Download Lecture on Weight Management and Health concerns

Lecture on Weight Management and Health Concerns
Part A
Have the students think through individual answers to four questions. Tell
the class that they will be asked questions and will be allowed time to decide on
the answers. The students can write the answers or just think about them. At
the end of the time, ask the second question and then the third and then the
fourth. No answers need to be shared; all answers are individual choices and
are accepted as such.
1. How fit am I right now?
2. What are my fitness habits?
3. How can I improve my fitness?
4. How does food affect my own physical fitness program?
Open up the subject for class discussion.
Part B
After the students have thought out their answers to the four questions,
have each student list at least five things that he/she feels is an eating problem
for him/her.
For example:
1. Snacking after school
2. Eating high calorie foods for snacks
3. Once I start eating cookies, I can’t stop
4. Cookies don’t give me much nourishment and fill me up so I’m not
hungry for nourishing foods at dinner.
5. My friend always has cookies or cupcakes in her kitchen after school
6. My friend and I are hooked on a T.V. show.
7. I can’t seem to have fun with this friend unless we’re eating.
8. This friend seems to force food on me. She seems to eat as much as
she wants without gaining weight but I can’t.
Assignment: Two-Week Goal due ____________________________
Set and evaluate an individual two-week goal increasing One or more
of the following: exercise, water, milk, fiber, fruits, or vegetable
consumption in your diet. Keep a written record of progress made and
write a summary evaluation of the results.
Weight Management:
Our physical body is inherited. We can’t change body proportions. We
need to learn to accept our shape and maintain a healthy weight that will
influence our lifetime health.
One general rule to determine healthy weight:
women - 100 lbs. for 5 ft. and 5 lbs. for each additional inch
(range equals plus 10% and minus 10%)
i.e. 5’5” = 125 lbs. general range = 112 - 138 lbs.
men - 106 lbs. for 5 ft. and 6 lbs. each additional inch
(range equals plus 10% and minus 10%)
i.e. 5’10” = 166 lbs. general range = 150 - 183 lbs.
Factors that influence food intake behavior - physical, emotional social, religious,
cultural, financial/income, nutritional knowledge, habits.
Obesity is defined as 20% above normal weight range for a person’s gender,
height and frame. It is associated with the following health concerns - stroke,
adult-onset diabetes, heart disease. Lack of exercise is the major contributor to
obesity in the U.S.
The energy balance equation = calories in/consumed vs. calories out/used.
Generally people tend to underestimate their daily food/caloric intake and
overestimate their calorie output (exercise)
3500 calories = 1 lb. fat
It is recommended to cut calories a little and increase exercise. Maximum
weight loss per week is 1 - 2 pounds. Skipping meals is NOT a good way to lose
weight; breakfast is the most important meal of the day.
Weight loss should include:
eating a variety of foods
include all the food groups in the food pyramid
carbohydrates, proteins, and fats
Successful weight loss through behavior modification:
set realistic goals
develop new eating habits/change old ones
increase exercise; finding something you enjoy will increase the
chances of staying active
eating a variety of foods
Gaining weight:
eat larger portions of nutrient dense foods
eat regular meals
add nutritious snacks between meals
avoid high-sugar and high-fat snacks
Avoid fad diets:
very low calorie (1000 calories or less per day)
diets based upon limited foods or a single food
plans that promise quick weight loss (over 2 lbs. per week)
high-protein, low-carbohydrate diets
fasting - going without food
Yo-yo dieting:
lose weight, gain weight, lose weight
cycle of body weight going up and down
hard on the body and may have harmful long-range effects
Filmstrip: Weighing in.
Assignment: Family Health Tree, Due ___________________________
Assignment: Predict Your Own Health Future
Health Concerns:
Anemia
severe depletion of iron stores resulting in low blood hemoglobin
symptoms include - weak, tired, mental state affected
loss of blood creates a loss of iron
menstruating females are at higher risk
not all ingested iron is absorbed; vitamin C helps to absorb iron when
taken together
meat is an excellent source of iron
fortified cereals have iron added
Colon and rectal cancer
one of the top causes of cancer deaths in the U.S.
insoluble fiber will not dissolve, absorbs water, contributes bulk, lowers the
risk for cancer
insoluble fiber significantly inhibits the development of precancerous
colon and rectal polyps
fiber helps food move through large intestine
good sources of fiber include fruits, whole grains, vegetables
diets should consist of 20 - 35 grams of fiber a day
high fiber diets need lots of liquids to avoid problems
Diabetes
hyperglycemia - blood glucose levels are too high
diabetes affects the body’s production and use of insulin - making blood
glucose levels abnormally high
insulin is a hormone produced in the body
types:
child/juvenile diabetes
adult onset diabetes
risk factors:
many people have a genetic predisposition to acquiring the disease
maintaining a healthy body weight helps to prevent hyperglycemia
symptom/warning signs occurring in combination may include:
excessive urination and thirst
weight loss with nausea, easy tiring, weakness, irritability
cravings for food; especially sweets
vision disturbance; blurred vision
slow healing of cuts and bruises
soluble fiber may improve the control of blood sugar and can reduce the
need for insulin or medication
important to manage carbohydrate intake through diet and/or receiving
insulin
causes damage to the kidneys, eyes, and other body parts
hypoglycemia
low blood glucose levels
types
a drop in blood glucose following a meal and is accompanied by
symptoms of the stress response. This is a case of the body not functioning
properly; special diet considerations must be followed.
Fasting/starving can induce hypoglycemia; usually after 8 - 14
hours or not eating; self-induced. Can be corrected with normal eating patterns.
Symptoms/warning signs may include:
headache, mental dullness, fatigue, irritability, trembling, hunger,
anxiety
heart disease
atherosclerosis is the most common form - plaque forms along the inner
walls of the arteries
saturated fat in the diet is changed to cholesterol which forms the plaque
factors increasing the risk:
genetics, age, high-fat diet (high blood cholesterol), lack of exercise,
stress, smoking and tobacco use, excessive alcohol consumption, low fiber
intake, low vitamin/mineral intake
decrease consumption of foods high in saturated fats and sodium
high sodium/salt foods - onion rings, pickles, french fries, potato chips,
some soft drinks
osteoporosis
a condition manifested in older adults; females at higher risk
bones become porous and fragile due to the lack of calcium
bone density is developed during the first 25 years of life
after age 25 calcium consumption helps to maintain the existing bone
density
recommended daily fluid milk intake
children - 2 cups adolescents - 4 cups adults - 2 cups
risk factors
advanced age, low-calcium diet, female gender, thinness, smoking,
lack of exercise, alcoholism, chronic steroid use
exercise
when people are confined to a bed, their bones and muscles lose
strength
weight-bearing exercises such as walking, dancing, jogging and
calisthenics are especially effective in maintaining bone density
Video: Calcium