Lecture 2 supplemental  Break (Healthy Alt. Foods) PBS Video – Fit or Fat Chem 80A Lecture 2 Concepts and Controversies

Chem 80A Updated Syllabus See website...for Final Schedule

Chem 80A Lecture 2 Concepts and Controversies Your Interest/Concerns Dieting Ones daily Diet Disease Prevention

Healthy Diet Going on a “Diet” Chem 80A Lecture 2 Concepts and Controversies Imp. To distinguish b/w a Healthy “diet”... And going on a “diet” What is the difference b/w the two? (prescribed selection of foods) a sustainable dietary plan for the long term (e.g. an eating lifestyle) adjustment to normal eating habits, selection of foods, usually to loose weight, detox. or other

Chem 80A Lecture 2 Concepts and Controversies Establishing a Healthy “Diet” – Ideal for the long run, why? Going on a “diet,” short term to get results. Many options, plans, approaches What are some concerns? it is Sustainable Is it Sustainable? Is it safe/toxic? Is it affordable? Has it been proven scientifically?

A Healthy Diet Emphasizes Low fat products (esp. sat. fat) Lower sodium levels (<2400 mg/day) More plant based proteins & fats Fruits daily Vegetables daily Fish 2X week more Whole grains -Less pastries & processed foods More water/ day According to the USDA Center for Nutrition Policy and Promotion

45-60% Calories from Carbohydrates 20-30% Calories from Fat (esp. Unsat Fat) 15-30% Calories from Protein IDEALAvg. American 60% Calories from Carbohydrates50% from Carbo 20% Calories from Fat30% from Fat  obesity: excess calories 20% Calories from Protein20% from Protein A Healthy Diet Emphasizes According to the USDA Center for Nutrition Policy and Promotion

Steps to a better Eating Diet ( Confirming your knowledge and Challenge Questions) Healthy Alternatives Less sat fat., try low fat products What are good examples? Yogurt, Frozen yogurt, Breads, Cereals, Creams Less Sodium in the Diet (<2400 mg) – How? Introduce more plant based proteins/fats – How? Examples? CHALLENGE Q What do excessive levels of Na in the body cause and what physiological condition does this lead to? According to the USDA Center for Nutrition Policy and Promotion Kidney beans, garbanzo beans, tofu; black beans, pinto beans, olive oil, flax oil, omega 6 fish oil

Steps to a better Eating Diet (Confirming your knowledge and Challenge Questions) More fruits in you diet. What steps can you take to make it easier? More vegetables in you diet. What steps can you take to make it easier? What topping should you use sparingly when making salads? (dressings) 1 tsp ≥ calories 1 slice of cheese Look for low fat alternatives... According to the USDA Center for Nutrition Policy and Promotion Tupperware (grapes, strawberries), apples most durable Try stir frying or making a salad once a night... Salad bars

Challenge Question: What chemical is responsible for the ripening of fruits/vegetables and how can you promote or slow this process? Steps to a better Eating Diet (Confirming your knowledge and Challenge Questions) Drink more water/ day - What steps can make it easier? Anything but... How can diluting your juice(s) contribute to maintaining healthy weight? Ethylene 2 HC=CH 2

Whole wheat breads Bagels w/ Honey Lowfat yogurt, sour cream, milk Cereals, whole wheat, (mod-minimal sugar) Fruits - Apple a day Fresh vegetables (organic) Beans, (kidney, Garbanzo, black, pinto) Olive oil Pasta w/ tomato sauce vs cream sauce Chicken Turkey Roast beef Eggs (ok in moderation, not daily) Lowfat or N..fat ice cream, Salad Dressings Suggested Healthy Alternatives- (Eat More) According to the USDA Center for Nutrition Policy and Promotion White breads Muffins w/ butter Cream sauce, sour cream, Sugary Cereals, Refried Beans Read meat (sparingly) Butter Pasta w/ cream sauce Regular Ice cream Salad Dressings (sparingly) Sodas Processed foods mayonnaise Suggested Eliminations (Eat Less) Steps to a better Eating Diet (Summary)

Take a Short BreaK Come down & Eat some Good/ healthy snacks Prepare for a Scientific Type Movie... Online/ copy down Questions (see website) –PBS Movie Qs.... –Answer the Questions during the Movie

Diet Analysis Assignment: Due 7/1 1 st - calculate your Daily Req. Caloric intake Write down the Nutritional facts of all the foods you eat for two days... See website for Diet Analysis form

DIET ANALYSIS SAMPLE Sum & Percent

Steps to a better Eating Diet (Summary) According to the USDA Center for Nutrition Policy and Promotion According to the USDA 2005 food pyramid What are the seven major areas to consider when establishing a Healthy Diet?