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    Lecture10 GEST1007 2024

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    Lecture10 GEST1007 2024

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    asa

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    Lecture10_GEST1007_2024

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    asa

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    8 views35 pages

    Lecture10 GEST1007 2024

    Uploaded by

    yanicr
    asa

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 35

    MCQ Practice

    • 1. Two classes of nutrients include … ?

    (A)DNA and RNA


    (B)Saturated fats and unsaturated fats
    (C)Fruits and vegetables
    (D)Water and vitamins
    (E)All of the above
    MCQ Practice
    2. Fats are used in the body for ….. ?

    (A)Signalling the body to sleep


    (B)Storing tissues
    (C)Storing protein
    (D)Storing energy
    (E)Storing water
    MCQ Practice
    3. Nutritionists recommend ….?

    (A)More fat
    (B)No more than 10% of energy from saturated fat
    (C)No more than 10% energy from unsaturated fat
    (D)No fat
    (E)All of the above
    Calories
    1 Calorie (nutrition)= 1kcal = amount of energy
    required to increase 1 liter of water 1 degree
    celcius= 4.184kJ
    Which is more nutritious ?

    Essential nutrients: Fat, carbohydrate, protein, water, vitamin, minerals

    6 3 4
    Which is more Nutritious?

    4 essential nutrients + 4 essential nutrients


    more nutrient dense
    Which is more nutritious ?

    Carbs, protein, vitamin, mineral, water, fiber – low sodium, low saturated fat, low calories
    FAD DIETS

    Prof. Garry Wong


    Fun in Health Science
    GEST1007
    19 and 24 September, 2024
    After today’s lecture you should

    • Know characteristics of a FAD diet

    • Know how to eat when on a ”Paleolithic diet” or


    ”Ketogenic diet”

    • Calculate number of calories used for an


    activity/exercise per minute for your weight
    Nutrition basics Review
    Macronutrients: required in relatively large
    amounts (measured in grams)
    Carbohydrates
    Protein
    Lipids/fats
    Water

    Micronutrients: required in small amounts


    (measured in milligrams or micrograms)
    Vitamins
    Minerals
    Food Guide Pyramid
    What is a FAD diet ?
    1. Quick weight loss
    2. Promotes nonstandard foods Beyonce juice detox diet
    or combinations of foods
    3. Excludes or diminishes some
    foods or nutrient groups
    4. Fashionable
    5. Advertised by celebrities
    6. Popularity
    7. Some limited scientific
    fresh lemon
    evidence of benefit in juice, maple
    specific situations (e.g. syrup, cayenne,
    and water (plus
    epilepsy, obesity).
    a laxative(泻药)
    in the morning
    https://www.betterhealth.vic.gov.au/health/he
    and at night)
    althyliving/weight-loss-and-fad-diets
    Comparison to nutritionist
    recommended variety, moderation
    and balanced diet
    Example 1: Paleo diet
    • Proposed 1970s
    • Other names: Paleolithic
    diet, Stone Age diet,
    hunter-gatherer diet and
    caveman diet
    • Nutrition plan of foods
    hunted and gathered for
    thousands of years.
    • Avoids processed and
    fatty foods
    • Not limited in food
    options
    • Does not control caloric
    intake
    • No salt
    • Some scientific evidence Paleolithic period – 2.5 million – 8000 b.c.
    good for diabetics

    www.mayoclinic.org
    Other scientifically proven benefits
    • Weight loss
    • Increased satiety
    • Reduced inflammation
    • Glucose tolerance, insulin sensitivity
    • Boost immune system
    • Improve lipid profile
    • Decrease lifestyle disease risk (heart disease,
    diabetes, cancer)
    Why paleo might work ?
    Ketodiet

    Halle Berry
    Example 2: Ketogenic diet
    • Proposed 1920s to treat
    epilepsy in children
    • Mimics body biochemistry
    during fasting
    • Promotes body to burn fat
    which produces ketones
    (ketogenic)
    • Low in carbohydrates
    • High in fat and protein
    • Nutrition plan of ketogenic
    foods.
    • May need micronutrient
    supplements
    Balanced:
    • Some scientific evidence
    Carbohydrates 45-65%
    short term weight benefits
    Fat 20-35%
    Protein 10-35%
    Ketodiet
    Example menu
    Breakfast: Mushroom omelet
    3 eggs
    3 mushrooms
    1 oz shredded cheese
    Butter
    43g fat, 25g protein, 4g carbohydrates, 490 calories

    Lunch: Caesar salad


    Iceberg lettuce
    6 oz rotisserie chicken
    1 oz Parmesan cheese
    2 tbsp Caesar dressing
    31.1g fat, 63g protein, 2.2g carbohydrates, 553 calories

    Dinner: Chicken breast with herb butter and vegetables


    1 chicken breast
    ¼ oz olive oil or butter for cooking
    Herb butter: 1.25 oz butter + chopped garlic + fresh herbs
    6 oz green beans
    8 oz leafy greens
    64g fat, 63g protein, 3g carbohydrates, 850 calories
    Total calories: 1,893 + snacks (nuts, beef jerky, cheese)
    For reference only
    Pathway for ketone production
    Scientific support for ketogenic diet
    • Epilepsy in children
    • Rapid weight loss usually within 2 weeks
    • Weight loss in obesity

    J Nutr2020;150:1354–1359.
    Class video
    • Visit SUM YUEN Vegetarian Restaurant in
    Taipa
    Calculating calories used when
    exercising (see lecture #2)?
    Calculating calories used per MET per
    min
    • Calories burned per MET per min = 3.5 x weight in
    kg ÷ 200

    • Example of a man weighing 60kg, sitting for


    one minute:

    3.5 x 60kg ÷ 200 x 1 min = 1.05 calories burned


    per MET per minute
    How many calories used ?
    • The number of calories consumed by 60 kg
    person sitting for 16 hours and sleeping 8
    hours

    1 (MET) x 1.05 (calories) x 60 (minutes) x 16


    (hours) + 0.9 (MET) x 1.05 (calories) x 60
    (minutes) x 8 (hours) =

    1008 calories + 453.6 calories = 1461.6 calories


    Calculating calories used when
    exercising ?
    • Calories used per MET per minute = 3.5 x weight in kg ÷ 200

    • Example: Garry 60kg, jogging for 40 minutes:

    First calculate: 3.5 x 60kg ÷ 200 = calories used per MET per minute =
    1.05

    The number of EXTRA calories Garry can therefore consume


    in a day following this routine would be:

    7 MET (jogging) x 1.05 calories x 40 minutes = 294 calories


    Calculating calories used when
    exercising ?
    • 294 calories equivalent in food
    • www.webmd.com/diet/healthtool-food-
    calorie-counter

    Two Chicken breast no skin 284 calories


    One McDonalds Hamburger 250 calories
    Steamed white rice 1.5 cups 300 calories
    Choi sum 1 kg 300 calories
    Summary
    • FAD diets come and go, some are useful for
    specific medical conditions, but do not adhere
    to the principles of a healthy diet for normal
    people.

    • Calories used during exercise can be


    calculated exactly and used to determine the
    amount of food needed to consume to be
    equal.
    Exercise #10 (1 point)
    Name:
    Student Number:

    • 1. How many calories do you use when you jog for 45 minutes ?

    • 2. What can you eat that is close to the amount of calories you
    used in the question above ?

    www.webmd.com/diet/healthtool-food-calorie-counter

    • 3. Will you gain weight or lose weight if you eat 1 McDonald’s


    hamburger after jogging 45 minutes ?
    The End

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