lecture 2 supplemental break (healthy alt. foods) pbs video – fit or fat chem 80a lecture 2...
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Lecture 2 supplemental
Break (Healthy Alt. Foods)
PBS Video – Fit or Fat
Chem 80A Lecture 2Concepts and Controversies
Chem 80A
Updated Syllabus
See website. . .for Final Schedule
Chem 80A Lecture 2Concepts and Controversies
Your Interest/ConcernsDieting
Ones daily Diet
Disease Prevention
• Healthy Diet
• Going on a “Diet”
Chem 80A Lecture 2Concepts and Controversies
Imp. To distinguish b/w a Healthy “diet”. . . And going on a “diet”
What is the difference b/w the two?
(prescribed selection of foods) a sustainable dietary plan for the long term (e.g. an eating lifestyle)
• adjustment to normal eating habits, selection of foods,
• usually to loose weight, detox. or other
Chem 80A Lecture 2Concepts and Controversies
• Establishing a Healthy “Diet” – • Ideal for the long run, why?
• Going on a “diet,” short term to get results.Many options, plans, approaches
• What are some concerns? • 1• 2• 3• 4
it is Sustainable
Is it Sustainable?
Is it safe/toxic?
Is it affordable?
Has it been proven scientifically?
A Healthy Diet Emphasizes
• Low fat products (esp. sat. fat)• Lower sodium levels (<2400 mg/day)• More plant based proteins & fats• Fruits daily• Vegetables daily• Fish 2X week• more Whole grains -Less pastries & processed foods
• More water/ day
According to the USDA Center for Nutrition Policy and Promotionhttp://www.cnpp.usda.gov/
• 45-60% Calories from Carbohydrates
• 20-30% Calories from Fat (esp. Unsat Fat)
• 15-30% Calories from Protein
• IDEAL Avg. American• 60% Calories from Carbohydrates 50% from Carbo• 20% Calories from Fat 30% from Fat obesity: excess calories
• 20% Calories from Protein 20% from Protein
A Healthy Diet Emphasizes
According to the USDA Center for Nutrition Policy and Promotionhttp://www.cnpp.usda.gov/
Steps to a better Eating Diet(Confirming your knowledge and Challenge Questions)
• Healthy Alternatives• Less sat fat., try low fat products
What are good examples?Yogurt, Frozen yogurt, Breads, Cereals, Creams
Less Sodium in the Diet (<2400 mg) – How?
Introduce more plant based proteins/fats – How? Examples?
CHALLENGE QWhat do excessive levels of Na in the body cause andwhat physiological condition does this lead to?
According to the USDA Center for Nutrition Policy and Promotion http://www.cnpp.usda.gov/
Kidney beans, garbanzo beans, tofu; black beans,
pinto beans, olive oil, flax oil, omega 6 fish oil
Steps to a better Eating Diet(Confirming your knowledge and Challenge Questions)
More fruits in you diet. What steps can you take to make it easier?
More vegetables in you diet. What steps can you take to make it easier?
What topping should you use sparingly when making salads?
(dressings) 1 tsp ≥ calories 1 slice of cheese Look for low fat alternatives. . .
According to the USDA Center for Nutrition Policy and Promotionhttp://www.cnpp.usda.gov/
Tupperware (grapes, strawberries), apples most durable
Try stir frying or making a salad once a night. . . Salad bars
Challenge Question: What chemical is responsible for the ripening of fruits/vegetables and how can you promote or slow this process?
Steps to a better Eating Diet(Confirming your knowledge and Challenge Questions)
Drink more water/ day - What steps can make it easier?
Anything but. . .
How can diluting your juice(s) contribute to maintaining healthy weight?
Ethylene 2HC=CH2
• Whole wheat breads• Bagels w/ Honey• Lowfat yogurt, sour cream, milk• Cereals, whole wheat, (mod-minimal sugar)• Fruits - Apple a day• Fresh vegetables (organic)• Beans, (kidney, Garbanzo, black, pinto)• Olive oil• Pasta w/ tomato sauce vs cream sauce• Chicken• Turkey • Roast beef• Eggs (ok in moderation, not daily)• Lowfat or N..fat ice cream, Salad Dressings
Suggested Healthy Alternatives- (Eat More)
According to the USDA Center for Nutrition Policy and Promotion http://www.cnpp.usda.gov/
• White breads• Muffins w/ butter• Cream sauce, sour cream, • Sugary Cereals, • Refried Beans• Read meat (sparingly)• Butter• Pasta w/ cream sauce• Regular Ice cream• Salad Dressings
(sparingly)• Sodas• Processed foods• mayonnaise
Suggested Eliminations (Eat Less)
Steps to a better Eating Diet(Summary)
Take a Short BreaK
• Come down & Eat some Good/ healthy snacks
• Prepare for a Scientific Type Movie. . .
• Online/ copy down Questions (see website)– PBS Movie Qs. . . .
– Answer the Questions during the Movie
Diet Analysis Assignment: Due 7/1
• 1st- calculate your Daily Req. Caloric intake
• Write down the Nutritional facts of all the foods you eat for two days. . .
• See website for Diet Analysis formhttp://people.ucsc.edu/~taj/
http://www.exrx.net/Calculators/CalRequire.html
DIET ANALYSIS SAMPLE
Sum & Percent
Steps to a better Eating Diet(Summary)
According to the USDA Center for Nutrition Policy and Promotionhttp://www.cnpp.usda.gov/
According to the USDA 2005 food pyramid What are the seven major areas to consider when establishing a Healthy Diet?
1.2.3.4.5.6.7