Which one(s) of these are signs that it is a fad diet?

They cut out carbs from your diet

They tell you the proper amount of exercise needed

Many people believe that meat is the best option for athletes. Is this true or false? If false, what is ONE reason eating plant-based diets are more beneficial to athletes?

False; plant-based diets have no cholesterol, improving blood flow to the body

False; plant-based diets create stronger muscles because of the compounds in plants

Which of these are true statements about having a plant-based diet?

Having a plant-based diet reduces the amount of fat in your blood

It increases pulmonary arterial hypertension

Which of the following best describes how to shop in the grocery store

Go around the main aisles and shop in the outer part of the store

Visit everything in the store to make sure you don’t miss anything

Go around the main aisles first to shop and then go into the center of the store.

Shop only in the middle aisles of the store.

What ingredients are copious in the Western diet?

Meat, sugar, vegetable oils, salt

Lactuca sativa, salt, sugar, oil

Which would be the best way to lose weight?

Eat smaller portions and focus on unprocessed foods

Which list of workouts are ALL upper body workouts?

Pushups, tricep extensions, sit-ups, shoulder press

Triceps extensions, push-ups, bicycles, jumping jacks

Sit-ups, glute bridges, bicep curls, squats

Which factor led to females in Okinawa to be the longest lived population in the world? (Blue Zones)

Focusing on making and keeping friends

What is the slogan that was used in the In Defense of Food documentary, and What does he mean by Food?

“Eat Food, Not Too Much, Mostly Plants”; Minimally Processed

"Eat plants, mostly food, not too much”; No Meat

"Eat plants, mostly food, not too much”; Minimally Processed

“Eat Food, Not Too Much, Mostly Plants”; Processed

Do animals contain more protein than plants, and if so how much more protein can you get from plants?

You can get adequate amounts of protein from plants or animals.

plants give 70% more protein than animals

Animals give you more muscle mass and an increased amount of iron resulting in more protein

3 eggs or 3 ounce piece of steak is equal to (in regards to protein)…

Cup of lentils or peanut butter sandwich

2 cups of blueberries or 4 cups of spinach

What is one thing a plant-based diet does for your health?

Reduces your chances of heart disease

Increases your chance of heart disease

Reduces your chances of living longer

Nutrition and Weight Management

Nutrition refers to the science that deals with the various factors of which food is composed and the way in which proper nourishment is brought about. Home Economics and Livelihood Education 7 Seibo College 152 Human nutrition involves properly feeding the people. It is therefore important to learn more about nutrition, taking into consideration the three (3) important factors: a. the food we eat b. the way it is digested, absorbed and used in the tissues of the body c. the kind of people for whom the food is intended Good health or “wellness” is not a matter of chance. Good health is a product of good nutrition which is the result of an adequate supply of essential nutrients in your body. Lack of these nutrients lead to illness or a condition known as “malnutrition”. Malnutrition occurs if there is an imbalance intake of nutrients or an inadequacy of one or any of the nutrients. Malnutrition are manifested in the following cases: 1. obesity due to overeating- Obesity occurs when a person eats more than what the body requires under normal condition. This results in an excess supply of calories that leads to obesity or overnutrition. 2. stunted growth of children due to lack of protein- If there is no sufficient supply of carbohydrates or fats protein is used by the body as an alternative source of energy. 3. under weight due to lack of carbohydrates- If the total amount of nutrients provided by the diet is insufficient , it results to undernutrition. What is good nutrition? Home Economics and Livelihood Education 7 Seibo College 153 What are the causes of malnutrition? 1. ignorance or lack of knowledge about proper food intake 2. low standard of living 3. limited food supply 4. emergence of calamities or social unrest 5. increased family size 6. poor eating habits What are food habits? Food habits mean one’s attitude towards food. If the body is fed by junk foods and became over/under supplied with particular vitamins, protein or other nutrients then the body will suffer from malnutrition. Let us identify the factors affecting food habits.  Education – knowledge about nutrition will help one to make wise decision about food.  Foods available - The kinds of food available to you usually are the foods you eat. Some foods can grow only in certain types of geographic locations and this determines the foods available in such locations  Religion - What foods people can eat or cannot eat have been dictated by their religious beliefs. For example, Moslems do not eat pork because Islam forbids them to eat it. Home Economics and Livelihood Education 7 Seibo College 154  Ethnicity – members of cultural groups formed their own living patterns which include food customs. It includes what food can or cannot be eaten.  Income/economic status – the type of food you choose depends on how money you have. Income dictates what food you can eat and how you eat them.  Convenience -. Meal management practices affect food habits because you can only prepare and eat foods you can easily cook with the facilities and the knowledge you have. Food habit refers to the way in which different people select , cook, serve and eat food that are available to them. Home Economics and Livelihood Education 7 Seibo College 155 Look at the diagram below for a better understanding. FACTORS THAT AFFECT FOOD HABITS FOOD HABITS Education Foods available Religion Convenience Economic status Ethnicit

Nutrition, Metabolism, and Body Temperature Regulation. Nutrient is a substance that promotes normal growth, maintenance, and repair. Major nutrients are carbohydrates, lipids, and proteins. Other nutrients include vitamins and minerals (and technically speaking, water).Complex carbohydrates (starches) are found in bread, cereal, flour, pasta, nuts, and potatoes .Simple carbohydrates (sugars) are found in soft drinks, candy, fruit, and ice cream.Glucose is the molecule ultimately used by body cells to make ATP.Neurons and RBCs rely almost entirely upon glucose to supply their energy needs.Excess glucose is converted to glycogen or fat and stored .The most abundant dietary lipids, triglycerides, are found in both animal and plant foods.Essential fatty acids – linoleic and linolenic acid, found in most vegetables, must be ingested. Dietary fats help the body to absorb vitamins, a major energy fuel of hepatocytes and skeletal muscle, and a component of myelin sheaths and all cell membranes. Lipids functions in smooth muscle contraction, control of blood pressure and inflammation. Cholesterol stabilizes membranes and is a precursor of bile salts and steroid hormones. The dietary requirements for lipids are higher for infants and children than for adults. The American Heart Association suggests that fats should represent less than 30% of one’s total caloric intake, saturated fats should be limited to 10% or less of one’s total fat intake, and daily cholesterol intake should not exceed 200 mg. Complete proteins that meet all the body’s amino acid needs are found in eggs, milk, milk products, meat, and fish.Incomplete proteins are found in legumes, nuts, seeds, grains, and vegetables. Essential amino acids are the building blocks for nonessential amino acids. Protein supply for nonprotein nitrogen-containing substances. Daily intake should be approximately 0.8g/kg of body weight. All amino acids needed must be present at the same time for protein synthesis to occur. Protein will be used as fuel if there is insufficient carbohydrate or fat available. The rate of protein synthesis equals the rate of breakdown and loss. Anabolic hormones accelerate protein synthesis. Vitamins are organic compounds needed for growth and good health. They are crucial in helping the body use nutrients and often function as coenzymes. Only vitamins D, K, and B are synthesized in the body; all others must be ingested. Water-soluble vitamins (B-complex and C) are absorbed in the gastrointestinal tract . Vitamin B12 additionally requires gastric intrinsic factor to be absorbed. Fat-soluble vitamins (A, D, E, and K) bind to ingested lipids and are absorbed with their digestion products. Vitamins A, C, and E also act in an antioxidant cascade. There are seven minerals are required in moderate amounts . These are calcium, phosphorus, potassium, sulfur, sodium, chloride, and magnesium. Dozens are required in trace amounts. Minerals work with nutrients to ensure proper body functioning. Calcium, phosphorus, and magnesium salts harden bone.

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