Health: 02/11- 02/18 Week of Notes
Health: 02/11- 02/18 Week of Notes HEA 102-060
Kutztown University of Pennsylvania
Popular in Intro to Health and Wellness
Popular in Physical Education
This 17 page Bundle was uploaded by Lydia Szlasa on Sunday February 28, 2016. The Bundle belongs to HEA 102-060 at Kutztown University of Pennsylvania taught by Professor Bamberger in Winter 2016. Since its upload, it has received 59 views. For similar materials see Intro to Health and Wellness in Physical Education at Kutztown University of Pennsylvania.
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Date Created: 02/28/16
HEA-‐102: Introduc▯on to Health and Wellness Week: February 11 to February 18 Note-‐taker: Lydia Szlasa Email: firstname.lastname@example.org What are the six classes of essen▯al nutrients? 1. Carbohydrates 2. Proteins 3. Fats 4. Vitamins 5. Minerals 6. Water Essen▯al Nutrients • Essen▯als nutrients are broken down into two diﬀerent categories: Macronutrients: Carbs, Protein, and Fat along with water. Micronutrients : Vitamins and Minerals Carbohydrates • Best fuel – provide energy quickly and eﬃciently • Plsystem and Muscles. the func▯oning of Internal organs, nervous • Two types: 1.) Simple and 2.) Complex Breaks down into Glucose. • Stored as glycogen in liver and muscle. • Recommended range 45-‐65%. Carbohydrates – Simple Carbohydrates – Glucose (monosaccharide)—most common form – Fructose (monosaccharide)—fruit sugar – Sucrose (disaccharide)—granulated table sugar – Lactose (disaccharide)—milk sugar – Maltose (disaccharide)—malt sugar – Complex Carbohydrates (polysaccharides) • Found in grains, cereals, and vegetables – Starches—grains and cereals » Stored in the body as glycogen – Fiber—“bulk” or “roughage” Fiber – Non-‐diges▯ble Carbohydrate • Bulk or “roughage” • Indiges▯ble por▯on of plants • Insoluble-‐ do not dissolve in water – Found in bran, whole-‐grain breads, most fruits and vegetables – Found to reduce risk for several forms of cancer • Soluble -‐ dissolve in water – Oat bran, dried beans, some fruits and vegetables – Helps lower blood cholesterol levels – Helps reduce risk for cardiovascular disease Fiber • Oﬀers many health protec▯ons – Colon and rectal cancer – Breast Cancer Cons▯pa▯on – Heart Disease – Diabetes Obesity Recommended amount: 25g/day for women /day for men Proteins • Second most abundant substance in humans • Key to every Cell, an▯bodies, enzymes, and hormones • Transport oxygen and nutrients • Role in developing/repairing bone, muscle, skin • Vital for human life – May need addi▯onal protein if ﬁgh▯ng oﬀ infec▯on, recovering from surgery or blood loss, recovering from burns Proteins • The building blocks of protein are called amino acids. • How many diﬀerent ones are there? 20 amino acids. – There are 9 Essen▯al – There are 11 Non-‐essen▯al is the diﬀerence between the two? Two types of proteins • supplies all essen▯al amino acids -‐complete. • may lack some amino acids, but these can be easily obtained from diﬀerent sources -‐incomplete. Protein Consump▯on • Average American consumes more than 78g of protein a day • Recommenda▯on: 10-‐35% of calories should come from protein. • Here are examples of amounts of protein in food: – 1 cup of milk has 8 grams of protein – A 3-‐ounce piece of meat has about 21 grams of protein – 1 cup of dry beans has about 16 grams of protein – An 8-‐ounce container of yogurt has about 11 grams of protein ¨ Few Americans suﬀer from protein deﬁciencies. Fats Func▯ons: – Maintain healthy skin – body organs insulate – Maintain body temperature – Promote healthy cell func▯on – Carry fat-‐soluble vitamins A,D,E &K – Are a concentrated form of energy Fats • Also called lipids. • Types of Fats: Saturated Unsaturated Trans fats Obtained from: fried foods, dairy products, organ meats Fats • Good fats: Monounsaturated -‐ lower LDL, increase HDL Polyunsaturated-‐ Omega 3 and Omega 6 • Bad fats: Saturated and Trans fa▯y acids Recommended amounts: less than 30% Saturated: less than 10% Fats v Types of Dietary Fat v Saturated fats are mainly from animal sources and are solid at room temperature. v Unsaturated fats generally come from plants and are usually liquid at room temperature. v Avoiding Trans Fa▯y Acid v Created by process of making liquid oil into a solid v Increase LDL levels while lowering HDL levels v Ea▯ng trans fat increases risk of coronary and heart disease and sudden cardiac death v Found in many margarines, baked goods, and restaurant deep-‐fried foods Fat Health • Cholesterol • High Density Lipoproteins – Known as HDL’s. • Low Density Lipoproteins – Known as LDL’s. • Triglycerides Being Smart Consuming Fats • Use modera▯on with fat intake – Read food labels – Use olive oil for cooking – Avoid margarine with trans fa▯y acids – Choose lean meat, ﬁsh, poultry – Eat fewer cold cuts, less bacon, sausages, hot dogs, organ meats – Choose nonfat dairy products – Use subs▯tutes for higher-‐fat products – Think of your food intake as an average, over a day or two—if you have a heavy breakfast, eat a light dinner Supplying Energy • Fats: 1 gram = 9 calories • Carbohydrates: 1 gram = 4 calories • Protein : 1 gram = 4 calories • Calorie: Amount of energy from Macronutrients
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