Module 1 Flashcards
Diet excersize can affect
- how we look/feel
- how we preform
- our chances of getting sick
- life expectancy
- quality of life
most sickness and disease can be prevented via diet and excersize
purpose in studying nutrition
- science linking food consumpotion to better health and reduced disease
average lifetime you will eat
70 000 meals
5 leading causes of death in ca
1 cancer
2 heart disease
3 stroke
4 respiratory diseases
5 accidents
which illness are related to diet
1 cancer
2 heart disease
3 stroke
6 diabetes
7 alzhiemers
10 kidney disease
two leading cuases of preventable death in ca are related to…
smoking and obesity
how many ca die every year from cancer or heart disease
150 000
nutrient dense foods
more bang for your buck, even though they may seem more expensive
6 categories of foods
- carbs
- protein
- lipids
- vitamins
- minerals
- water
3 functional categories of nutrient
1 provide energy
2 growth and development
3 regulate body processes
carbs
- carbon, hydrogen, oxygen
- 4 k cal per gram
- gives us energy
two types of carbs
simple (sugars)
complex (rice pasta bread potatoes)
protein
- carbon, hydrogen, oxygen, nitrogen
- 4kcal per gram
- bone and muscle health, blood cells, immune system
- most NA eat 9x recommended
lipids
- carbon hydrogen oxygen
- 9kcal/gram
- energy for lower intesity activities
two types of lipids
- saturated (animal fats, solid)
- unsaturated (plant oils, liquid)
vitamins
- enable chem reactions
- 13 vitamins
- fat soluable (A D E K)
- water soluable (C B)
minerals
- nervous system, cells, water balance, skeletal system
- 16 + essential minerals
water
- H and O
- human body 60%+ water
- nutrient and waste transport, solvent, lubricant
fluid intake recommendations
- men 12 cups (3L
- women 9 cups (2.25L)
alcohol
- 7kcal per gram
kilocalorie
amount of heat energy required to raise the temp of 1 L of water ! degree
typical NA diet
men- 2400-3200 kcals day
women- 1800-2400 kcals per day
avergae breakdown from total calories consumed
17% protein
50% CHO
33% fat
recommendend diet for active people
12-15 % protein
50-65% CHO
20-25% fat
new trend for avtive people
30% Protein
40% cho
30% fat
(low carb, higher pro and fat)
what do NA consume too much of
salt, sugar, fat, alcohol
- dont get enough healthy carbs, pro, lipids, vitamins, minerals and fiber
suggestions for canadian diet
- less animal protein
- more plant protein
- less ismple cho
- more complex cho
- more vitamins, minerals, water
factors that influence eating
hunger- biological
appetite- psychological
satiety- feeling full
the hypothalamus
- region of brain that regulates hunger and fullness
- signals sent by nerves telling us to ear or stop eating
problem with hypothalamus
we can get full before we even get a signal from the brain to stop eating
nutrient dense food vs calorie concentrated food
nutrient dense (high in fiber) make us feel more full than calorie dense meals like fast food
appetite can be affected by a wide variety of external forces
enviromental and psychological
- favourite foods, flavours
- apperance, smell
- stress, depression
- routines, habits
- advertising
- convienence
tips to maintian healthy body weight
- eat brekafast to kickstart metabolism
- eat smaller meals, more often
- stay hydrated but not in liquid kcals
5 steps to lose belly fat
- eating in reverse, carbs early, protein later
- eat more fiber
- red wine in evening (antioxidant, tissue inflammation
- muscle confusion in workouts
- measure waist weekly
know your 5 Dr. OZ
1 blood pressure
2 waist size
3 weight
4 cholesteral
5 blood sugar
high BP
causes crakc sin your arteries and kidneys, leads to strokes and heart attacks
Blood pressure numbers
- top is systolic (pressure the heart beats while pumping blood which is the best lifelong measurement for hypertension
- above 140 is high
waist size
- then omentum is the fat that accumulates in the mid-section, causes corornary disease, diabetes, high BP
- belly fat sends out toxic chem, posisons liver (high BP), squeezes kidneys (high BP), interfenes with insulin taking sugar out of bloodstream (diabetes)
omentum
the belly fat that accumulates in the mud section
belly fat
- poisons liver
- squeezes kidneys
- interferes with insulin tkaing in BS
weight and obesity
men 25% body fat
women 30% fat
- 2/3 americans overweight
- 1/3 americans obese
cholesterol and heart attacks
- high cholesterol is major risk for cardiovasular disease
- blood test
cholesterol carried in 2 types
HDL- high density lipoproteins needs to be 50mg or better HEALTHY
- LDL- low desnsity lipoproteins should be under 100mg UNHEALTHY
fasting blood sugar
- testing this measures risk for diebetes
