Chapter 1 - Chapter 1 Class notes 80/20 rule 80 of calories...

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Chapter 1 Class notes 80/20 rule: 80% of calories healthy, 20% of calories junk Healthy food can affect: Weight Skin Energy Mood Immune system Concentration Performance What to do with your diet: Variety Balance Moderation: portion sizes/control Why you eat what you eat: Taste/preference Look/smell Tradition/habit Friends/peer pressure Price Stress/emotions Culture/ethnicity Schedule Convenience Nutrients 1. Carbs (4 calories per gram) 2. Protein (4 calories per gram) MACRONUTRIENTS: needed in larger amounts (calories) 3. Lipids (fat) (9 calories per gram) 4. Vitamins 5. Minerals MICRONUTRIENTS (no calories) ESSENTIAL : body can’t make 6. Water (no calories) MOST IMPORTANT Carbs are our main source for energy, they are organic (contains carbon). They also contain hydrogen and oxygen Proteins are for structure and function. They contain Nitrogen. Growth and maintenance of muscles. Vitamins and minerals are essential for metabolism.
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Unformatted text preview: Energy Density : how many calories per volume. More calories = more energy density. Calories/volume Nutrient Density : how many nutrients per given volume or calories. Nutrient/volume or calorie The higher energy dense, the lower the nutrient density and vice versa Phytochemicals : extra nutrients we fnd in plant Food that provide benefcial health NutriTon : a science that studies how nutrients and compounds in Food nourish and a±ect body Func²ons and health. Chronic defciencies, excesses, and imbalances oF nutrients can a±ect health, both short-term and long-term Good nutri²on plays a role in reducing the risk oF many chronic diseases and condi²ons Energy Expensive : a Food item that has many calories but has no nutrients. Average American diet is high in: Sodium Saturated Fat Calories Average American diet is low in: Vitamin E Calcium ³iber...
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