Download Diet Notes

The Diet Unit
I. Balanced Diet
• Average person does not need supplements
A. Some exceptions: Extreme Athletes, older people
who develop deficiencies, persons who have poor
diets.
*Excessive vitamins and mineral=Expensive Urine,
toxicity
B. Protein Supplements and amino acids (building
blocks of protein)
1. Pros and Cons of supplements (Avg. person vs.
Highly active) 50-70 grams per day ( wt lifters, etc.
up to 1 gm per lb of body weight)
Carbohydrates:
The Big Debate:
How much should we eat?
Will excessive carbs cause
fat?
When is the best time of
day to consume carbs?
Bad carbs and Better carbs.
What’s the difference?
Carbohydrates
Our body’s main source of fuel high
energy, inexpensive and easily
digested.
A. 50% food source should be
carbohydrates
20-30% food source should be fat
(carrier of vitamins)
12-20% food source should be
protein ( builds muscles)
(Some popular trends among highly
active people is 40-30-30 carbs,
fat, protein)
B. The glycemic index
Gauges how quickly the body processes
foods. The quicker a food is processed
such a white bread (Wonder), the less full
we feel. Thus we end up eating more
calories than our body needs. Experts
estimate that 800 calories is all we can
process in one meal. Any extra becomes
stored as fat. Thus 5-6 small meals per
day is much healthier than 2-3 huge
meals.
B. The glycemic index
1. High index foods cause rise and fall effect and
give us (white bread, some bagels, donuts,
chips, cookies, cakes and candies.)
2. Low index foods give sustained energy and fill
us up faster. (Complex carbs like whole grain
breads, beans, fruits and vegetables.)
C. Cannibalization
Carbs are protein sparing.
They prevent muscle from
being eaten.
Example: Starving children
with pot bellies. What’s
going on here?
B. The glycemic index
D. Too low carb diet can cause irritability,
fatigue, muscle loss, and fat gain
E. Conclusion, eat a wide variety of complex
carbohydrates in the low glycemic index
range. Don’t over do the carbs, especially at
night.
A.Keep fluid levels up even when not thirsty, especially
before and after exercise
B. Electrolytes-regulates muscle contraction, electric
impulses in body fluid.
C. Replace electrolytes in body during and/or after work as
electrolytes lost through sweat, urination, and respiration.
D. Failure to replace electrolytes can cause severe cramping
and excessive fatigue
E. Examples of electrolytes found in foods are potassium,
salt and chloride
F. No caffeine-causes hyperness, and rise and fall effect-does
not replace electrolytes
G. Clear fluids flush
system and give us the
feeling of fullness.
H. Salt pills will
unbalance
electrolyte levels.
I. 60% of our body is
water, 70% of our muscle
is water. At least 2 quarts
of water should be
consumed each day to
ensure proper hydration.
Extreme athletes can
drink up to a gallon a day
How workout and diet affects the
body during training
A. 45 minutes after a workout
your muscles are busy
restoring energy and
removing waste in
preparation of muscle
building phase. This is
known as the anabolic
phase. During the anabolic
phase, your metabolism is
increased. Thus, you burn
calories at an elevated
rate…even long after the
workout is over!
How workout and diet affects the
body during training
B. Improper fuel can
result in lack of
nutrients and calories
for muscle restoration.
Severe cases can result
in anorexia nervosa or
cannibalization.
How workout and diet affects the
body during training
C. After an intense
weight workout the
body is craving
energy for
restoration. Many
athletes eat quality
protein bars, etc to
provide needed
nutrients.
AVOID FAT AND SUGAR!
A. Fat is essential to sustain life, as many
vitamins & minerals are stored in fat.
B. Most Americans eat far more fat than the 2030% required.
C. Excess fat in diet can contribute to heart
disease & hypertension (high blood pressure)
D. Too much sugar can contribute to weight gain,
as sugar is thought to be fat stimulating due to
excessive calories.
AVOID FAT AND SUGAR!
E. The biggest problem with sugar is high
calories and rise and fall effect.
F. Extra calories will be stored as fat.
G. Once fat is stored, it can only be burned
very slowly.
H. Remember, fat cells do not increase or
decrease in number. They just grow larger
as extra fat needs to be stored.
To figure the percentage of fat in a
particular food item, do the following:
1. Add a zero to the total grams of fat, and
divide that into the total number of calories
of that product.
Example: A bag of potato chips reads 300
calories….the fat content is 15g
Add a zero to the 15 g and you get 150.
(There are approximately 10 calories per
gm of fat)
150 = what % of 300??? Its 50% Therefore,
we know this bag of chip is 50% fat.
EXAMPLE:
Diet Lesson Part 2
After a weight loss crash diet, people often gain weight because our
bodies metabolism slows down in order to conserve calories.
Thus the best way to lose a few lbs is to gradually reduce caloric intake of
unnecessary fat and sugar and gradually increase exercise. The
gradual approach will help you avoid the body going into starvation
mode thus keeping the weight off. Remember! As you exercise and
increase muscle mass your metabolic rate will increase.
Set point: Each body has a set metabolic level. We can change this, but
very difficult as we need to transform our bodies. Adding muscle and
cutting unwanted calories (Usually fat and sugar) will lower our set
point so long as we maintain exercise and a healthy diet.
Diet Lesson Part 2
Why most weight loss diets don’t work or last very long….body senses starvation
because many desperate persons will be impatient and skip meals and avoid
eating correctly. Cutting unnecessary fat and sugar is good, but do not cut
fruits, vegetables, protein and carbohydrates unless your consuming way
more than you need.
Treat your body like your most treasured possession. Analogy of an expensive
car. Don’t just maintain the exterior, but be sure to look under the hood. Your
motor and other unseen body parts are more important.
Spread small meals out. Keep the metabolic fire stoked.
Don’t feel you have to eat everything on your plate. Don’t stuff yourself until you
feel satisfied.
Eat slowly, enjoy the food and conversation.
Diet Lesson Part 2
Don’t eat when stressed. Get into the habit of walking or biking or
just go to a favorite place!
Listen to and love your body. It’s the only one you will ever have.
Some vegetable actually take more calories to digest than they
put into your body.
Sugary calories don’t register with brain especially when in a
beverage form thus trick the brain into thinking your body is
not consuming calories. Result is non satieted appetite and the
urge to eat more.
CONCLUSION…..
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Tues 12/1 Notes Part 1
Wednesday 12/2 Notes Part 2
Friday 12/4 Diet Test
Tuesday 12/8 Diet Video
Wednesday 12/16 Diet Project
Due