Chem 80A Lecture 2

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• 1 copy on reserve in library,

more coming min 1 week.

• Website now available w/ lectures

http://people.ucsc.edu/~taj/

Lecture 2 Break (Healthy Alt. Foods)

Lecture 2 cont. Diet Analysis

Chem 80A Lecture 2Concepts and Controversies

Dieting

Ones daily Diet

• Healthy Diet

• Going on a “Diet”

Chem 80A Lecture 2Concepts and Controversies

Imp. To distinguish b/w a Healthy “diet”. . . And 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

• SHOW NBC VIDEO

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

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/

• 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

A Healthy Diet Emphasizes

According to the USDA Center for Nutrition Policy and Promotionhttp://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?

Less Sodium in the Diet (<2400 mg) – How?

Introduce more plant based proteins/fats – How? Examples?

CHALLENGE QWhat do excessive levels of Na in the body cause andwhat physiological condition does this lead to?

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?

More vegetables in you diet. What steps can you take to make it easier?

What topping should you use sparingly when making salads?

1 tsp ≥ calories 1 slice of cheese

According to the USDA Center for Nutrition Policy and Promotionhttp://www.cnpp.usda.gov/

Challenge Question: What chemical is responsible for the ripening of fruits/vegetables and how can you promote or slow this process?

Steps to a better Eating Diet(Confirming your knowledge and Challenge Questions)

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)

According to the USDA Center for Nutrition Policy and Promotionhttp://www.cnpp.usda.gov/

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

• 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

Suggested Healthy Alternatives- (Eat More)

According to the USDA Center for Nutrition Policy and Promotion http://www.cnpp.usda.gov/

• 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

Suggested Eliminations (Eat Less)

Steps to a better Eating Diet(Summary)

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 formhttp://people.ucsc.edu/~taj/

http://www.exrx.net/Calculators/CalRequire.html

DIET ANALYSIS SAMPLE

Sum & Percent