... | | | | | | Contents The Disease and Statistics 2 Suggested Dietary Recommendations 4 Benefitial foods (Fisher, 2011) 5 Vegetables 5 Fruits 5 Meats and Proteins 5 Grains 5 Dairy 6 Oils and SUgars 6 Foods to take it easy on (Fisher, 2011) 7 One Day Menu - Home 8 One Day Menu - Restaurant 9 One Day Menu – Restaurant Analysis 10 Food Groups and Calories Report 10 Nutrients Report 10 Honor’s Food Groups and Calories Report 11 Honor’s Nutrients Report 12 One day Menu-REstaurant Recipes re-write 14 Breakfast - Lyonnais Potatoes 14 Lunch - CHICKEN Bowl 14 Dinner – Mini Chocolate Cup with Raspberry Mousse 14 Bibliography 15 The Disease and Statistics The United States spent over 444 billion dollars on health care services and lost productivity due to a serious problem, heart disease. Heat disease is a broad term used to describe a range of diseases that affect a person heart. The various diseases that fall under the this umbrella include, diseases that affect your blood vessels (coronary artery...
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...Grains (oz eq) i ..................................... Meats/Meat Alternates (oz eq) ............. Fluid milk (cups) l .................................. | 5 (1) e00000007–10 (1) j0 k5 (1) | 5 (1) e00000008–10 (1) j0 k5 (1) | 5 (1) e00000009–10 (1) j0 k5 (1) | 21⁄2 (1⁄2)33⁄4 (3⁄4)1⁄23⁄41⁄21⁄21⁄218–9 (1)8–10 (1)5 (1) | 21⁄2 (1⁄2)33⁄4 (3⁄4)1⁄23⁄41⁄21⁄21⁄218–10 (1)9–10 (1)5 (1) | 5 (1)5 (1)1⁄211⁄41⁄21⁄23⁄411⁄210–12 (2)10–12 (2)5 (1) | Other Specifications: Daily Amount Based on the Average for a 5-Day Week Min-max calories (kcal) mno ................. Saturated fat % of total calories) no ..... Sodium (mg) np ..................................... | 350–500< 10≤ 430 | 400–550< 10≤ 470 | 450–600< 10≤ 500 | 550–650< 10≤ 640 | 600–700< 10≤ 710 | 750–850< 10≤ 740 | Trans fat no ........................................... | Nutrition label or manufacturer specifications must indicate zero grams of trans fat per serving. | a In the SBP, the above age-grade groups are required beginning July 1, 2013 (SY 2013–14). In SY 2012–2013 only, schools may continue to use the meal pattern for grades K–12 (see § 220.23). b Food items included in each food group and subgroup and amount equivalents. Minimum creditable serving is 1⁄8 cup. New requirements | Implementation...
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...technology-intensive and competition from developing countries with their low production costs keeps increasing, farmers are forced to increase the productivity, but keep the costs reasonable for the market. Staying in business may become very challenging for small farmers who use traditional way of feeding cows and raising them on pasture. At the same time efficient way of production does not always mean environmentally friendly or health conscious way. The recent researches showed that the products of the farms that practice low input or organic dairy production system tend to be healthier than the same products manufactured conventionally. The main argument of the study states that organic milk contains more “good” fatty acids (saturated, monounsaturated and polyunsaturated fat acids). Nowadays the contribution of these acids to the rise of heart diseases more recently is being questioned because the components of the fatty acids have a positive influence on health meaning that they reduce risk of serious diseases such as cancer, etc. The article compares the concentration of the fatty acids in organic and non-organic milk. There were 109 milk samples from 10 typical organic and 10 non-organic farms and 5 farms that use low input production system due to economic reasons. The equal number of both types of farms was chosen from two different areas, North East England and South West Wales. Another 5 low input farms were located in South West Wales. Such diversification avoids climate bias due...
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...Calories from fat: 38% Fat per serving: 1.4g Saturated fat per serving: 0.4g Monounsaturated fat per serving: 0.5g Polyunsaturated fat per serving: 0.2g Protein per serving: 2.7g Carbohydrates per serving: 2.5g Fiber per serving: 0.2g Cholesterol per serving: 53mg Iron per serving: 0.2mg Sodium per serving: 123mg Calcium per serving: 13mg Ingredients * 8 hard-boiled large eggs, shells removed * 1/4 cup plain fat-free yogurt * 2 tablespoons low-fat mayonnaise * 2/3 cup cooked cubed peeled baking potato * 1 teaspoon curry powder * 1/2 teaspoon salt * 1/2 teaspoon grated peeled fresh ginger • 1/8 teaspoon hot pepper sauce • 2 tablespoons chopped green onions (optional) Preparation Slice eggs in half lengthwise; remove yolks and reserve 4 whole yolks for another use. Combine yogurt and next 6 ingredients (through hot pepper sauce) in a medium bowl; mash with a fork. Add remaining yolks; beat with a mixer at high speed until smooth. Spoon about 1 tablespoon yolk mixture into each egg-white half. Cover and chill 1 hour. Garnish with green onions, if desired. Note: To perfectly center the yolks before hard-boiling the eggs, wrap a rubber band around your egg carton and refrigerate the carton on its side for several hours or overnight. 2. Ginger and Carrot Soup Prep Time: 20 minutes Cook Time: 40 minutes Total Time: 2 hours Yield: Serves: 8 (serving size: 1 cup) Nutritional Information Calories per serving: 114 Fat per serving:...
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...FOODS YOU SHOULD NEVER EAT Foods that Make You Fat and Destroy Your Health Page | 1 Copyright ©2010 Eat Healthy Secrets ISBN XXXXXXXX All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, recording, or otherwise, without the prior written permission of the author. Printed in the United States of America Page | 2 Table of Contents INTRODUCTION ..............................................................................................................5 THE DANGER OF PROCESSED FOODS ......................................................................8 REFINED SUGAR IS POISON ......................................................................................12 THE TRUTH ABOUT FAT .............................................................................................27 WHY YOU SHOULD AVOID HIGH FRUCTOSE CORN SYRUP ..................................32 WATCH OUT FOR ASPARTAME .................................................................................40 AVOID MONOSODIUM GLUTAMATE ..........................................................................55 OTHER FOOD ADDITIVES YOU SHOULD AVOID ......................................................62 THE PROBLEM WITH BREAKFAST CEREALS ..........................................................73 THE PROBLEM WITH DIET SODAS ......................................................................
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... calcium b. carbohydrates c. fat 2. Whole-grain foods like brown rice and whole wheat bread are better choices than white rice and white bread because whole-grains... a. contain more fiber b. contain more vitamin C c. cost less 3. A doughnut has... a. more sugar than bread b. more fat than bread c. less fiber than bread all of the above Q: 1. Which of the following nutrients is needed to build and maintain the structural components of the body? Carbohydrates Protein Fat Fiber 1. Which of the following foods contains cholesterol? a. peanut butter b. chicken c. strawberry jam 2. Our bodies make cholesterol in the... a. liver b. brain c. bones 3. High blood cholesterol may increase your risk of getting: a. cancer b. heart disease c. arthritis 1. The _______________ shows the last day a food should be EATEN. a. sell-by date b. best-if-used by date c. expiration date 2. The _______________ shows the last day a food should be SOLD. a. sell-by date b. best-if-used-by date c. expiration date 3. The date stamped on milk is the _______________. a. last date the milk should be sold b. sell-by date c. both a and b 4. The date stamped on packaged cereals is the _______________. a. pack date b. best-if-used-by date c. expiration date 1. Fat does NOT... a. store important vitamins b. make foods taste good c. help you keep a healthy weight 2. All of the following EXCEPT ----- will reduce the amount of fat in your diet. a. drinking skim...
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...According to the “Face the Fats” sections bad fats are considered saturated fats and trans fats. These fats will clog arteries and cause heart disease and heart attacks. These fats are often found in foods we enjoy to eat or that taste good. Fast food, deserts, and toppings that we place on foods are usually loaded in these types of foods. Better fats are monounsaturated fats and polyunsaturated fats. These are considered better fats due to the fact that they help reduce the risk of heart disease. Monounsaturated fats are fats that have double bonded carbon in their molecules and are usually liquid at room temperatures and become more solid when cooled or chilled. Polyunsaturated fats are fats that typically have more than one double bonded carbon in the molecule, and they are also liquid at room temperature but tend to become solid when chilled or cooled. Saturated fats are defined as fats that contain triglycerides that contain only saturated fatty acids. They can be found in foods that contain cheese, lard, or butter. Unsaturated fats are fat acids that contain double bonded chemicals that eliminate hydrogen atoms. Trans – fatty acids are usually found in man made products. They are created in an industrial process that’s adds hydrogen to liquid vegetable oils to make them solid. This type of fat can be found in most fast food products. Hydrogenated fats are found in margarine and vegetable shortenings. They are created by the forcing of hydrogen into liquid oil. They are...
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...Coconut Oil: Why it is Good For You In this article, fats and oils are used interchangeably but in a strict sense, oil usually means liquid at room temperature and fat usually means solid at room temperature. However, coconut oil is solid at temperatures under 76 degrees F. So if you live at temperatures of 76 degrees F or more, coconut oil is liquid; if less than 76 degrees F, coconut oil is a fat. Saturated fat – one that has a small degree of unsaturation or double bonds and tends to be more solid at room temperatures lower than 76 degrees F. Example: butter, coconut oil. Monounsaturated oil – Contains some saturated fat but is largely oleic acid, a mono-unsaturated oil, which contains only one double bond. Example: Olive oil. Polyunsaturated oils – poly means many, so this means that the fat has more than one double bond. Example: linoleic (omega-6) acid has two double bonds; alpha-linolenic (omega-3) acid has three double bonds; arachidonic acid has four double bonds. The following information comes from the research of Ray Peat, Ph.D. and Mary G. Enig, Ph.D. References are given where applicable. I recommend only three types of fats to my clients: extra virgin olive oil, organic or, preferably raw butter, and organic coconut oil. Most people understand the first two but cringe at the thought of eating coconut oil. Here’s why I recommend coconut oil to everyone. Coconut oil has been used as cooking oil for thousands of years. Popular cookbooks advertised...
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...N TIO AL EN E FO CASE TUD EACHIN N IENCE NATIONAL CENTER FOR CASE STUDY TEACHING IN SCIENCE HIN A Light Lunch? A Case in Calorie Counting by Brahmadeo Dewprashad Department of Science Borough of Manhattan Community College The City University of New York and Geraldine S. Vaz Ambulatory Care Department Jamaica Hospital, Queens, New York Before Class A. Read the following case study. B. Locate and read the following article: United States Department of Health and Human Services and United States Department of Agriculture. 2005. Dietary Guidelines for Americans 2005. http://www.cnpp.usda.gov/Publications/DietaryGuidelines/2005/2005DGPolicyDocument.pdf C. Complete the Pre-Case Study assignment individually and submit two weeks prior to undertaking the case study in class. The assignment will be graded and returned to you at least a week before you undertake the case study. Also, attempt answering the case study questions as you will be required to share your responses with group members during the in-class case study session. In Class D. Work in your assigned group and formulate responses to the case study questions. Select a team member to moderate the discussions. After Class E. Complete the Post-Case Study questions and submit along with an individual write-up of answers to the case study questions. “A Light Lunch?” by Dewprashad and Vaz Page 1 NATIONAL CENTER FOR CASE STUDY TEACHING IN SCIENCE The Case “Look at this pair of jeans. Don’t you think...
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...D1 Evaluate the impact of social inequalities in society. In this task there will be a discussion on the impact of social inequalities in society. I will explain how the different social groups’ including religion, ethnicity, age and gender can benefit the society but also face difficulties in terms of health and well being. Lower class people who are unemployed and depend on the government to support themselves live a poorer quality of life. This has a huge effect on levels of health and well being. For example, overcrowding in a home can affect health of an individual. The overcapacity of people living under the same roof creates respiratory infections from bacteria and dirt. This mainly involves the lower respiratory tract, which affect the airways and lungs. This has an affect and links to age. It is said that children tend to get more upper RTIs than adults because they have not yet built up immunity (resistance) to the many viruses that can cause these infections. Also, children may not develop well as they will suffer from vital capacity. Children in a lower class family are vital as they are needed so that they can work and contribute to the family income. Therefore, lower social groups face overcrowding as a huge factor affecting health and wellbeing. Additionally, this minimises life expectancy as the illness may not get any better especially in the living condition they are in. As the lower classes are put on the waiting list, this can possibly deteriorate their...
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...Nutrition and Lifestyle Sleep ===== If you attached an electroencephalograph to a person's head, you can record the person's brainwave activity. An awake and relaxed person generates alpha waves, which are consistent oscillations at about 10 cycles per second. An alert person generates beta waves, which are about twice as fast. During sleep, two slower patterns called theta waves and delta waves take over. Theta waves have oscillations in the range of 3.5 to 7 cycles per second, and delta waves have oscillations of less than 3.5 cycles per second. As a person falls asleep and sleep deepens, the brainwave patterns slow down. The slower the brainwave patterns, the deeper the sleep -- a person deep in delta wave sleep is hardest to wake up. At several points during the night, something unexpected happens -rapid eye movement (REM) sleep occurs. Most people experience three to five intervals of REM sleep per night, and brainwaves during this period speed up to awake levels. If you ever watch a person or a dog experiencing REM sleep, you will see their eyes flickering back and forth rapidly. In some people, arms, legs and facial muscles will twitch during REM sleep. Periods of sleep other than REM sleep are known as NREM (non-REM) sleep. REM sleep is when you dream. If you wake up a person during REM sleep, the person can vividly recall dreams. You must have both REM and NREM sleep to get a good night's sleep. A normal person will spend about 25 percent of the night in REM sleep...
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...Food Exchange | US Unit | Metric | Comments | Starches | 80 Calories | 15 g Carb., 3 g Protein, 1 g Fat | * bread * breads, other * tortilla * crackers * cooked cereals * dry cereals, unsweetened * dry cereals, sweetened * dry flour or grain * pasta * rice * corn * popcorn * potato (small) * potato, mashed * sweet potato * squash, winter * cooked beans, peas, lentils (add 1 meat exchange) | 1 slice 1 oz 1 (6") 4-6 (3/4 oz) 1/2 cup 3/4 cup 1/2 cup 3 Tbsp 1/2 cup 1/3 cup 1/2 cup 3 cups 1 (3 oz) 1/2 cup 1/3 cup 1 cup 1/2 cup | 1 slice 30 g 1 (15 cm) 4-6 (20 g) 125 ml 175 ml 125 ml 45 ml 125 ml 80 ml 125 ml 720 ml 1 (85 g) 125 ml 80 ml 250 ml 125 ml | * Most starches are a good source of B vitamins * Choose whole grain foods such as 'all natural, 100% whole wheat' bread, pasta, tortillas, and brown rice, etc. for nutrients and fiber. * Combine beans (starch & meat) with grains (starch) for their complimentary proteins and fiber * Combine grains (starch) with milk (milk) or cheese (meat) to compliment proteins. * Add additional fat exchanges for starchy foods prepared with fat. | Vegetables | 25 Calories | 5 g Carb., 2 g Protein | * raw vegetables * cooked vegetables * tomato or vegetable juice | 1 cup 1/2 cup 1/2 cup | 250 ml 125 ml 125 ml | * Choose more dark green leafy and deep yellow vegetables such as spinach, broccoli, carrots, and peppers. | Fruit | 60 Calories | 15 g Carb....
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...Check Point: Understand Your Fats and Fiber April Willis SCI/241 July 19, 2012 Dr. Gerald Shigekawa Check Point: Understand Your Fats and Fiber There are four types of fat. Although they have similarities, such as they all supply the body with energy and they all contain 9 calories per gram, some are better than others. It is important to consume all fats in moderation because of the high calorie content. The bad fats are saturated fats and trans fats. These fats raise your cholesterol and clog arteries, therefore putting you at a higher risk for heart disease. The better fats include monounsaturated fat and polyunsaturated fat. These fats are considered better because they can actually lower the body's cholesterol level, reducing the risk for heart disease. Saturated fats have a chemical makeup where the carbon atoms are saturated with hydrogen atoms. Saturated fats are usually solid at room temperature, a stick of butter for example. Unsaturated fats are liquid at room temperature and come from a plant, such as olive, peanut, corn, cottonseed, sunflower, safflower, or soybean oil. Trans fatty acids are an unsaturated fatty acid produced by the partial hydrogenation of oils. Too much of this in the diet can raise the cholesterol level in the bloodstream. Hydrogenated fat is a fat that is semi-solid at room temperature and is found in margarine, vegetable shortening, and may processed foods. The digestive system relies on fiber to function properly and reduce the risk...
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...N TIO AL EN E FO CASE TUD EACHIN N IENCE NATIONAL CENTER FOR CASE STUDY TEACHING IN SCIENCE HIN A Light Lunch? A Case in Calorie Counting by Brahmadeo Dewprashad Department of Science Borough of Manhattan Community College The City University of New York and Geraldine S. Vaz Ambulatory Care Department Jamaica Hospital, Queens, New York Before Class A. Read the following case study. B. Locate and read the following article: United States Department of Health and Human Services and United States Department of Agriculture. 2005. Dietary Guidelines for Americans 2005. http://www.cnpp.usda.gov/Publications/DietaryGuidelines/2005/2005DGPolicyDocument.pdf C. Complete the Pre-Case Study assignment individually and submit two weeks prior to undertaking the case study in class. The assignment will be graded and returned to you at least a week before you undertake the case study. Also, attempt answering the case study questions as you will be required to share your responses with group members during the in-class case study session. In Class D. Work in your assigned group and formulate responses to the case study questions. Select a team member to moderate the discussions. After Class E. Complete the Post-Case Study questions and submit along with an individual write-up of answers to the case study questions. “A Light Lunch?” by Dewprashad and Vaz Page 1 NATIONAL CENTER FOR CASE STUDY TEACHING IN SCIENCE The Case “Look at this pair of jeans. Don’t you think...
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...ARIZONA COOP E R AT I V E E TENSION College of Agriculture and Life Sciences AZ1126 12/06 FAT AND CHOLESTEROL UPDATE Introduction to Fat and Cholesterol For the past decade, health issues related to fat and cholesterol have captured the attention of the general public. Health experts have advised us to lower the amount of fat, saturated fat and cholesterol in our diets. The scientific evidence is clear that lowfat diets can help prevent chronic health problems such as heart disease, some types of cancer, diabetes and obesity. Roles of Fat and Cholesterol Both fat and cholesterol are natural components of the body that are necessary for good health. Fat supplies energy or calories that keep you alive. It also helps to cushion your body organs and protects them from injury. It is important in slowing down the digestive processes so that you are not hungry after a meal. Lastly, it aids in the absorption of several of the vitamins, including vitamins A, D, E, and K. For these reasons, too little fat is just as unhealthy as too much. Cholesterol, which is similar to fat, is necessary for nerve function, sex hormone production, and the production of vitamin D from sunlight exposure to the skin. Humans generally make all the cholesterol they need. And, it is found only in animal or dairy products, and eggs. Cholesterol is carried by two different proteins in the blood, found only in the body. HDL protein, also known as “good” cholesterol, carries cholesterol away from the body...
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