EXCI 251 – MT THINGS TO KNOW FOR EXAM 1 COMPLETE SOLUTION new version update Concordia University

EXCI 251 – MT THINGS TO KNOW FOR EXAM 1 COMPLETE SOLUTION new version update Concordia University

THINGS TO KNOW FOR EXAM 1: Chapter 1, 7, 8, PowerPoint slides, Canada’s Food Guide, Food labels, - -- Long answer question: nutritional info->health->change process (ch.1) - Long answer question: Incorporate the Canada Food Guide to behavior change process - FOCUS MAINLY ON CH 7 for exam!

- The exam is not “numbers-oriented” exam, but know the amounts needed for nutrients, Upper and lower limits of certain nutrients Chapter 1 – Part 2: Lifestyle Management: Targeting Health Habits for Positive Change (SHORTANSWER QUESTIONS ON EXAM) – Apply material to yourself with clarity!

REACHING WELLNESS THROUGH LIFESTYLE MANAGEMENT (on exam 1) The Change Process: 1. Examine your current health habits – risks and benefits – now and in the future 2. Choose a behavior you need to work on (”target behavior”) — one isolated behavior you have selected as the object of a focused behavior change program 3. Obtain information about the details of your target behavior, and analyze the data 4. Identify resources + use outside help as needed (ex, study coach if you struggle with studying. These people don’t solve the problem but make you realize you need change. YOU need to solve it!

BUILDING MOTIVATION TO CHANGE Examining the pros and cons of change Boosting self-efficacy - the belief in one’s ability to take action Locus of control: internal versus external Visualization and self-talk – effective change techniques Role models and behavior-change partners Identifying and overcoming key barriers to change Brian Morin notes: - Self-efficacy: an understanding that we have about ourselves, and perfectly related to change.

When we are confronted with an obstacle, and we need to get to a “goal”, you will overcome it despite any obstacles. This is all about oneself. Resiliency and Internal Locus and Control are key factors because you are in charge and this is what will get you to make changes to your behavior -

Homeostasis: creating a stable internal environment. Creating balance within oneself. An example of homeostasis that is a negative feedback mechanism is Body Temperature. The body is constantly trying to maintain an internal balance.

Prof. notes: - If you don’t want to do something, then it wont happen.

- You need to want to do something and push yourself to do something in order to see results

EVALUATING SOURCES OF HEALTH INFORMATION Go to the original source Watch for misleading language

Distinguish between research reports and public health advice (don’t just believe a commercial that says, “Eating protein is good”, you don’t know if that’s true or not) Remember that stories are not facts Be skeptical and use common sense Make choices that are right for you WELLNESS ISSUES FOR UNIVERSITY STUDENTS

THE STAGES OF CHANGE • Pre-contemplation: no intention of changing behavior • Contemplation: intending to take action within 6 months • Preparation: planning to take action within a month • Action: outwardly changing behavior • Maintenance: successful behavior change ~ 6 months (6 month rule: If change or resist “smoking” for 6 months, then the habit is eliminated) • Termination of the behavior that needed to change DEVELOPING SKILLS FOR CHANGE: A PERSONAL PLAN 1. Monitor your target behavior and gather data using a health journal

2. Analyze the data you collect and identify patterns relating to your target behavior 3. Set realistic, specific goals. Break your overall goal into smaller steps and goals 4. Make sure your goal is: Specific - focus on a specified, detailed outcome Measurable - can identify / quantify achievements Attainable / Action-oriented - link actions to outcomes Realistic – reasonable and achievable Time frame specific – goal will be achieved by xxx date 5. Create a strategy / plan of action: Obtain information and supplies Modify your environment in order to reduce any temptations Reward yourself when you resist a temptation Involve the people around you in a careful way, you wouldn’t want them to assist to your temptation Plan ahead for challenging situations (like: what do I do if I have a wedding with all kinds of junk…)

6. Make a personal contract to specify your goal

PUTTING YOUR PLAN INTO ACTION Commitment Strategies from behavior change plan Belief that you are the “boss” Change-friendly environment Support Rewards Congratulate yourself BEING FIT AND WELL FOR LIFE First attempts may only involve the planning stage – disruption is difficult! Need to develop certain skills – intellectual, behavioral, emotional Do not expect to master everything quickly and easily – be patient with yourself and consider overall gains and improvements made during the change process LAPSES AND RELAPSES (Slowdowns)

80% of people experience lapses and relapses as they make progress toward behavior change (slowdowns, for example: some people will have a “cheat day” while doing a low-carb diet) Focus on your progress rather than your problems Falling down is normal, getting up is progress

STAYING WITH IT Social influences – support vs. protecting status quo Levels of motivation and commitment must be high Monitor techniques and levels of effort Stress barriers (temporary or on-going?) procrastinating, rationalizing, blaming – work on motivation, self talk, and support for goals ongoing monitoring and adjustments of goals, activities, resources

Brian Morin Notes (board explanation): Possible long answer exam question Summary of Chapter: -

CHANGING BEHAVIOR Changing behavior (ex: losing weight): There are 3 main aspects to losing weight or essentially achieving the goal: Genetics, environment, and behavior.

Genetics play a 40% role in losing weight, meaning that 60% is in YOUR control Environment also plays a huge role because having a fridge filled with junk food will not help you to lose weight. So, by not having junk food, you’ll be forced not to eat junk food.

Let’s say the changing behavior is changed to “smoking”, the main aspect that assists to this would be Environment.

Starting to smoke: influence or the environment that you’re in Trying to stop to smoke: Addiction If you’re motivated to change, have the time and have the energy, then why don’t we all change our behaviors that we don’t want… everyone wants to generally change something whether it’s losing weight, stopping to smoke, gaining weight, eat better, etc.

The major key to this is to find out how to put it into effect, developing a plan to change the behavior

- 4 Factors: (ex: drinking) 1. No intention: Not even considering stopping drinking (pre contemplation) 2. Intention: Wanting to stop drinking (contemplation) 3. Planning: Putting a plan together to make it happen 4. Action: Things happen! Plan is into effect -

This can be very difficult because some people go back and forth, some people start drinking again even after quitting (lapses) The rule is 6 months: Once you have changed your behavior for 6 months straight, then the behavior is generally extinguished Planning and Action is what will be tested in Exams 1 S 2. What plan is required…

Chapter 7: NUTRITION Brian Morin notes: -

Terminology Macro Nutrients: These provide us with energy to perform our daily tasks. Carbs, fats and proteins. You can only consume one and still be able to get your whole energy Micro Nutrients: These don’t provide any energy but they provide us with elements that assist our body functions. Vitamins, minerals and water.

There are 2 types of questions:

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Quantitative: Right amount of food per day

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Qualitative: Right amount of nutrients you get per day. Some people argue that a coke and an orange juice are the same calories so why not just drink a coke, but orange juice provides us with Vitamin C - Food Groups: Read CH 7 VERY WELL!

Brian Morin Notes: Relating Diet with Health: -

Your diet must provide you with energy If someone doesn’t eat for 24 hours, the body will run on its stored hydrogen / stored energy in the form of sugar The body will then run on its stored fats Then the body will start breaking down its proteins (its lean tissues around the muscles) Our energy balance is a concern to us Obesity is one of today’s most common health issues. This is caused by a lot of intake (food) or a lack of output (exercise) Obesity then causes other health issues like: diabetes and heart disease and Cancer There are 3 major macronutrients that provide us with energy: Carbs, fats, and protein These are stored in the liver and released by the liver to the bloodstream to provide energy Carbs provide us with 4cal./gram of energy, fats provide 9cal./gram and protein provides us with 4cal./gram

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Can you eat just 2000 calories of one macronutrient each day? Yes, you will get all the energy you need by just eating carbs for example, but it doesn’t necessarily mean that you will get all of the nutrients that the body needs

Carbohydrates: (4cal./gram) -Become sugars, glucose - Provide energy and produce ATP (form of energy) and Anaerobic (high intensity) - Carbs become sugars in the body (main intake of carbs: fruits) - If you’d have to choose between the 3 macronutrients, carbs is the number one choice!

- When we are busy and we’re looking for a quick energy fix, we usually consume simple sugars.

However, issues can arise when we consume too many calories form this - What happens to excess carbs that we take in? They will get stored as fat (triglycerides) - So when we do an extensive exercise, we will use up our carbs and then once that’s done, our body will begin to use the fats that was attained from the excess of carbs Fats: (9cal./gram) -Become fatty acids - The biggest issue with fats is that you are unaware if you are taking in saturated fats or unsaturated fats - Saturated Fats: Come from animals (steak) - Unsaturated Fats: Comes from plants (vegetable oil) - Too much saturated fats is the main issue - Saturated fats lead to heart disease (Cardiovascular disease) - This can also lead to cholesterol issues, but this has no warning signs so we can have it but not know - Essential fatty acids are very important for every day body functions and can be a concern because not many people consume the right amount of this - Fat Soluble Vitamins A D E K are also important Protein: (4cal./gram) -Become amino acids - Protein provides us with out 9 essential amino acids - Lean meat - People take protein because if one doesn’t want to intake too many calories, they use protein as an energy source and at the same time can provide us with the essential amino acids - An effective way to lose weight is by eating a lot of protein and no carbs - Our goal is to get the right percentages of each of the three macronutrients: 1. Carbs: 45-65% 2. Fats: 20-35% 3. Protein: 10-15% Relating Diet and Behavior - Target behavior (ex, I want to lose weight) - Analysis - Setting a Goal

Nutritional Requirements Essential nutrients: substances the body must get from food because it cannot produce them at all or fast enough to meet its needs Proteins Carbohydrates Fats Vitamins Minerals Water

*KNOW TABLE Energy From Food Three classes of essential nutrients supply energy (Proteins, Carbohydrates, Fats). Kilocalorie = a measure of energy content in food; the amount of heat it takes to raise the temperature of 1 liter of water 1°C; commonly referred to as “calorie”

Sources of Energy in the Diet *Alcohol is not an essential nutrient and does not supply energy

MACRONUTRIENTS

PROTEIN: The Basis of Body Structure Protein = a compound made of amino acids that contains carbon, hydrogen, oxygen, + nitrogen Of twenty common amino acids in foods, nine are essential Proteins (4 cal./ g) form key parts of the body’s main structural components -

Muscles and bones blood enzymes cell membranes some hormones

COMPLETE AND INCOMPLETE PROTEINS Complete protein sources (animal based) = foods that supply all the essential amino acids in adequate amounts Meat, fish, poultry, eggs, milk, cheese, and soy Incomplete protein sources (plant based) = foods that supply most but not all essential amino acids Plants, including legumes, grains, and nuts

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Meat eaters usually get complete protein and vegetarians get incomplete protein

Protein Sources 50- 100g. Lean meat, poultry, or fish 1/2 cup tofu -20-25 grams of protein 1 cup dried beans -15-20 grams of protein 1 cup milk or yogurt -8-12 grams of protein 1-1.5 ounces cheese -8-12 grams of protein Cereals, grains, nuts, vegetables -2-4 grams of protein per serving Exam Tip: Do not memorize the numbers; focus mainly on finding out the food in a list that does not fit in Recommended Protein Intake Adequate daily intake of protein = 0.8 gram per kilogram of body weight (0.36 g. / lb.) Average Canadian Adult consumes 16% daily Acceptable Macronutrient Distribution Range = 10–30% of total daily calories as protein FATS – Essential in Small Amounts - Fats: 9cal./g Supply energy; insulate the body Support and cushion organs Absorb fat-soluble vitamins Add flavor and texture to foods Essential fats (linoleic acid and alpha-linolenic acid) are two essential fats that we need to take in.

They: The maintenance of blood pressure The progress of a healthy pregnancy Types and Sources of Fats Saturated fat = usually solid at room temperature Found primarily in animal foods + palm/coconut oils Monounsaturated fat = usually liquid at room temperature

Found in vegetables, nuts, and vegetable oils Polyunsaturated fat = usually liquid at room temperature Found in vegetables, nuts, vegetable oils + fatty fish Two key forms of polyunsaturated fats: ◦ Omega-3 fatty acids Found in fish ◦ Omega-6 fatty acids Found in certain vegetable oils, especially corn, soybean, and cottonseed oils. We should keep our omega 6 intake to a low to moderate intake Trans Fatty Acids The process of hydrogenation, in which hydrogen is added to unsaturated fats, produces a mixture of saturated fatty acids + standard and trans forms of unsaturated fatty acids -

Common in packaged foods in stores Creates issues of health Turns unsaturated fats to trans fats

Trans fatty acids have an atypical shape that affects their chemical activity Fats and Health Fats affect blood cholesterol levels: ◦ Low-density lipoprotein (LDL) = “bad” cholesterol ◦ High-density lipoprotein (HDL) = “good” cholesterol -

There are no symptoms for cholesterol problems. Only high cholesterol can be measured by doing a test Fats cause cholesterol Genetics play a huge role in cholesterol problems

Saturated and trans fats: raise levels of LDL Trans fats: also lower levels of HDL Unsaturated fats: lower levels of LDL Fats also affect: triglyceride levels inflammation, heart rhythm blood pressure cancer risk *These problems arise from food intake/your diet but also genetics Best choices = monounsaturated fats and polyunsaturated omega-3 fats

Limit intake of saturated + trans fats Recommended Fat Intake Adequate daily intake of fat: *know exact amounts for exam = About 3 - 4 teaspoons of vegetable oil Acceptable Macronutrient Distribution Range = 20–35% of total daily calories as fat

*MOMORIZE TABLE FOR EXAM CARBOHYDRATES: An Ideal Source of Energy (best source of energy) The primary function of dietary carbohydrate is to supply energy to body cells (4 cal./ g) Some cells, such as those in the brain, nervous system, and blood, use only carbohydrates for fuel During high-intensity exercise, muscles get most of their energy from carbohydrates

During digestion, carbohydrates are broken into single sugar molecules such as glucose for absorption; the liver and muscles take up glucose and store it in the form of glycogen SIMPLE AND COMPLEX CARBOHYDRATES Simple carbohydrates contain 1-2sugarunits/molecule ◦ found naturally in fruits and milk and added to many other foods ◦ Include sucrose, fructose, maltose, and lactose Complex carbohydrates chains of many sugar molecules ◦ Found in plants, especially grains, legumes, tubers ◦ Include starches + most types of dietary fiber WHOLE GRAINS *IMPORTANT FOR EXAM before they are processed, all grains are whole grains consisting of an inner layer of germ, a middle layer called the endosperm, and an outer layer of bran during processing, the germ and bran are often removed, leaving just the starchy endosperm Refined carbohydrates usually retain all the calories a whole grain but lose many of the nutrients, and only provides energy

of

Whole Grain Kernel –>

REFINED CARBOHYDRATES VS. WHOLE GRAINS Whole grains are higher than refined carbohydrates in fiber, vitamins, minerals, + other beneficial compounds Whole grains take longer to digest ◦ Make people feel full sooner ◦ Cause a slower rise in glucose levels

- Choose foods that have a whole grain as the first item on the ingredient list on the food label such as whole wheat, whole rye, whole oats, oatmeal, whole-grain corn, brown rice, popcorn, barley - We should eat 3 or more servings of whole grains per day GLYCEMIC INDEX* Consumption of carbohydrates causes insulin and glucose levels in the blood to rise and fall -

Diabetics must be careful about this Low Glycemic: vegetables High Glycemic: white bread, white rice, potatoes

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 are linked to increased risk of diabetes and heart disease Recommended Carbohydrate Intake Adequate daily intake of carbohydrate=130grams - 130 grams * 4calaories per gram = 520 calories in one day from carbs Acceptable Macronutrient Distribution Range = 45–65% of total daily calories as carbohydrate Limit on intake of added sugars ◦ Food and Nutrition Board: 25% or less of total daily calories ◦ WHO: < 10% of total daily calories ◦ USDA: < 32 grams (8 teaspoons) for a 2000-calorie diet

SUMMARY Protein = 10–30% of total daily calories Fat = 20–35% of total daily calories Carbohydrate = 45–65% of total daily calories FIBER Dietary fiber = non-digestible carbohydrates and lignin that are present naturally in plants

Functional fiber = non-digestible carbohydrates isolated from natural sources or synthesized in a lab and added to a food or supplement Total fiber = dietary fiber + functional fiber Types of Fiber Soluble (viscous) fiber = fiber that dissolves in water or is broken down by bacteria in the large intestine Slows the body’s absorption of glucose Binds cholesterol containing compounds Insoluble fiber = fiber that doesn’t dissolve in water Makes feces bulkier and softer Helps prevent constipation, hemorrhoids, and diverticulitis Sources of 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 and wheat bran Psyllium (found in some cereals, laxatives) Recommended Intake of Fiber Women = 25 grams per day Men = 38 grams per day North Americans currently consume about half this amount Canadians consume about 14 g./day MICRONUTRIENTS Canada’s Food Guide: KNOW servings!!! What’s the difference between a serving and the right

portions are... *need to know

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What happens when you’re missing micronutrients in your body? Well, it depends on the type of micronutrient. Example, if you’re missing iron, you will lack in energy in about 2 weeks, but if you’re missing calcium, then you’ll see the effects in the long-run and not so much in the short-term There are two aspects of food: Qualitative (nutrients) and Quantitative (portions, daily intake)

VITAMINS – Organic Micronutrients Vitamins = organic (carbon-containing) substances needed in small amounts to help promote and regulate chemical reactions + processes in cells Four vitamins are fat-soluble (A, D, E, K) Nine vitamins are water-soluble: C + the eight B-complex vitamins: (thiamin, riboflavin, niacin, vitamin B-6, folate, vitamin B-12, biotin, and pantothenic acid) Vitamins Vitamins are abundant in fruits, vegetables, and grains; they are also added to some processed foods If you consume too much or too little of a particular vitamin, characteristic symptoms of excess or deficiency can develop Vitamins commonly lacking in the Canadian diet: • • • •

Vitamin B-6, Vitamin A, Vitamin C, Vitamin E

*Know for exam* MINERALS – Inorganic Micronutrients Minerals = inorganic (non-carbon-containing) compounds needed in small amounts for regulation, growth + 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 or more) include: ⟶ calcium ⟶ phosphorus ⟶ magnesium

⟶ sodium ⟶ potassium ⟶ chloride Essential trace minerals include: ⟶ copper ⟶ fluoride ⟶ iodide ⟶ iron ⟶ selenium ⟶ zinc Minerals If you consume too much or too little of a particular mineral, characteristic symptoms of excess or deficiency can develop Minerals lacking in the Canadian 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 ⟶ Magnesium: linked to energy transfer, nerve transmission, enzymes ** Know all minerals (above) for exam ** OSTEOPOROSIS – Thinning of Bones - Primarily common in women due to hormone issues -Weight-bearing exercise and strength training also build and maintain bone mass

****Know for exam

WATER – A Vital Component

The human body is composed of about 60% water; you can live only a few days without water Foods and fluids you consume provide 80–90% of your daily water intake Adequate fluid intake to maintain hydration: Women need to drink about 2.7 liters of fluids / day Men need to drink about 3.7 liters of fluids / day -Drink in response to thirst; consume extra fluids for heavy exercise -

Mild / chronic dehydration causes headaches MANY people are dehydrated according to prof. Morin

ANTIOXIDANTS: Other Substances in food Antioxidant = a substance that protects against the breakdown of body constituents by free radicals; actions include binding oxygen, donating electrons to free radicals, and repairing damage to molecules Free radical = a chemically unstable, electron- seeking compound that can damage cell membranes and mutate genes in its search for electrons Many fruits and vegetables are rich in antioxidants because they contain: • • • •

vitamin C, vitamin E, selenium, and carotenoids

Other Substances in Food: PHYTOCHEMICALS Phytochemical = a naturally occurring substance found in plant foods that may help prevent and treat chronic diseases ⟶ ◦ certain proteins in soy foods ⟶ ◦ cruciferous vegetables (cabbage, broccoli, Brussels sprouts, kale, cauliflower): sulforaphane ⟶ ◦ garlic and onions: allyl sulfides -

Fruits and vegetables are rich in phytochemicals, Examples of foods rich in phytochemicals: specifically spinach, wine, nuts, broccoli, garlic, salmon, blueberries, green tea

- Now, this is relating everything we know about micro and macronutrients to what we have learned in chapter 1 Nutritional Guidelines: Planning Your Diet - These Two are parameters and guidelines to tell us how much and what to take in: Dietary Reference Intakes (DRIs) = standards for levels of nutrient intake to prevent nutrient deficiencies and reduce the risk of chronic disease Canada’s Food Guide = a food-group plan that provides practical advice to ensure a balanced intake of essential nutrients Dietary Reference Intakes (DRIs) Set by the Food and Nutrition Board of the National Academies Recommended Dietary Allowance (RDA) or Adequate Intake (AI) = recommended intake Tolerable Upper Intake Level (UL) = maximum daily intake unlikely to cause health problems Example of calcium recommendations for an 18- year-old woman: RDA = 1300 mg/day, UL = 2500 mg/day - KNOW THE UL AND RDA OF ALL THE MIRCONUTRIENTS AND MACRONURTIENTS Should You Take Supplements?

- The general answer is: NO! The Food and Nutrition Board recommends supplements only for certain groups: ◦ Folic acid for women capable of becoming pregnant ◦ Vitamin B-12 for people over age 50 Other possible situations for supplements: o Vitamin C for smokers o Iron for pre-menopausal women o Vitamin D for older adults, people with dark skin, and people exposed to little sunlight o Vitamin K for newborns (administered medically)

o People with certain special health concerns Beware of “prepared”, convenience supplements – compare nutritional value to amount of refining and marketing – power bars, nutrient drinks, designer waters, etc. Review additives, cost, accuracy of labeling – some studies show calories and fat misrepresented on labels ^Natural foods are better, fresher, cheaper, and more responsible choices Daily Values Daily Values = a simplified version of the RDAs used on food labels Also included in Daily Values are standards for nutrients with no established RDA Shown on food labels in terms of a 2000-calorie diet DIETARY GUIDELINES FOR NORTH AMERICANS 1. Consume a variety of nutrient-dense foods within and among the basic food groups, while staying within energy needs Most North Americans need to make the following general dietary changes: Eat more dark green vegetables, orange vegetables, legumes, fruits, whole grains, and lowfat and fat-free milk and milk products Eat less refined grains, saturated fat, trans fat, cholesterol, added sugars, and calories 2. Control calorie intake to manage body weight: -

Evaluate body weight in terms of BMI

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Make appropriate adjustments in calorie intake and activity levels

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For most adults, a reduction of 50–100 calories per day can prevent gradual weight gain over time

3. Be physically active every day: ◦ To reduce the risk of chronic disease, 30 minutes per day of moderate activity ◦ To prevent gradual weight gain, 60 minutes per day of moderate activity ◦ To maintain weight loss, 60–90 minutes per day of moderate activity

- NOTE: Activity does not mean Exercise! Activity means being active and exercise means to train or jog, etc.

4. Increase daily intake of foods from certain groups ◦ Fruits and vegetables, especially dark green vegetables, orange vegetables, and legumes ◦ Whole grains - half of all daily grain servings (3 or more servings per day) ◦ Fat-free or low-fat milk and milk products 5. Choose fats wisely for good health, limiting intake of saturated + trans fats Total fat: 20–35% of total daily calories Saturated fat: Less than 10% of total daily calories Trans fat: As little as possible Cholesterol: Less than 300 mg per day 6. Choose carbohydrates wisely for good health, limiting intake of added sugars Reduce to “occasional” choices: -

soft drinks,

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candies, sweet desserts, “fruit” drinks, other sweetened foods

Nutrition Density Four beverages with about the same number of calories in a 12-ounce serving, but the cola and tea provide few nutrients besides added sugars (about 10 teaspoons). Orange juice and milk are rich in many nutrients.

(Color bars represent % of recommended daily intake or limit for each nutrient.)

*KNOW TABLE Dietary Guidelines for North Americans -Choose and prepare foods with little salt ◦ 2300 mg daily limit ◦ 1500 mg daily limit for older adults, African Americans, and people with hypertension -Consume potassium-rich foods ◦ Leafy green vegetables,sweet and white potatoes, winter squash,soybeans,tomato sauce,bananas, peaches,apricots,cantaloupes,orange juice -Reduce your long-term health risks by drinking according to national health guidelines -

# of drinks a week, maximums per day non-drinking days every week to avoid developing a habit. consider additional health risks

-Keep foods safe to eat -

To prevent food borne illness, handle cook, and store foods in ways that prevent micro- organisms to multiply and spread

General Food Guide Themes

Consume a balance of servings from each food group Include a selection of fruits and vegetables daily – varied colors the amount of food recommended from each food group is determined by total caloric intake Different groups have different needs (age, gender, stage of growth, ethnic background, e.g. fig.

7.5, etc.) Engage in daily physical activity *SEE CANANDA’S FOOD GUIDE SUMMARY OF CANADA’S FOOD GUIDE Canada’s Food Guide: Grain Products 3-8 servings/day (serving range includes all groups) 6-8 servings/day (for adults, see CFG for other groups) Single serving = 1 slice bread, 1 muffin, 30 g of ready to eat cereal, 1⁄2 cup cooked rice or pasta, 1 bagel for maximum nutrition, choose 3-5 servings per day from whole grains such as whole-wheat bread, high-fiber cereal, whole-wheat pasta, and brown rice Canada’s Food Guide: Fruits and Veggies 4-10 servings/day (serving range includes all groups) 7-10 servings/day (for adults, see CFG for other groups) Single serving = 1 cup leafy raw vegetables, 1 medium sized fruit or vegetable, 1/2-cup fruit or vegetable juice Because fruit and vegetables vary in the nutrients they provide, it is important to consume a variety of types to obtain maximum nutrition Canada’s Food Guide: Milk Products 2-4 servings/day (serving range includes all groups) 2-3 servings/day (for adults, see CFG for other groups) Single serving = 1 cup milk, 50 g of block of cheese, 2 slices processed cheese

to limit the fat in your diet, choose low-fat or nonfat items the number of servings/day is dependent upon your age and health status Canada’s Food Guide: Meat and Alternatives 2-3 servings/day (serving range includes all groups) 2-3 servings/day (for adults, see CFG for other groups) Single serving = 50-100 g cooked lean meat, poultry, or fish; 1⁄2 cup of drained canned tuna = 75g Single non-meat serving (= ~30 g cooked lean meat): 1⁄2 cup dried beans; 1 egg; 2 tbsp. peanut butter Choose lean cuts of meat and skinless poultry Choose at least one serving of plant proteins such as lentils every day Other Foods Includes foods such as oils and sugars that are not found on the Food Guide Health Canada suggests consuming products from this group in moderation Foods in this group tend to be higher in fat and calorie content THE VEGETARIAN ALTERNATIVE Types of vegetarian diets: -

◦ Vegan = vegetarian who eats no animal products

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◦ Lacto-vegetarian = vegetarian who includes milk and cheese products in the diet

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◦ Lacto-ovo-vegetarian = vegetarian who includes milk and cheese products and eggs in the diet

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◦ Partial vegetarian, semi-vegetarian, or pesco- vegetarian = vegetarian who includes eggs, dairy products, and small amounts of poultry and seafood in the diet

Vegetarian Diets and Health Vegetarian diets tend to be:

lower in saturated fat and cholesterol higher in complex carbohydrates, fiber, folate, vitamins C and E, carotenoids, and phytochemicals My Food Guide, Vegetarian Food Guide Pyramid, etc. can be used for dietary planning Nutrients of concern for vegetarians include: vitamin B-12, vitamin D, calcium, iron, zinc Dietary Challenges for Special Population Groups Children: variety of intake; the parents try to establish good eating habits for the child Women: nutrient density; calcium and iron usually lack in women Men: Men lack fruits, vegetables and grains College students: overall quality of food choices. Tend to eat fast food and cheap foods Older adults: nutrient density. Lack fiber and vitamin B-12. They lose the motivation to cook well People with special health concerns: discuss with physician or dietitian

Daily Challenges for: ATHLETES *know for exam Concerns for athletes: Energy intake: adequate calories and nutrients. Athletes face major issues deciding how many calories to take in and from what foods… Carbohydrates: 60 to 65% of total daily calories for most athletes, up to 70% for endurance athletes Protein: (grams per day per kilogram of body weight) Endurance athletes: 1.2 to 1.4 grams/kg. Heavy strength training + weight: 1.6 - 1.7 grams/kg. After the 1.7, the body is not capable to process the extra protein.

-Normal People get 0.8g/kg Fluids: remain hydrated ◦ 400 to 600 ml of fluid 2 hours before strenuous event

◦ 150 to 350 ml every 15–20 minutes during exercise ◦ Replace fluids after event (check body weight)

Making Informed Choices About Food -

Food labels

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Dietary supplement labels

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Food additives

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Food borne illness

Dietary Supplements -

May contain powerful bioactive chemicals Not regulated the way drugs are by the FDA in terms of testing and manufacture May interact with prescription and over-the- counter drugs and supplements

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*FOOD LABEL It’s important to know what a serving is.

Ex: the serving of chips are not outrageous, but let’s be serious… who eats one serving of chips - Know what to get enough of and what to watch out for - In this example, it’s very high in sodium and fiber

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When the facts percentage is 5% or less, it is considered LOW When the facts are 20% or higher, it is considered HIGH

Protein Over-Consumption Whenever protein intake is too great, amino acids are wasted & not used to build protein. Each particular cell has an upper limit to the amount of protein that it can store As a result, excess amino acids in the circulation will be used by the body as follows: 1. degraded into other products; nonessential amino acids.

2. used for energy IF there is a scarcity of the main energy nutrients (fat & CHO), example during fasting and starvation.

3. converted to and stored as glycogen.

4. converted to and stored - a large share will be stored as fat (triglycerides).

Excess of protein requires the body to intake more calcium because excess protein increases the body’s emission of calcium. can also cause dehydration, because water is needed to assist in the excretion of the wasted nitrogen.

At 3-4 g. protein / kg. body weight: -

Chemical imbalances Kidney damage Calcium excreted (osteoporosis risk)

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Inhibited muscle efficiency cardiac arrhythmias

How Much Protein?

- muscle mass does not increase simply by eating high-protein foods.

- the healthy intestine absorbs amino acids more readily when they exist in more complex forms – in foods.

Food Additives Most widely used are sugar (soft drink=10 tsp. sugar), salt (need 1⁄2 tsp./ day or less), corn syrup, citric acid, baking soda, vegetable colors, mustard, pepper, emulsifiers, stabilizers, flavours, etc. Concerns about some additives: ◦ Monosodium glutamate (MSG) causes some people to experience episodes of sweating and increased blood pressure, headaches ◦ Sulfites cause severe reactions in some people (hot dogs, beer, etc.)

Food Borne Illness Most food borne illness is caused by pathogens (disease-causing microorganisms) Specific dangers for: poultry, meat, water, eggs, vegetables, shellfish, lunch meats, sausages, hot dogs, etc. You can’t always tell by taste, smell, or sight whether a food is contaminated To prevent food borne illness, select, handle, cook, clean up after, and store foods in ways that prevent microorganisms from spreading and multiplying Food Safety

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Cook foods to an appropriate temperature

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Keep hot foods hot and cold foods cold

Irradiated Foods Food irradiation = to kill potentially harmful pathogens and increase shelf life, foods are treated with •

gamma rays,

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X rays, or high-voltage electrons ORGANIC FOODS

Organic: a designation applied to foods grown and produced according to strict guidelines limiting the use of pesticides, nonorganic ingredients, hormones, antibiotics, genetic engineering, irradiation, and other practices - Organic foods tend to have lower levels of pesticides than conventionally grown crops A Personal Plan: Applying Nutritional Principles Assess your current diet Set goals for change Review and adjust your plans and actions - try additions and substitutions to bring your current diet closer to your goals Plan ahead for regular and challenging situations

Chapter 8: Weight Management Prof Notes: - The major issue of weight management is basically managing weight by staying in certain parameters to reduce the risk of obesity and even eating disorders (under weight) - Obesity is caused by intake being GREATER than output - Obesity is the #1 health issue - KNOW the definitions of: overweight, obesity, and morbidly obese - Overweight: 25-30 BMI

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Obese (clinically obese): 30-35 BMI Morbidly obese: 40+BMI The health risks increase as you go from overweight to morbidly obese. The risk increases if your weight goes further away from the norm (parameters-> the range your supposed to be in) BMI: measuring your weight based upon your mass. It doesn’t take into account your body fat Screening tools are important because they determine the level at which you’re obese

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Genetics and Lifestyle are main issues

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Genetics: (Is the cause of issues of weight 5-40% of the time) and the rest is lifestyle. Genetics plays a role due to your personality, hormones, number of fat cells, Resting metabolic rate (how many calories you burn), etc.

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Lifestyle all about your OUTPUT. The exercise you do and activities you do each day

Healthy Body Weight Canadian Community Health Survey: -

34% of Canadians are overweight 2.0% of Canadians are underweight 9% gain in obesity over past 25 years

National Institutes of Health (U.S.) report: -

More than 60% of U.S. adults are overweight More than 30% of U.S. adults are obese Obesity has doubled since 1960 At current rates, all American adults will be overweight by 2030

Prevalence of Healthy Body Weight

Prevalence of Overweight and Obesity

Overweight and Obesity -

Overweight = characterized by a body weight that falls above the range associated with minimum mortality; weighing 10% or more over recommended weight or having a BMI over 25 Obesity = severely overweight, with an excess of body fat; weighing 20% or more over recommended weight or having a BMI over 30 $ 2 billion / year spent treating obesity-related health problems in Canada

Health Implications of Overweight and Obesity -

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33% rise in type 2 diabetes 21,000+ premature deaths annually in Canada Obesity is one of the six major controllable risk factors for heart disease Weight loss of only 5-10% in obese individuals can reduce the risk of certain diseases and increase life expectancy Increased risk for: all forms of CVD hypertension cancer diabetes gall bladder disease respiratory problems joint diseases skin problems impaired immune function sleep disorders

Can someone be overweight and fit? Yes! Research at the Cooper Institute finds those that are fit (based on cardiovascular testing) have a lower mortality risk than those who are unfit, even if overweight or obese Factors Contributing to Excess Body Fat: Genetic Factors

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Genetic factors influence body size and shape, body fat distribution, and metabolic rate Genetic contribution to obesity estimated at 5 – 40% of the problem (genetic factors difficult to control) Tendency to develop obesity may be inherited, but manifests according to environmental influences GENES ARE NOT DESTINY Hereditary influences must be balanced against and controlled by managing the contribution of environmental factors

Physiological factors Metabolism = sum of all vital processes by which food energy and nutrients are made available to and used by the body Resting metabolic rate (RMR) = energy required to maintain body functions; the largest component of metabolism Energy Balance Equation -> Factors That Affect Metabolic Rate: RMR is higher in: Men (larger, more muscle mass, etc.) People with more muscle mass People who exercise RMR is lower in: Women (smaller, less muscle mass, etc.) People who are inactive People who have lost weight ⟶ Hormones play a role in the accumulation of body fat; the hormone leptin may be involved in the regulation of appetite and metabolic rate. ⟶ Hormonal changes in women (puberty, childbirth, menopause) affect amount + location of body fat. ⟶ Weight cycling, or “yo­yo” dieting may affect RMR, but weight loss is still a health benefit.

Lifestyle Factors Compared to 1991, Canadians now… consume 400 more calories/day consume 50 g. more refined and simple carbohydrates/day

eat out more often - Canadians eat in restaurants about 300x per year (average: 5.75 times / week). eat + CHO, ++ fat, = protein, larger portions, + sugar.

Lifestyle Factors – Eating Patterns People tend to underestimate their actual portion sizes by about 25%, or about 600 calories per day People tend to overestimate their actual calorie expenditure and activity level – studies show as much as 40 50% unintended exaggeration Strong connection (60%) between incidence of overweight and amount of TV watched Canadian activity level has declined by approx. 200 to 400 calories / day Physical activity levels have declined; on average, Americans spend ⟶ 15 minutes per day exercising ⟶ 170 minutes per day watching TV + movies Psychosocial Factors Eating can substitute as a means of coping (sometimes binge eating) Cultural and family influences form established eating patterns and can be difficult to recognize and change More women tend to be obese at lower income levels and more men are obese at higher income levels Adopting a Healthy Lifestyle for Successful Weight Management Diet and eating habits Physical activity and exercise Thoughts and emotions Coping strategies Diet and Eating Habits Total calories - choose an appropriate energy intake to match your activity level. Include other factors (heredity, age, fitness level, etc.) Portion sizes - limit portions to those recommended by CDN Food Guide (or My Pyramid) to help keep energy intake moderate; measure portions at home and read food labels Energy (calorie) density - choose foods with a low energy density (heavy but have few calories) -vegetables, fruits, high fiber foods, etc.

Evaluating Fat & Sugar Substitutes Is the food lower in calories or just lower in fat?

Are you choosing foods with fat and/or sugar substitutes instead of or in addition to foods you typically eat? How many foods containing fat and sugar substitutes do you consume each day? Is there an even healthier choice available?

Diet and Eating Habits Fat Calories… are more easily converted to body fat some people are “low fat burners” (convert more dietary fat to body fat) verify if “fat free” / “reduced fat” foods are actually lower in calories – many are not, and fat substitutes may have unpleasant side effects keep total fat intake moderate, and limit intake of saturated and trans fats many people tend to eat more when choosing a low fat diet (compensation for lower calorie intake).

Carbohydrates… emphasize whole grains, vegetables, fruits, and other high-fiber foods; limit consumption of foods high in refined carbohydrates, added sugars, and easily digestible starch – cause blood sugar + hunger fluctuations, increase risk of CVD, diabetes beware of sugar substitutes – do they reduce overall calorie intake? How many chemical additives are you consuming?

Protein… meet normal requirements of total daily grams of protein based on body weight (0.8 g. / kg) or elevated endurance needs (e.g. 1g./kg, 1.2g./kg) consider nutrient needs compared to overall calorie intake foods high in protein are often high in fat Eating Habits and Patterns… eat meals and snacks on a regular schedule avoid strict eating guidelines or “rules” practice a moderate approach to food selection avoid skipping meals or becoming too hungry to make self-control easier

Choose Healthy Foods and Quantities Small frequent meals 3+ per day Skipping meals = excessive hunger Hunger = reduced self-control Physical Activity increase daily physical activity to at least 30 minutes per day to lose weight or maintain weight loss, 60-90+ minutes per day is recommended Add activities to routine tasks – use stairs, walk Add at least 150 minutes of activity / week Exercise CV endurance exercise burns more calories compared to other forms of exercise Calories are burned during the exercise period and during the recovery period Compare calories burned in high vs. low intensity, considering psychological and physiological factors Strength training builds muscle mass, which can increase metabolic rate High Intensity Exercise burns more calories/min. (including recovery period) may burn more calories overall, but ... usually performed for fewer min. may not be as sustainable as moderate intensity exercise over time (motivation, enjoyment, etc.) injury risk increased (more stress on musculoskeletal and other physiological systems) Exercise Intensity: Recommendations Health Canada suggests 30+ minutes moderate-intensity activity most days World Health Organization suggest 60 minutes moderate physical activity per day Low-intensity: more energy burned from fat High-intensity: more energy burned overall

Thoughts and Emotions Thoughts about yourself and how you think of yourself within your environment – images of the “ideal” self can promote low self-esteem Realistic “self-talk” (ongoing and self-evaluative internal dialogue), beliefs, goals and effective problemsolving skills can be more accurate and positively motivating compared to unrealistic idealizing Coping Strategies Some people cope with stress by overeating Food can provide comfort + distraction Analyze your eating habits to determine if you are using food appropriately Develop adequate and appropriate strategies for dealing with stress See a counselor or psychologist for help with problems that cannot be solved with food Approaches to Overcoming a Weight Problem Doing it yourself Diet books Dietary supplements + diet aids Weight-loss programs Prescription drugs Surgery Psychological help Doing It Yourself Don’t try to lose more than 0.25 – 1 kg per week 7700 calories corresponds to 1 kg. of body weight (3500 calories = 1 pound) A daily negative energy balance of 250–1000 calories corresponds to 0.25 – 1 kg per week of weight loss (0.5 2 lb).

Combine cuts in calorie intake with physical activity to develop sustainable, effective lifestyle changes Physical activity is a critical component of healthy weight management Choose lifestyle strategies that you can maintain over the long term: only 10-15% of people who lose weight are able to maintain it over time Diet Books Reject books that: ⟶ Advocate unbalanced ways of eating ⟶ Claim to be based on a secret ⟶ Use gimmicks ⟶ Promise quick weight loss ⟶ Limit the selection of foods Accept books that advocate strategies supported by research and common sense: a balanced diet of normal foods plus exercise

Popular Diet Plans Any diet that cuts calories causes weight loss but the method may not be healthy Low-carbohydrate diets have not been proven safe over the long-term – high fat or high protein diets may lead to heart disease Low-fat diets should focus on nutrient dense foods, especially whole-grains, fruits, and vegetables Motivation + sustainability are key to long term success and health improvements Popular “Diet” Plans Diets with many restrictions are hard to sustain and have high drop-out rates It is vital to learn + practice realistic / authentic: ⟶ food choices ⟶ eating habits ⟶ portion control habits These must become part of normal, everyday life rather than temporary, goal-driven “projects” People who have been successful at long-term weight loss track food intake + engage in 60 or more minutes of physical activity per day

Dietary Supplements and Diet Aids Dietary supplements are subject to fewer regulations than over-the-counter medications – ingredients and purity are variable; they have not been proven safe and effective by scientific studies More than half of advertisements for weight-loss products make representations that are likely to be false

Weight-Loss Programs Noncommercial weight-loss programs – may focus mainly on valuable group support Commercial weight-loss programs (Weight Watchers, etc.) Partnership for Healthy Weight Management - good source of information to compare features of weight loss programs and assess their results Online weight-loss programs Clinical weight-loss programs

Commercial ⟶ Nutrition education ⟶ Exercise recommendations ⟶ Behaviour modification Characteristics of a safe weight loss program: ⟶ diet is safe and balanced, ⟶ promotes slow steady weight loss, ⟶ includes plans for weight maintenance ⟶ provides information on fees and costs Prescription Drugs Prescription weight-loss drugs cause moderate weight loss, but all have risks and side effects ⟶ Appetite suppressants ⟶ Drugs to block fat absorption Prescription weight-loss drugs are recommended only for people: ⟶ with a BMI over 30 ⟶ unable to lose weight with lifestyle changes

* balance between risks from drugs + risks from chronic obesity * Surgery Surgical intervention may be recommended for some people who have a BMI of 40 or higher or who are 100 or more pounds overweight Gastric bypass surgery modifies the gastrointestinal tract by changing the size of the stomach or how the intestine drains, restricting the amount of food that can be eaten Surgery has a high rate of complications but must offer a lower health risk than current obese state.

Psychological Help When concerns about body weight and shape become severe or distorted,or when eating patterns are out of control, professional help is recommended Body Image Body image = the mental representation a person holds about her or his body It consists of perceptions, images, thoughts, attitudes, and emotions Media images are linked to negative body image for males and females Different cultures and generations have different ideas of the “ideal” body type Severe Body Image Problems Poor body image can cause psychological distress Body dysmorphic disorder (BDD) ⟶ Related to obsessive-compulsive disorder ⟶ Can lead to depression, social phobia, suicide ⟶ Treated with medication and psychotherapy Muscle dysmorphia = a disorder characterized by distorted body image; affected people (often male body builders) inaccurately perceive themselves as small, with underdeveloped muscles Acceptance and Change Most North Americans are unhappy with some aspect of their appearance Recognize the limits of change Small amounts of weight loss can significantly reduce health risks

EATING DISORDERS Eating disorder = a serious disturbance in eating pattern and behavior, characterized by a negative body image and concerns about body weight or body fat Affect significantly more females than males Major types: Anorexia nervosa Bulimia nervosa Binge-eating disorder Body Image Dissatisfaction with weight and shape is common in people with eating disorders A closer look at major types of eating disorders: 1. Anorexia Nervosa refusal to maintain body weight at a minimally healthy level an intense fear of gaining weight or becoming fat Distorted body image, obsessive exercising Severe medical complications, muscle wasting, heart damage, including death 2. Bulimia Nervosa recurrent episodes of binge eating and purging: overeating (e.g. 1,000 to 60,000 calories) and then using compensatory behaviors such as vomiting + excessive exercise to prevent weight gain. Begins in early adolescence or adulthood Weight may fluctuate somewhat, no great losses Binge-purge cycles place tremendous stress on the body, including acid damage to mouth + teeth 3. Binge-Eating Disorder Eating patterns: eating very rapidly eating until uncomfortably full eating when not hungry eating alone lack of control over eating behavior in general Feelings of guilt, shame, and depression

Treating Eating Disorders Must address both problematic eating behaviors + the misuse of food to manage stress and emotions + distorted body image, etc. First goal - avert a medical crisis, then deal with psychological aspects Stabilize eating habits Change behavior patterns and thoughts Medication and/or hospitalization possible See guidelines for helping others (box) Creating an Individual Weight-Management Plan Assess your motivation and commitment Set reasonable goals Assess your current energy balance (food intake vs. energy output from activity) ⟶ To lose one pound, you must create a negative energy balance of 3500 calories ⟶ To lose 0.25 kg. (~1/2 pound) per week requires a negative daily energy balance of 250 calories ⟶ To lose 1 kg. (~2 pounds) per week requires a negative daily energy balance of 1000 calories Energy Balance

Creating an Individual Weight-Management Plan Increase your levels of physical activity - exercise habits are critical for long-term success Behavior change: better diet and eating habits Put your plan into action ⟶ Write daily: increases commitment + encouragement by recording details, strategies, and progress ⟶ Get others to help: habits, foods, motivation ⟶ Think positively: setbacks are a normal part of change

CANADA’S FOOD GUIDE (Important for exam)

What is One Food Guide Serving?