2.  Nutrition is the study of foods, their nutrients and other chemical constituents, and the effects of food constituents on health.

3.  Food is a basic need of humans.  Foods provide energy (calories), nutrients, and other substances needed for growth and health.  Health problems related to nutrition originate within cells.  Poor nutrition can result from both inadequate and excessive levels of nutrient intake.

4.  Humans have adaptive mechanisms for dealing with fluctuations in nutrient intake.  Malnutrition can result from poor diets and disease states, genetic factors, or a combination of these causes.  Some groups of people are at higher risk of becoming inadequately nourished than others.

5.  Poor nutrition can influence the development of certain chronic diseases.  Adequacy, variety, and balance are key characteristics of a healthy diet.  There are no “good” or “bad” foods.

6.  Heart Disease – high animal (saturated) fat and cholesterol intakes; low intakes of certain vitamins and minerals and vegetables and fruits; excessive body fat.  Cancer – Low vegetable, fruit, and fiber intakes; excessive body fat and alcohol intake.

7.  Diabetes (primarily in adults) – Excessive body fat; low vegetable and fruit intake; high saturated fat intake.  Cirrhosis of the liver – Excessive alcohol consumption; poor overall diets.  Hypertension (high blood pressure) – High sodium (salt) and alcohol intake; excessive levels of body fat.

8.  Iron-deficiency anemia – Low iron intake.  Tooth decay and gum disease – Excessive and frequent sugar consumption; inadequate flouride intake.  Osteoporosis – Inadequate intakes of calcium and vitamin D.  Obesity – Excessive calorie intake and high- fat diets.

9.  Aim for fitness… ◦ Aim for a healthy weight. ◦ Be physically active each day.  Build a healthy base… ◦ Let the Pyramid guide your food choices. ◦ Choose a variety of grains daily, especially whole grains. ◦ Choose a variety of fruits and vegetables daily. ◦ Keep food safe to eat.

10.  Choose sensibly… ◦ Choose a diet that is low in saturated fat and cholesterol and moderate in total fat. ◦ Choose beverages and foods to moderate your intake of sugars. ◦ Choose and prepare foods with less salt. ◦ If you drink alcoholic beverages, do so in moderation.

11.  Nutrition labels are required on all foods and dietary supplements sold in the United States.  Nutrition labeling rules allow health claims to be made on the packages of certain food products.  Nutrition labels contain all of the information people need to make healthy decisions about what to eat.

14.  “Free” does not mean zero. Foods that are calorie-free or fat-free on their ads may have a limited amount of calories per serving.  “Lite” or “Light” must contain 1/3 the calories or ½ the fat per serving of the original version or a similar product.  “Reduced” must contain at least 25% less per serving than the reference food.

15.  Everyday Health with Jillian Michaels - Understanding Nutrition Labels Everyday Health with Jillian Michaels - Understanding Nutrition Labels

16.  Gram for gram, carbohydrates provide the body with more energy than protein does.  A teaspoon of butter has a higher caloric value than a teaspoon of margarine.  Energy can be neither created nor destroyed. It can, however, change from one form to another.

17.  A calorie is a unit of measure used to express the amount of energy produced by foods in the form of heat.

18.  Basal metabolism  Physical activity  Dietary thermogenesis

19.  This makes up the bulk of most people’s need for calories – usually 60 to 80%.  A quick estimate is as follows: ◦ For men: Multiply body weight in pounds by 11. ◦ For women: Multiply body weight in pounds by 10.

20.  This accounts for the second highest amount of calories we expend.  Three basic lifestyles: ◦ “inactive” about 30% of basal metabolism ◦ “average” about 50% of basal metabolism ◦ “active” about 75% of basal metabolism

21.  Calories expended for dietary thermogenesis are estimated at 10% of the sum of basal metabolic and usual physical activity.

22.  Determine the number of calories that you need each day.

23.  If you are maintaining your weight, the number of calories you need is the number you generally consume. This is a state of energy balance.  Energy balance can be effected by ◦ Smoking ◦ Lean muscle mass ◦ Genetic makeup

24.  Underweight, normal weight, and overweight are generally defined based on weight-for- height.  Obesity is primarily based on body fat content.

25.  For women: begin with 5 feet equals 100 pounds, and then add 5 pounds for each additional inch of height. The standard weight is plus or minus 10% of this amount.  For men: Begin with 5 fee equals 106 pounds, and then add 6 pounds for each additional inch of height. The standard weight is plus or minus 10% of this amount.

26.  Formula: weight (lb) / [height (in)]2 x 703 Calculate BMI by dividing weight in pounds (lbs) by height in inches (in) squared and multiplying by a conversion factor of 703.  This is the same for men or women.

27.  Everybody needs some body fat.  3 to 5% for men  10 to 12% for women

28.  Locate your waist: the smallest circumference below the last rib of the rib cage and above the navel.  Locate your hips: measured across the largest circumference of the buttocks.  Measure your waist and hips.  Divide your waist circumference by your hip circumference.

29.  For women: less than 0.80  For men: less than 0.95

30.  Theoretically, about 3500 calories is equal to one pound of weight.  To lose one pound per week, you need to consume 3500 calories less that week than you use. You can break this into a calorie deficit of 500 calories per day that you burn more than you consume.  As we eat less, our bodies expend calories at a slightly lower rate. This is known a survival instinct that is ingrained in our bodies. They fear starvation.

31.  Ask Jillian Calories In vs. Calories Out Ask Jillian Calories In vs. Calories Out

32.  When you are trying to lose, or even gain, weight you should never dramatically adjust your calorie intake.  Always make changes by 10%.  Diet and exercise CAN work by itself. You do not need supplements, diet plan foods shipped to you, or a group of people to tell you what to do after you pay them money.

33.  It is not true that you can achieve any body weight or shape you desire if you work hard enough.  Half the women in the U.S. wear size 14 to 26, yet many clothing models and actresses are severely underweight.  The best way to prevent obesity is to become more accepting of people of different sizes and shapes.  Healthy is not in a clothes size or even a weight.