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Transcript
Eating for Wellness Eating late at night makes you fat. Organic vegetables are more nutritious than regular vegetables. Brown eggs are more nutritious than white eggs. The human body is about 70% water. Fasting will rid the body of toxins. Taking vitamins will give you energy. How Food Is Associated with the 7 Dimensions of Wellness Physical: Emotional: Social: Intellectual: Physiological nourishment Affects feelings Used for celebrations Forming decisions regarding selections Understand How Food is Associated with Every Dimension of Wellness [cont.] Spiritual: Used with rituals Environmental: Food quantity and quality concepts Economic relationships: obtaining and using food Occupational: Studies Reveal 6 Shortfalls in Our Eating Habits 1. Too few fruits and vegetables (too little fiber) 2. Too much protein 3. Too much fat and sodium 4. Too many refined foods; flour, sugar, rice 5. Too much food overall 6. Inadequate water intake Six Major Nutrients Macronutrients Carbohydrates Proteins Fats Micronutrients Vitamins Minerals Water Carbohydrates Function: Ultra premium Energy nutrient Value: 4 calories per gram Simple breakdown: glucose, glycogen Stored in muscles and liver RDA: 45-65% of daily calories Carbohydrate Value Quick Start Endurance Alertness Short bursts of energy Quick Recovery Protein sparing - Energy that allows you to do the work that builds muscle size and strength When you don’t eat enough Carbohydrate Lack of endurance Harder to recover – no energy for next day Slower speed – have to slow down to make it to end. Reduced concentration – brain gets fuzzy Reduced coordination Chronic fatigue Simple Carbohydrates Sugars Instead of consuming natural simple sugars found in fruits and vegetables, we consume refined, processed sugars. Complex Carbohydrates Should comprise 4565% of our caloric intake. Supplies 2 types of dietary fiber: Insoluble Soluble USDA image Choose good carbs, not no carbs Start the day with whole grains. Try a hot cereal, like old-fashioned oats, or a cold cereal that lists a whole grain first on the ingredient list. Use whole grain breads for lunch or snacks. Look for bread that lists as the first ingredient whole wheat, whole rye, or some other whole grain — and even better, one that is made with only whole grains, such as 100 percent whole wheat bread. Bag the potatoes. Instead, try brown rice, bulgur, wheat berries, whole wheat pasta, or another whole grain with your dinner. Choose whole fruit instead of juice. An orange has two times as much fiber and half as much sugar as a 12ounce glass of orange juice. Bring on the beans. Beans are an excellent source of slowly digested carbohydrates as well as a great source of protein. Fiber Indigestible, edible roughage found in foods Soluble fiber - Travels through digestive tract in a gel-like form Lower blood cholesterol by binding Slow glucose absorption Lower risk of heart disease Can help control diabetes Whole-grain products (barley, oats, oat bran) Fruits (apples, citrus), legumes, seeds, vegetables Insoluble fiber - From the cell walls of plants Absorbs water as it passes through the digestive tract, increasing fecal bulk Brown rice, fruits, legumes, seeds, vegetables, wheat bran, whole grains Protein Function: build and repair tissue, maintain chemical balance, and regulate the formation of hormones, antibodies, and enzymes Caloric value: 4 calories per gram Simple breakdown: amino acids RDA: .8 grams/kg of body weight 10% to 20% of daily calories Protein Value Builds and repairs muscle and connective tissue Build red blood cells Builds hormones and enzymes Back up source of energy Fats (Lipids) Function: Protect organs, maintain body heat, transport fat-soluble vitamins, hormone regulation, energy in endurance activities. Caloric value: 9 calories per gram Simple breakdown: fatty acids Types: saturated, monounsaturated, polyunsaturated RDA: 30% or less 4 Types of Fats Saturated fats Primarily in foods of animal origin Diets high in saturated fat have a strong link to heart disease and stroke Can create cholesterol in the body Trans Fats: the addition of hydrogen atoms to an unsaturated fat have been shown to increase the risk of heart disease gives foods such as crackers, cookies, potato chips, French fries and doughnuts a longer shelf-life Polyunsaturated fats Come from plant and fish oils and are healthier to consume corn, sunflower, safflower, soybean and sesame oils Omega – 3 are found primarily in fish. Monounsaturated fats Come from plant foods Decrease total and LDL cholesterol and increase HDL olive, canola and peanut oil as well as avocados and certain nuts. Excess calories from protein and carbohydrates are converted to and stored as fat. Even if you are eating mostly “fat free” foods, excess consumption will result in additional body fat. The only proven way to reduce body fat is to burn more calories than one consumes! Energy Balance Calories Eaten vs Calories Burned Positive = weight gain Negative = weight loss ONE POUND OF FAT = 3500 CALORIES! Vitamins Organic catalysts necessary to initiate the body’s complex metabolic functions Fat soluble – Vitamins A, D, E, and K Water soluble – C and B-complex Minerals Inorganic substances critical to many enzyme functions in the body Macrominerals Needed in large doses (more than 100 mg daily) Calcium, phosphorus, magnesium, potassium, sodium Trace or micro minerals Needed in smaller amounts Iron, zinc, copper, iodine, fluoride, selenium A smooth running machine First what vitamins and minerals don’t do: 1. They don’t give you energy 2. They don’t make you stronger 3. They don’t make you faster What they do: * Help the other nutrients work properly * Help all body functions work smoothly Water The most important nutrient The body is 2/3 water content Function: Helps rid the body of wastes, aids in metabolizing stored fat, helps control body temperature Value: 0 calories/gram RDA: eight to ten 8-ounce glasses a day Start Smart Take stock of yourself. What motivates you to stay the course toward good health? Is it your family's health history? Examine your relationship with food. Do you eat when you are bored, stressed or sad? Do you use food as a reward? Make a list of other ways to comfort or reward yourself that don't involve food. Slowly change eating habits. If you are ready to improve your nutrition, you may be tempted to do a diet overhaul and change everything about the way you eat. Change eating habits one at a time. Establish small goals you can reach. Goals should be specific, attainable and flexible. Plan Passionately Reduce stress. Having a plan reduces stress, limits quick but bad food choices and gives you a starting point. Purge. That is, get the empty calories out of the house so you won't be tempted. Review your week. Which nights will you be home for dinner? Which nights can you cook foods in advance? Try grilling several chicken breasts to top salads, to mix with couscous and steamed veggies or to serve with a fresh fruit salsa. Keep it simple Lessen your work. Healthy eating doesn't have to be labor-intensive. Pick one improvement and stick with it. You don't need to change your whole diet at once. Make it healthy. Keep a bowl of fruit in sight. Make a habit of adding a salad to your meal, or snack on a piece of fruit. Salad bar tip: Select precut veggies at the supermarket Buying tips: Buy only whole-grain breads and skim or low-fat milk. Don't ban all desserts and sweets. An occasional trip to the ice cream shop or indulging in a chocolate candy bar won't do drastic damage.