UW-Madison NUTRSCI 132 - A Balanced Diet (3 pages)

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A Balanced Diet



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A Balanced Diet

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Lecture number:
5
Pages:
3
Type:
Lecture Note
School:
University of Wisconsin, Madison
Course:
Nutrsci 132 - Nutrition Today
Edition:
1
Documents in this Packet

Unformatted text preview:

NUTR SCI 132 Lecture 5 Outline of Last Lecture I Food Security in pre industrial societies II Biological Adaptations for dealing with food shortages III Comparing Ancient pre industrial Diets to Modern Diet a Patterns of Health and Diseases IV Modern Nutritional Recommendations Outline of Current Lecture I Dietary Guidelines for Americans a Foods and food compounds to increase decrease II MyPlate gov III Food Labels Current Lecture I Dietary Guidelines for Americans a Balancing calories to manage weight 60 American adults overweight i Improved Eating Physical Activity ii Decrease intake and or Increase expenditure to reduce weight iii Decrease Inactivity e g screen time b Foods and food compounds to reduce i Decrease sodium 1 Linked to high blood pressure 2 Moderation not elimination ii 10 of k cals from saturated fat animal fat 1 Linked to heart disease iii 300 mg day of cholesterol 1 Similar sources as sat fat also linked to heart disease iv Decrease trans fat 1 Process of hydrogenation creates Trans fats a Trans fats are man made These notes represent a detailed interpretation of the professor s lecture GradeBuddy is best used as a supplement to your own notes not as a substitute 2 In this case not moderation a Eat as little as possible ideally none v Reduce refined grains 1 Whole wheat contains a Germ vitamins minerals b Endosperm starch and protein c Bran fiber vitamins minerals 2 White flour refined grains only have endosperm vi If alcohol is consumed do so in moderation 1 Men 1 2 drinks day 2 Women 1 drink day c Foods and Nutrients to Increase i Fruits and Vegetables 1 Fewer Calories 2 More Nutrients 3 Protection from chronic diseases 4 Vegetables to especially focus on a Orange Yellow i B carotene b Green leafy c Legumes ii Make at least half of grains whole grains 1 Absorbed more slowly 2 More nutrients iii Consume fat free or low fat milk products 1 Fat in milk products is saturated iv Eat a variety of Proteins 1 Beware of fats a Lean meats b Poultry c



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