Food and Your Health

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Food and Your Health

• Andrea Hardee
• Justine Elfrink
• Jennifer Quinones
• Catherine Christian
• Neika Gresham

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Food and Your Health

• This presentation will cover the basics of
  Nutrition , Exercise , and Fad diets.
• The audience it is geared towards are eighth
  grade, ages 14-15.
• The presenters are upper classmen students, in
  the college of Health and Human Performance at
  the University of Florida.

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Calories

• Calories or kilocalories are simply a unit to
  measure energy in food that your body burns.
• Sources of calories
• Carbohydrates 4 calories per gram
• Protein 4 calories per gram
• Fat 9 calories per gram

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Burning Calories

• Several factors play a role in the number of
  calories each person requires to maintain a
  healthy body weight.
• Age, sex, height, body build, and metabolism.
• One of the most important is the persons daily
  activity level.
• Active individuals need more calories than
  sedentary ones.

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Energy Balance

• Think of food as fuel. If you are eating more
  calories than you are using than the body will
  store the extra as fat.
• Each pound of body fat
• equals 3,500 calories.

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Body Fat vs. Body Weight

• Overweight Weighting more than 10 percent over
  the standard weight for height.
• Obesity Excessive body fat, or adipose tissue.
• Not all overweight individuals are unhealthy,
  excess muscle mass may be categorized as
  overweight. Body composition is a better
  indicator of fitness and health.

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Health Risks of Obesity

• Sedentary life style is a leading cause of
  overeating and weight gain.
• Some serious health risks obesity poses are
  hypertension, diabetes, high blood cholesterol,
  and some cancers.

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Health Risks of Obesity

• Poor food habits contribute to obesity.
• Excess body fat strains the body frame and taxes
  the heart and lungs.
• Heredity may be a contributor to obesity but the
  exact relationship is not clear.

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Health Risks of Being Under Weight

• Underweight 10 percent or more below normal
  weight.
• Less weight means less protective nutrients that
  the body is storing.
• Undernutrition can lead to growth and development
  problems in young people who are still growing
  and a less effective immune system.

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Determining a Healthy A Weight
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Starting a Weight Control Plan

• Target your weight
• Set smart goals
• Put your goal and plan in writing
• Stick to your plan
• Think positively
• Evaluate your progress, but avoid weighing
  yourself every day
• Recognize that plateaus are normal

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Smart Weight-Loss Strategies

• Eat more nutrient dense foods
• Eat more fruit and vegetables
• Eat more fiber
• Whole grains, dried fruit, beans, popcorn
• Using alternative sources of protein
• Cut down on fat, salt, and sugar
• Fat and sugar substitutes, and spices instead of
  salt

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Smart Weight Gain Strategies

• Increase calorie intake, especially complex
  carbohydrate foods like whole grain bread and
  pasta.
• Eat more frequently
• Eat nutrient rich snacks, but space them out, at
  least two to three hours before meals to avoid
  spooling your apatite.

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Exercise

• A healthy diet and regular exercise go
  hand-in-hand. SAFE weight loss can not be
  achieved from just one.
• Exercise with friends and you will forget you are
  exercising. Just get up and move!
• Regular exercise can burn calories, tones and
  builds muscle, relives stress, increases
  metabolism, and increases self-esteem.

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Exercise

• An example of good exercise is in the following
  video. It shows the ancient practice known as Ti
  Chi.
• The movements are excellent for developing
  flexibility.
• The practice can also help relive stress, and
  promote health.

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Fad Diets

• Your Diet is whatever you eat.
• To loss weight and be healthy, you must follow
  life-long health eating habits.
• If the Diet is not something you can see your
  self following for the rest of your life, it is a
  Fad Diet and will inevitably lead to a rebound
  back to old eating habits and weight gain.

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Fad Diet

• The bottom line is

if it seems to-good-to-be-true, it probably is.
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Fad Diet

• Something all fad diets have in common is the
  fact that they drastically limit the food options
  a person has which reduce the calories consumed,
  resulting in the weight loss.
• So, when the person inevitably goes back to their
  pre-diet eating habits, they regain the weight
  (and then some)!

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Weight Cycling

• Repeatedly loosing and regaining weight. Also
  known as yo-yo dieting.
• The body has learned to work more economically,
  using few calories so the excess will be stored
  as fat in the place of the lean muscle lost
  during the Fad Diet.

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Risky Weight-Loss Strategies

• High protein low carbohydrate
• The body is starved of its main source of energy
  (carbohydrate), and your brain of glucose, which
  it needs for normal functioning.
• These diets are high in cholesterol and saturated
  fat, which are major culprits in heart attacks
  and strokes. They are also void of fiber.

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Risky Weight-Loss Strategies

• Meal Replacements One or all the meals are
  replaced with a shake or bar.
• This greatly limits the food options a person
  has, resulting in boredom and depression.

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Risky Weight-Loss Strategies

• Diet Pills and Supplements There are thousands
  of Diet pills claiming to aid weight loss. All of
  them usually contain some or all of the following
  drugs amphetamines like speed, ephedrine a
  herbal version of speed, diuretics and laxatives
• These cause a temporary increase in metabolism,
  bathroom visits.

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Risky Weight-Loss Strategies

• Diet pills containing stimulants that speed up
  pulse rate, increase blood pressure, and increase
  heart rate.
• Dont be fooled by a diet pill claiming to be
  All Natural. Herbal diet pills, also containing
  stimulants, such as ephedrine, or ma huang, that
  pose the same serious health risks.

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Eating Disorders

• Anorexia Nervosa The amount of calories consumed
  a day is very small (gt1200).
• Meals are very small
• Malnutrition can lead to serious irreversible
  damage or death.

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Eating Disorders

• Bulimia Nervosa Large amounts of food are
  consumed in a short period of time, followed by
  induced vomiting and/or laxative use.
• This can lead to serious and even
  life-threatening problems, such as heart damage,
  kidney damage, and injury to all parts of the
  digestive system.