choosing foods & weight management. why do you eat? 1.hunger – the body’s physical response...
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Choosing Foods &Weight Management
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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
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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!
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Why do you eat the foods you do?
• Personal Preference• Cultural Background• Time and convenience• Friends• The Media
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How much energy do you need?• How much energy you need
depends on how much energy your body is using.
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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.
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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.
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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
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Gaining Weight
• Eating more food than you burn will cause you to gain weight
Energy Out
Energy In
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Losing Weight
• If you eat less than you burn, you will lose weightEnergy In
Energy Out
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Health Problem from being overweight
• Heart disease and high blood pressure
• Certain forms of cancer: prostate, colon, and breast
• Type 2 diabetes• Sleeping problems
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A growing problem
• Overweight – heavy for his/her size
• Obesity - a condition in which there is an excess of body fat for one’s weight (20% above
recommended weight range)
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Why are so many people overweight?
• Lack of physical activity• Television• Play station, video games• Computers
• Diet• High in fat and sugar• Convenience of fast food
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What can you do to prevent it?
• Goal setting• Limit amount of time on computer & TV• Increase physical activity• Be active with your family
• Plan Ahead• Plan meals to avoid fast
food• Limit number of times you
“eat out”
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What determines your weight?
• Heredity
• Lifestyle
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Body Composition
• Definition – the ratio of lean body tissue (muscle to bone) to body-fat tissue
• Ways to measure body composition• BMI• Skinfold Test
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Body Mass Index• Index of weight in relation to
heightEnglish Units: BMI = (Weight (lb) / (Height (in)) 2 x 703
An example of calculating body mass index using the BMI formula: Weight = 150 lbs, Height = 5'5" (65 inches)
BMI Calculation: [150 ÷ (65)2] x 703 = 24.96
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Body Mass Index• Index of weight in relation to
heightAdults Women Men
anorexia < 17.5
underweight <19.1 <20.7
in normal range 19.1-25.8 20.7-26.4
marginally overweight 25.8-27.3 26.4-27.8
overweight 27.3-32.3 27.8-31.1
very overweight or obese >32.3 >31.1
severely obese 35 - 40
morbidly obese 40 - 50
super obese 50 - 60
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Weight Management Plan
• A program of sensible eating and exercise habits that will help keep weight at a healthy level
• Eat Smart, Exercise More!!!• Reduce portion sizes and/or use lower calorie options• Exercise• Keep a log of your food intake and exercise
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Lose Fat…Not Muscle!
• ½ pound – 1 lb per week is recommended
• Faster weight loss usually
means loss of water and
muscle• 1 lb/week = 500
calories/day (eat less or exercise
more)
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Going ON a diet suggests that you will go OFF…
Aim for lifestyle changes!
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If you are underweight…
• Gradually increase your food intake• Snacking – eating more frequently• Choose nutritious foods high in
calories
• Exercise• Strength training
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Fad Diets
• A diet that requires major changes in your eating habits and promises quick results
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Low carb diets
• Ex) Atkins• Idea is that if you restrict carbs…your body will burn fat• Problem – your body needs carbs to
burn fat• Not healthy in the long-term because
they are low in grains, fruits, and veggies
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Liquid formulas
• Ex) Slimfast• Lowers 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!
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Stimulants
• Ex) Ephedra, caffeine• Reduce appetite and give a feeling
of energy• Bad side effects – nervousness,
dizziness, headache, increased blood pressure, heart attacks, and seizures
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Fasting
• Not eating• Weight loss is initially rapid as the
body uses fat stores for energy• Body proteins are broken down to
provide the missing energy = loss of muscle mass
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Diet Pills
• A pill that causes you to lose weight without the need for low calorie diets and exercise
• No SAFE pill exists!
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Surgery
• Gastric bypass – changes the structure of the digestive tract
by bypassing part of the stomach• Lap Band – an adjustable band the
makes the opening of the stomach smaller• Reduces the amount of food you can
eat
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Weight loss- the safe way
• Lifestyle change• Balance your food intake with your
exercise• Change the habits that lead to weight
gain
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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.