Nutrition Food Choice and Health Pt2 Thursday November 5 2015 7 17 PM Energy Nutrients Kilocalorie kcal unit of energy used for foods nutrients Aka calorie technically incorrect Calorie is synonymous with kcal 1000 cal 1 kcal 1 Cal Amount of heat required to increase the temperature of 1 kg of water by 1 degree Celsius Percentages Percent a part of the total when the total represents 100 parts An example If you earn 80 on your first nutrition exam you will have answered the equivalent of 80 out of 100 questions correctly Food Labels may be changing in the future to reflect realistic portion sizes 1 5 How Do We Know What We Know About Nutrition The Scientific Method Step 1 Observations made and Questions Asked Step 2 Hypothesis Generated Step 3 Research Experiments Conducted to Test Hypothesis Step 4 Results Evaluated by Other Scientists and Reported in a Publication Step 5 Follow up Experiments Conducted to Confirm or Extend Findings Step 6 Hypothesis Accepted or Rejected Hypothesis tentative explanations by a scientist to explain a phenomenon Types of Experiments Observations Case control studies Laboratory Animal Studies Epidemiological Studies Human Studies 1 6 What is the Current State of the North American Diet and Health Does Obesity threaten our future Estimates indicate that more than 35 of adults are currently obese Obesityis defined as having an excessive amount of body fat relative to lean tissue Two thirds of American adults and one third of children are overweight or obese Excess Energy is Problematic Does Obesity threaten our future Estimates indicate that more than 35 of adults are currently obese Obesityis defined as having an excessive amount of body fat relative to lean tissue Two thirds of American adults and one third of children are overweight or obese Excess Energy is Problematic Major concern is limiting overconsumption by making food choices and exercising No state had less than 20 obesity 12 states have obesity levels above 30 Called for a national commitment to the prevention of obesity 2011 Robert Woods Johnson Foundation Study Found Assessing the Current North American Diet The Typical American Diet National Health and Nutrition Examination Survey NHANES US Dept of Health Human Services United States Department of Agriculture 15 of kcal as proteins 66 from animal sources 10 35 of kcal recommended 52 of kcal as carbohydrate 50 from simple sugars 45 65 of kcal recommended mainly from starch 33 of kcal as fat 60 from animal fats 20 35 of kcal recommended Health Objectives for the United States for the Year 2020 Healthy People 2020 Report issued in December 2010 by the US Department of Health and Human Services DHHS Public Health Service www HealthyPeople gov Issued every 10 years by the US Dept of Health Simple Goal Live Longer but healthier Healthy People 2020 Goals Attain high quality longer lives free of preventable disease disability injury and premature death Achieve health equity eliminate disparities and improve health of all groups Create social and physical environments that promote good health for all Promote quality of life healthy development and healthy behaviors across all life stages Healthy People 2020 Healthful Diet Consuming a variety of nutrient dense foods within and across the Healthy People 2020 Healthful Diet all groups Create social and physical environments that promote good health for all Promote quality of life healthy development and healthy behaviors across all life stages Consuming a variety of nutrient dense foods within and across the food groups especially whole grains fruits vegetables low fat or fat free milk or milk products and lean meats and other protein sources Limiting intake of solid fats cholesterol added sugars sodium salt and alcohol Limiting intake of calories to meet needs for calories Healthy People 2020 Goals for Obesity Prevention Treatment Increase the proportion of adults who are at a healthy weight Reduce the proportion of adults who are obese Reduce the proportion of children and adolescents who are considered obese Prevent inappropriate weight gain in youth and adults Healthy People 2020 Nutrition and Weight Status Categories and Objectives Reduce Iron deficiency among young children and females of childbearing age Reduce iron deficiency among pregnant females Eating Well In College The Freshman 15 a term used in the US that refers to the amount of weight gained during a students first year in college Most students gain weight during the first year Most do not gain 15 pounds Most studies show freshman gain an average of 2 4 3 5 pounds under 10 gained 15 or more pounds Prevention is the Best Medicine Eating Well In College The Freshman 15 Stressful situation University environment Peer pressure Alcohol Lack of Exercise Snacking on junk food Fuel for Competition Student Athletes Many students compete in sports or intramural activities Muscles require adequate carbohydrates for fuel protein for growth and repair Adequate fat helps female athletes avoid amenorrhea Fluid replacement is an important consideration Snacking on junk food Many students compete in sports or intramural activities Muscles require adequate carbohydrates for fuel protein for growth and repair Adequate fat helps female athletes avoid amenorrhea Fluid replacement is an important consideration Don t be wooed by the supplement industry Fuel for Competition Student Athletes How to Avoid the Freshman 15 Eat Breakfast Focus on balanced meals that promote satiety Complex CHO with protein and some fat Plan ahead Eat small but frequently 3 4 hrs Limit liquid calories Significant hidden kcal contributor 30 40 sometimes e g lattes and cappuccinos 200 kcal Stock the pantry fridge with healthy choices Exercise regularly 30 min x 5 days week
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