Download Nutrition PowerPoint

Survey
yes no Was this document useful for you?
   Thank you for your participation!

* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project

Document related concepts

Low-carbohydrate diet wikipedia , lookup

Overeaters Anonymous wikipedia , lookup

Food choice wikipedia , lookup

Human nutrition wikipedia , lookup

Gastric bypass surgery wikipedia , lookup

Calorie restriction wikipedia , lookup

Body mass index wikipedia , lookup

Nutrition wikipedia , lookup

Obesity and the environment wikipedia , lookup

Cigarette smoking for weight loss wikipedia , lookup

Saturated fat and cardiovascular disease wikipedia , lookup

Waist–hip ratio wikipedia , lookup

Adipose tissue wikipedia , lookup

Fat acceptance movement wikipedia , lookup

Obesogen wikipedia , lookup

Diet-induced obesity model wikipedia , lookup

Abdominal obesity wikipedia , lookup

Body fat percentage wikipedia , lookup

Childhood obesity in Australia wikipedia , lookup

Dieting wikipedia , lookup

Transcript
Nutrition
Energy Balance
Calculating BMR
Anabolic Steroids
Energy

calories: Energy, fuel for the body.
calories are technically a measure of
heat energy. 1 calorie is the amount of
energy it takes to heat 1 gram of water
1 degree Celsius
 Energy is contained within the chemical
bond of food and is released when food
is broken down by the body.
Energy
 Three
major nutrients in food:
 Fat: 9 calories per gram
 Carbohydrates: 4 calories
per gram
 Protein: 4 calories per gram
Energy Balance

The balance between food
energy taken in and energy
spent determines how much
fat a person’s body stores in
its fat tissues or how much it
uses from storage.
Energy in – Energy out = Change
in fat

Energy In



Food consumption (calories)
Example – an apple brings in 100 calories, a
candy bar 425 calories, etc.
For every 3,500 calories you eat over the
amount you spend, you store one pound of
fat.
Energy in – Energy out = Change in fat


Voluntary activities – movements of the
body under the conscious control of the
person.
The number of calories a person uses on a
voluntary basis depends on:
 The number and size of the muscles
that are working. (Ex. walking up a
flight of steps expends more energy than
picking up a pencil.)
 The total weight of the body parts
being moved. (The heavier the body
parts, the more energy used.)
Energy in – Energy out = Change in fat


Voluntary activities – movements of the
body under the conscious control of the
person.
The number of calories a person uses on a
voluntary basis depends on:
 The length of time of exercise. (The
longer the activity lasts, the more
calories are used.)
 The amount of effort put into the
movement-the intensity of the
workout. (Hard work takes more fuel.)
Basal Metabolic Rate (BMR)
Energy in – Energy out = Change in fat


The sum of all the energy needed to
support the chemical activities of the cells
and to sustain life.
Basal processes include:




Beating of the heart
Breathing
Maintenance of body temperature
Working of the nerves and glands
BMR Formula








Women: BMR = 655
+ (4.35 x weight in pounds)
+ (4.7 x height in inches)
- (4.7 x age in years)
Men: BMR = 66
+ (6.23 x weight in pounds)
+ (12.7 x height in inches)
- (6.8 x age in years)
Harris-Benedict Formula


To determine your total daily calorie needs, multiply your BMR by the
appropriate activity factor, as follows:
If you are sedentary (little or no exercise) :


If you are lightly active (light exercise/sports 1-3 days/week)


Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week)


Calorie-Calculation = BMR x 1.375
If you are moderately active (moderate exercise/sports 3-5
days/week) :


Calorie-Calculation = BMR x 1.2
Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical
job or 2x training):

Calorie-Calculation = BMR x 1.9
Body weight, alone, says little
about body fatness. A person
with strong muscles and bones
may not be overweight, but may
seem overweight on the scale.
Also, height-weight scales used
for adults are useless for children
and teenagers.
Methods for Measuring Body Fat %

Waist circumference - a waist measurement
is used to assess where your fat is distributed.
Even more important than the amount of fat is
where your fat is located. Fat that is located in
your abdominal area is associated with an
increased risk of heart disease, high blood
pressure, and diabetes. A waist circumference
of 40 inches or more in men and 35 inches or
more in woman is associated with significantly
increased disease risk.
Methods for Measuring Body Fat %

Pinch test – a skinfold measure without the
equipment to make it accurate; A very crude
method using the thumb and forefinger to
pinch a fold of skin at the back of the arm. The
space between the fingers is measured with a
ruler and if the space is over an inch it reflects
obesity.
Methods for Measuring Body Fat %

Skinfold caliper – a pinching device that
measures the thickness of a fold of skin on the
back of the arm, below the shoulder blade, on
the side of the waist, or elsewhere.
Methods for Measuring Body Fat %

Bioelectrical impedance - measures the
resistance of body tissues to the flow of a
small, harmless electrical signal. It
predicts body fat from the strength and
speed of the electrical signal sent through
the body (impedance measurements) and
information such as height, weight, and
gender.
Methods for Measuring Body Fat %

Underwater weighing - the percent
body fat is calculated from equations
based on the density of the body. The
density of the body is calculated by an
equation that involves measuring a person
suspended on a trapeze in the air and
then weighing the person under water.
(most accurate method)
“Standards” (body fat varies
considerably for men and women, for
age and culture, for activity level, etc.)
Body Fat Guidelines from the
American Council on Exercise
 CLASSIFICATION MALES
FEMALES
 Essential Fat
2-4 %
10-12 %
 Athletes
6-13 %
14-20 %
 Fitness
14-17 %
21-24 %
 Acceptable
18-25 %
25-31 %
“Standards” (body fat varies
considerably for men and women, for
age and culture, for activity level, etc.)
Body Fat Guidelines from the
American Dietetics Association




CLASSIFICATION
Normal
Overweight
Obese
MALES
10-20 %
20.1-24.4 %
Over 25 %
FEMALES
15-25 %
25.1-29.9 %
Over 30 %
“Standards” (body fat varies
considerably for men and women, for
age and culture, for activity level, etc.)
Age-Related Healthy Body Fat Guidelines




AGE
18-39 years
40-59 years
60-79 years
MALES
8-19 %
11-21 %
13-24 %
FEMALES
21-32 %
23-33 %
24-35 %
Ways to estimate Ideal Body
Weight

BMI – Body Mass Index is a relationship
between weight and height that is
associated with body fat and health risk.
Weight is converted to kilograms, height is
converted to meters and then squared.
These numbers are then put into an
equation to determine BMI. BMI=kg/m2.
It is easy to look up BMI on readily
available BMI charts.
Calories Burned in 30 Minutes
100lbs-150lbs









Reading 24-36

Washing dishes 51-76

Shopping 53-80
Golf – cart 78-117
Volleyball – competitive 

99-148

Badminton 102-153

Swimming – moderate
138-206

Golf - carry clubs 138-206 
Shovel Snow 138-206
Horseback riding – trotting
147-220
Aerobics - high impact 159238
Jogging 159-238
Backpacking 159-238
Hockey 183-274
Basketball 1/2 court 186-279
Frisbee, Ultimate 192-288
Soccer competitive 228-342
Calories Burned Calculator
Calculator:
http://www.healthstatus.com/calculate/cbc
List:
http://www.health.harvard.edu/newsweek/C
alories-burned-in-30-minutes-of-leisureand-routine-activities.htm
Unsound Weight Loss Practices

Fasting – when no food or too little
carbohydrates are eaten, the body uses
up its glycogen and then breaks down its
own protein tissues to supply the brain
with glucose. The body slows its rate of
energy use.
Unsound Weight Loss Practices



Diuretics – these water pills do nothing
to bring about fat loss.
Diet pills – amphetamines and other pills
reduce appetite by triggering the stress
response. They are often addictive and
cause additional health problems.
Health spa regimens – you cannot
jiggle or melt away pounds on special
machines.
Unsound Weight Loss Practices


Muscle stimulators, passive exercise
machines – these reduce body
measurements by making muscles
tighter for an hour or so, not by reducing
their fat content.
Hormones – powerful body chemicals
that are useless and hazardous as
weight-loss aids.
Unsound Weight Loss Practices

Surgery – such as stomach stapling to
treat severe weight problems can have
dangerous side-effects and can lead to
digestive tract damage.
Weight Loss Fads & Sales
Gimmicks

Don’t trust any weight-loss method that:
 Promises rapid weight loss
 Uses diets that are extremely low in calories
(less than 1,000 calories per day)
 Uses diets too low in carbohydrates
 Make people dependent upon special
products
 Do not teach permanent, realistic lifestyle
changes, including regular exercise and
behavior modification
Weight Loss Fads & Sales
Gimmicks

Don’t trust any weight-loss method that:
 Misrepresent salespeople as “counselors”
 Require large sums of money, require longterm and expensive contracts
 Fail to inform clients of the risks associated
with weight loss in general
Smart weight loss strategies




Diet (Never consume less than 1000 calories
per day)
Exercise (Exercising in the morning and late
afternoon helps boost metabolism;
see daily guidelines for daily exercise
recommendations)
Behavior change (Change bad habits such as
eating late at night or eating in front of the TV)
Hydration strategies (Try drinking a glass of
water before a meal…)
Smart weight gain strategies




Exercise - continue physical activity since it is
essential for good health unless body weight is
so low as to be life-threatening
Eat more - add 700-800 extra calories of
nutritious foods a day to achieve a gain of 1 –
1½ pounds per week.
Use more high-calorie foods – milkshakes
instead of milk, whole milk instead of non-fat
milk, peanut butter instead of lean meat, etc.
Eat more often
Weight control



People who maintain weight take responsibility
for their weight. They do not place the
responsibility on programs, professionals, pills,
or potions. (Outside advice can help, but the
weight belongs to the person.)
People who maintain weight have confidence
that they can - they believe in themselves.
People who maintain weight do not let normal
lapses bother them.
Serving Size
Breads, Cereals, Rice, Pasta, and other Grains
Group
•1 slice bread or 1/2 bagel the size of a hockey
puck.
•1/2 cup cooked rice equals a cupcake
wrapper.
•1/2 cup pasta equals an ice cream scoop.
Fruit and Vegetable Groups
•One fruit and vegetable serving is equal to
one piece the size of a tennis ball or 1/2 cup
the size of a light bulb.
Serving Size
Meat, Chicken, Fish, Dry Beans and Peas,
Eggs, and Nuts Group
•3 ounces lean meat, chicken, or fish
measures up to a deck of cards or a check
book.
Dairy Group
•1 ounce cheese equals about 3 dice.
Fats, Oils, and Sweets Group
•Use sparingly. For a teaspoon of fat, look to
the tip of your thumb.
Strategies to control the amount of
fat, saturated fat, cholesterol,
trans-fats and sodium in your diet




Choose foods that have been grilled, broiled,
roasted, boiled, baked or microwaved, rather
than fried foods.
Cut down on the use of gravy
Choose lean meats with no visible fat
Use cooking spray instead of butter or
margarine

Reduce meat servings by half and eat more grains,
beans, and vegetables.
Strategies to control the amount of
fat, saturated fat, cholesterol,
trans-fats and sodium in your diet





Trim all the fat you can see from the meat
on your plate.
Use canned tuna packed in water not oil.
Remove the skin from chicken or turkey
before eating.
Use low-fat or nonfat dairy products.
Use oil-free salad dressings, reducedcalorie mayonnaise, and diet margarine.
Strategies to control the amount of
fat, saturated fat, cholesterol,
trans-fats and sodium in your diet




Use less salt on food
Avoid processed foods
Read the nutrition facts labels on food
Snack on fruits and vegetables which are
low in sodium
Factors that influence BMR




Genetics. Some people are born with faster
metabolisms; some with slower metabolisms.
Gender. Men have a greater muscle mass and a
lower body fat percentage. This means they have
a higher basal metabolic rate.
Age. BMR reduces with age. After 20 years, it
drops about 2%, per decade.
Weight. The heavier your weight, the higher
your BMR. Example: the metabolic rate of obese
women is 25 percent higher than the metabolic
rate of thin women.
More BMR Factors


Body Fat Percentage. The lower your body fat
percentage, the higher your BMR. The lower
body fat percentage in the male body is one
reason why men generally have a 10-15% faster
BMR than women.
Diet. Starvation or serious abrupt caloriereduction can dramatically reduce BMR by up to
30 percent. Restrictive low-calorie weight loss
diets may cause your BMR to drop as much as
20%.
What are anabolic steroids?


They are synthetic substances related to
the male sex hormones, called androgens.
They have a number of physiological
effects, most notably an anabolic effect
that promotes the growth of skeletal
muscle and androgenic effects that foster
the development of male sexual
characteristics.
Anabolic Steroids



Anabolic steroids are legally available only
by prescription in the United States.
Doctors use these drugs to treat delayed
puberty, impotence, and body wasting in
patients with AIDS and other diseases.
Abused steroids most often are obtained
from underground laboratories, smuggled,
or illegally diverted.
The use of corticosteroids for medicinal
purposes.
Anabolic Steroid Users


Steroid abuse is higher among males than
females but is growing most rapidly among
young women.
Abuse of anabolic steroids is motivated in
most cases by a desire to build muscles,
reduce body fat, and improve sports
performance. Abuse is estimated to be very
high among competitive bodybuilders and
may also be widespread among other
athletes.
How are anabolic steroids used?


Anabolic steroids are taken orally as
tablets or capsules, by injection into
muscles, or as gels or creams that are
rubbed into the skin.
Doses taken by abusers can be up to 100
times greater than doses used for treating
medical conditions.
How are anabolic steroids used?


Anabolic steroids often are taken in
combination in a practice called "stacking,"
in which the abuser mixes oral and/or
injectable types of anabolic steroids.
Steroid abusers often also "pyramid"
stacked compounds in cycles of 6 to 12
weeks, meaning that they gradually
increase doses then slowly decrease them
to zero.
How are anabolic steroids used?

The belief that these practices produce
bigger muscles and allow the body to
adjust to and recuperate from high doses
of steroids has not been substantiated
scientifically.
Potential health risks associated
with anabolic steroid abuse

Hormonal system disruptions reduced sperm production, shrinking of
the testicles, impotence, and irreversible
breast enlargement in boys and men.
Decreased body fat and breast size,
deepening of the voice, growth of
excessive body hair, loss of scalp hair,
and clitoral enlargement in girls and
women.
Potential health risks associated
with anabolic steroid abuse




Musculoskeletal system effects premature and permanent termination of
growth among adolescents of both
sexes.
Cardiovascular diseases - heart
attacks and strokes.
Liver diseases - potentially fatal cysts
and cancer.
Skin diseases - acne and cysts.
Potential health risks associated
with anabolic steroid abuse


Infections - in injecting steroid abusers,
HIV/AIDS, hepatitis B and C, and infective
endocarditis (a potentially fatal
inflammation of the inner lining of the
heart).
Behavioral effects - increased aggressive
behavior, particularly when high doses are
taken (roid rage). Depression, mood
swings, fatigue, restlessness, loss of
appetite, and reduced sex drive when
steroid abuse is stopped.