Chap -23 Nutrition & Metabolism

1. Read first half of Chap 23 with focus on the learning objectives as you read. Complete Vitamin practice activity. Chap -23 Nutrition & Metabolism Learning Objectives, Part 1: Explain the “crisis in America” regarding diet and lifestyle. Understand the major groups of nutrients and be able to give numerous examples of each. Explain food pyramid & the balance of daily nutrient intakes. Distinguish between simple and complex carbohydrates. And explain the benefits of a diet high in complex carbohydrate. Explain the glycemic index. Differentiate between complete and incomplete proteins. Describe the different lipids. Explain the healthiest of these. Identify the basic vitamins and their importance.

2. The Crisis in America • Diabetes is at epidemic levels (especially in children) • Obesity is very common (the rule rather than the exception in America) • Heart disease is the no. 1 killer • Cancer rates continue to climb

3. Nutritional Updates • What are some of the best foods to include in your diet? http://video.google.com/videoplay?docid=-7930521533265873196&q=nutrition+in+america&total=217&start=10&num=10&so=0&type=search&plindex=7

4. Basic Nutrients • Can you name some foods that are mostly carbohydrates? How about mostly made of protein? Lipids?

5. USDA Food Pyramid How does your diet compare?

6. How Much To Eat? • Daily recommendations: ____ g carbohydrate ( ____ g fiber) ____ g lipids ( ____ g fatty acids and ___ g cholesterol or less) ________________ g protein

7. Aren’t All Carbs Created The Same? • Carbohydrates are considered _______ or _______ based upon their chemical structure. - Both types contain four calories per gram, and both are digested into a blood sugar calledglucose. • Simple carbohydrates are digested ________.Many simple carbohydrates contain refined sugars and few essential vitamins and minerals. Examples include fruits, fruit juice, milk, yogurt, honey, syrup and sugar. • Complex carbohydrates take ______ to digest and are usually packed with fiber, vitamins and minerals. Examples are green vegetables, whole grain breads, whole grain cereals, beans/legumes and whole grain pasta.

8. Discussion • Why Do Whole Grain Products Take Longer To Digest?

9. Why Eat Complex Carbs? • Provide _____ (needed for colon health here in America) • Proven to reduce blood _______ levels (can help prevent the onset of Type II diabetes which is now an epidemic in our society)

10. Carbohydrate Influence on Blood Glucose Glycemic Index – the effect carbs have on blood sugar levels

11. Glycemic Index & Food continued High Glycemic Foods - Refined flour products such as white bread, regular crackers, regular pasta, white rice - Tropical fruits such as ______, papaya, mango, pineapple - Candy and sugary snacks Low(er) Glycemic Foods • ______ rice • _______ grain breads & sourdough • Whole wheat pasta • Whole grain crackers • Slow cooked hot cereals • Berries & grapefruit • Nuts • Cheese

12. A Closer Look at Proteins • Not all proteins are created equal! • ________ proteins meet all the body’s amino acid requirements for tissue maintenance and growth. Best sources are animal products such as eggs, milk, fish, and most meats. • _________ proteins are low in one or more amino acids. While still good sources of protein, you need more than just these (i.e.,legumes, nuts, and cereals)

13. Lipids 101 • We need lipids (fats) in our diet. Not all lipids are bad for you. But they certainly are not created equal! • _________ fats such as hydrogenated oils, margarine, solid shortenings, palm oil, and coconut oil are the ones to completely avoid. • _________ fats such as butter should be used in small amounts. • _________ fats such as vegetable oil, sunflower oil, safflower oil, peanut oil, and olive oil are the healthiest Q – Why is unsaturated the best for our bodies?

14. Small Group Activity: Weight Loss in America Brainstorming: Instructions: Work with 3-4 people • You’ll need a separate piece of paper dedicated for this activity. On the top ½ of the paper, create a section called , “Brainstorming”. On the bottom half, divide the paper into 3 columns labeled: “Incorporates a Balanced Healthy Diet”, “Does Not Incorporate a Balanced Healthy Diet”, and “Unsure”. • Designate one person as the recorder and one as spokesperson • You’ll have approx. 10 minutes to prepare. Then, each group will send a spokesperson to the front of the room to share their information with the class Not Healthy Healthy Unsure What do we do? First, brainstorm all the various weight loss diets that you have heard about. After you have exhausted your ideas, look at each one you came up with. Write next to each one what you know about the ‘diet’. Finally, on the bottom half of your paper, categorize each weight loss program into one of the 3 categories: “Incorporates a Balanced Healthy Diet”, “Does Not Incorporate a Balanced Healthy Diet”, and “Unsure”.

15. Two Main Types of Vitamins • ______-soluble (__ and __-complex are absorbed along with water form the GI tract) • ____-soluble (__, __, __, and __) bind to ingested lipids and are absorbed along with their digestion products

16. Getting To Know Your Vitamins Better Instructions: This is an individual practice activity to be completed as ‘homework’. You may use Table 23.2 as a reference. *To be presented in class We will discuss at the opening of next class. Please have it finished & ready to “grade”. And yes, you need to know your vitamins for the next test.