Download Food and Your Health

Food and Your
Health
Andrea Hardee
Justine Elfrink
Jennifer Quinones
Catherine Christian
Neika Gresham
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
Burning Calories
 Several factors play a role in the number of
calories each person requires to maintain a
healthy body weight.
 Examples are age, sex, height, body build, and
metabolism.
 One of the most important factors is the
persons daily activity level.
 Active individuals need more calories than
sedentary ones.
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.
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.
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.
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.
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.
Determining a Healthy A
Weight
Starting a Weight Control
Plan
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Target your weight
Set smart goals
Make a personal plan
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
Smart Weight-Loss
Strategies
 Eat more nutrient dense foods
 Eat more fruit and vegetables
 Eat more fiber
 Whole grains, dried fruit, beans, oatmeal,
popcorn…
 Using alternative sources of protein
 Cut down on fat, salt, and sugar
 Fat and sugar substitutes, and spices
instead of salt…
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.
Exercise
 A healthy diet and regular exercise go handin-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.
Fad Diets
 Your “Diet” is what ever 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.
 Examples are “grapefruit diet” and “cabbage
soup diet”.
Fad Diet
 The bottom line is:
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)!
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.
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 now established as
major culprits in heart attacks and strokes.
They are also void of fiber.
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.
Risky Weight-Loss
Strategies
 Diet Pills and Supplements: There are
thousands of Diet pills on the market that claim
to aid weight loss. All of them usually contain
some or all of the following drugs:
amphetamines like speed, ephedra a herbal
version of speed, diuretics and laxatives
 These ingredients cause a temporary increase
in metabolism, and you go to the bathroom a
lot more.
Risky Weight-Loss
Strategies
 Diet pills containing stimulants will speed
up pulse rate, increase blood pressure,
and increase heart rate.
 Don’t be fooled by a diet pill claiming to
be “All Natural”. Herbal diet pills, like
Metabolife, containing stimulants, such
as ephedrine, or ma huang, that pose the
same serious health risks.
Eating Disorders
 Anorexia Nervosa:
The amount of calories
consumed a day is very
small (>1200).
 Meals are very small
 Malnutrition can lead to
serious irreversible
damage or death.
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 practice can lead to serious
and even life-threatening problems,
such as heart damage, kidney
damage, and injury to all parts of the
digestive system.