1. www.wou.edu/~timkeng For all PowerPoint notes & assignments

2. Examining your habits List foods you think you should eat on a regular basis List foods that you should probably avoid or at least eat in moderation. How do you typically eat?  Slam a meal or actually taste & enjoy it What are you doing?  Relaxed, focused on eating or multi-tasking

3. Examining your habits Where are you eating?  At a table or standing over the sink Who are you with (or with whom are you eating)? What are you thinking – where is your mind?  Are you mindfully or mindlessly eating? What prompts you to eat?  When do you eat and why?

4. Our national epidemic 65% of the adult population is overweight or obese. Obesity has doubled in children in the last 20 years. Obesity has tripled in adolescents in the last 20 years. Why do we have this problem? Is this a national epidemic; is this a cultural bias?

5. Why do we have this problem? Lack of information / knowledge? We’re not stupid Check out websites @ end of chapter Poor habits? We eat mindlessly; on the run Socio-political forces at work? Government subsidization of corn

6. Why do we have this problem? Social &/or environmental barriers to eating a healthy diet? Media, Supersize it, Pace of life, $$$ Personal barriers / issues? Instant gratification, Food as comfort

7. Why do we have this problem? What are the messages we get?  EAT, EAT, EAT, EAT, & EAT SOME MORE  If you’re fat, you’re bad & lazy, But….. eat, eat, eat, eat & eat some more Keep in mind the relationship our culture has with food and with our bodies

8. What is nutrition? Getting all the essential nutrients needed to carry out normal tissue growth, repair/ regeneration & maintenance Nutrients  Carbohydrates  Fats  Proteins  Minerals  Vitamins  Water Fuel Nutrients (i.e., calories)

9. Recommended Daily Intake of… Carbohydrates – 50-60%  Oooo, but carbs are bad, aren’t they? Fats - less than 30%  Eat More mono & polyunsaturated fats than saturated and transfatty acids (“partially hydrogenated” on the label).  And eat more omega-3 fatty acids (fresh fish)  Fats are needed to metabolize fat-soluble vitamins Proteins - 15%  Limit meats, poultry & fish to 3-6 oz. / day (size of a deck of cards)

10. Food Guide Pyramid p. 193

11. Computation of Fat Content in Food p. 212

12. Fat Content in Selected Food p. 213

13. So… It comes down to…  AWARENESS – societal, cultural, environmental, personal forces at work  CHOICE – for health  LIFESTYLE – long term decisions  Consider behavior change stuff from Chp. 2 But don’t be fooled  Its not as easy as the textbook authors lead us to believe. One helpful hint – go for color!

14. Dietary Awareness Assign. Three Parts Part 1: 3 day dietary analysis  Chart everything you eat & drink over 3 days  Do your best to calculate portion size  Must include at least one weekend day in this analysis  Use the CD-ROM that came with the text to run this dietary analysis There are two copies in the library on reserve.

15. Assignment Part 2: 3 day behavioral analysis  Daily log should correspond with each eating episode (word processed)  Please record the following for each time you eat: Where you were eating that meal What you were doing & thinking at the time Who you were with (or with whom you were eating) Why you were eating & how you were feeling (bored & lonely; celebrating & happy) Part 3: Summary, Reflection & Future  Write a brief summary of the results and discuss what they really mean in terms of your nutritional habits and effects on overall health. Then discuss how you might make some changes to your overall nutritional habits.

16. Next week… Disease Prevention Chps. 10 & 11 The week following (May 3 & 4) – MIDTERM EXAM Get a Scantron from the bookstore