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KIN 202 Week 2

by: Sergio Castro Rachmacy

KIN 202 Week 2 KIN202 Wesley Smith Applied Nutrition for Health & Performance

Sergio Castro Rachmacy

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Week 2 Adequate Intake Fat Soluble Vitamins Macronutrients
Applied Nutrition for Health and Performance
Wesley Smith
Class Notes
KIN 202, Fat Soluble Vitamins, Harvard Healthy Eating Plate, Whole Grains, Dietary Reference Intakes, Omegas, carbs, Fats, Trans Fats, Saturated Fats, Proteins
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This 8 page Class Notes was uploaded by Sergio Castro Rachmacy on Sunday February 7, 2016. The Class Notes belongs to KIN202 Wesley Smith Applied Nutrition for Health & Performance at University of Miami taught by Wesley Smith in Spring2015. Since its upload, it has received 114 views. For similar materials see Applied Nutrition for Health and Performance in Kinesiology at University of Miami.

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Date Created: 02/07/16
Harvard Healthy Eating Plate is the best model of eating Vegetables The more quantity and variety, the better No limit Potatoes and french fries don't count Fruits Fruit juice is not the same as fruit Different colors Provide more health benefits than we understand Many of the nutrients are on the skin Water Tea Coffee with little or no sugar substitute for soda 3 to 4 cups a day reduce cardiovascular death more than 6 has the same risk as not drinking at all Limit dairy Limit juice Whole grains Whole-wheat bread Whole-grain pasta Limit white rice and white bread Fish Poultry Beans Nuts Limit red meat, cold cuts, processed meats Paleolithic diet 85% fruit all the sugar had the fiber attached to it Limit tuna, swordfish, tilefish mercury Anchovies, sardines, salmon less risk of mercury Farmed fish doesn't have the same amount of Omega-3 as wild fish Dietary Reference Intakes Recommended Daily Allowance (RDA) Started in 1941 to prevent deficiencies Currently used more to prevent over-consumption and toxicity Works for 95% of Americans The Adequate Intake (AI) When RDA is not set due to insufficient data, the AT is a reasonable judgment based on limited scientific-basis Not as well established as the RDA Acceptable Macronutrient Distribution Range (AMDR) Range of intakes for an energy source which prevents chronic disease and adequate intakes of essential nutrients individuals below or above this range are at risk for poor health PRO: 10%-35%, CHO: 45%-65%, FAT: 20-35% RDA (minimum amount) 5-6 micrograms per day of B-12 Vitamin D 800-1,000 Outside 15-20 minutes minimum Macronutrients Protein AMDR 10%-35% Females: 46g per day Males: 56g per day RDA 0.8g per kgbw Upper limit 2.0g kgbw* (doubted) High level of satiety High Thermic Effect of Food (TEF) about 20% Used to lose weight Complete Incomplete All EAAs Missing EAAs Animal Plant (except quinoa and soy) 30% fish (white) 70% red meat Most animal foods have antinutrients, while plant foods have pronutrients Fat AMDR 10g per day linoleic (18-2 Omega 6) 1g/d is alpha linolenic (18-3 Omega 3) Saturated <10% (however, see 2010 Micha Review Summary) dietary cho=sat fat cause same effect on blood lipids lauric is better than cho Cholesterol 300mg/d main reason for being fattening is because it has 9 calories 2% thermic effect palmitic acid (saturated fat) is the only fat made from sugar sat. fat chain of carbons that are completely saturated with carbon ions made from excess carbohydrates hurt cholesterol levels lipoproteins (LDLs) stiff walls go to receptors (don't bind as well) and the fat goes to the cells lauric acid coconut oil lowers LDL and increases HDL linear relationship between heart disease and animal fat saturated fat cholesterol lack of vegetables trans fats saturated unsaturated fat by partially hydrogenating it unnatural not well metabolized high half-life solid preservative causes rise in LDL levels inflammation not meant for human consumption worst fat trans fat free food label <.5g/serv liver turns fried foods into cholesterol Omega 6 fatty acid is used by enzymes that promote things like inflammation and blood clotting Omega 3s get into blood membranes and reduce inflammation, promote hormones that dilate arteries and are critical for brain development and reduce level of serotonin ALA=Omega 3 seeds plants 16% gets converted to good Omega 3 blue pigments from fruits (anthocyanins) 100% gets converted to good Omega 3 DHA, EPA = Omega 3 fish grass fed meat (quality meat) lowers BP and inflammation Omega 3/ Omega 6 1/40 Omega 3 does not raise HDL CLA Omega 3-like effects anti-inflammatory Carbohydrates AMDR 130g per day females 25g of fiber/males 35g of fiber sugar <25% of diet Processed carbs free sugars go easily through the intestines Fibrous plants, whole fruits, whole grains will go through the entire intestines 65% need if more than 14 hours a week of cardio workout are completed Less processed, more cooked, less skinned, the better Fiber should represent at least 20% of carbs Fiber increases thermic effect of food (TEF) increases satiety increases fecal bulk dilutes carcinogens in the colon binds to intestinal lipids lowers glycemic index lowers gut inflammation Sources of folly Beans, peas (legumes) reduces anxiety omega 3 antidepressant Fat Soluble Vitamins toxic in excess A: females/700mcg; males/900mcg mango, carrots, squash, tomatoes, broccoli (orange and yellow vegetables) antioxidant, anticarcinogen, reduces aging of skin, prevents heart disease D: 15mcg 15-30min sun exposure lowers chance of heart disease, cancer short half-life technically not a vitamin, but a hormone E: 15mg antioxidant PUFAs wheat germ sunflower seeds and nuts avocado, wheat germ K: 90mcg; 120mcg regulates blood clots strengthens bones dark green leafy vegetables (better than dairy) cabbage, brussel sprout, broccoli, spinach


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