Warm-up

1
Warm-up

• List your 5 favorite foods
• Write why each food is your favorite

2
Food and Your Body Weight
3
Why do you eat?

1. Hunger the bodys physical response to food
2. Appetite a desire to eat
3. Sight or smell of food
4. Time of day
5. Your mood
6. Satiety the full feeling

4
Breakfast is important!

• When you wake up in the morning, you havent
  eaten for 10 to 12 hours!
• You need glucose (energy) for your brain to
  function!

5
Food provides energy

• Calorie measure of energy
• How excess food energy is stored
• Carbs Fat Protein
• Glycogen Body Fat

6
How much energy do you need?

• How much energy you need depends on how much
  energy your body is using.

7
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.

8
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 poundsyour BMR would be
  1,350.

9
How many calories do I need?

• BMR how active you are
• The more active you are, the more energy your
  body uses
• The amount of energy needed for an activity also
  increases as body weight increases

10
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

11
Gaining Weight

• Eating more food than you burn will cause you to
  gain weight
• Energy Out
• Energy In

12
Losing Weight

• If you eat less than you burn, you will lose
  weight
• Energy In
• Energy Out

13
Health Problem from being overweight

• Heart disease and high blood pressure
• Certain forms of cancer prostate, colon, and
  breast
• Type 2 diabetes
• Sleeping problems

14
A growing problem

• Overweight heavy for his/her size
• Obesity - a condition in which there is an excess
  of body fat for ones weight (20 above
• recommended
• weight range)

15
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.
16
Obesity Trends Among U.S. AdultsBRFSS, 1991
(BMI 30, or 30 lbs overweight for 5 4
person)
No Data lt10
1014 1519
17
Obesity Trends Among U.S. AdultsBRFSS, 1992
(BMI 30, or 30 lbs overweight for 5 4
person)
No Data lt10
1014 1519
18
Obesity Trends Among U.S. AdultsBRFSS, 1993
(BMI 30, or 30 lbs overweight for 5 4
person)
No Data lt10
1014 1519
19
Obesity Trends Among U.S. AdultsBRFSS, 1994
(BMI 30, or 30 lbs overweight for 5 4
person)
No Data lt10
1014 1519
20
Obesity Trends Among U.S. AdultsBRFSS, 1995
(BMI 30, or 30 lbs overweight for 5 4
person)
No Data lt10
1014 1519
21
Obesity Trends Among U.S. AdultsBRFSS, 1996
(BMI 30, or 30 lbs overweight for 5 4
person)
No Data lt10
1014 1519
22
Obesity Trends Among U.S. AdultsBRFSS, 1997
(BMI 30, or 30 lbs overweight for 5 4
person)
No Data lt10 1014
1519 20
23
Obesity Trends Among U.S. AdultsBRFSS, 1998
(BMI 30, or 30 lbs overweight for 5 4
person)
No Data lt10 1014
1519 20
24
Obesity Trends Among U.S. AdultsBRFSS, 1999
(BMI 30, or 30 lbs overweight for 5 4
person)
No Data lt10 1014
1519 20
25
Obesity Trends Among U.S. AdultsBRFSS, 2000
(BMI 30, or 30 lbs overweight for 5 4
person)
No Data lt10 1014
1519 20
26
Obesity Trends Among U.S. AdultsBRFSS, 2001
(BMI 30, or 30 lbs overweight for 5 4
person)
No Data lt10 1014
1519 2024 25
27
Obesity Trends Among U.S. AdultsBRFSS, 2002
(BMI 30, or 30 lbs overweight for 5 4
person)
No Data lt10 1014
1519 2024 25
28
Obesity Trends Among U.S. AdultsBRFSS, 2003
(BMI 30, or 30 lbs overweight for 5 4
person)
No Data lt10 1014
1519 2024 25
29
Obesity Trends Among U.S. AdultsBRFSS, 2004
(BMI 30, or 30 lbs overweight for 5 4
person)
No Data lt10 1014
1519 2024 25
30
Obesity Trends Among U.S. AdultsBRFSS, 2005
(BMI 30, or 30 lbs overweight for 5 4
person)
No Data lt10 1014
1519 2024 2529
30
31
Obesity Trends Among U.S. AdultsBRFSS, 2006
(BMI 30, or 30 lbs. overweight for 5 4
person)
No Data lt10 1014
1519 2024 2529
30
32
Obesity Trends Among U.S. AdultsBRFSS, 2007
(BMI 30, or 30 lbs. overweight for 5 4
person)
No Data lt10 1014
1519 2024 2529
30
33
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

34
What can you do to prevent it?

• Goal setting
• Limit amount of time on
• computer TV
• Encourage physical activity
• Be active with your child
• Plan Ahead
• Plan meals out early to avoid fast food
• Limit number of times you eat out

35
Maintaining a Healthy Weight
36
What determines your weight?

• Heredity
• Lifestyle

37
Body Composition

• Definition body weight that is made up of fat
  tissue compared to bone and muscle
• Ways to measure body comp
• BMI
• Skinfold
• Hydrostatic weighing
• Electromagnetic

38
Body Mass Index

• Index of weight in relation to height

39
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

40
Lose FatNot 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)

41
Going ON a diet suggests that you will go OFF

• Aim for lifestyle
• changes!

42
If you are underweight

• Gradually increase your food intake
• Snacking eating more frequently
• Choose nutritious foods high in calories
• Exercise
• Strength
• training

43
Fad Diets

• A diet that requires major changes in your eating
  habits and promises quick results

44
Low carb diets

• Ex) Atkins
• Idea is that if you
• restrict carbsyour 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

45
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!

46
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

47
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

48
Diet Pills

• A pill that causes you to lose weight without the
  need for low calorie diets and exercise
• No SAFE pill exists!

49
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

50
Weight loss- the safe way

• Lifestyle change
• Balance your food intake with your exercise
• Change the habits that lead to weight gain

51
Eating Disorders
52
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
  means
• May include
• Never eating enough
• Dieting excessively
• Eating only certain types of foods
• Eating too much
• Not responding to natural feelings of fullness or
  hunger

53
Body image

• How you see and feel about your appearance and
  how comfortable you are with your body
• Having a healthy body
• image means you accept
• your bodys appearance
• and abilities

54
Common eating disorders

• Anorexia
• Bulimia
• Bingeing or binge eating
• Disordered eating patterns

55
Anorexia

• Involves self-starvation, a distorted body image,
  and low body weight
• Signs/symptoms
• Intense fear of weight gain
• Overexercising
• Preferring to eat alone
• Preoccupation with calories
• Extreme weight loss
• Loss of menstrual periods
• Hair loss on head
• Depression and anxiety
• Weakness and exhaustion

56
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 food
• Signs/symptoms
• Preoccupation with body weight
• Bingeing with or without purging
• Bloodshot eyes and sore throat
• Dental problems
• Irregular menstrual periods
• Depression and mood swings
• Feeling out of control

57
Binge eating

• Eating of a large amount of food in one sitting
• Above-normal body
• weight
• Bingeing episodes
• accompanied by feelings
• of guilt, shame, and loss
• of control

58
Disordered eating patterns

• Eating behaviors that are not severe enough to be
  classified as a specific eating disorder
• Signs/symptoms
• Weight loss (less than anorexia)
• Bingeing and purging less frequently than in
  Bulimia
• Purging after eating small amounts of food
• Deliberate dehydration for weight loss
• Hiding food
• Overexercising
• Constant dissatisfaction with physical appearance

59
Could you be at risk?

• Warning signs
• Preferring to eat alone
• Being overly critical about body size and shape
• Thinking about food often
• Weighing everyday
• Eating a lot of diet foods

60
Getting help

• Professional help from physicians, psychologists,
  and nutritionists is essential to manage and
  recover from an eating disorder

61
Food Allergy vs Food Intolerance

• Food allergy is an abnormal response
• to a food that is triggered by
• the bodys 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.

62
Food-borne illnesses

• 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.