Happy Valentine’s Day !
•Turn in online reading quiz at the front table.
•Pick up a handout Know your Fats! at front table
•Hard copy of Action plan (10 pts.) is due at the start of class on Thurs. (refer to p. 18 in
course text for required items and format- FOLLOW FORMAT EXACTLY)
•Service Project due by Tues, April 4th Guidelines and rubric posted on course website
If your goal for the behavior change project has not been approved by
Ms. L, you need to resubmit a revised goal by Thurs, Feb. 16 at the start of
class. You will not be able to begin the behavior change plan project if your
goal has not been approved.
Mini-Exam #1
Mean Score- 80.7
Highest Score- 98%
10 A’s
21 B’s
9 C’s
6 D’s
0 F’s
Disability Support Services 3-8773
Learning Assistance Centers (LAC):
www4nau.edu/lac
North LAC University Union room 254
523-5524
South LAC Learning Resource Center
523-7391
Nutrition You (really are) what you eat!
What is ‘nutrition?’
Think about this: If you were on a desert island with nothing but water to drink and
multiple vitamins to eat- would you be able to survive indefinitely?
Why or why Not?
Nutrition
The Science of food and how it is used by the body.
What are the 6 classes of nutrients?
Six Classes of Essential Nutrients
Protein*
Fat*
Carbohydrates*
* Supply energy
Water
Vitamins
Minerals
Protein
Function – growth and repair
4 calories per gram
Types – complete/incomplete
Basic breakdown – amino acids
(Building blocks of protein)
Complete and Incomplete Proteins
Complete
◊Animal Sources
◊Contains adequate amounts of all amino
acids
□ Incomplete
◊ Plant Sources
◊ Do NOT contain adequate amounts of
amino acids
◊ Must combine vegetable proteins to make
them complete
Carbohydrates
Function – instant energy
4 calories per gram
Types – simple/complex
Basic breakdown – glucose
Simple: Fructose, Sucrose, Maltose
Fruits, Desserts
Complex: Starches, Pasta, Rice, Bread, Vegetables (Dietary fiber)
Fats
Function – long-term energy/storage
9 calories per gram
Types – saturated/unsaturated
Basic breakdown – fatty acids
Saturated Fats: Increases Low-Density Lipoproteins (LDL or “Bad” Cholesterol)
LDL’s – Blood fat that transports cholestoerol to organs and tissues
HDL’s-
Blood fat that transports cholesterol out of the body
Unsaturated
Fat: Lowers Low-Density Lipoproteins (LDL’s)
Standardized Terms
Fat Free: < .5 gram of fat or less
Low Fat: < 3 gram of fat or less per
per serving
serving
Reduced Fat: 25% of fewer calories
Vitamins
Function – assists with body processes
Caloric Value- 0
Types – water (BC) and fat soluble (ADEK)
from fat that “regular.”
See chart- p. 192
Minerals
Function – regulates chemical reactions in body
Caloric value – 0
See chart p. 193
Water
Function – waste removal, blood formation, body regulation
Caloric value – 0
water makes up 60% of
body weight
Recommendation 6-8 glasses
per day (depending on temp, level of exercise,
etc.)
“Old” Food Pyramid Guide
USDA NEW Food Guide Pyramid
Orange: Grains
Green: Vegetables
Red: Fruit
Yellow: Oils
Blue: Milk
Purple: Meat and beans
Building a Better Pyramid
Vegetarian Diet
Vegan
Lacto vegetarian
Semi vegetarian
Eat breakfast like an emperor
Eat Lunch like a noble(wo)man
Eat supper like a pauper
Diet and Cancer (cont’d)
Consume foods with anti-oxidants
Reduce fat intake
Avoid/Limit alcohol
Diets and Cardiovascular Disease
Watch for the following items:
Saturated fats
Cholesterol
Transfatty acids
Other Disease or Conditions
Be watchful for the following with regard to diets
Diabetes
Hypoglycemia
Osteoporosis
Allergies/intolerances
Basic Concepts p.237 Text
Body Composition
•Lean Body Mass
•Body Fat
•Essential fat
•Nonessential fat-(storage)
•3% of total fat in men
•12% of total fat in women
Assessment of Body Mass
Measurement
•Body Mass Index
BMI= (weight (kg)/Height (m) squared.
•Healthy BMI = 18.5 - 24.9
•Overweight = BMI of 25
•Obese = BMI of 30 or above
Refer to Chart on p. 256 in Text
Strategies for Losing Body Fat
Effective:
►Increase caloric expenditure
► Decrease intake of foods high in calorie and
low in nutritional content
INeffective:
Fad /Crash diets
Liquid diets
Medications
OTC products
Diuretics and laxatives
See Chart on p. 239 in Text