SPH-S 263 1nd Edition Lecture 9 Outline of Last Lecture I. Physical-bodyII. Social-othersIII. Personal Skills/Changing behaviorA. Decision-making (POWER)B. Goal setting skills (SMART)C. Practicing changing behavior/stages of change (TTM)Outline of Current Lecture I. Personal Skills-Practice and its five stepsII. 6 classes of nutrients1. Macronutrientsa. Carbohydratesb. Fats c. Proteins2. Micronutrients III.Food Groupsd. Grainse. Vegetablesf. Fruitsg. Oilsh. Beans, nuts, and seedsi. Animal products IV. 4 key words to rememberCurrent LectureI. Personal Skills- Practice and its five steps1. Identify/select problem2. Describe behavioral terms/answer why?3. List obstacles4. Identify triggers/consequences/”cues”5. Formulating strategies- After all of these steps, you need to plan, prioritize, organize, schedule, and journalThese 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.- Self-management and self-regulation: two self strengths that go along with changing behaviorII. 6 classes of nutrients 1. Macronutrientsa. Carbohydrates (“sugars”) first source of energy, 4 calories per gram- Complex (glycogen) includes starch, fiber, grains, and veggies- Simple (glucose) includes fruits and dairyb. Fats (“lipids”) second source of energy, 9 calories per grams- Unsaturated (HDL-high density lipid, good kind) two kinds: poly and mono. Includes omega3, seafood, vegetable oils, nut oils, and olive oil- Saturated (LDL- low density lipid, bad kind) includes animalproducts such as meat and dairy, as well as coconut oil andpalm oilc. Proteins (“amino acids”) third source of energy, 4 calories per gram- 9 essential (consumed) Complete include animal products such as beef, fish, and soy beans. Incomplete include plant products such as beans, nuts, and seeds.- 11 nonessential (not in food) produced by body2. Micronutrients- Vitamins, minerals, and water (found within all food groups)III. Food Groupsd. Grains: 6-11 servings, whole, brown, and enriched graine. Vegetables: 3-5 servings, dark, leafy greens and bright and orangef. Fruits: 2-4 servings, all good with skin which provides fiberg. Oils: 2 tablespoons, substitutes for solidsh. Beans, nuts, and seeds: 2-3 servings, complimentary proteinsi. Animal products (meat and dairy): 2-3 servings, lean, white and skinless, low fat and fat freeIV. 4 key words to remember- Activity- Moderation- Proportionality-