PSY 353: Week 3 Assigned reading Nutrition
PSY 353: Week 3 Assigned reading Nutrition PSY 353
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This 3 page Class Notes was uploaded by Sydney McCourt on Wednesday September 14, 2016. The Class Notes belongs to PSY 353 at Cleveland State University taught by Bruner,David C in Fall 2016. Since its upload, it has received 6 views. For similar materials see Health Pyschology in Pyscology at Cleveland State University.
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Date Created: 09/14/16
Nutrition Assigned Reading : Week 3 PSY 353 Nutrition Diet and Wellness Understanding basic nutrition ● Good nutrition= foundation of health ○ Four basic nutrients: Water, carbohydrates, proteins and fats (Additions: vitamins, minerals, micronutrients ) The Four Basic Nutrients ● Water: (human body = ⅔ water) essential nutrient involved in every bodily function ○ Transports nutrients / waste products (digestive, absorption, circulatory and excretory functions) ○ Homeostasis (ie: body temp) ● Carbohydrates: energy source found in primarily plant based foods ( fruits, veggies, peas, and beans ; milk / milk products) ○ Divided into two groups: Simple carbohydrates and complex carbohydrates ■ Simple carbs: simple sugars = fructose(fruit sugar), sucrose(table sugar), lactose (milk sugar) ■ Complex carbs: sugar molecules strung together forming longer/ complex chains (fiber, starches, whole grains, veggies, peas, and beans) ○ Main source of blood glucose ( body’s fuel) ■ Uses or becomes fat for storage ■ Health tip: select unrefined foods = fruits, veggies, peas, beans, and whole grains. NOT refined processed foods = soda, desserts, candy and sugar ● refined foods lead to disorders (ie: diabetes and hypoglycemia) ○ fiber= important for health = softens stools (retains water); reduces colon cancer ; lowers cholesterol (binds w/ to eliminate from body) = reduces chance of heart disease ■ 25 grams a day ● Protein: essential for growth and development = body energy (produce hormones, antibodies, enzymes, and tissue) ; maintains acidalkali balance ○ Breaks down amino acids ○ Builds muscle ○ Complete proteins: contain essential amino acids (meat, fish eggs and milk) ○ Incomplete proteins some essential amino acids (grains, legume, green vegetables) ○ Mutual supplementation diet: instead of consuming high fat proteins (poultry) the diet combine partial protein foods to make complementary proteins ■ Ie: brown rice, beans together ○ 50 grams daily protein ○ Health tip: eat variety of mixed veggies, nuts and seeds along with yogurt (only animal based complete protein) ● Fats: crucial in infancy for brain development (age 2= begin small amounts of fat) & body needs fats; most concentrated source of energy ○ Excessive fat intake =factor of obesity; high blood pressure; heart disease; colon cancer ○ Fatty acids = fats building blocks w/ three major categories: ■ Saturated fatty acids: animal products (dairy, fatty meats) = liver to manufacture excessive amounts of cholesterol ● Below 10% of daily intake ■ Polyunsaturated fatty acids: (soybean, safflower, sunflower oils) lower cholesterol level = good cholesterol (HDLs) ● 10% daily intake ■ Monounsaturated fatty acids: (veggies / nut oils) reduce LDL levels ● 1015% total daily intake ○ Transfatty acid polyunsaturated oils are altered with hydrogenation ■ Raises LDL cholesterol levels ○ Average daily fat intake 2025% Micronutrients: Vitamins and Minerals ● Essential property of life ● FDA = recommended daily allowances (RDA) to prevent diseases Synergy and Definciney ● 40% of americans only consume 60% of nutrients needed = close to half the american population are deficient in important nutrients ○ 50% deficient in vitamin B6 ○ 23% deficient in calcium ○ 39% deficient in iron ○ 25% deficient in vitamin C Avoid Foods that Contain Additives and Artificial Ingredients ● Additives have NO nutritional value ● Affect bodily functions = headaches, diarrhea, confusion Guidelines for Selecting and Preparing food ● Healthy diet = 4 essential nutrients balances w/ rich vitamin and mineral intake ● Complex carbs, fiber, complementary proteins, & low saturated fat foods ● Foods free of additives Increase Consumption of Raw Produce ● Organically grown produce = most healthful food ○ Go for veggies and fruits at peak ripeness (longer it sits the less nutrients) ● Eat in entirety (including skin where most nutrients are found) ● Raw = all enzymes and vitamins ● Canned foods = significant amounts of salt Avoid Over Cooking Your Foods ● Destroys most nutrients = carcinogens ○ (ie: barbecued meats) Use Proper cooking utensils ● Use glass, stainless steel, iron pots and pans ● Foods cooking in aluminum = neutralize digestive juices leading to ulcers and acidosis ● Metal can flake and get into food = unwanted chemicals in body Limit Salt intake ● 500 mg daily ● Excessive sodium = retention of fluid leading to hypertension and other disorders (kidney disease PMS) ● Decrease use of salt in cooking
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