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Healthy

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Brandon Rieck

on 14 October 2014

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Transcript of Healthy

Nutrients
Vegetarianism/
Vending

Eating healthy at college
Lacking and excelling
A
B
C
D
Institute Of Medicine suggest eating a healthy diet and drinking in response to thirst (5)
A crucial nutrient
80% of intake comes from drinking water and other beverages (caffeinated drinks included), 20% comes from food (1)
11 cups for women, 16 cups for men (5)
Protein
E
Carbohydrates
What Are Nutrients?
Substances that provide a source of nourishment essential for life
Essential nutrients we obtain from food: water, carbohydrates, proteins, fats, vitamins and minerals
a
Macronutrients: water, carbohydrates, proteins, and fats
Micronutrients: vitamins and minerals
b
c
Calorie (kilocalorie): a unit of measure that indicates the amount of energy obtained from a particular food
We derive energy from the energy-containing nutrients in the foods we eat
Energy-containing nutrients:carbohydrates, proteins, and fats
Proteins develop and repair bone, muscle, skin, and blood cells
d
Amino acids are the building blocks of proteins (nonessential and essential)
e
Complete proteins (animal products) have all the essential amino acids while incomplete proteins (plants) lack one or more
IOM suggest 10%-35% calorie intake per day come from protein (2)
Recommended Daily Allowance in U.S. is 46 grams for women and 56 grams for men (2)
f
Americans consume more than 78 grams of protein per day (5)
Important for a healthy diet
g
Carbohydrates are converted into glucose (blood sugar), your body's main source of energy
h
Good carbohydrates: whole grains, fruits, vegetables, nuts, seeds, and legumes
Bad carbohydrates: white bread, pastries, soda, and highly processed and refined food
i
IOM recommends carbohydrates make up to %45-%65 of daily calorie intake, and at least 130 grams per day
Vitamins and Minerals
Fats
Needed for energy, cell function, insulation of body organs, maintenance of body temperature, and healthy skin and hair
j
Good fats: Unsaturated fats (monounsaturated and polyunsaturated) include vegetable oils, nuts, seeds, and fish
Bad fats: Saturated and trans fat include animal products and processed food
k
We do not have to consume cholesterol through our diet
l
Diets high in saturated and trans fat produces cholesterol (heart disease)
No more than %7-%10 total calories from saturated fats, and no more than %35 of all fats
Vitamins-organic substances (made by plants and animals
Minerals-inorganic substances made by earth (absorbed by plants and eaten by animals)
m
Vitamins and minerals boost the immune system, support normal growth, and carry out bodily functions
Lacking Society
Eating for a healthier you
Obestity
Eating fast food most influential on increasing the rate of severe obesity in US
Essential nutrients for your body
"Obesity" journal with 2007 survey
Avg. fast food lunch in NY = 827 calories, 1/3 over 1,000
Avg. adult woman needs 1,600-2,400... Adult man 2,000-3,000
o
n
-Can increase chances of type2 diabetes
-High in fat, often not including vegetables/fruits
.
Within 3-5 hours after eating a high-fat meal, blood vessels can function abnormally

Healthy person
-not much harm
Person w/ coronary disease
- cardiac event (heart attack, stroke)
.
Dr. Gary Plotnick from University of Maryland states...
Regular fast food results in 51% more chance of depression
Excelling Individuals
Lacking Individuals
Excelling Society
Fiber-helps move food through the digestive tract
Citrus fruits, berries, vegetables, and whole grains
Vitamin A: spinach, carrots, mango, sweet potatoes
Vitamin C: bell peppers, oranges, strawberries, broccoli
Vitamin D: salmon, tuna, fortified dairy products and cereals
Calcium: yogurt, milk, spinach, kale, fortified orange juice and cereals
Iron: red meat, fish, eggs, spinach, prunes, raisins

PrOs
COns
Sources

1. http://www.webmd.com/a-to-z-guides/features/wonders-of-water
2. http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/
3. http://healthyeating.sfgate.com/recommended-amount-percent-carbohydrates-per-day-7287.html
4. http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vitamins/
5. Access to Health by Rebecca J. Donatelle (thirteenth edition)
6. http://ogoapes.weebly.com/uploads/3/2/3/9/3239894/greenhousehamburger.pdf
7. http://www.nl.idebate.org/debatabase/debates/agriculture/house-would-go-vegetarian
8. http://www.beefitswhatsfordinner.com/CMDocs/BIWFD/FactSheets/Proteins_Are_Not_Created_Equal.pdf
10. http://www.helpguide.org/life/supplements_dietary_nutritional_herbal.htm#who
11. http://www.medicinenet.com/prevention/page2.htm
12. http://www.livestrong.com/article/196211-pros-cons-of-a-vegetarian-diet/
13. http://www.vegetariantimes.com/article/why-go-veg-learn-about-becoming-a-vegetarian/
14. http://vegetarian.procon.org/
15. http://www.nydailynews.com/life-style/health/vegetarian-diet-better-article-1.1253309
16. http://www.brown.edu/Student_Services/Health_Services/Health_Education/nutrition_&_eating_concerns/being_a_vegetarian.php
17. http://www.grandin.com/welfare/fear.pain.stress.html
18.http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/The-Effects-of-Excess-Sodium-on-Your-Health-and-Appearance_UCM_454387_Article.jsp
19. http://stayhealthy-stayhappy.com/2011/06/28/25-ways-to-eat-healthy-on-a-college-budget/
20. http://577310006142652513.weebly.com/vending-machines.html
21. http://www.ehow.com/list_6778100_pros-cons-in_school-vending-machines.html
22. http://www.ehow.com/list_5824462_cons-vending-machines-schools.html
Pictures
a. http://gillettenutrition.com/?cat=108
b. http://www.mysticmedicine.com/diet-lifestyle/eating-more-nuts-legumes-and-seeds
c. http://www.biokineticspt.com/blog/uncategorized/decoding-the-nutrition-label.html
d. http://www.functionalfitmag.com/blog/2012/07/30/protein-foods-protein-powder-2/
e. http://imgarcade.com/1/proteins-in-food/
f. http://thelamwich.com/tag/protein/
g. http://www.wisegeek.com/what-are-lectins.htm
h. http://thescrumptiouspumpkin.com/2012/02/06/winter-vegetable-pasta-with-white-wine-and-parmesan/
i. http://fitnessmentality.com/bad-carbohydrates-in-a-relationship-with-bad-carbs
j. http://www.prevention.com/health/health-concerns/fight-cholesterol-these-healthy-fats
k. http://healthfindersmn.org/gethealthy/?story_id=245469
l. http://www.precisionnutrition.com/research-review-balancing-fats
m. http://themicrogardener.com/getting-a-small-kitchen-garden-started/
n. http://www.healthyagingcode.com/healthy-aging-latest-news/healthy-eating-plant-based-diet/
o. http://renegadehealth.com/blog/2013/07/29/5-food-sources-for-5-key-vitamins-minerals
p. http://mylovelydietmealplans.blogspot.com/2013/05/use-of-dietary-supplements.html
q. http://www.supergoodstuff.com/
r. http://www.atoneonline.com/blog/2011/vitamin-deficiencies-enzyme-deficiencies-go-hand-in-hand/
s. http://arch1design.com/blog/latest_environmental_health_news/health-news/dietary-supplements-working/
t. http://www.ironmagazine.com/2011/new-bill-seeks-to-ban-consumer-access-to-dietary-supplements/
High Sodium
9/10 Americans
3,400 ml. vs 1,500 ml recommended
77.9 million American adults
Leading risk factor for death in women
200,000 deaths/year
Children twice as likely to develop
High blood pressure, stroke, heart failure, osteoporosis, stomach cancer, kidney disease, kidney stones, enlarged heart muscle, headaches
School meals
Less burgers, fries, pizza
Healthier alternatives
Community farmer markets
Will power, motivation
Cooking meals
People interested in health
Looking to better oursleves
Breakfast, lunch, dinner, plus snacks
Eating on a Budget
Fast food
Avoid when possible
Ask about nutrition values
Avoid unhealthy toppings
Bacon, heavy salad dressing, extra sauce
Dining Hall
Breakfast - important for energy
Snacks - more frequently, smaller portion
References 17-18
Watch your portion
Buffet, go back for more if needed
Half plate should be non-starchy vegetables(broccoli, spinach, mushrooms)
Avoid deep fried/crispy foods
Vegetable instead of cream based soups
Lean meats from deli, lots of veggies
Limit condiments
Calorie free beverage (water, skim milk)
Marquette Co op
Make a list
Stick to it
Buy bulk
Coupons
Generic
Reference 19
Should we become vegetarians?
YES
Reduced risk of developing chronic diseases
Vegetarians tend to have less heart disease, high blood pressure, diabetes, and obesity than non-vegetarians (5)
It is cruel and unethical to kill animals for food
Scientific studies prove that warm blooded animals experience feelings of stress, pain, and fear (14, 17)
You'll live longer
Switching from a standard American diet to a vegetarian diet can add 13 years to your life (13)
NO
Being vegetarian does not necessarily lower our environmental footprint
All people's action make a difference---not just a single act like not eating meat (6, 14)
Concept of survival of the fittest
It is natural for human beings to farm, kill, and eat other species (7)
Meat is the most convenient protein source available
One serving of meat provides all the essential amino acids, as well as essential nutrients such as iron, zinc, and B vitamins (8, 14)
Vending machines in schools, should we have them?
Easy access to food
Time saving
Can contain healthy foods
Revenue for school
http://www.buzzle.com/articles/vending-machines-in-schools-pros-and-cons.html
Cons
Advertising unhealthy food
Contributes to bad eating habits
Sugar crash during school
Not benefiting the students,
only making profit for school

20-22
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