| NOTES F: CONCEPT 16 |
| The amount and kinds of food you eat affect your health and well-being.
45-50 nutrients in food are essential for the body’s growth, maintenance,
and repair. Six categories of nutrients: carbohydrates (fiber), fats, &
protein (these three contain calories) vitamins, minerals, & water (these
three do not contain calories) Eating the recommended servings of food from the food guide pyramid will provide key nutrients and enable a person to meet dietary recommendations. Nutritionally dense foods have more nutrients per calorie than low-density foods. The number of calories needed per day depends upon the body’s metabolic rate (MR), which in turn, depends upon such factors as age, sex, size, muscle mass, glandular function, emotional state, climate, and exercise. Excess fat in the diet, particularly saturated fat, is associated with an increased risk of disease such as atherolsclerotic cardiovascular disease & breast, prostate, & colon cancer, and obesity. Some fat is needed in the diet. Fats are carriers of vitamins A, D, E, & K. For optimal health, carbohydrates, especially complex carbohydrates (fruits, vegetables, whole-grain breads, & cereals), should be the principal source of calories in the diet. Protein is the basic building block for the body, but dietary protein constitutes a relatively small amount of daily calorie intake. All cells are made of protein. Proteins are formed from 20 different amino acids. 11 amino acids are made in your body, but 9 essential amino acids are not. You must consume foods that contain the essential amino acids if your body is to function properly. Some foods, called complete proteins, contain all of the essential amino acids, such as meat, dairy products, & fish. Incomplete proteins are beans, nuts, & rice. Adequate vitamin & mineral intake is necessary to good health & wellness, but excessive amounts is not necessary & can be harmful. Some vitamins such as C, E, & carotinoid-rich foods may act as antioxidants, which help prevent cancer. Minerals, such as calcium and iron, are important in regulating various bodily functions. Water is a critical component in the healthy diet. More than half of all body tissues are composed of water. Regular water intake maintains water balance & is critical to many important bodily functions. Some beverages can have an adverse effect on good health such as caffeine and alcohol. Moderation is a good general rule of nutrition. Water is the most important nutrient. It is involved in digesting & absorbing food, circulation, excretion, building cells, & transporting other nutrients. Vitamins are necessary for normal bodily metabolism, growth, & development. Two types of vitamins: Minerals are crucial in maintaining water balance, regulating muscular & nervous tissue excitability, blood clotting, & normal heart rate rhythm. Proteins are the main substances the body uses to build & repair tissues such as muscles, blood, internal organs, skin, hair, nails, & bones. Cellulose = indigestible fiber or bulk in foods. DAILY RECOMMENDATIONS: Fat: 20-35% Water: drink 2 quarts (8 glasses) per day. Bread, cereal, rice, pasta group: 6-11 servings/day |
| NOTES F: CONCEPT 17 |
66.5% of Americans want to lose weight. The first step in fat control is establishing realistic goals. Goals that emphasize the behavior of eating less & exercising more are more effective than those emphasizing a specific outcome such as weight or fat lost. Record keeping is important for meeting goals. The best way to control body fatness is to establish a healthy lifestyle. Programs designed to take weight off fast only have a long-term success rate of less than 5%. General guidelines for losing body fat: Guidelines for gaining weight: Strength training is the best form of exercise for people interested in gaining weight. Avoid excessive aerobic exercise if trying to gain weight. |