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Nutrition You Are What You Eat? Calorie Information Basal Metabolism Serving Sizes Nutrients 1. 2. 3. 4. 5. 6. Carbohydrates Proteins Fats Vitamins Minerals Water Food Pyramid Nutrition Labels Converting Grams to Calories Calorie A unit to measure the energy in food and the energy one’s body burns 3500 calories equals 1 pound… How much would you have to cut out of your diet to lose 1 pound in a week? Calorie Examples Big Mac - Health Blizzard 560 Calories 280 From Fat 45 From Carbohydrates 26 from Protein 820 Calories 300 From Fat 119 From Carbohydrates 14 From Protein HOW DOES EXERCISE BURN CALORIES? Basal Metabolism The absolute minimum amount of energy (calories) required to maintain life processes in your body BMR (Basal Metabolic Rate) = Your weight/2.2= _______ Kg _______ Kg x 24 = _______Calories Your BMR SERVING SIZE EXAMPLES ALL OF THE FOODS LISTED BELOW EQUAL 1 SERVING •1 Slice of bread •1 medium apple •1/2 cup cooked rice •1/4 lb hamburger •3-4 crackers •1 cup milk •1 pancake or waffle •Cheese - 2 dice •2 medium cookies •1/2 cup vegetables •1 small potato •Otherwise use fist method… CARBOHYDRATES (CHO) should be 50-55% of diet CHO can come from one of two sources Plants as starch Animals as glycogen • CHO from plant life is the first and most basic link in the food chain CHO are the most efficient and important source of energy in the human body CHO Continued Simple Carbohydrates Known as simple because the body is able to change into energy quickly Examples Fruits, - Milk, and Sugar Monosaccharides Glucose, galactose, fructose Disaccharides Sucrose = glucose + fuctose Maltose = glucose + glucose Lactose = glucose + galactose CHO (Continued) Complex Carbohydrates Known as complex because they take longer to digest Examples Bread, Pasta, Potatoes, and Vegetables Glycogen Starch Proteins should be 15-20% of your diet Another word for Protein is Amino Acid Complete Protein Foods Contain All Amino Acids Meat, Needed eggs, fish, poultry, milk, cheese Incomplete Protein Foods Contain Fruits some but not all necessary Amino Acids and Vegetables Fats Should be 30% or your diet Also termed LIPIDS Saturated Fats Comes from Animal Products Increase risk of Chronic Disease (atherosclerosis) Solid at room temperature Unsaturated Fats Comes from Plant Products Liquid at room Temperature Vitamins Fat Soluble Vitamins A, D, E, K Body can store these vitamins in fat D can be made in sunlight Water Soluble Vitamins Excreted in Urine B Complex (B1-B12) Sources include Protein Foods Green Vegetables C Sources include - citrus fruits, green peppers, leafy vegetables Vitamin Deficiency Never a problem if you eat a balanced diet Vitamins do not cure diseases, they just help in problems from lack of vitamins Example - Common Cold (Vitamin C) Minerals Need only a small amount in diet. Examples Calcium Sources Dairy Products Phosphorus Milk, Grains, Nuts, Fish Fluoride Fluoridated Water, Bony Fish Water Body is made up of about 60% water Intracellular (65% inside cells) Extracellular (35% outside cells) Water is essential for all body functions Drink Several Glasses of Water each day QuickTime™ and a TIFF (LZW) decompressor are needed to see this picture. FOOD PYRAMID EXPLAINED QuickTime™ and a TIFF (LZW) decompressor are needed to see this picture. CREATE A PERFECT DAY USING THE ABOVE GUIDELINES… MORE… QuickTime™ and a TIFF (LZW) decompressor are needed to see this picture. Nutrition Label Things to look for: 1. Serving Size 2. Servings per Container 3. Calories 4. Fat Grams 5. Carbohydrate Grams 6. Protein Grams 7. All Daily Value Info 8. %Daily Recommendations Converting Grams to Calories Carbohydrates - 31 g x 4 = 124 cal/CHO Protein - 5 g x 4 = 20 cal/Protein Fat - 12 g x 9 = 108 cal/Fat Add three calorie numbers to reach total calories/serving. 124 + 20 + 108 = 252 calories