Download Healthy vs. Unhealthy Diet Plans

HEALTHY VS. UNHEALTHY
DIET PLANS
9.NPA3.1
OBJ: I will differentiate between healthy and
unhealthy plans for weight gain, maintenance
and loss.
Obesity Trends* Among U.S. Adults
BRFSS, 1990, 2000, 2010
(*BMI 30, or about 30 lbs. overweight for 5’4” person)
2000
1990
2010
No Data
<10%
10%–14%
15%–19%
20%–24%
Source: Behavioral Risk Factor Surveillance System, CDC
25%–29%
≥30%
WHICH COUNTRY HAS THE HIGHEST RATE OF
OBESITY?

http://obesity.procon.org/view.resource.php?resou
rceID=004371#II
WHAT IS A HEALTHY WEIGHT?
Body Mass Index (BMI): it measures height vs. weight
It tells someone what weight range they fall in
Look at the BMI chart and determine what weight range you fall
under
What is your body type? Is it easy for you to maintain a
healthy weight?
CALORIES
Calories in = Calories burned (Persons stays the same
weight)
Eat more calories than you burn= weight gain
Burn more calories than you eat = weight loss
An extra 3,500 calories = 1 lb. gained
Healthy weight loss would be 1% of body mass per week
Ex. 200 lb. woman’s goal would be 2 lbs. per week
A HEALTHY DIET PROGRAM
A Healthy Diet Program will accomplish 3 goals:
Maintain or Improve Body Composition
Improve Health
Improve Performance
1ST THINGS FIRST…
Does being on a diet mean you have
to be cutting calories or making
some type of nutritional limitation?
(example, low-fat, low-carb)
DIET:
 anything
a person
consumes
 includes
snacks
food, drink,
TEENS IN THE USA
Teen obesity has tripled in the last 20
years!
Obese teens are more likely to have:





risk factors for cardiovascular disease
bone and joint problems
sleep apnea
social problems
poor self-esteem
Teens are replacing
physical activity
with 2 or more
hours of TV
everyday!
LONG-TERM RISK FACTORS
Heart disease
 Cancer
 Infertility
 Varicose veins
 Stroke
 Snoring and sleep
difficulties
 Kidney stones
 Gout
 Diabetes

Over 50% of adults
are overweight
THE US SPENDS 40 BILLION DOLLARS A
YEAR ON WEIGHT LOSS…
Weight
Loss
Gimmicks
Program
s
Diet
Pills
Diet
book
s
Shouldn’t someone be losing weight?
WHY ARE SO MANY FAILING?
Diet:
 Larger portions
 Foods that are high in calories, but
low in nutrients
 Food quality
 Fewer fruits and vegetables
 Food more readily available
WHY ARE SO MANY FAILING?
Exercise:
People are moving less
WAYS TO MAINTAIN A HEALTHY WEIGHT
OR
LOSE WEIGHT THE HEALTHY WAY
CHOOSE FOODS LOW IN CALORIES
 Look
at food labels to determine what
foods are low in calories
.

VS
EAT 5 SMALL MEALS INSTEAD OF 3 LARGE MEALS
•Increases metabolism
•Balances blood sugar levels
•Encourages smaller stomach size
VS.
EAT BREAKFAST EVERYDAY
increases metabolism
provides energy
EAT LOTS OF FRUITS AND VEGETABLES
Low in calories
High in vitamins and minerals
GRILL AND BAKE MEATS. DON’T FRY!
Choose lean meats (chicken, fish) instead of fatty
meats (sausage, red meat)
VS.
LIMIT THE AMOUNT OF SUGAR IN YOUR
DIET
High sugar foods are not filling calories
DON’T DRINK YOUR CALORIES
Drink water!
If necessary, drink low calorie drinks such as
skim milk or G2
VS.
EAT WHOLE GRAINS INSTEAD OF REFINED GRAINS
More filling
VS.
ENCOURAGE YOUR PARENTS TO BUY
HEALTHY FOOD
If it is not in the house, you won’t eat it.
VS.
EAT AT HOME INSTEAD OF RESTAURANTS
At home, you can control the calories in your
food. At restaurants, you lose control over what
goes in your food.
Restaurant food is typically large portions and
high in calories.
VS.
SLOW DOWN WHEN YOU EAT
It takes 20 minutes for your brain to process that
you are eating
Don’t eat in front of TV! Often people eat faster
and more calories.
VS.
BE MORE PHYSICALLY ACTIVE IN YOUR
DAILY LIFE
EXERCISE DAILY
Increases metabolism
Goal: at least 30 minutes
Choose an activity that you will enjoy.
Get a workout partner.
LIFT WEIGHTS
Increases metabolism
Builds muscle tissue (less fat mass)
Increases self-esteem
Fad Diets
IF IT SOUNDS TOO GOOD
TO BE TRUE… IS IT?
FAD DIETS
OFFER
A short-term,
quick-fix approach
to weight loss that
puts the dieter at
risk
What are yo-yo
dieters? Are they
more vulnerable to
fad diets and
product claims?
…BUT IS THIS A FAD DIET?
Red Flag Claims
Rapid weight loss
 Sounds too good to be true
 Rigid menus
 No need to exercise
 Magic foods or supplements
 Bizarre quantities and limitations
 Specific food combinations

SHOW TIME!
Red Flag Activity:
1.
You will be divided into groups.
2.
Each group will be given 7 red flags.
3.
I will read a diet description and as soon as your
group hears your “red flag”, hold up the flag.
4.
I will answer any questions about each situation
before we move on.
RED FLAG ACTIVITY
Are any of these
situations fad diets?