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Health: 02/11- 02/18 Week of Notes

by: Lydia Szlasa

Health: 02/11- 02/18 Week of Notes HEA 102-060

Lydia Szlasa
Kutztown University of Pennsylvania
GPA 3.73

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About this Document

This set of notes, covers all of chapter nine.
Intro to Health and Wellness
Professor Bamberger
Intro to Health and Wellness
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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:    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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