Food Guide Pyramid 6 11 servings of bread

Food Guide Pyramid - 6 -11 servings of bread rice cereal and pasta group 3 -5 servings of vegetables group 2 -4 servings of fruits 2 -3 servings of milk, yogurt, and cheese 2 -3 servings of meat, beans, eggs and nuts http: //www. mypyramid. gov/kids_game. html

General Recommendations Carbohydrates: 55 -65% p Proteins: 12 -15% p Fats : less than 30% p p These are essential nutrients your body cannot produce sufficiently on its own. (this also includes minerals, vitamins, and water. )

Carbohydrates Provide energy p Two types of Carbs Simple and Complex p Approximately 55 -65% of total calories should come from carbs. p Americans consume large amounts of simple carbs and not enough complex p

Carbohydrates p Two types of Carbs n Simple: candy, soft drinks, and fruits (sugar) n Complex: pasta, bread rice, some fruits and vegetables (starch)

Complex Carbohydrates p p There are two groups of complex carbs: high fiber and low fiber. High-fiber, complex carbs are not digestible, at least not by human beings, because we do not have the enzyme to do the job. High-fiber (high-cellulose) vegetable foods are the healthiest choices for human nutrition, and intake of these foods is associated with lowered incidences of hypertension, cancer, arthritis, diabetes, etc. Examples are lettuce and broccoli. p Examples of low-fiber, complex carbs are banana, tomato, squash and all cereals and grains (therefore bread and pasta), potatoes and rice.

Dietary Fiber p Two types of fiber n Soluble § Reduces cholesterol n Insoluble § Fights colon cancer n Disease prevention: diabetes, high cholesterol, intestinal track

Protein Provide energy p Basic building block for muscles p 70% water p 20% protein p 10% inorganic salts and glucose p p Daily recommendation 1. 2 -1. 4 grams p 1. 4 -1. 8 for high performing athletes p

Protein Composed of 20 different amino acids p Should be 12 -15% of your daily diet. p Daily recommended allowance 1. 2 -1. 4 grams p High performing athletes 1. 4 -1. 8 grams p

Protein p Too much Protein n Will be discharged by your body and/or converted to fat p Protein shakes Cause dehydration p Kidney damage p n Adkins diet p Cuts out carbs and adds more of protein,

Adkins Diet p Pros n n rapid weight loss Immediate results p Cons n n n Lose weight too quickly Can cause kidney failure, and heart disease Begins to eat the muscle away

Fats Provide insulation for the body p Provide cushion for organs p Most concentrated source of energy p Makes up 35% of the average American diet p Two types of Fats p n n p Saturated Unsaturated (Poly and Mono) There are 3500 calories in one pound of fat.

Types of fats p Saturated fats raise LDL cholesterol (bad cholesterol) n p Unhealthy fat Unsaturated fats lower LDL and raise HDL (good cholesterol) n Unstaturated reduce the risk of heart disease

Utilization of fats Provide insulation for body temperature p Mainly used at rest, a burst of energy, and low intensity exercise p Very large storage capacity p Used less and less as exercise continues. p Help absorb fat-soluble vitamins. p

Vitamins and Minerals p Humans need 13 vitamin n p Helps preserve body’s healthy cells Humans need 17 essential minerals n Helps regulate body function

Obesity p Obesity: having a very high amount of body fat in relation to lean body mass, or Body Mass Index (BMI) of 30 or higher n p If you weigh 20% over your ideal body weight Three types of obesity n n n Mild 20 -40% over ideal body weight Moderate 40 -50% over ideal body weight Severe >100% over ideal body weight.

Classification of Obesity p Android Obesity You carry the majority of your weight for the waist up. (Apple syndrome) p This type puts you at more of a health risk. p p Gynoid Obesity p You carry the majority of the weight below the waist (Pear syndrome)

Obesity Trends* Among U. S. Adults BRFSS, 1990, 1995, 2005 1990 1995 2005 No Data ≥ 30% <10% 10%– 14% 15%– 19% 20%– 24% 25%– 29%

Vegetarian Alternative p Three types of vegetarian: n Vegan p n Lacto-vegetarian p n Only eats plants Plants, dairy products Lacto-ovo-vegetarians p Plants, dairy and eggs

Weight loss program guidelines You must burn 3500 calories to lose 1 pound of fat. p Consume between 1200 -1500 calories a day. p Exercise at least 30 minutes a day most or all days of the week. p Maximal weight loss of 2. 2 pounds a week p n p First 10 pounds usually water weight MAKE A LIFESTYLE CHANGE, NOT JUST A DIET

Eating Disorders p Two types of disorders n n Anorexia Nervosa Bulimia Nervosa

Anorexia Nervosa Self imposed starvation p Weigh less than 85% of ideal body weight p Fear of gaining weight, becoming obese p Does not see self as underweight p Relentless exercising p Hair and skin problems p Causes immune problems p

Warning signs Relentless exercising p Baggy clothing p Mood swings p Drastic weight loss p Avoids food related social activities p Preoccupation with food and weight p

Bulimia Nervosa Binge eating followed by purging p Purge at least twice a week p Fasting p The enamel of teeth eaten away by stomach acid p Stomach acid also causes ulcers of throat and mouth. p

Warning signs Noticeable weight loss/gain p Frequent bathroom visits p Fluxuations in weight p Depression, mood swings p Excess concern over weight p Increased criticism of body p Strict dieting leading to binge eating p

What to do Be gentle, not accusing p Document evidence p Don’t discuss weight p Focus on health p Get professional help p Avoid overemphasis on weight p Avoid subtle comments. p