Chem 80A Lecture 2Concepts and Controversies Lecture 2 supplemental Break (Healthy Alt. Foods) PBS Video – Fit or Fat
Chem 80A Updated Syllabus See website. . .for Final Schedule
Chem 80A Lecture 2Concepts and ControversiesYour Interest/Concerns Dieting Ones daily Diet Disease Prevention
Chem 80A Lecture 2Concepts and Controversies Imp. To distinguish b/w a Healthy “diet”. . . And going on a “diet” • Healthy Diet • 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 Promotion http://www.cnpp.usda.gov/
A Healthy Diet Emphasizes • 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 According to the USDA Center for Nutrition Policy and Promotion http://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? CHALLENGE Q What do excessive levels of Na in the body cause and what physiological condition does this lead to? Introduce more plant based proteins/fats – How? Examples? Kidney beans, garbanzo beans, tofu; black beans, pinto beans, olive oil, flax oil, omega 6 fish oil According to the USDA Center for Nutrition Policy and Promotion http://www.cnpp.usda.gov/
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? Tupperware (grapes, strawberries), apples most durable More vegetables in you diet. What steps can you take to make it easier? Try stir frying or making a salad once a night. . . Salad bars 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 Promotion http://www.cnpp.usda.gov/
Steps to a better Eating Diet(Confirming your knowledge and Challenge Questions) Challenge Question: What chemical is responsible for the ripening of fruits/vegetables and how can you promote or slow this process? Ethylene 2HC=CH2 Drink more water/ day - What steps can make it easier? Anything but. . . How can diluting your juice(s) contribute to maintaining healthy weight?
Steps to a better Eating Diet(Summary) Suggested Healthy Alternatives- (Eat More) Suggested Eliminations (Eat Less) • 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 • 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 According to the USDA Center for Nutrition Policy and Promotion http://www.cnpp.usda.gov/
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 form http://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 2005 food pyramid What are the seven major areas to consider when establishing a Healthy Diet? 1. 2. 3. 4. 5. 6. 7 According to the USDA Center for Nutrition Policy and Promotion http://www.cnpp.usda.gov/