ACE Class Report #76: Nutrition and Psychology.
Begin: 7/3/2024
Finish: 10/16/2024
Title: Nutrition and Psychology
Instructor: Michael Bowden, David Crisp
Why I choose to take this class:
To learn about nutrition and how to maintain a healthy lifestyle and be healthy.
What I learned from this class:
Nutrition deals with food and how the body uses it. Food supplies the energy for living, provides substance that the body needs to build and repair its tissue and to regulate its organs and systems. Food provide nutrients to perform the following functions:
1) Material for building, repairing and maintaining body tissue.
2) Help regulate body processes, and
3) Fuel to provide energy. The body needs energy to maintain all its functions.
Kinds of Nutrients:
1) Water, 2) Carbohydrates, 3) Fats, 4) Proteins, 5) Minerals and 6) Vitamins.
The first four groups are called Macro Nutrients, the body needs large amounts. The last two groups are Micro Nutrients,, we need small amount.
Water:
The most critical nutrient. the body needs water to carry out all its life process. Water dissolves other nutrients and carry them to all the tissues. The chemical reactions that turn food into energy or tissue – building material can only take place only in a watery solution. Water carries away waste product and cools the body. Adults should consume 2 1/4 Quarts (2.4 liters) of water a day in beverages or water in food.
Carbohydrates:
Included all sugar and starches, main energy source. Each gram of carbohydrate provides about 4 calories. two kinds of carbohydrates are: simple and complex. Simple carbohydrates are sugar and have simple molecular structures. Complex carbohydrates includes starches and more complicated structures linked together. Raw sugar in food comes from: sucrose, lactose and fructose. Foods containing starches: beans, bread, cereal, corn, pasta, rice, peas and potatoes.
Fats:
A highly concentrated source of energy. Each gram of fat provides at least 9 Calories. All fats are composed of an alcohol called Glycol and Fatty Acids. A fatty acid consists of long chain of carbon atoms which hydrogen atoms are attached. There are three types of Fatty Acids: Saturated – has many carbon with hydrogen, mono unsaturated – is lacking one pair of hydrogen, and Polyunsaturated – contain at least 4 fewer hydrogen atoms that it can hold. A process called Hydrogenation can attach additional hydrogen atoms to the carbon chain on unsaturated fatty acids. Hydrogenation produces Trans fat. Most saturated fat comes from food derived from animals; butter, lard, dairy products and fatty red meat. Some come from vegetable sources: like coconut oil or palm oil. Poly unsaturated Fatty acids are found in oils or plants as corn or soybean and fishes like Salmon and Mackerel contain Polyunsaturated Fatty acids are called essential fatty acids and must be included in the diet, because the body cannot manufacture them. These essential fatty acids serve as building blocks. Common sources of monounsaturated Fatty acids includes olive and peanuts.
Protein:
Provides energy – 4 calories per gram, but more importantly protein serve as one of the main building materials of the body. Muscle, skin, cartilage and hair are largely made up of proteins. In addition, every cell contains protein called enzymes, which speeds up reactions. Cells could not function without enzymes. Protein also serves as hormones (chemical messengers) and as antibodies (Disease fighting chemicals). Best sources of protein: cheese,eggs, fish,lean meat and milk,, cereal, grains, legumes, nuts and vegetables also supply protein.
Minerals:
Are needed for growth and maintenance of body structure. They are also needed to maintain the composition of digestive juices and fluids that are found in and around cells. Only small amounts of minerals are needed each day. Minerals are inorganic compounds. Plants obtain minerals from water or soil. Animals get minerals by eating plants or plant eating animals. Minerals are not broken down by body. Required minerals includes: Calcium – blood clotting, chloride, magnesium, phosphorous, potassium, sodium and Sulphur. Calcium, magnesium and phosphorous for healthy bones and teeth. Other minerals that are needed in trace amount: chromium, copper, fluoride, iodine, iron, manganese, molybdenum, selenium and zinc. Iron is needed to build hemoglobin – oxygen carrying molecules. Manganese and zinc required for normal action of various enzymes. Green leafy vegetables, whole grain bread, cereal, seafood and liver are good sources of trace elements.
Vitamins:
Are essential for good health to regulate chemical reactions to convert food to energy and tissues. There are 13 vitamins and are divided into water-soluble vitamins – B, C and others. And fat-soluble vitamins are: A, D, E and K, dissolves in fat, small amount of these compounds are needed daily.
Fiber:
Dietary fiber consist of complex carbohydrates that cannot be absorbed by the body. Fiber passes out of the Body as waste. Fiber moves food along through the stomach and intestines, helps prevent constipation. Good source of fiber include whole grain bread, cereal, beans, peas, vegetables and fruits.
Eat a balanced diet:
That includes all food groups: fruits, vegetables, grains, protein and dairy. Recommended moderate to vigorous physical activity for at least 30 minutes a day. Limit intake of saturated fats, trans fat an cholesterol. Limit intake of sodium and sugar and beware of alcohol. Do not overeat. Store and cook food properly. Evaluate claims about food and dietary supplements carefully and read food labels.
Basal Metabolic Rate (BMR):
BMR is the calories needed to keep your body functioning i.e.. breathing, sleeping,keeping the body warm and any voluntary movements. Your daily calories need is based on your BMR and your activity level. BMR is calculated as:
Height: Men 5 feet 10 inches Women 5 feet 4 inches
First 5 feet: 106 100
Add inches X: 6 per inch 5 per inch
60 20
Total BMR: 106+60=166 100+20=120
Multiply by 10: 1660 Calories 1200 Calories
Or you can multiply your idea weight at your height X10 to get the BMR.
Ideal weight 160 120
at height X10 1600 1200
Daily activities low multiply X 30%, Moderate X 50% and active X 100%
BMR 1660 1200
Low X 30% 2198 1560
Moderate X50% 2490 1800
Active X 100% 3320 2400
These are the calories needed based on your lifestyle activities for men and women.
To loose 1 pound of fat, you it take 3500 calories.
BMR is the minimum calories required to keep our normal bodily functions going.
Be careful of alcohol, each ounce of alcohol has 70 calories.
Beware of fad diets it could hurt your body. Most important is to maintain you lean muscle mass.
How will this class contribute to my success upon release:
This class taught me a lot about nutrition and how to keep fit and maintain a healthy weight and lifestyle. This information will be shared with my family, immigrant and geriatric communities which I volunteer my teaching and tutoring services.
