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Pass/no credit option
}Must be signed and turned in by Nov. 12th. Print off form from
Registrar page!
}All of the following criteria must be met for student to pass
the class under the Pass/No Credit Option
}Achieve a minimum of 261 points of a total of 370 points
}Complete a Physical Fitness Contract and 9-Week Exercise
Log
}Complete both (two) Cardio-respiratory Endurance
assessments (12 min. run/walk or swim test)
}Achieve a minimum of 112 on both written tests.
}Have no more than 2 absences
Nutrition and you.
What is a healthy diet?
}Or.there is nothing healthy to eat in the DC? Really?
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What is a "Healthy Diet"?
}The Dietary Guidelines for Americans describe a healthy diet
as one that:
Emphasizes fruits, vegetables, whole grains, and fat-free or
low-fat milk and milk products
Most Americans consume too few fruits, vegetables, and
grains
Includes lean meats, poultry, fish, beans, eggs, and nuts
Is low in saturated fats, trans fats, cholesterol, salt (sodium),
and added sugars.
US and Canada are currently much too high in these
areas.
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The goal of MyPlate is to use the Dietary Guidelines to
teach people how to:
Includes lean meats, poultry, fish, beans, eggs, and nuts
Is low in saturated fats, trans fats, cholesterol, salt (sodium),
and added sugars.
US and Canada are currently much too high in these
areas.
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The goal of MyPlate is to use the Dietary Guidelines to
teach people how to:
Make smart choices from every food group.
Find balance between food and physical activity.
Get the most nutrition out of calories.
Stay within daily calorie needs.
What composes your calorie intake is as important as your
total calorie intake.
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Nutritional Requirements:
}Essential nutrients = substances the body must get from food
because it cannot manufacture them at all or fast enough to
meet its needs
Proteins
Carbohydrates
Fats
Vitamins
Minerals
Water
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Macronutrients and micronutrients
}Macronutrients: nutrients that we need in a large amount.
The macronutrients supply energy.
oWater (most needed macronutrient, does not give energy)
oProteins
oCarbohydrates
oFats
}Micronutrients: nutrients we need in trace amounts. These do
not supply energy.
Vitamins
minerals
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Energy from Food
}The macronutrients supply energy.
Energy is supplied in the form of kilocalories
Protein: 4 cal/g
Carbohydrates: 4 cal/g
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oCarbohydrates
oFats
}Micronutrients: nutrients we need in trace amounts. These do
not supply energy.
Vitamins
minerals
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Energy from Food
}The macronutrients supply energy.
Energy is supplied in the form of kilocalories
Protein: 4 cal/g
Carbohydrates: 4 cal/g
Fats: 9 cal/g
Alcohol: 7 cal/g
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Energy from Food
Serving size: when trying to determine calories in food, be
sure to compare your serving size to what the package says
is a serving size.
i.e. candy bar: 1 bar = 6 servings
bagel: 1 bagel can be 2-4 servings
restaurant: 1 steak can be 3-4 servings
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Food Labels
Read labels to learn more
about
your food choices.
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Acceptable Macronutrient Distribution Ranges
}Carbohydrates:
45-65%
Choose wisely. Work toward complex carbohydrates.
}Fats:
20-35%
Saturated fats
less than 10%
}Protein:
10-35%
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Carbohydrates
}Grains: rice, wheat, rye, barley, corn, breads, pastas
}Legumes: beans, peas, lentils
}Fruit and vegetables
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}Carbohydrates:
45-65%
Choose wisely. Work toward complex carbohydrates.
}Fats:
20-35%
Saturated fats
less than 10%
}Protein:
10-35%
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Carbohydrates
}Grains: rice, wheat, rye, barley, corn, breads, pastas
}Legumes: beans, peas, lentils
}Fruit and vegetables
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}Honey
}Desserts
}Jams, Jellies
}Fruit drinks, sodas, juices
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Carbohydrates
}The primary function of dietary carbohydrate is to break down
to glucose, supplying energy to body cells.
}Stored glucose is called glycogen
}Some cells, such as those in the brain, nervous system, and
red blood cells, choose carbohydrates for fuel as their first
option.
}Importance of breakfast!
}Choose your carbohydrates carefully!
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Simple and Complex Carbohydrates
}Simple carbohydrates.
Found naturally in fruits and milk and added to many other
foods.
In general, simple carbs can raise blood sugar more quickly
and will result in quick ups and downs of blood sugar.
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Simple and Complex Carbohydrates
}The goal is to keep blood glucose levels stable; not
fluctuating up and down (high and low).
}Complex carbohydrates: consist of chains of many sugar
molecules. Generally they are not broken down as quickly
and therefore do not raise blood sugar as quickly nor as
much.
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In general, simple carbs can raise blood sugar more quickly
and will result in quick ups and downs of blood sugar.
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Simple and Complex Carbohydrates
}The goal is to keep blood glucose levels stable; not
fluctuating up and down (high and low).
}Complex carbohydrates: consist of chains of many sugar
molecules. Generally they are not broken down as quickly
and therefore do not raise blood sugar as quickly nor as
much.
}Two main types.
starches:
Found in grains (wheat, rye, corn, oats, barley, rice), corn,
Legumes, slightly unripe bananas, cereals, and pasta
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Issues: Glycemic Index
}Consumption of many carbohydrates causes insulin and
glucose levels in the blood to rise and fall
}Glycemic index = a measure of how the ingestion of a
particular food affects blood glucose levels
}Foods with a high glycemic index cause quick and dramatic
changes in glucose levels
}Diets rich in high glycemic index foods, simple sugars, low in
fiber, and high in saturated fats may be linked to an increased
risk of diabetes and heart disease
}High GI foods: starchy and sugary foods
}Low GI foods: foods rich in fiber and whole grains, fruits and
vegetables
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Simple and Complex Carbohydrates
Total fiber
All plant foods contain fiber, but processing can remove it
Good sources of fiber: Fruits (especially whole, unpeeled
fruits), vegetables , legumes, oats (especially oat bran),
whole grains, some cereals.
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FatsEssential in Small Amounts
}Fats
supply energy
insulate the body
support and cushion organs
absorb fat-soluble vitamins
add flavor and texture to foods
Good sources of fiber: Fruits (especially whole, unpeeled
fruits), vegetables , legumes, oats (especially oat bran),
whole grains, some cereals.
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FatsEssential in Small Amounts
}Fats
supply energy
insulate the body
support and cushion organs
absorb fat-soluble vitamins
add flavor and texture to foods
Maintain blood pressure
healthy pregnancy
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Types and Sources of Fats
}Saturated fat = usually solid at room temperature
Found primarily in animal foods, butter, eggs, palm and
coconut oils
Coconut oil: undergoing research for help with brain
function, nerve function, and disease..
}Unsaturated fat = usually liquid at room temperature
Found in certain vegetables, avocados, nuts, fatty fish and
vegetable oils, olives
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Problems with fats
}Saturated fats raise LDL (bad) cholesterol
}Unsaturated raise HDL (good) cholesterol
}Trans fats both raise LDL and lower HDL
}Better to substitute unsaturated for saturated fats but both
lead to increased caloric intake
}General rule of thumb: liquid is better!
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Trans fatty acids: try to cut out or significantly cut down
}Store bought baked goods. Cakes, cookies, pie crusts and
crackers, ready-made frosting
}Snacks. Some potato, crackers, corn and tortilla chips, many
types of packaged or microwave popcorn.
}Fried food. Deep frying (french fries, doughnuts and fried
chicken
}Refrigerator dough. Canned biscuits, cinnamon rolls, frozen
pizza crusts.
}Creamer and margarine. Nondairy coffee creamer and stick.
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Trans fatty acids: try to cut out or significantly cut down
}Store bought baked goods. Cakes, cookies, pie crusts and
crackers, ready-made frosting
}Snacks. Some potato, crackers, corn and tortilla chips, many
types of packaged or microwave popcorn.
}Fried food. Deep frying (french fries, doughnuts and fried
chicken
}Refrigerator dough. Canned biscuits, cinnamon rolls, frozen
pizza crusts.
}Creamer and margarine. Nondairy coffee creamer and stick.
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ProteinsThe Basis of Body Structure
}Proteins are amino acids that form key parts of the bodys
main structural components:
Found in muscles, bones, blood, enzymes, cell membranes,
and some hormones
There are 20 different amino acids that can form a protein
Nine essential amino acidsbody cant produce on its own;
must come from foods
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Complete and Incomplete Proteins
}Complete protein sources = foods that supply all the
essential amino acids in adequate amounts.
Meat, fish, poultry, eggs, milk, cheese, and soy
}Incomplete protein sources = foods that supply most but not
all essential amino acids.
}Plants, including legumes, grains, and nuts
}Note: you do not need a complete protein at every meal. You
need to compile them daily.
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Recommended Protein Intake
}Adequate daily intake of protein = 0.8 gram per kilogram
(0.36 gram per pound) of body weight
Most Americans get too much protein.
Most people do not need to supplement protein.
}Acceptable Macronutrient Distribution Range = 1035% of
total daily calories as protein
}Eat lean proteins
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VitaminsOrganic Micronutrients
}Vitamins substances needed in small amounts to help
promote and regulate chemical reactions and processes in
body cells.
Four vitamins are fat-soluble (A, D, E, and K). Can be toxic
in excessive amounts.
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Most people do not need to supplement protein.
}Acceptable Macronutrient Distribution Range = 1035% of
total daily calories as protein
}Eat lean proteins
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VitaminsOrganic Micronutrients
}Vitamins substances needed in small amounts to help
promote and regulate chemical reactions and processes in
body cells.
Four vitamins are fat-soluble (A, D, E, and K). Can be toxic
in excessive amounts.
Nine vitamins are water-soluble, including B and C
Vitamins are abundant in fruits, vegetables, and grains; they
are also added to some processed foods
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MineralsInorganic Micronutrients
}Needed in small amounts for regulation, growth, and
maintenance of body tissues and functions
}There are about 17 essential minerals:
Major minerals (those that the body needs in amounts
exceeding 100 mg per day) include calcium, phosphorus,
magnesium, sodium, potassium, and chloride
Essential trace minerals include copper, fluoride, iodide,
iron, selenium, and zinc
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Minerals
}Minerals commonly lacking in the American diet:
Iron = low intake can cause anemia
Calcium = low intake linked to osteoporosis
Potassium = low intake linked to elevated blood pressure
and bone mineral loss
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