
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| Glycemic Index | show 🗑
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| Fiber | show 🗑
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| show | non digestible carbs + linin found naturally in plants.
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| show | non digestible carbs isolated from natural sources or synthesized in a lab ans added to a food or supplement
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| show | total fiber = dietary fiber + functional fiber: will clean you out! Recommended intake is 25-35 grams / day. Americans consume about half.
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| Fiber Sources | show 🗑
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| show | Calories consumed = calories used; NO CHANGE
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| Physical Activity and Exercise | show 🗑
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| show | TOTAL CALORIES - choose an appropriate energy intake for you; PORTION SIZE - limit portions to those recommended by the Food Guide Pyramid to help keep energy intake moderate; measure portions at home and read food labels.
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| show | ENERGY (calorie) DENSITY - Choose foods with a low energy density, those that are relatively heavy but have few calories.
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| Diet and Eating Habits | show 🗑
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| show | Limit foods high in refined carbs, added sugars, and easily digestible starch.
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| show | PROTEIN - meet recommended intake of 10 - 35% of total calories. EATING HABITS - eat meals and snacks on a regular schedule.
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| show | Any diet that cuts calories cause weight loss. Low carb diets have not been proven safe over long term. Low Fat diets should focus on nutrient dense foods, esp. whole grains, fruits and vegetables. Diets with many restrictions have a high drop out rate.
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| show | People who have been successful at long term weight loss track food intake and engage in 60 or more minutes of physical activity per day.
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| show | The mental representation a person holds about his or her body. It consist of perceptions, images , thoughts, attitudes and emotions. Media images are linked to negative body images. Different cultures have different ideas about ideal body type.
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| show | A serious disturbance in eating pattern or behavior characterized by a negative body image and concernabout baody weight or fat. Major Typess; ANOREXIA NERVOSA , BULIMIA NERVOSA, BINGE _ binge eating disorder
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| show | Recurrent episodes of binge eating and purging. Overeating and then using vomiting and excessive exercise to prevent weight gain. Begins in adolescence or young adulthood; A person may consume 1,000 - 60,000 calories. Extremely stressful on the body.
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| show | A refusal to maintain body weight at a minimally healthy level; Intense fear of gaining weight or becoming fat. Common in 1 - 3 million Americans 95% female. Distorted image.
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| show | Lack of control over eating behavior in general. Eating Patterns: Eating rapidly, until overly full, when not hungry, eating alone. Feelings of shame / guilt and depression.
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| Treatment of Eating Disorder | show 🗑
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| show | Most are unhappy withsome aspect of appearance. Recognize the limits of change. Small amounts of weihgt loss can significantly reduce health risks.
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| show | Reject books that: promote unbalanced ways of eating. Claim to be a big secret. Use Gimmicks. Promise quick loss. Limits foos selection. Select books that advocate a balanced diet plus exercise.
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| show | Non- Commercial. Commercial - Partnership for Healthy Weight Management. Online and Clinical.
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| Doing it Yourself | show 🗑
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| Creating an Individual Weight Management Plan | show 🗑
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| show | Increase level of activity, exercise is crucial for lonng term success. Make diet changes and eating habits. Put plan into action. Write, get help from others, think positively.
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| Energy Balance | show 🗑
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| Refined Carbs | show 🗑
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| Monounsaturated Fats | show 🗑
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| Vitamins - Organic Micronutrients | show 🗑
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| Vitamins | show 🗑
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| show | 9 are WATER soluable : C and the 8 B COMPLEX : thiamin, riboflavin, niacin, B6, folate, B 12, biotin, pantothenic acid
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| MINERALS - INORGANIC MICRONUTRIENTS | show 🗑
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| MINERALS | show 🗑
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| MINERALS | show 🗑
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| show | Essential trace - Copper , Fluoride, Iodide, Iron, Selenium, Zinc
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| show | Human body is composed of 60% water. Foods and fluid provide 80-90% daily intake.
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| show | Adequate intake to maintain hydration: Women 9 cups, Men 13 cups. DRINK IN RESPONSE TO THIRST; Consume additional for heavy exercise.
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| FOOD PYRAMID | show 🗑
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| Serving Sizes | show 🗑
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| show | Having many nutrients ie. orange and mikl over cola and tea
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| show | Vegan - No animal products
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| Vegetarian Alternative | show 🗑
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| show | Lacto-vegan - milk and cheese
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| show | Partial -Semi - Pesco = eggs, dairy and small amounts of poultry and seafood
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| show | Cook foods to an appropriate temperate. Keep hot foods hot and cold foods cold
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