Nutrition and Health Review

Nutrition

• Building Blocks of Protein

  • Amino acids are the fundamental building blocks.

• Complete & Incomplete Proteins

  • Complete Proteins:
  • Contain all essential amino acids.
  • Examples: Animal products (meat, eggs, dairy).
  • Incomplete Proteins:
  • Lacking one or more essential amino acids.
  • Examples: Plants and legumes.

• Classes of Essential Nutrients

  • Macronutrients:
  • Proteins
  • Fats
  • Carbohydrates
  • Water
  • Micronutrients:
  • Vitamins
  • Minerals

• Types of Fats

  • Saturated Fats: Should be avoided.
  • Unsaturated Fats: Healthier options.
  • Trans Fats: Highly unhealthy and should be avoided.

• Healthy Eating Patterns from the Campus Food Project

  • U.S. Style Pattern:
  • Nutrient-dense forms and appropriate amounts of US typical foods.
  • Healthy Vegetarian Pattern:
  • Includes legumes, processed soy, nuts, seeds, whole grains.
  • Excludes meat, poultry, seafood.
  • Healthy Mediterranean-Style Pattern:
  • Emphasizes fruits and seafood, contains less dairy.
  • Associated with lower heart disease and mortality rates.

• Macronutrient Calculations

  1. Caloric Intake Based on a 2000 Calorie Diet
  • Carbs (40%): 2000 imes 0.40 = 800 ext{ calories}
  • Proteins (25%): 2000 imes 0.25 = 500 ext{ calories}
  • Fats (35%): 2000 imes 0.35 = 700 ext{ calories}
  1. Grams of Each Macronutrient
  • Carbs: 800 / 4 = 200 ext{ g}
  • Proteins: 500 / 4 = 125 ext{ g}
  • Fats: 700 / 9 ext{ g} ext{ (Note: The total calorie should actually be 700, correction from previous calc)}

Weight Management

• Total Energy Expenditure Components

  • RMR (Resting Metabolic Rate): 65-70%.
  • Energy to Digest Food: 10%.
  • Physical Activity: 20-30%.

• BMI:

  • Useful mainly for assessing health risks among obese individuals.

• Eating Disorders

  • Anorexia Nervosa: Intense fear of weight gain; self-starvation.
  • Bulimia: Binge eating followed by purging.
  • Binge Eating: Large food intake episodes with a sense of loss of control.

• Muscle Mass Benefits

  • Higher resting metabolism rates with increased muscle mass.

Stress Management & Sleep

• Improving Sleep Quality

  • Limit screen time, caffeine, and be aware of pre-bedtime diet.
  • Regulate circadian rhythm.

• Definition of Stress

  • Bodily reaction to challenges or changes needing adaptation.
  • Signs/Symptoms: Increased heart rate, anxiety, mood swings.

Cardiovascular Disease & Diabetes

• Cholesterol Types

  • HDL: Good cholesterol.
  • LDL: Bad cholesterol.

• Insulin Sensitivity

  • Inactive overweight individuals may experience insulin resistance/prediabetes.

• Types of Diabetes

  • Type 1: No insulin secretion from the pancreas.
  • Type 2: Insufficient insulin secretion or resistance to insulin action.

• Risk Factors

  • Abdominal fat increases cardiovascular disease risk.

• Preventing Type 2 Diabetes

  • Engaging in cardiovascular endurance training.

Cancer

• Cancer-Fighting Foods

  • Foods rich in antioxidants: citrus fruits, kiwis, oranges, spinach, fiber-rich foods.

• Fiber Types

  • Soluble Fiber: Slows glucose absorption and reduces cholesterol absorption.
  • Insoluble Fiber: Adds bulk to stool, facilitating passage through intestines.

• Cancers and Causes

  • Head & neck cancers: linked to smoking and alcohol abuse.
  • Colon cancer: associated with high fatty red meat diets.

Substance Use & Misuse

• BAC (Blood Alcohol Concentration)

  • Legal limit: 0.08%.
  • Factors influencing BAC: Alcohol amount consumed, genetics, body weight, body fat.

• Addiction Definition

  • Chronic condition causing compulsive behaviors despite harm.

• Effects on College Students

  • Academic and social impacts, higher risks due to stress, coping methods, and social pressures.

• Substances Commonly Abused

  • Alcohol and marijuana.

• Counseling Sessions Available

  • 10 sessions without charge at Henderson Counseling Center.

Sexually Transmitted Infections

• Cervical Cancer Linked STI

  • Human Papillomavirus (HPV).

• Major STIs

  • HIV, Chlamydia, Gonorrhea, HPV, Herpes, Hepatitis, Syphilis.

Environmental Health

• General Notes

  • Women typically have higher body fat and less water, which affects intoxication levels.
  • Healthy eating includes focusing on unsaturated fats.
  • BMI estimates obesity prevalence at 65%.
  • Various signs of stress include hair loss and insomnia.
  • Visceral fat is particularly dangerous for health.

• Nutritional Stress Management

  • Avoid caffeine, inflammatory foods, sugars, and alcohol to reduce stress effects.