Presentation on theme: "The Diet Unit. I. Balanced Diet Average person does not need supplements Average person does not need supplements A. Some exceptions: Extreme Athletes,"— Presentation transcript:
I. Balanced Diet Average person does not need supplements Average person does not need supplements A. Some exceptions: Extreme Athletes, older people who develop deficiencies, persons who have poor diets. *Excessive vitamins and mineral=Expensive Urine, toxicity *Excessive vitamins and mineral=Expensive Urine, toxicity B. Protein Supplements and amino acids (building blocks of protein) 1. Pros and Cons of supplements (Avg. person vs. Highly active) 50-70 grams per day ( wt lifters, etc. up to 1 gm per lb of body weight) 1. Pros and Cons of supplements (Avg. person vs. Highly active) 50-70 grams per day ( wt lifters, etc. up to 1 gm per lb of body weight)
Carbohydrates: The Big Debate: How much should we eat? Will excessive carbs cause fat? When is the best time of day to consume carbs? Bad carbs and Better carbs. Whats the difference?
Carbohydrates Our bodys main source of fuel high energy, inexpensive and easily digested. A.50% food source should be carbohydrates 20-30% food source should be fat (carrier of vitamins) 12-20% food source should be protein ( builds muscles) (Some popular trends among highly active people is 40-30-30 carbs, fat, protein)
B. The glycemic index Gauges how quickly the body processes foods. The quicker a food is processed such a white bread (Wonder), the less full we feel. Thus we end up eating more calories than our body needs. Experts estimate that 800 calories is all we can process in one meal. Any extra becomes stored as fat. Thus 5-6 small meals per day is much healthier than 2-3 huge meals.
B. The glycemic index 1.High index foods cause rise and fall effect and give us (white bread, some bagels, donuts, chips, cookies, cakes and candies.) 2.Low index foods give sustained energy and fill us up faster. (Complex carbs like whole grain breads, beans, fruits and vegetables.)
C. Cannibalization Carbs are protein sparing. They prevent muscle from being eaten. Example: Starving children with pot bellies. Whats going on here?
B. The glycemic index D. Too low carb diet can cause irritability, fatigue, muscle loss, and fat gain E. Conclusion, eat a wide variety of complex carbohydrates in the low glycemic index range. Dont over do the carbs, especially at night.
A.Keep fluid levels up even when not thirsty, especially before and after exercise B. Electrolytes-regulates muscle contraction, electric impulses in body fluid. C. Replace electrolytes in body during and/or after work as electrolytes lost through sweat, urination, and respiration. D. Failure to replace electrolytes can cause severe cramping and excessive fatigue D. Failure to replace electrolytes can cause severe cramping and excessive fatigue E. Examples of electrolytes found in foods are potassium, salt and chloride F. No caffeine-causes hyperness, and rise and fall effect-does not replace electrolytes
G. Clear fluids flush system and give us the feeling of fullness. H. Salt pills will unbalance electrolyte levels. I. 60% of our body is water, 70% of our muscle is water. At least 2 quarts of water should be consumed each day to ensure proper hydration. Extreme athletes can drink up to a gallon a day
How workout and diet affects the body during training A. 45 minutes after a workout your muscles are busy restoring energy and removing waste in preparation of muscle building phase. This is known as the anabolic phase. During the anabolic phase, your metabolism is increased. Thus, you burn calories at an elevated rate…even long after the workout is over!
How workout and diet affects the body during training B. Improper fuel can result in lack of nutrients and calories for muscle restoration. Severe cases can result in anorexia nervosa or cannibalization.
How workout and diet affects the body during training C. After an intense weight workout the body is craving energy for restoration. Many athletes eat quality protein bars, etc to provide needed nutrients.
AVOID FAT AND SUGAR! A.Fat is essential to sustain life, as many vitamins & minerals are stored in fat. B.Most Americans eat far more fat than the 20- 30% required. C.Excess fat in diet can contribute to heart disease & hypertension (high blood pressure) D.Too much sugar can contribute to weight gain, as sugar is thought to be fat stimulating due to excessive calories.
AVOID FAT AND SUGAR! E. The biggest problem with sugar is high calories and rise and fall effect. F. Extra calories will be stored as fat. G. Once fat is stored, it can only be burned very slowly. H. Remember, fat cells do not increase or decrease in number. They just grow larger as extra fat needs to be stored.
To figure the percentage of fat in a particular food item, do the following: 1.Add a zero to the total grams of fat, and divide that into the total number of calories of that product. Example: A bag of potato chips reads 300 calories….the fat content is 15g Add a zero to the 15 g and you get 150. (There are approximately 10 calories per gm of fat) 150 = what % of 300??? Its 50% Therefore, we know this bag of chip is 50% fat.
Diet Lesson Part 2 After a weight loss crash diet, people often gain weight because our bodies metabolism slows down in order to conserve calories. Thus the best way to lose a few lbs is to gradually reduce caloric intake of unnecessary fat and sugar and gradually increase exercise. The gradual approach will help you avoid the body going into starvation mode thus keeping the weight off. Remember! As you exercise and increase muscle mass your metabolic rate will increase. Set point: Each body has a set metabolic level. We can change this, but very difficult as we need to transform our bodies. Adding muscle and cutting unwanted calories (Usually fat and sugar) will lower our set point so long as we maintain exercise and a healthy diet.
Diet Lesson Part 2 Why most weight loss diets dont work or last very long….body senses starvation because many desperate persons will be impatient and skip meals and avoid eating correctly. Cutting unnecessary fat and sugar is good, but do not cut fruits, vegetables, protein and carbohydrates unless your consuming way more than you need. Treat your body like your most treasured possession. Analogy of an expensive car. Dont just maintain the exterior, but be sure to look under the hood. Your motor and other unseen body parts are more important. Spread small meals out. Keep the metabolic fire stoked. Dont feel you have to eat everything on your plate. Dont stuff yourself until you feel satisfied. Eat slowly, enjoy the food and conversation.
Dont eat when stressed. Get into the habit of walking or biking or just go to a favorite place! Listen to and love your body. Its the only one you will ever have. Some vegetable actually take more calories to digest than they put into your body. Sugary calories dont register with brain especially when in a beverage form thus trick the brain into thinking your body is not consuming calories. Result is non satieted appetite and the urge to eat more.
CONCLUSION….. Tues 12/1 Notes Part 1 Wednesday 12/2 Notes Part 2 Friday 12/4 Diet Test Tuesday 12/8 Diet Video Wednesday 12/16 Diet Project Due