Chem 80A Lecture 2
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Lecture 2  Break (Healthy Alt. Foods)
Lecture 2 cont.  Diet Analysis
Chem 80A Lecture 2
Concepts and Controversies
Dieting
Ones daily Diet
Chem 80A Lecture 2
Concepts and Controversies
Imp. To distinguish b/w a Healthy “diet”. . . And going on a “diet”
What is the difference b/w the two?
• Healthy Diet
(prescribed selection of foods) a sustainable dietary plan
for the long term (e.g. an eating lifestyle)
• Going on a “Diet”
• adjustment to normal eating habits, selection of foods,
• usually to loose weight, detox. or other
• SHOW NBC VIDEO
Chem 80A Lecture 2
Concepts and Controversies
• Establishing a Healthy “Diet” –
• Ideal for the long run, why?
• Going on a “diet,” short term to get results.
Many options, plans, approaches
• What are some concerns?
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A Healthy Diet Emphasizes
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Low fat products (esp. sat. fat)
Lower sodium levels (<2400 mg/day)
More plant based proteins & fats
Fruits daily
Vegetables daily
• Fish 2X week
• more Whole grains -Less pastries, processed foods
• More water/ day
According to the USDA Center for Nutrition Policy and Promotion
http://www.cnpp.usda.gov/
A Healthy Diet Emphasizes
• 45-60% Calories from Carbohydrates
• 20-30% Calories from Fat (esp. Unsat Fat)
• 15-30% Calories from Protein
• IDEAL
Avg. American
• 60% Calories from Carbohydrates
• 20% Calories from Fat
• 20% Calories from Protein
50% from Carbo
30% from Fat  obesity: excess calories
20% from Protein
According to the USDA Center for Nutrition Policy and Promotion
http://www.cnpp.usda.gov/
Steps to a better Eating Diet
(Confirming your knowledge and Challenge Questions)
• Healthy Alternatives
• Less sat fat., try low fat products
What are good examples?
Less Sodium in the Diet (<2400 mg) – How?
CHALLENGE Q
What do excessive levels of Na in the body cause and
what physiological condition does this lead to?
Introduce more plant based proteins/fats – How? Examples?
According to the USDA Center for Nutrition Policy and Promotion
http://www.cnpp.usda.gov/
Steps to a better Eating Diet
(Confirming your knowledge and Challenge Questions)
More fruits in you diet. What steps
can you take to make it easier?
More vegetables in you diet. What
steps can you take to make it easier?
What topping should you use sparingly when making
salads?
1 tsp ≥ calories 1 slice of cheese
According to the USDA Center for Nutrition Policy and Promotion
http://www.cnpp.usda.gov/
Steps to a better Eating Diet
(Confirming your knowledge and Challenge Questions)
Challenge Question: What chemical is responsible for the
ripening of fruits/vegetables and how can you promote or
slow this process?
Drink more water/ day - What steps can make it easier?
Anything but. . .
How can diluting your juice(s) contribute to maintaining healthy weight?
Steps to a better Eating Diet
(Summary)
According to the USDA 2005 food pyramid
What are the seven major areas to consider when establishing a Healthy Diet?
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6.
7
According to the USDA Center for Nutrition Policy and Promotion
http://www.cnpp.usda.gov/
Steps to a better Eating Diet
(Summary)
Suggested Healthy Alternatives- (Eat More)
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Whole wheat breads
Bagels w/ Honey
Lowfat yogurt, sour cream, milk
Cereals, whole wheat, (mod-minimal sugar)
Fruits - Apple a day
Fresh vegetables (organic)
Beans, (kidney, Garbanzo, black, pinto)
Olive oil
Pasta w/ tomato sauce vs cream sauce
Chicken
Turkey
Roast beef
Eggs (ok in moderation, not daily)
Lowfat or N.fat ice cream
Suggested Eliminations (Eat Less)
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White breads
Muffins w/ butter
Cream sauce, sour cream,
Sugary Cereals,
Refried Beans
Read meat (sparingly)
Butter
Pasta w/ cream sauce
Regular Ice cream
Salad Dressings
(sparingly)
• Sodas
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Processed foods
mayonnaise
According to the USDA Center for Nutrition Policy and Promotion
http://www.cnpp.usda.gov/
Diet Analysis Assignment: Due 7/1
• 1st- calculate your Daily Req. Caloric intake
http://www.exrx.net/Calculators/CalRequire.html
• Write down the Nutritional facts of all the
foods you eat for two days. . .
• See website for Diet Analysis form
http://people.ucsc.edu/~taj/
DIET ANALYSIS
SAMPLE
Sum & Percent