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BPK 110 (61)
Chapter 2

Kin 110 - Chapter 2

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Biomedical Physio & Kines
BPK 110
Leah Esplen

KIN 110 – CHAPTER 2 Moderation - Do not have too much of something or too little. Variety - Incorporate a lot of different foods in the diet for interest and different nutrients. Balance - A good balance of food groups, energy sources and other nutrients - Also energy input = output. Weight Management - To prevent gradual weight gain, decrease food intake while increasing exercise Physical Activity - 30 minutes to lower chronic disease risk - 60 minutes to prevent weight gain Food Groups - 2 cups of fruit - 2.5 cups of vegetables - 3 cups milk - 3 ounces of whole grain, rest enriched - Half intake as whole grain is the general rule Fats - Less than 10% of daily calories from saturated fat - Less than 300 milligrams/day for cholestrol - Trans fat low as possible - Total fat intake 20-35% of calories - Choose polyunsaturated and monounsaturated fatty acids Carbohydrates - Fiber rich - Little added sugar Sodium & Potassium - High sodium causes high blood pressure - Less than 2300 milligrams a day of sodium - Eat more potassium  Foods over supplements because foods have phytochemicals and natural occurring substances that reduce chronic disease risk  Excess body fat associated with chronic diseases MyPyramid - Variety, Moderation, Proportionality, Physical Activity, Gradual Improvement, Personalization Dietary Standards (Dietary Reference Intake): Set of values for recommended intake of nutrients - Canada: Recommended Nutrient Intakes - USA: Recommended Dietary Allowances - Estimated Average Requirement: Nutrient intake to meet needs of 50% of average population - Recommended Dietary Allowance: Nutrient intake to meet 97-98% of average population - Adequate Intake: Best nutrient levels for people - Tolerable Upper Intake Level: Maximum level of nutrients - Estimated Energy Requirement: Recommendations to maint
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