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Healthy Diet

Healthy Diet. A. Eating a well balanced diet B. AHA, National Academy of Sciences Diet 30% calories from fat 55% calories from carbohydrates 15% calories from protein 8- 8oz. Glasses of water per day. Healthy Diet. C. Food composition and calories 1. Vitamins and minerals

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Healthy Diet

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  1. Healthy Diet • A. Eating a well balanced diet • B. AHA, National Academy of Sciences Diet • 30% calories from fat • 55% calories from carbohydrates • 15% calories from protein • 8- 8oz. Glasses of water per day

  2. Healthy Diet • C. Food composition and calories • 1. Vitamins and minerals • 2. Importance of water • 3. Fats, carbohydrates & protein • a. Energy • b. Cell maintenance, repair, rebuilding • 4. Calorie • a. Amount of energy from food • b. 3500 calories = 1 pound

  3. Healthy Diet • Carbohydrates • Main energy source • Converted to glucose • Sugar transported by blood • Decomposed to water & CO2 • Excess glucose to glycogen • Stored in muscles & liver • ¾ pound stored, rest to fat • Composed of carbon, hydrogen, oxygen • Complex sugars • 1 gram carbohydrate = 4 calories

  4. Healthy Diet • Fats • a. Important source of energy • Composed of carbon, hydrogen, & oxygen • Fats require O2 & byproducts of catabolism • Fat is necessary • Transports vitamins A, D, E, & K • Helps maintain health skin & hair • Manufactures certain hormones • Types = saturated & unsaturated • 1 gram fat = 9 calories

  5. Healthy Diet • Proteins • Primary building blocks • Makes up skin, muscles, tendons, ligaments, blood cells, & brain cells • Provides little energy • 1 gram = 4 calories

  6. Healthy Diet • Cholesterol • Waxy, white substance body makes from fat • Assist in forming outer cell membranes • Provides insulating sheath around nerves • Liver can manufacture from fat • Excessive quantities • atherosclerosis

  7. Healthy Diet • 6. Cholesterol carriers • a. low density lipoproteins (LDL) • 1) Delivers cholesterol to cells • 2) attach to vessel walls • b. High-density lipoproteins • 1) transport cholesterol to liver • 2) decomposed & excreated • 7. Ldl:hdl ratio

  8. Exercise • BURNS OFF EXCESS CALORIES • Aerobic exercise • Vigorous = deep breathing • Burns more calories & brings in more O2 • Water loss during exercise • Replace 1 glass pre 20 minutes • Dehydrated muscles show > fatigue • Basal Metabolic Rate

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