Food Guide Pyramid 6-11 servings of bread rice cereal and pasta group 3-5 servings of vegetables group 2-4 servings of fruits 2-3 servings of milk, yogurt, and cheese 2-3 servings of meat, beans, eggs and nuts http://www.mypyramid.gov/kids/kids_game.html

General Recommendations Carbohydrates: 55-65% Proteins: 12-15% Fats : less than 30% These are essential nutrients your body cannot produce sufficiently on its own. (this also includes minerals, vitamins, and water.)

Carbohydrates Provide energy Two types of Carbs Simple and Complex Approximately 55-65% of total calories should come from carbs. Americans consume large amounts of simple carbs and not enough complex

Carbohydrates Two types of Carbs Simple: candy, soft drinks, and fruits (sugar) Complex: pasta, bread rice, some fruits and vegetables (starch)

Complex Carbohydrates There are two groups of complex carbs: high fiber and low fiber. High-fiber, complex carbs are not digestible, at least not by human beings, because we do not have the enzyme to do the job. High-fiber (high-cellulose) vegetable foods are the healthiest choices for human nutrition, and intake of these foods is associated with lowered incidences of hypertension, cancer, arthritis, diabetes, etc. Examples are lettuce and broccoli. Examples of low-fiber, complex carbs are banana, tomato, squash and all cereals and grains (therefore bread and pasta), potatoes and rice.

Dietary Fiber Two types of fiber Soluble Insoluble Reduces cholesterol Insoluble Fights colon cancer Disease prevention: diabetes, high cholesterol, intestinal track

Protein Provide energy Basic building block for muscles 70% water 20% protein 10% inorganic salts and glucose Daily recommendation 1.2-1.4 grams 1.4-1.8 for high performing athletes

Protein Composed of 20 different amino acids Should be 12-15% of your daily diet. Daily recommended allowance 1.2-1.4 grams High performing athletes 1.4-1.8 grams

Protein Too much Protein Cause dehydration Kidney damage Will be discharged by your body and/or converted to fat Protein shakes Cause dehydration Kidney damage Adkins diet Cuts out carbs and adds more of protein,

Adkins Diet Pros Cons rapid weight loss Immediate results Lose weight too quickly Can cause kidney failure, and heart disease Begins to eat the muscle away

Fats Provide insulation for the body Provide cushion for organs Most concentrated source of energy Makes up 35% of the average American diet Two types of Fats Saturated Unsaturated (Poly and Mono) There are 3500 calories in one pound of fat.

Types of fats Saturated fats raise LDL cholesterol (bad cholesterol) Unhealthy fat Unsaturated fats lower LDL and raise HDL (good cholesterol) Unstaturated reduce the risk of heart disease

Utilization of fats Provide insulation for body temperature Mainly used at rest, a burst of energy, and low intensity exercise Very large storage capacity Used less and less as exercise continues. Help absorb fat-soluble vitamins.

Vitamins and Minerals Humans need 13 vitamin Helps preserve body’s healthy cells Humans need 17 essential minerals Helps regulate body function

Obesity Obesity: having a very high amount of body fat in relation to lean body mass, or Body Mass Index (BMI) of 30 or higher If you weigh 20% over your ideal body weight Three types of obesity Mild 20-40% over ideal body weight Moderate 40-50% over ideal body weight Severe >100% over ideal body weight.

Classification of Obesity Android Obesity You carry the majority of your weight for the waist up. (Apple syndrome) This type puts you at more of a health risk. Gynoid Obesity You carry the majority of the weight below the waist (Pear syndrome)

Obesity Trends* Among U.S. Adults BRFSS, 1990, 1995, 2005 No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

Vegetarian Alternative Three types of vegetarian: Vegan Only eats plants Lacto-vegetarian Plants, dairy products Lacto-ovo-vegetarians Plants, dairy and eggs

Weight loss program guidelines You must burn 3500 calories to lose 1 pound of fat. Consume between 1200-1500 calories a day. Exercise at least 30 minutes a day most or all days of the week. Maximal weight loss of 2.2 pounds a week First 10 pounds usually water weight MAKE A LIFESTYLE CHANGE, NOT JUST A DIET

Eating Disorders Two types of disorders Anorexia Nervosa Bulimia Nervosa

Anorexia Nervosa Self imposed starvation Weigh less than 85% of ideal body weight Fear of gaining weight, becoming obese Does not see self as underweight Relentless exercising Hair and skin problems Causes immune problems

Warning signs Relentless exercising Baggy clothing Mood swings Drastic weight loss Avoids food related social activities Preoccupation with food and weight

Bulimia Nervosa Binge eating followed by purging Purge at least twice a week Fasting The enamel of teeth eaten away by stomach acid Stomach acid also causes ulcers of throat and mouth.

Warning signs Noticeable weight loss/gain Frequent bathroom visits Fluxuations in weight Depression, mood swings Excess concern over weight Increased criticism of body Strict dieting leading to binge eating

What to do Be gentle, not accusing Document evidence Don’t discuss weight Focus on health Get professional help Avoid overemphasis on weight Avoid subtle comments.