SLU125 Choosing Wellness Nutrition Basics Todays learning activities will help you to: Define your current lifestyle as sedentary, moderately active, or active Determine your recommended daily caloric intake and food amounts Identify your recommended intakes of sodium, saturated fats, trans fats, and Omegas 3 and 6 Demonstrate basic knowledge of the 5 food groups serving sizes per ChooseMyPlate.gov SLU125 Choosing Wellness Nutrition Basics http://sludine.saintleo.edu What will you choose to eat at the Caf today?
40% Sodium 2070 mg 2300 mg (1 tsp.) 90% Saturated fat 39 g < 16 g ( oz.)
250% (2 oz.) Trans fat 2g 0g per 2000 calorie diet SLU125 Nutrition Basics Daily Sodium per 2000 calorie diet Sodium [Max. 2,300 mg. daily] = (1 tsp. table salt) Contributes to high blood pressure; makes
heart work harder -- can lead to heart disease, stroke, heart failure, and kidney disease 75 % total salt intake from processed foods and other food service establishment foods Angus cheeseburger = 90% Daily Rec. Intake SLU125 Nutrition Basics Sodium per 2000 calorie diet Sodium [Max. 2,300 mg. daily] = (1 tsp. table salt) Are there any benefits associated with sodium? SLU125 Nutrition Basics
Sodium per 2000 calorie diet Sodium [Max. 2,300 mg. daily] = (1 tsp. table salt) Are there any benefits associated with sodium? Sodium helps to maintain a balance of positive and negative ions (electrically charged particles) in our body fluids and tissues. Sodium is vital component of nerves as it stimulates muscle contraction. Sodium also helps to keep calcium and other minerals soluble in the blood. Sodium stimulates the adrenal glands. Sodium aids in preventing sunstroke. SLU125 Nutrition Basics Saturated Fat per 2000 calorie diet Saturated Fat
[< 15 grams daily roughly oz. or 1 Tablespoon] Comes mainly from animal sources of food Raises total blood cholesterol levels and lowdensity lipoprotein (LDL) cholesterol levels; can increase risk of cardiovascular disease May also increase risk of Type 2 Diabetes SLU125 Nutrition Basics Trans Fats pe r 2 0 00 c alorie die t Trans Fatty Acids Fats [Try for 0 grams daily] Especially bad for diabetics-prevent insulin from binding in the blood Increase (low-density lipoproteins or LDLs) Are hydrogenated or partially hydrogenated oils Found in shortening, margarine, crackers, cookies, etc. Do not form naturally in food, nor occur naturally in body Are manufactured-- oils made into solid fats to add flavor/ prolong shelf life of processed foods
SLU125 Nutrition Basics Trans Fats pe r 2 0 00 c alorie die t FATS ??? Are there any benefits associated with fats? SLU125 Nutrition Basics Trans Fats pe r 2 0 00 c alorie die t FATS ??? Are there any benefits associated with fats? Fats insulate your nerve cells, balance your hormones, protect you from cold, keep the skin and arteries supple and also lubricate your joints. Saturated fats (butter, dairy products, meat) are fats which are evenly filled out with hydrogen, and remain solid at room temperature.
Essential unsaturated fatty acids cannot be made in the body. They must be provided through diet. There are 2 groups--Omega 3 and omega 6. Omega 6 is found in corn oil, sunflower oil, and soybean oil. Omega 3 is present in salmon, trout and tuna. SLU125 Nutrition Basics Trans Fats per 2000 calorie diet But what are trans fats??? http://vba.sh/1hfJ52i How Much Fat Can I Eat? Your Total Daily Recommended Recommended Recommended Calories Maximum Calories Maximum Grams Maximum Calories
From Fat**** of Fat* From Saturated Fat** 2,000 cal 400 to 700 cal 44 to 78 g <135 cal Recommended Maximum Grams of Saturated Fat*** <15 g roughly oz. or 1 TBL SP.
*Per recommended 20% to 35% or < of daily calories from fat **Per recommended < than 7% of daily calories from saturated fat ***Saturated fat counts towards total daily calories from fat ****Fat gram = 9 calories Mayo Foundation for Medical Education and Research, 2011 Try to eat good fats such as Omega 3 fatty acids found in salmon, tuna, trout, mackerel, herring, sardines, anchovies, dark green leafy vegetables, walnuts, flaxseeds, and canola, walnut and flaxseed oils. How Much Fat Can I Eat? Your Total Daily Recommended Calories Maximum Calories From Fat**** Recommended Maximum Grams of Fat*
2,000 cal 44 to 78 g 400 to 700 cal Recommended Maximum Calories From Saturated Fat** <135 cal Recommended Maximum Grams of Saturated Fat*** <15 g
*Per recommended 20% to 35% or < of daily calories from fat **Per recommended < than 7% of daily calories from saturated fat ***Saturated fat counts towards total daily calories from fat ****Fat gram = 9 calories Mayo Foundation for Medical Education and Research, 2011 ALSO Try to eat good fats such as Omega 6 fatty acids found in corn oil and soybean oil. Along with omega-3 fatty acids, omega-6 fatty acids play a crucial role in brain function, as well as normal growth and development. Also known as polyunsaturated fatty acids (PUFAs), they help stimulate skin and hair growth, maintain bone health, regulate metabolism, and maintain the reproductive system. http://www.umm.edu/altmed/articles/gamma-linolenic-000305.htm M y pr o will ne fessor ver 102 PED
fNutrition ind ou t. SLU125 Nutrition Basics OH NO!! SLU125 Nutrition Basics Daily Calories (Insel & Roth) Estimated Daily Calorie Needs Age Moderately Active Active
Male 14-18 19-30 Sedentary SLU125 Nutrition Basics Daily Calories (Insel & Roth) Estimated Calorie Needs Sedentary Moderately Active Active Light physical activity per
Includes 30-60 min. moderate daily phys. activity Includes 60 min. moderate daily phys. activity day-today life Ex. Walking more Ex. Walking than 3 miles 1.5 - 3 miles @ 3-4 mph. @ 3- + column 1 4 mph. ?? Serving of Pasta ??
SLU125 Nutrition Basics Portion Distortion http://youtu.be/A6QnCdc6LkY or www.youtube.com/watch?v=A6QnCdc6LkY SLU125 Nutrition Basics Serving Sizes / # NOTE: Serving Sizes remain the same regardless of gender, age or activity level. However,
# of daily servings vary per gender, age, and activity level. SLU125 Nutrition Basics Daily Fruit 4 servings ( C each) fruit = total 2 C per 2000 calorie diet EX apple, orange C fruit juice
C chopped fresh fruit C equivalent to C dried fruit Serving Size C sliced bananas = 2 golf balls SLU125 Nutrition Basics Daily Vegetables 5 servings ( C each) vegetables = total 2.5 C per 2000 calorie diet EX Dark green = spinach, broccoli, peppers, kale Orange = carrots, sweet
potatoes, squash Serving Size C zucchini = 4 oz. Dixie Cup SLU125 Nutrition Basics Daily Grains 6 oz. grains or more = whole grain per 2000 calorie diet EX 1 oz. grain = 1 slice bread 1 C cereal flakes C cooked rice or pasta Serving Size
1 C wheat pasta = 1 tennis ball = 8 oz. SLU125 Nutrition Basics Daily Protein Foods 5.5 oz. total per 2000 calorie diet EX turkey, chicken, fish 1 oz. = 1 egg 1 oz. equiv. to 1 T peanut butter 1 oz. equiv. to C cooked lentils 1 oz. equivalent to oz. nuts or seeds Serving Size 3 oz. chicken = deck of cards
SLU125 Nutrition Basics Daily Dairy 3 C total milk / milk products per 2000 calorie diet EX 1 C milk or yogurt 1 C equiv. to C ricotta cheese 1 C equiv. to 1 oz. natural cheese 1 C equiv. to 2 oz. processed cheese Serving Size 2 oz. cheese = 8 dice stacked up SLU125
Nutrition Basics Daily Oils 6 tsp. total per 2000 calorie diet EX extra virgin olive oil, canola oil Serving Size 1 tsp. = tip of thumb or an ear bud Beats by Dr. Dre SLU125 Nutrition Basics Daily SoFAS SoFAS Limit
per 2000 calorie diet What are SoFAS? SoFAS= Solid fats and added sugars SLU125 Nutrition Basics Daily SoFAS SoFAS Limit per 2000 calorie diet 258 calories; 13%. Eat nutrient-dense foods that are fatfree or low-fat and contain no added sugars. Be wary of high-fructose corn
syrup. Food Calories SoFAS 1 bottle (20 oz.) 5 oz.. 1 can (12 oz.) 1 can (12 oz.) 1 standard drink (1 fluid oz.) 1 medium order 192 121 155 104
Distilled spirits (80 proof) French fries Onion rings Choc. chip cookies Chocolate cake Size * Calories from alcohol are not from solid fats or added sugars, but they count against limit for empty calories calories from solid fats and added sugars.
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