1. 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

2. General Recommendations
Carbohydrates: %
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.)

3. 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

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

5. 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.

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

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

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

9. 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,

10. 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

11. 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.

12. 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

13. 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.

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

15. 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.

16. 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)

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

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

19. Weight loss program guidelines
You must burn 3500 calories to lose 1 pound of fat.
Consume between 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

20. Eating Disorders Two types of disorders Anorexia Nervosa
Bulimia Nervosa

21. 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

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

25. 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.

26. 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

28. 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.