Nutrition 101

hello my identify is Dorothy McFadden one of the cross-file dieticians with the bariatric program at st. Luke's Hospital today I'm in presenting nutrition 101 to understand nutrition you need to understand the macronutrients carbohydrates protein and fat so I'm going to start off is speaking to you about carbohydrates which mostly is our energy nutrient carbohydrates supply an immediate source of energy and four calories per gram the preferred fuel for your intelligence muscles and other organs and it renders all the cells of your torso with energy to perform all activities of daily living so you unquestionably opt carbohydrate over other sources of fuel how much carbohydrate do you need 45 to 55 percent of your total vitality intake or calories should come from carbohydrate the American Diabetes Association recommends a minimum of 130 grams of carbohydrate per daytime and the average American exhausts over 200 grams of carbohydrate per epoch so let's just say if you were eating 1,800 calories you would feed about 203 grams of carb if you want a 1500 calorie you would ingest about 169 grams of carbohydrates too much carbohydrate if you devour too much carbohydrate it's stored under the liver and muscle cells to be available as energy when the body needs it the collected carbohydrate is called glycogen anything not accumulated as glycogen is stored as overweight if you have too little carbohydrate you end up with extreme lethargy muscle cramps declined brain purpose or like a mental gloom because the carbs are the body's wished ga and likewise the preferred fuel for the psyche an extreme low-pitched carb nutrition can lead to ketosis and use of form fatty for intensity and the side effects of this can be bad breath dizziness weakness fatigue lethargy headaches and even possible kidney damage if you're eating a highprotein diet with your low carbohydrate diet types of carbohydrate simple carbohydrates are what most people label as bad carbs are found in your processed foods such as soda candy fruit juice and other desserts simple carbohydrates that are good for you include fruit and lactose and lactose is a simple carbohydrate that's found in nonfat milk complex carbohydrates are what beings like to call good carbohydrates should contain at least 2 grams of fiber per serving complex carbohydrates are found in all plantbased menus they make longer for your organization to grasp they're found in whole wheat bread whole grain pastas brown rice beans and starchy vegetables and you starchy veggies include corn potatoes sweet potatoes peas and lima nuts other sources of carbohydrates fruit fresh or can't whole return not fruit juice whole grains oatmeal barley bulgur quinoa brown rice whole grain cereals starchy vegetables potatoes peas corn and lima beans and your dairy concoctions such as nonfat milk lowfat yogurt lowfat cheeses carbohydrates to limit or evade refined sugars which includes sugary snacks soda liquors candy and dessert entries white flour on names it's named as fertilized wheat flour or bleached wheat flour that aims it's been handled and it's white flour the whuoh the The world health organisation recommends merely 10% of your total calories come from simple carbohydrate so if you're eating 1,500 calories 150 calories our simple carbohydrate or only 38 grams the American Heart Association recommends that girls have 100 calories or 6 teaspoons per day or men have 150 calories or 9 teaspoons of sugar per period as your maximum the average American eats 400 calories from contributed carbohydrates per daytime 22 teaspoons worth so much more than the recommendation problems associated with increased carbohydrate intake include insulin resistance increased caloric intake increased blood pressure increased triglycerides or the fat in your blood decreased intake of calcium vitamin iron and zinc because those nutrients are being replaced with sugar soluble fiber it's also one of the purposes of your complex carbohydrates it helps you assimilate water and constitutes a gel which helps you feel full so when you chew foods of soluble fiber in them you feel full for longer it also aids lower your LDL or blood cholesterol tier which a lot of parties call your bad cholesterol it helps you maintain your blood glucose status by reducing the rise and blood glucose grades that are available after ingesting because the absorb the food is absorbed slower it begins less spikes and blood sugar so it helps you maintain blood sugar at a more ordinary tier and some examples of Seibel fiber are silom which is commonly found in Metamucil both firebrand apples pears legumes and barley fighting starch is also a part of fiber that defies digestion in the upper digestive pamphlet but feeds and induces swelling of affectionate bacteria or probiotics and the lower digestive region and these are found in legumes some results vegetables grains and cereals resistance starch such as poly dextrose sisal corn fiber are sometimes added to meat insoluble fiber insoluble fiber acts like a rinse and it swells in immensity assimilating much more than its value in water and provisions bulk it helps speed up the movement of nutrient through the digestive organisation and increases the incidence of constipation patterns include wheat bran symbol cereals corn bran some whole wheat nutrients vegetables and outcomes solid deemed to be or not fat is an essential nutrient it helps protect your body parts such as your nerve liver and kidneys that helps to balance your hormones it helps you save your body heat so your subcutaneous overweight or the fatty under the skin it's a longacting fuel source for low-pitched strength rehearsal and it accommodates value vitamins so vitamina d e and k too much fat in the food is stored in your solid cadres and adipose tissue and advances lipid degrees in the blood or solid in your blood too little fat can cause hair loss poor wound soothing poor mental function fatigue and skin stability problems and fat is very high in calories it adds 9 calories per gram more than double and with a doubled the amount of calories of carbohydrate each type of fatty saturated fat and trans solids saturated fatty is solid at apartment temperature is found in animal body tropical petroleums fried meat increased LDL cholesterol and cholesterol trans fatty is created from unsaturated fattens to hydrogen ization which is a chemical process it's found in sick margarine abridge and snack entries such as crackers cookies and commercial-grade baked goods and time to recap with the trans fatten if they start out with a health petroleum like corn petroleum but they change it chemically to make it solid at apartment temperature it is therefore is acting as saturated fat and raises LDL cholesterol the bad cholesterol and your total cholesterol polyunsaturated fatty acids and monounsaturated battery-acids or pujas and MUFAs polyunsaturated overweight our petroleums such as sunflower safflower and corn lubricant and a reduction your handbag or LDL cholesterol cholesterol and may decline your HDL or your good cholesterol monounsaturated fattens which are petroleums found in olive oil canola oil peanut reductions the LDL cholesterol minimum change in HDL which is a advantageous accomplish because the good cholesterol improves thwart heart disease and decreases your total cholesterol and omega6 fatty acids they are highly polyunsaturated and found in soybean corn safflower lubricants and poultry obesity and the issue is linoleic battery-acid and arachidonic battery-acid the optional scope of omega6 to omega3 is four to one the average American actually is often used to 1. so a much higher omega6 to omega3 rate increased omega6 leads to inflammation which can increase the risk of heart disease and allergies and make it 3 fatty acids omega3 fatty battery-acids are high Liam have polyunsaturated and they're found in seafood such as tuna mackerel salmon and implants beginnings such as nuts soy canola and flaxseed and include 1 Atlantic acid and epa and DHA epa and DHA assist in the prevention of heart disease high blood pressure or were living in cancer omega3 fatty acids are also commonly called fish oils because they're found in fatty fish sources of fat high in monounsaturated solids one serving size “wouldve been” 1/8 of an avocado one tsp of olive canola or peanut oil 8 massive olives half ounce nuts 2 teaspoons tahini paste 1 tablespoon sesame seeds polyunsaturated fattens one tea spoon spread margarine 1 teaspoon Mayo 1 tablespoon lowfat Mayo 1 tsp corn soybean safflower or sunflower lubricant 1 tablespoon of salad dressing 2 tablespoons of lowfat salad dressing or 1 tbsp of sunflower seeds saturated overweight 2 teaspoons of hammered butter 1 sliced bacon 2 tablespoons halfandhalf 1 tablespoon cream cheese 1 tablespoon turned ointment 1 teaspoon palm or coconut lubricant once you spoon thick butter 1 tablespoon abbreviated overweight butter or teeth 2 tablespoons coconut so what you can see is when you do light or lowfat makes you are eligible to have more of them trans fatties are in fried meat commercially cooked goods and any menus that say in their name hydrogenated or partly hydrogenated how much the World Health Organization recommends 30 percentage of your total calories to be solid and you don't want to limit saturated overweight to less than 7 percentage of your total calories trans solids are less than 1% of your total calories crosstalk to less than 300 milligrams per day so simply to kind of show you what this looks a lot like if you devour 2,000 calories it would be 64 grams of fatty for today 15 moment 5 as saturated 2.2 as trans fatty and if you do like a phone app to track your intake all this is broken down for you protein well as a weightloss surgery patient you hear a lot about protein they're the building blocks of the body that make up that are made up of amino battery-acids they is building your muscle mane scalp blood and your vital organs next to water protein is the most plentiful of nutrients in your body 60% is found in your skeletal muscle and it caters 4 calories per gram just like carbohydrate protein specifies precious enzymes that govern your bodily functions it ferries nutrients and oxygens and too wastes throughout the body and out of the body it constructs and maintains bend body mass and provides the immune function so how much protein do you satisfy need or too much protein excess calories are accumulated as solid multiply blood lipids because numerous protein nutrients are high in saturated overweight and it abridges calcium absorption too little protein causes the body to catabolize or eat itself or break down its own muscle it leads the protein malnutrition which can lead to hair loss loss of lean body mass and declined immune gathering recommended sums 15 to 25 percent of your total calories or you can do point 8 grams to 1.0 gram per kilogram form force which is on average 55 to 85 grams a day higher amounts are recommended for babies and children and pregnant women because they are growing and in infirmary patients with feelings and hospital cases with surgery and nonhealing curves and jocks necessary more protein for building up muscle and Prevention of muscle outage each type of proteins complete protein renders all the essential amino acids or building blocks of protein income solid and ended proteins do not contain all the essential amino battery-acids are is located within seeds nuts and legumes there are nine crucial amino battery-acids and 13 nonessential amino battery-acids and nonessential amino acids can be made by the body this concludes my presentation of nutrition 101 thank you very much

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