* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
Download Nutrition Notes
Selfish brain theory wikipedia , lookup
Vegetarianism wikipedia , lookup
Calorie restriction wikipedia , lookup
Ketogenic diet wikipedia , lookup
Cigarette smoking for weight loss wikipedia , lookup
Thrifty gene hypothesis wikipedia , lookup
Overeaters Anonymous wikipedia , lookup
Waist–hip ratio wikipedia , lookup
Body fat percentage wikipedia , lookup
Epidemiology of metabolic syndrome wikipedia , lookup
Body mass index wikipedia , lookup
Adipose tissue wikipedia , lookup
Fat acceptance movement wikipedia , lookup
Gastric bypass surgery wikipedia , lookup
Low-carbohydrate diet wikipedia , lookup
Saturated fat and cardiovascular disease wikipedia , lookup
Food choice wikipedia , lookup
Human nutrition wikipedia , lookup
Obesity and the environment wikipedia , lookup
Childhood obesity wikipedia , lookup
Abdominal obesity wikipedia , lookup
Obesity in the Middle East and North Africa wikipedia , lookup
Chapter 12 Weight Management and Exercise 1 Learning Objectives 1. 2. 3. 4. 5. Define obesity and overweight List one advantage and one disadvantage of each of the three methods of measuring obesity List the health implications of obesity Explain possible causes of obesity List the six components of a comprehensive treatment program for obesity Learning Objectives (cont’d) 6. 7. 8. 9. 10. Describe basic concepts of nutrition education to consider in planning weight-reducing eating plans List five benefits of exercise Explain how behavior and attitude modification can be used to help a person lose weight Explain when drugs and surgery may be used to treat obesity Give an advantage and a disadvantage of using drugs to lose weight Learning Objectives (cont’d) 11. 12. 13. Identify strategies that appear to support weight maintenance Evaluate diet books Identify nutrient needs for athletes and plan menus for athletes Pressing Health Challenges: Overweight & Obesity As of 2004, 66% of American adults are overweight or obese The prevalence of childhood overweight and obesity has increased tremendously 5 How Much Should I Weigh? 1. Body Mass Index BMI Overweight BMI of 25–29.9 Obese BMI of 30 or higher 2. 3. % body fat Waist circumference Men are at increased risk for disease if they have a waist circumference greater than 40 inches, women over 35 inches 6 Health Implications of Obesity Increased risk for: Type 2 diabetes High blood cholesterol levels Hypertension Cardiovascular disease Stroke Sleep apnea and respiratory problems Certain types of cancer Gallbladder disease Osteoarthritis Complications in pregnancy and childbirth 7 Theories of Obesity Obesity is caused by an interaction of factors: Genetic (inherited) Environmental (social and cultural) Metabolic (physical and chemical) Behavioral (psychological and emotional) 8 Treatment of Obesity Benefits: Lower blood pressure Reduce high levels of blood glucose Reduce blood cholesterol and triglycerides Reduce sleep apnea Decrease risk of osteoarthritis Less depression – higher self-esteem 9 Treatment of Obesity: Components Eating plan and nutrition education Exercise Behavior and attitude modification Social support Maintenance support Drug therapy 10 Eating Plan & Nutrition Education Kcalories should not be overly restricted Fat should be 30% or less, protein 15% or less, and carbohydrate 55% or more No foods should be forbidden Eat 3 meals and 1 to 2 snacks Portion control is vital Variety, balance, and moderation are key Weekly weigh-ins are plenty 11 Exercise Advantages: Burns kcalories Helps control appetite Builds and tones muscles which raises your basal metabolic rate levels of total cholesterol, HDL Increased stamina and ability to deal with stress Improved self-image 12 Behavior and Attitude Modification Self-monitoring Stimulus or cue control Eating behaviors Reinforcement or selfreward Self-control Attitude modification 13 Drugs Drugs approved by the FDA for long-term use may be used for obese people and people with a BMI of 27 or more who also have diseases such as diabetes All the prescription weight-loss drugs (except Xenical) work by suppressing the appetite. Xenical is a lipase inhibitor 14 Surgery An option for people with BMI of 40 or more, or 35 – 39.9 with other risk factors. Two types of operations: those that restrict stomach volume (such as adjustable gastric banding) those that limit food intake and alter digestion (gastric bypass) 15 The Problem of Underweight Underweight = BMI below 18.5 Tips on gaining weight: Eat small meals frequently Drink beverages that have kcalories such as milk and fruit juices Use fats low in saturated fat – such as soft margarine Add cheese to sandwiches, salads, etc. Eat regular yogurt, peanut butter, cheese with crackers, milkshakes, and whole grain cookies and muffins in between meals Nutrition for the Athlete Energy: 3000–6000 kcal The exact amount depends on the type of activity and its duration, frequency, and intensity Primary fuel sources Carbohydrate (glucose is main source for intense exercise) Fat (main source for low/moderate exercise) 17 Water Most crucial nutrient 1 liter of water needed for every 1000 kcal consumed. Need 16 fl oz of fluid about 2-3 hours before workout, 1 to 2 cups 15 minutes before workout, and about 4-8 fl oz every 15 minutes during workout 18 Carbohydrate or Glycogen Loading 3 or more days of: exercise and carbohydrate consumption Purpose: Increase glycogen stores by 50 to 80% 19 Menu Planning Guidelines for Athletes Offer a variety of foods from the MyPyramid Good sources of complex carbohydrates include pasta, rice, breads, cereals, legumes, fruits, and vegetables Don’t offer too much protein and fat Offer a variety of fluids Make sure iodized salt is on the table Be sure to include sources of iron, calcium, and zinc at each meal 20 Precompetition Meal Gets the athlete fueled up both physically and psychologically Substantial meals are served 3 to 4 hours before competition – smaller meals can be served 2 to 3 hours before competition Meal: mostly carbohydrates, low in fat, moderate in protein, 2 to 3 cups of fluid, comfort foods 21 Food Facts: Sports Drinks During exercise lasting 60 minutes or more, sports drinks can help replace water and electrolytes and provide some carbohydrates for energy Homemade sports drinks: diluted juice with a pinch of salt, tea with honey, diluted lemonade 22 Fad Diets: Sugar Busters Premise: Sugar and certain carbohydrates are toxic to the body. Decreasing sugar intake can help people lose weight and decrease body fat, no matter what other foods are eaten. 23 Fad Diets: Sugar Busters Recommendations: Eliminate refined and processed carbohydrates Also eliminate potatoes, corn, white rice, carrots, and soft drinks Eat whole grains, high-fiber fruits and vegetables, and lean meats (few restrictions) Don’t wash food down with beverages Average intake of kcal is 1200 with 32% protein 24 Fad Diets: Sugar Busters Concerns: There is no scientific basis for this diet’s theory There is no evidence that consuming fluids during a meal negatively affects digestion Diet is low in some vitamins and minerals (calcium, vitamin A) 25 Dr. Atkins’ New Diet Revolution Premise: Excess carbohydrate intake prevents the body from burning fat efficiently. Eating too many carbs causes overproduction of insulin, leading to obesity and other health concerns. Drastically decreasing dietary carbs forces the body to burn reserves of stored fat for energy, causing a buildup of ketones that lead to decreased hunger. 26 Dr. Atkins’ New Diet Revolution Recommendations: Limit carbohydrates to 20 grams/day for the start, 0-60 grams/day in the weight loss phase, and 25-90 grams/day in the maintenance diet Unlimited quantities of protein foods and fat are allowed Avoid or limit carbs: breads, pasta, most fruits and veggies, milk, and yogurt 27 Dr. Atkins’ New Diet Revolution Concerns: No published studies support the diet claims Offers extremely limited food choices Diet is not balanced, and is very high in protein, fat, saturated fat, and cholesterol Promotes ketosis to lose weight Dehydration is possible Diet is low in calcium, magnesium, potassium, vitamin C, and folate 28 Enter the Zone by Barry Sears Premise: The zone is a metabolic state in which the mind is relaxed and focused and the body is strong and works at peak efficiency. Because food has a strong, drug-like effect on your hormonal systems that regulate your body, eating the right combination of foods leads to a metabolic state in which the body works at peak and experiences weight loss and increased energy. 29 Enter the Zone by Barry Sears Recommendations: Food should be treated like a medical prescription or drug Rigid quantities of food are apportioned in blocks and at prescribed times 40% carb, 30% protein, 30% fat 1300 kcal/day average Lots of egg whites, olives, peanut butter, nuts, monounsaturated fats, and allowable fruits and vegetables Avoid or limit carbohydrates 30 Enter the Zone by Barry Sears Concerns: Oversimplifies how the body works The metabolic pathways in the book are not found in standard biochemistry books Relies upon unproven claims based on case histories, testimonials, and uncontrolled studies not published in peer-review journals 31 Copyright ©2010 John Wiley & Sons, Inc. Clip art images may not be saved or downloaded and are only to be used for viewing purposes. 32