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Definitions
- Nutrients - are obtained from food and used in the body to provide energy.
- Diet - the food and drink that are usually consumed.
- Fad diets - may include false theories of weight loss and advise consumers to follow inadequate diets.
Example of fad diets include those that:
- Ban a specific food or food group
- Suggest that food can change body chemistry
- Blame specific hormones (ex: insulin) for weight problems
- 10 Red Flags that signal bad nutrition advice:
- Promises a quick fix
- Warns of dangers from a single product or regimen
- Sounds too good to be true
- Draws simple conclusions from a complex study
- Based on a single study
- Dramatic statements that are refuted by reputable scientific organizations
- Lists of "good" and "bad" food
- Made to help sell a product
- Based on studies published without peer reviews
- From studies that ignore differences among individuals or groups
Basic nutrition
The nutrients that breakdown to yield energy the body can use are:
- Carbohydrate (CHO) = 4 calories/gram
- Fat (FAT) = 9 calories/gram
- Protein (PRO) = 4 calories/gram
(Alcohol provides 7 calories/gram)
Six classes of nutrients
- Carbohydrate:
- Complex carbohydrate - fiber content. Ex; bread, cereal, pasta, etc
- Simple carbohydrate - empty calories and goes directly into bloodstream. Ex: candies, soda, etc
- Fat
- Saturated fat - raises cholesterol, is solid at room temperature and found in animal products
- Unsaturated fat -(good fat) does not raise cholesterol, is liquid at room temperature and found in fish, nuts, and vegetable oils
- Protein
- Found in meat, fish, poultry, dairy products, beans and legumes
- Vitamins
- Essential nutrients required in recommended amounts for health
- Are used as helpers in metabolic processes.
- Minerals
- Some 16 minerals are known to be essential in human nutrition
- Not metabolized nor yield energy
- Water
- Carries nutrients and waste products throughout the body
- Helps to form the structure of large molecules
- Actively participates in many chemical reactions
- Acts as a lubricant and cushion around joints
- Serves as a shock absorber inside the eyes and spinal cord
- Serves as solvent for multitude of small molecules
- Aids in the body's temperature regulation
- Maintains blood volume
Comparing Diets Recommendations
| Diet |
Fat
(% kcal) |
CHO
(% kcal) |
Protein
(% kcal) |
CHO, very high protein
("the Zone Diet") |
30 |
40 |
30 |
CHO, very high protein and fat
("Atkins Diet") |
55 |
15 |
30 |
Moderate Fat
(recommended by American Dietetic Association) |
30 |
55 |
15 |
Conclusion
- There is no such a thing as a foolproof diet
- The best way to lose weight is to:
- Live a healthy lifestyle
- Eat a well-balanced diet
- Exercise
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