Understand Your Fats and Fiber Samantha Erlitz SCI/241 October 10, 2013 Diana Layne Understand Your Fats and Fiber There are several types of fat, and fat is important to a healthy diet, but in the right quantities. Every gram of fat contains nine calories, regardless of the type of fat you consume. There are also certain fats that are healthier than others and some that are easier to recognize versus hidden fats. “A saturated fatty acid is one in which all the carbons in the fatty acid chain are saturated with hydrogen atoms.” (Grosvenor & Smolin, 2006) These fats can be most commonly found in animal foods, and dairy products. Unsaturated fats tend to be liquid, and do not contain the hydrogen saturation that the saturated
Instead, try some changes to your diet to include some of these stress-reducing foods. Stress-Reducing Foods Foods rich in vitamin B. These include oatmeal, lentils, chickpeas, quinoa, brown rice and other whole grains. Foods high in vitamin B have a calming effect on the body, helping to melt away feelings of stress and anxiety and enhance your mood. Foods rich in vitamin C. Citrus fruits, red peppers, spinach
Many fast food meals rely on added fats and sodium as a way to enhance the flavor of inexpensive or low-quality ingredients. The food is fast and cheap, the ingredients are often hyper-processed. Most processed foods include large quantities of sodium, fat, added sugars and other unhealthy ingredients to serve as flavor enhancers and
Not all fats, carbohydrates and proteins are good, so it is critical to select the correct and healthy one for the athlete and public in general. Good sources of fat that can be beneficial for anyone but most likely for athletes are: salmon, tuna, and trout, soybean oil, olive oil, flax seed, walnuts and leafy green vegetables, nuts, avocado, safflower oil, sesame oil, and olive oil. For carbohydrates we have: starch vegetables, legumes, fruits, dairy and whole grains. Last but not least we have the proteins. Good sources of proteins for my athlete can include: meats, lean meats, poultry, seafood, nuts and seeds, eggs, beans and peas, and processed soy
Introduction Understanding optimum nutrition is very important for a dancer. Within this section of my portfolio, I will discuss what optimum nutrition is and why it is crucial for a dancer to be able to evaluate their diet. I will then draw upon what the industry standard is for a dancer’s diet and the benefits it can have on the body. Furthermore, I shall keep a food diary and present a one day breakdown which will state the nutritional value of my food intake. After doing this I will compare my diet to that of the government guidelines and the sports science guidelines.
Consuming the proper amount of macronutrients in your diet is essential for proper health and growth of your body. Proteins are needed to keep the body growing properly and cell growth. Eating too little will cause slow development and eating too many, the body will store the protein as fat. Carbohydrates give the body energy, like eating a snickers bar full of nuts will give the body a boost of energy. Eating the proper amount of carbohydrates will help the body to not store an excess amount of fat.
The foods I replaced were cheese, eggs and potatoes. I replaced theses food items because they are where most of my fat intake came from. I wanted to lower my bad fat intake and up my healthy fat intake. It is important to stay within the guidelines for fat intake because if you don’t it can lead to some serious health problems. It can lead to cardiovascular disease, obesity, diabetes and high blood pressure.
: I will recommend that you see a dietician and talk to him or her about better eating choices. You will be fine if you’re eating changes and exercise. While you watch your favorite shows, you can have a little workout session. I am sure that you can add a little more walking to your daily lifestyle. Mr. Brown: Thank you for all your concern and advice nurse, I will look into having a better lifestyle.
I will continue to count calories, protein, sodium and etc. I will also record my exercise for the day. Before the year is over, I will analyze the data collected and compare it to the suggested values from MyPyramid. This is important because I will be able to live a healthier lifestyle and make better choices. “A food diary will allow you to spot at a glance any shortchanged food groups that could be potentially depriving you of important nutrients,” (Sheehan, 2012).
Nutrients Bacteria, like all living things, need nutrients to survive. Different types of food-poisoning bacteria can live on a range of foods, but most prefer food that is moist and high in protein such as meat, poultry, eggs, shellfish, milk and dairy products, cooked rice, pasta, or any product made from these foods. All these foods are subject to bacterial growth even after they have been cooked and served cold later. This is why such ready-to-eat items are classified as high-risk