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There are 2 Great Pains in Life: Discipline Regret

There are 2 Great Pains in Life: Discipline Regret. Leading Contributors to Premature Death. Tobacco 310,000 - 580,000 Diet / Physical Activity 260,000 - 470,000 Alcohol 70,000 - 110,000 Toxic Agents 60,000 - 110,000 Microbial Agents 90,000 Firearms 35,000

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There are 2 Great Pains in Life: Discipline Regret

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  1. There are 2 Great Pains in Life: • Discipline • Regret

  2. Leading Contributors toPremature Death • Tobacco 310,000 - 580,000 • Diet / Physical Activity 260,000 - 470,000 • Alcohol 70,000 - 110,000 • Toxic Agents 60,000 - 110,000 • Microbial Agents 90,000 • Firearms 35,000 • Sexual Behavior 30,000 • Motor Vehicles 25,000 • Drug Use 20,000

  3. Leading Causes of Death 1.Heart disease: 616,067 2.Cancer: 562,875 3.Stroke: 135,952 4.Chronic lower respiratory diseases: 127,924 5.Accidents (unintentional injuries): 123,706 6.Alzheimer's disease: 74,632 7.Diabetes: 71,382 8.Influenza and Pneumonia: 52,717 * Causes in YELLOW letters have a significant diet related component.

  4. Why is decision making with nutrition important? • You are a result of your past decisions • Your future is based on your decisions today

  5. What do you Value more? • Health or Taste • Long-term Happiness or Short-term Happiness OR

  6. Nutrition • Nutrition-Process by which the body takes in and uses food

  7. Why do You Eat?The body has a physical need for food. The food you eat supplies you with nutrients, substances in food that your body needs to grow, repair itself, produce energy, stay mentally alert, and prevents chronic diseases- heart disease, cancer, diabetes. • Physical need is called hunger which protects you from starvation • When your stomach is empty, its walls contract stimulating nerve ending • Desirefor food is called appetite • Appetite is learned from environment and emotions

  8. The Caloric Balance Equation • A calorie is defined as a unit of energy supplied by food. A calorie is a calorie regardless of its source. Whether you're eating carbohydrates, fats, sugars, or proteins, all of them contain calories. • Caloric balance is like a scale. To remain in balance and maintain your body weight, the calories consumed (from foods) must be balanced by the calories used (in normal body functions, daily activities, and exercise). • 3500 Calories = 1 pound

  9. The 6 Nutrients

  10. Regulatory Nutrients- Needed to keep body working properly Fuel Nutrients-substances that supply energy • Carbohydrates • Protein • Fat • Vitamins • Minerals • Water

  11. Nutrient DensityNutrients/ Calorie Ratio • Low to Moderate Calories with High Nutrients = High Nutrient Density • High Calories/ Low Nutrients= Low Nutrient Density or “Junk Food”

  12. CarbohydratesMajor source of calories the body uses to provide energy for work, maintain cells, and generate heat 2 Types • Simple = 1 or 2 sugar molecules • Sucrose (table sugar) • fructose (fruit) • lactose (dairy products) • Candy, soda, cookies, jelly • Complex- more than 2 sugar molecules • Pasta • Rice • bread • potatoes

  13. Fiber- special form of complex carb that aids in digestion. Important Complex Carbohydrate • Can’t be digested • Helps move waste through the body • Reduces risk of some cancer and cardiovascular disease • Found in whole grain, vegetables, fruits, seeds

  14. Glucose- simple sugar that is used as the body’s chief source of fuel. If all the glucose is not used it is converted into glycogen and stored as fat. When glucose is needed later, it can be converted back into glucose and used.

  15. What is a good carb and what is a bad one? • Glycemic index- assigns numbers to foods that indicate how quickly a food turns into glucose. • High GI foods are less beneficial than low GI foods • Ex. Of high GI foods- pasta, bread, white rice, Snickers are digested quickly flooding your bloodstream with sugar. • The presence of sugar causes your body to produce insulin. Insulin’s job is to move the sugar you’re not using for energy out of your bloodstream and store it in your body as FAT

  16. Benefits of Low GI foods • Food is digested more slowly • Insulin does not have to rush in and store the carbs as • Keeps appetite under control • Avoidance of diabetes • Diabetes occurs when you flood your bloodstream with high levels of sugar, followed by high levels of insulin, eventually your body becomes less efficient at processing blood sugars and becomes insulin resistant or diabetic FAT

  17. Secret ingredient • We crave sweets, original sweets were fruits that were packed with nutrients; vitamins to fend off disease, minerals to assist with cell function, fiber to regulate hunger, control blood pressure, and help with digestion. • Now sweets are candies, cookies, chocolates, and cakes that are full of high fructose corn syrup.

  18. High fructose corn syrup • Man made sweetener that’s cheaper and sweeter than sugar • Shuts off your natural appetite control switches, so you can eat far beyond what your body normally would be able to handle. You would not be able to drink a 2 liter of soda if it was sugar instead of HFCS, your body would recognize the amount of sugar and shut down. • 1970 Americans consumed about ½ pound per person • By the late 90’s, each person was consuming about 62 pounds of HFCS. That’s an additional 228 calories per person per DAY.

  19. Foods high in HFCS • SODA-BAD!!!!-Soda consumption has doubled from 25 to 50 gallons per person per year • Commercial candy (ex. Jelly beans) • Pancake syrup • Frozen yogurt • Highly sweetened cereal • Pasta sauce • Energy bars

  20. 2. Protein • Builds the framework of your body, including muscles, organs, bones, and connective tissues. • In the form of enzymes, it helps your body digest food. • As a hormone, it tells your body when to use food as energy and when to store it as fat. • It transports oxygen through your blood to your muscles and organs. • As an antibody, it protects you from illness when viruses and bacteria attack.

  21. Protein Sources

  22. Benefits of Protein • Tastes GOOD. Steaks, smoked turkey, lobster, peanut butter all are high in protein. • It burns calories even as you eat it. Your body has to break down food to use it, proteins require the most work to break down. It takes almost 2 times more energy to break down protein than it does to break down carbs. • It keeps you feeling satisfied. Research has shown that those who eat more protein, eat fewer calories. • It builds muscle and keeps your body burning fat all day. The more muscle you have the more fat you burn. 1 pound of muscle requires your body to burn an extra 50 calories a day to maintain that muscle.

  23. 3. • Most concentrated energy source • Insulate bodies to preserve body heat • Vitamins A, D, E, and K are stored in fat until the body needs them • 3 Types of Fat • Saturated • Unsaturated • Monounsaturated • Polyunsaturated • Trans FAT

  24. Saturated Fat: BAD!!! • Contains as many hydrogen atoms as chemically possible • Found in meat and dairy products • Solid at room temp. (ex. animal fat, butter) • Increase risk of heart disease and some types of cancers • Raise cholesterol levels • Tend to be stored rather than burned • John Hopkins University research showed that the amount of saturated fat in your diet may be directly proportional to the amount of fat surrounding your abdominal muscles

  25. Cholesterol • Cholesterol- fatlike substance produced in liver of all animals- found only in foods of animal origins. Causes heart and other circulatory diseases

  26. Polyunsaturated Fats: GOOD • 2 types • Omega-3 • Found in fish (salmon, tuna have highest amounts) • Helps protect against heart disease, breaks down cholesterol • Helps control weight, speeds up metabolism • Omega-6 • Found in vegetable oil, meat, eggs, and dairy products • Lowers cholesterol • Very common

  27. Monounsaturated Fat: GOOD • Found in nuts, olives, peanuts, avocados, and olive and canola oils • Help reduce cholesterol levels • Help burn fat

  28. Trans FAT • Trans Fat: BAD!!! • Created by taking oil and heating it to high temperatures and infusing a hydrogen atom. • Since they are a created fat, your body struggles to breakdown the fat • They appear on food labels as PARTIALLY HYDROGENATED OIL- usually vegetable or palm; can be found in crackers, popcorn, cookies, fish sticks, cheese spreads, candy bars, FRENCH FRIES • Leads to high cholesterol, heart disease, diabetes

  29. Trans fat is VERY close (several molecules away) from PLASTIC.

  30. FAT Trans Research • Harvard study found that getting just 3% of your daily calories from trans fats increased your risk of heart disease by 50%. • 3% would be roughly 7g of trans fat or single order of fries • Average American eats 7g of trans fat each day • Scientists have estimated that trans fat has contributed to more than 30,000 premature deaths each year • http://www.bantransfats.com/

  31. Visceral FAT= VERY BAD • It is the fat the is behind the abdominal wall and surrounds your internal organs. • UAB research showed that the amount of visceral fat (belly fat) carried is the single best predictor of heart disease risk. • This fat spurs your body to produce hormones that prompt cell division. More cell division means more opportunities for cell mutations (cancer).

  32. Quiz • What is the difference between appetite and hunger? • What are the two types of carbs and which is better for you? • What nutrient is best for repairing your body? • What is responsible for removing sugar from the blood? • Is a Snickers a high GI food or low? • What is the name of the complex carb that can’t be digested called?

  33. 7. What are the 3 types of fat? 8. What fat is good for you? 9. Where do you find Omega 3’s? 10. What ingredient are you looking for on the food label to check for Trans fat?

  34. 4. Vitamins • Compounds that help regulate many vital body processes, including digestion, absorption, and metabolism • 2 types • Water soluble- can’t be stored (ex. C and B) • Fat soluble- stored in fat (ex. A,D,E, & K)

  35. 5. Minerals • Inorganic substances that the body can’t manufacture, but act as a catalyst, regulating many body functions • Crucial in maintaining water balance and the acid-base balance • Important when growth is rapid as teens • Essential for hemoglobin • Iron • Sodium • copper

  36. Most important mineral=Calcium • Develops and maintains bone strength • Found in dairy products and green leafy vegetables • Aids in muscle contraction, blood clotting, functions of nervous system • Helps weight loss • Harvard research showed that those that got daily recommendation of calcium were 60% less likely to be overweight • Calcium seems to limit the amount of new fat that your body can produce • Lack of calcium leads to osteoporosis- bones become brittle and weak

  37. 6. Water • 60-65% of body is made of water • Regulator and vital to every body’s function • Carries nutrients and transports waste from cells • Lubricates joints • Enables you to digest food • Your body uses up to 10 cups of water daily • Should drink 8-12 cups daily

  38. Secret ingredient • We crave sweets, original sweets were fruits that were packed with nutrients; vitamins to fend off disease, minerals to assist with cell function, fiber to regulate hunger, control blood pressure, and help with digestion. • Now sweets are candies, cookies, chocolates, and cakes that are full of high fructose corn syrup.

  39. High fructose corn syrup • Man made sweetener that’s cheaper and sweeter than sugar • Shuts off your natural appetite control switches, so you can eat far beyond what your body normally would be able to handle. You would not be able to drink a 2 liter of soda if it was sugar instead of HFCS, your body would recognize the amount of sugar and shut down. • 1970 Americans consumed about ½ pound per person • By the late 90’s, each person was consuming about 62 pounds of HFCS. That’s an additional 228 calories per person per DAY.

  40. Foods high in HFCS • SODA-BAD!!!!-Soda consumption has doubled from 25 to 50 gallons per person per year • Commercial candy (ex. Jelly beans) • Pancake syrup • Frozen yogurt • Highly sweetened cereal • Pasta sauce • Energy bars

  41. The Nutrition Facts Label

  42. One or Two Servings? Single % Double % Serving DV Serving DV Serving Size 1 cup (228g) 2 cups (456g) Calories 250 500 Calories from Fat 110 220 Total Fat 12g 18% 24g 36% Trans Fat 1.5g 3g Saturated Fat 3g 15% 6g 30% Cholesterol 30mg 10% 60mg 20% Sodium 470mg 20% 940mg 40% Total Carbohydrate 31g 10% 62g 20% Dietary Fiber 0g 0% 0g 0% Sugars 5g 10g Protein 5g 10g Vitamin A 4% 8% Vitamin C 2% 4% Calcium 20% 40% Iron 4% 8%

  43. Limit These Nutrients Thegoal is to stay BELOW 100% of the DV for each of these nutrients per day.

  44. Get Enough of These Nutrients Try to get 100% of the DV for each of these nutrients each day.

  45. The Footnote

  46. No % Daily Value • Trans Fat • Sugars • Protein

  47. Read the Nutrition Facts Label For Total Sugars Plain Yogurt Fruit Yogurt

  48. Look at the Ingredient List for Added Sugars Plain Yogurt INGREDIENTS: CULTURED PASTEURIZED GRADE A NONFAT MILK, WHEY PROTEIN CONCENTRATE, PECTIN, CARRAGEENAN. Fruit Yogurt INGREDIENTS: CULTURED GRADE A REDUCED FAT MILK, APPLES, HIGH FRUCTOSE CORN SYRUP, CINNAMON, NUTMEG, NATURAL FLAVORS, AND PECTIN. CONTAINS ACTIVE YOGURT AND L. ACIDOPHILUS CULTURES The more ingredients on the list the unhealthier it is

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