This document summarizes information from a chapter about eating well and healthy diets. It discusses the importance of food, defines a healthy diet as emphasizing whole foods like fruits and vegetables. It then covers the macronutrients of protein, carbohydrates, and fats. It also discusses dietary guidelines, labeling, common diets, and potential eating disorders and their signs. The document stresses eating a variety of whole, local foods and avoiding extreme dieting approaches.

1. Chapter 2 Eating Well Kristen Bonner

2. “Food touches every aspect of our lives. Our physical health depends on it; we cannot grow, heal, or function without it. It plays a central role in our social lives, connecting us to friends, family, history, and culture. It ties in to our emotions, nurturing as it nourishes, comforting us with memories we have attached to certain tastes. We might view food as an expression of love – a gift we give to those we cherish. Or we might see it as our enemy, a source of extra pounds that pile on with stress and fear.” Kristen Bonner

3. What is a Healthy Diet? Eat whole foods Emphasize fruits and vegetables Eat the amount and combination of whole foods that make you feel best Eat local, seasonal organic foods if possible Kristen Bonner

4. We may eat a large enough quantity of food, but the quality may be so poor that our bodies become deficient in the nutrients we need for good health Kristen Bonner

5. The Macronutrients Protein Carbohydrates Fats Kristen Bonner

6. Protein Amino acids – help our bodies grow, heal, digest, and detoxify Animal sources of protein – eggs, dairy products, and meat – contain all nine essential amino acids Plant sources of protein – beans, nuts, and seeds – lack some essential amino acids Kristen Bonner

7. Protein Protein deficiency – weakness, poor muscle tone, fatigue, dry and brittle hair and nails, slow wound healing, weakened immune system, blood sugar imbalances, and even depression. Kristen Bonner

8. Carbohydrates Provide most direct energy to our cells Simple (sugars) or complex (vegetables and grains) and are broken down into glucose Whole carbohydrate foods (fruits, vegetables, whole grains) contain fiber and refined carbohydrates in products made with white flour (cookies, crackers, bagels, or pasta) do not contain fiber Kristen Bonner

9. Carbohydrates Refined carbohydrates cause blood sugar to spike quickly – prompts your body to release insulin Insulin – hormone that escorts the blood sugars into the cells for energy Any energy that is not used right away is stored in the body as fat Kristen Bonner

10. Fats Makes you feel full and makes things taste good Needed to absorb vitamins like A for healthy skin and eyes; D and K for healthy bones and blood; and E for antioxidant properties Fats from whole foods contribute to healthy nerve development, hormonal balance, and sustained energy Kristen Bonner

11. Fats Natural fats: saturated, monounsaturated, and polyunsaturated Unhealthy fat: hydrogenated fat Kristen Bonner

12. USDA Food Guide Pyramid Kristen Bonner

13. Dietary Guidelines Aim for fitness Aim for healthy weight Be physically active each day Build a Healthy Base Let the pyramid guide your good choices Choose a variety of different grains daily, especially whole grains Choose a variety of fruits and vegetables daily Keep foods safe to eat Kristen Bonner

14. Dietary Guidelines Choose sensibly Choose a diet that is low in saturated fat and cholesterol and moderated in total fat Choose beverages and goods to moderate your intake of sugars Choose and prepare foods with less salt If you drink alcoholic beverages, do so in moderation Kristen Bonner

15. Healthy Eating Pyramid Kristen Bonner

16. Make Changes Practice first Eat breakfast – eat a substantial breakfast to avoid crashes that can set off cravings for sugar and stimulants like coffee Modify your snacks – plan ahead and have nutritious snacks available Kristen Bonner

17. Make Changes Plan lunch and dinner – plan for a vegetable, a protein food, a starchy vegetable or whole grain After you have practiced and made the changes, stock your kitchen with fewer processed foods Kristen Bonner

18. Reading Labels Read the ingredients Check the serving size Percent daily value Calories from fat – determine fat content of food Enriched – some nutrients removed Kristen Bonner

19. Reading Labels Fortified – nutrients have been added Labeling must be truthful, advertising can be misleading Look at how weight is listed – “net weight” includes any liquid while “drained” or “filled” weight tells you what actual food weighs Check the date – how fresh the food is Write to manufacturer or distributor for more information Kristen Bonner

20. Dieting Low-calorie dieting High-carbohydrate, low-fat diets High-protein, low-carb diets Kristen Bonner

21. Low-Calorie Dieting Most well known and most practiced and one of the most unhealthy Weight Watchers and Jenny Craig A method of calorie deprivation sometimes borders of starvation and cannot be sustained over a long period of time Kristen Bonner

22. Low-Calorie Dieting Drastic weight loss in the first few weeks, our bodies interpret this as famine and slow down metabolism so that we can survive on fewer calories Start eating normal number of calories, processing them more slowly and end up gaining weight Yo-yo dieting Kristen Bonner

23. High-Carbohydrate, Low-Fat Diets Eating without caloric restriction May be healthy for those who can tolerate high amounts of carbohydrates in their diets Carbohydrates should come primarily from fruits, vegetables, and whole grains People attempt to replace fats with highly refined, sugar-containing foods Kristen Bonner

24. High-Protein, Low-Carb Diets Will usually promote weight loss without calorie restriction Eliminating refined and processed foods without cutting out all carbohydrates Every diet needs to include lots of fruits and vegetables to be healthy Beware of aggressive marketing that claim to be healthy for high-protein diet Kristen Bonner

25. Human beings naturally vary in body shape and size Some of us have large frames, while others of us have small frames Many of us struggle endlessly with our weight Kristen Bonner

26. Eating Problems Anorexia nervosa Bulimia nervosa Binge-eating disorder (BED) Kristen Bonner

27. Anorexia Nervosa Characterized by the incessant pursuit of thinness, an intense fear of gaining weight, a distorted body image, and a refusal to maintain a normal body weight Restricting type that severely limit caloric intake by extreme dieting or fasting; also exercise excessively Binge-eating/purging type that have the same restricting behavior but also engage in bouts of gorging, followed by vomiting and/or abuse of laxatives or diuretics Kristen Bonner

28. Bulimia Nervosa Consists of episodes of binge eating and purging that occur an average of twice a week for at least three months Devouring an excessive amount of food in a brief period of time, often feeling out of control and unable to stop Purging behavior such as vomiting, abusing laxatives or diuretics, and/or excessive exercise occurs after the binge in an effort to get rid of any digested calories Kristen Bonner

29. Binge-Eating Disorder (BED) Disorder the comprises bingeing similar to bulimia, but without the purging behavior used to avoid gaining weight Feel a lack of control and engage in bingeing an average of twice a week Kristen Bonner

30. Eating Problems Estimated 5 million girls and women each year suffer from eating disorders Girls and women are much more likely to develop eating problems than male and account for 90% of all diagnosed eating disorders Kristen Bonner

31. Eating Problems Taught to see ourselves in relation to others, and to conform to societal ideals of thinness Compare ourselves to other women and model ourselves according to what we think men find attractive The way the media equates thinness with beauty and success further exacerbates the problem Kristen Bonner

32. Possible Signs of Disordered Eating Change in personality or behavior Unusual eating habits Compulsive exercising Physical symptoms Kristen Bonner

33. The reality is that no ethnic or socioeconomic group is immune to the dangers of disordered eating Kristen Bonner

34. Discussion What do you do to eatwell/healthy? Do you diet or have you ever tried dieting? Do you or anyone you know have/had an eating disorder? Kristen Bonner