warm-up list your 5 favorite foods write why each food is your favorite
TRANSCRIPT
Warm-up
List your 5 favorite foodsWrite why each food is your favorite
Food and Your Body Weight
Why do you eat?
1. Hunger – the body’s physical response to food
2. Appetite – a desire to eat1. Sight or smell of food2. Time of day3. Your mood
3. Satiety – the full feeling
Breakfast is important!
When you wake up in the morning, you haven’t eaten for 10 to 12 hours!You need glucose (energy) for your brain to function!
Food provides energy
Calorie = measure of energyHow excess food energy is stored
Carbs Fat Protein
Glycogen Body Fat
How much energy do you need?
How much energy you need depends on how much energy your body is using.
Basal Metabolic Rate (BMR)
Definition: the minimum amount of energy needed to keep you alive when you are in a rested, fasting state, such as just after you wake up in the morning.
Calculate your BMR
An easy way to find out your approximate BMR is to add a 0 to your body weight.EX) If you weigh 135 pounds…your BMR would be 1,350.
How many calories do I need?
BMR + how active you areThe more active you are, the more energy your body usesThe amount of energy needed for an activity also increases as body weight increases
Energy Balance
When the amount of food energy you take in (eat) is equal to the amount of energy you use (activity) you are in balance
Energy In Energy Out
Gaining Weight
Eating more food than you burn will cause you to gain weight
Energy Out
Energy In
Losing Weight
If you eat less than you burn, you will lose weightEnergy In
Energy Out
Health Problem from being overweight
Heart disease and high blood pressureCertain forms of cancer: prostate, colon, and breastType 2 diabetesSleeping problems
A growing problem
Overweight – heavy for his/her sizeObesity - a condition in which there is an excess of body fat for one’s weight (20% above
recommended weight range)
Weight trends in the US
With more an more fast food restaurants
and kids being less active due to computers and
television, the obesity rate is growing throughout the
United States.
In the following slides watch the growing trend from
1991 – 2007.
Obesity Trends* Among U.S. AdultsObesity Trends* Among U.S. AdultsBRFSS, 1991BRFSS, 1991
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19%
Obesity Trends* Among U.S. AdultsObesity Trends* Among U.S. AdultsBRFSS, 1992BRFSS, 1992
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19%
Obesity Trends* Among U.S. AdultsObesity Trends* Among U.S. AdultsBRFSS, 1993BRFSS, 1993
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19%
Obesity Trends* Among U.S. AdultsObesity Trends* Among U.S. AdultsBRFSS, 1994BRFSS, 1994
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19%
Obesity Trends* Among U.S. AdultsObesity Trends* Among U.S. AdultsBRFSS, 1995BRFSS, 1995
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19%
Obesity Trends* Among U.S. AdultsObesity Trends* Among U.S. AdultsBRFSS, 1996BRFSS, 1996
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19%
Obesity Trends* Among U.S. AdultsObesity Trends* Among U.S. AdultsBRFSS, 1997BRFSS, 1997
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19% ≥20%
Obesity Trends* Among U.S. AdultsObesity Trends* Among U.S. AdultsBRFSS, 1998BRFSS, 1998
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19% ≥20%
Obesity Trends* Among U.S. AdultsObesity Trends* Among U.S. AdultsBRFSS, 1999BRFSS, 1999
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19% ≥20%
Obesity Trends* Among U.S. AdultsObesity Trends* Among U.S. AdultsBRFSS, 2000BRFSS, 2000
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19% ≥20%
Obesity Trends* Among U.S. AdultsObesity Trends* Among U.S. AdultsBRFSS, 2001BRFSS, 2001
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19% 20%–24% ≥25%
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)
Obesity Trends* Among U.S. AdultsObesity Trends* Among U.S. AdultsBRFSS, 2002BRFSS, 2002
No Data <10% 10%–14% 15%–19% 20%–24% ≥25%
Obesity Trends* Among U.S. AdultsObesity Trends* Among U.S. AdultsBRFSS, 2003BRFSS, 2003
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19% 20%–24% ≥25%
Obesity Trends* Among U.S. AdultsObesity Trends* Among U.S. AdultsBRFSS, 2004BRFSS, 2004
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19% 20%–24% ≥25%
Obesity Trends* Among U.S. AdultsObesity Trends* Among U.S. AdultsBRFSS, 2005BRFSS, 2005
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
Obesity Trends* Among U.S. AdultsObesity Trends* Among U.S. AdultsBRFSS, 2006BRFSS, 2006
No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%
Obesity Trends* Among U.S. AdultsObesity Trends* Among U.S. AdultsBRFSS, 2007BRFSS, 2007
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%
Why are so many people overweight?
Lack of physical activityTelevisionPlay station, video gamescomputers
Diethigh in fat and sugarConvenience of fast food
What can you do to prevent it?
Goal settingLimit amount of time on
computer & TVEncourage physical activityBe active with your child
Plan AheadPlan meals out early to avoid fast foodLimit number of times you “eat out”
Maintaining a Healthy Weight
What determines your weight?
HeredityLifestyle
Body Composition
Definition – body weight that is made up of fat tissue compared to bone and muscleWays to measure body comp
BMISkinfoldHydrostatic weighingElectromagnetic
Body Mass Index
Index of weight in relation to height
Weight Management Plan
A program of sensible eating and exercise habits that will help keep weight at a healthy levelEat Smart, Exercise More!!!
Reduce portion sizes and/or use lower calorie options
ExerciseKeep a log of your food
intake and exercise
Lose Fat…Not Muscle!
½ pound – 1 lb per week is recommendedFaster weight loss usually
means loss of water and muscle
1 lb/week = 500 calories/day (eat less or exercise more)
Going ON a diet suggests that you will go OFF…
Aim for lifestyle changes!
If you are underweight…
Gradually increase your food intake
Snacking – eating more frequentlyChoose nutritious foods high in calories
ExerciseStrength
training
Fad Diets
A diet that requires major changes in your eating habits and promises quick results
Low carb diets
Ex) AtkinsIdea is that if you
restrict carbs…your body will burn fat
Problem – your body needs carbs to burn fatNot healthy in the long-term because they are low in grains, fruits, and veggies
Liquid formulas
Ex) SlimfastLowers the number of calories per day by replacing meals with liquid This can be dangerous – most likely not getting all of the nutrients your body needs!
Stimulants
Ex) ephedra, caffeineReduce appetite and give a feeling of energyBad side effects – nervousness, dizziness, headache, increased blood pressure, heart attacks, and seizures
Fasting
Not eatingWeight loss is initially rapid as the body uses fat stores for energyBody proteins are broken down to provide the missing energy = loss of muscle mass
Diet Pills
A pill that causes you to lose weight without the need for low calorie diets and exerciseNo SAFE pill exists!
Surgery
Gastric bypass – changes the structure of the digestive tract
by bypassing part of the stomachLap Band – an adjustable band the makes the opening of the stomach smaller
Reduces the amount of food you can eat
Weight loss- the safe way
Lifestyle changeBalance your food intake with your exerciseChange the habits that lead to weight gain
Eating Disorders
Eating disorders
Conditions that involve an unhealthy degree of concern about body weight and shape and that may lead to efforts to control weight by unhealthy meansMay include
Never eating enoughDieting excessivelyEating only certain types of foodsEating too muchNot responding to natural feelings of fullness or hunger
Body image
How you see and feel about your appearance and how comfortable you are with your bodyHaving a healthy body
image means you accept your body’s appearance and abilities
Common eating disorders
AnorexiaBulimiaBingeing or binge eatingDisordered eating patterns
Anorexia
Involves self-starvation, a distorted body image, and low body weightSigns/symptoms
Intense fear of weight gainOverexercisingPreferring to eat alonePreoccupation with caloriesExtreme weight lossLoss of menstrual periodsHair loss on headDepression and anxietyWeakness and exhaustion
Bulimia
An individual repeatedly eats large amounts of food and then uses behaviors such as vomiting or using laxatives to rid the body of the foodSigns/symptoms
Preoccupation with body weightBingeing with or without purgingBloodshot eyes and sore throatDental problemsIrregular menstrual periodsDepression and mood swingsFeeling out of control
Binge eating
Eating of a large amount of food in one sittingAbove-normal body
weightBingeing episodes
accompanied by feelings of guilt, shame, and loss of control
Disordered eating patternsEating behaviors that are not severe enough to be classified as a specific eating disorderSigns/symptoms
Weight loss (less than anorexia)Bingeing and purging less frequently than in BulimiaPurging after eating small amounts of foodDeliberate dehydration for weight lossHiding foodOverexercisingConstant dissatisfaction with physical appearance
Could you be at risk?
Warning signsPreferring to eat aloneBeing overly critical about body size and shapeThinking about food oftenWeighing everydayEating a lot of “diet” foods
Getting help
Professional help from physicians, psychologists, and nutritionists is essential to manage and recover from an eating disorder
Food Allergy vs Food Intolerance
Food allergy is an abnormal responseto a food that is triggered by the body’s immune system
Food Intolerance can be caused by eating foods or ingredients that irritate the intestine. Similar symptoms but does not effect the immune system.
A food borne illness is caused by eating or drinking a food that contains a toxin or disease-causing microorganism.Most food-borne illnesses
are caused by food that is prepared or eaten at home.
Food-borne illnesses