Transcript Nutrition and Eating Disorders

 The
process of providing our bodies with
nourishment which allows us to:
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Promote growth
Maintain healthy cells and organs
Enhance our bodies’ ability to repair and replace
damaged tissue
 Diet
 Nutrients
 Calories
 Carbohydrates
 Oils
& Fats
 Food Groups
 Hydration
 The
composition of foods and beverages that
we eat and drink on a regular basis
 The different types of foods and beverages in
our diets play different roles in our bodies
with regard to how well our bodies function
in terms of our:
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General health of our organs, tissues & muscles
Ability to heal & our natural immunity
Energy level & ability to engage in activity
Ability to sleep
Emotional health
 Definition:
The vitamins and minerals in our
food and beverages that nourish our bodies
 Not all foods and beverages have nutrients in
them
 It is possible, but not preferable, to add
nutrients to our diets, when we aren’t
getting enough from our meals, in the form
of vitamin pills and supplements
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It is always important to talk to your doctor
before starting any regimen
 Definition:
A tool to measure the amount of
energy that a food or beverage provides the
body
 Calories come from four main sources in our
diet: carbohydrates, fat, protein & alcohol
 Many of the calories that we consume have
nutrients that help supply our bodies with both
nourishment and energy
 Empty Calories: Those calories that we
consume that have no nutritional value and
come from two sources: solid fats & added
sugars
 Cake
 Cookies
 Soda
 White
 Energy
drinks,
sports drinks
 Fruit drinks (not
juices)
 Cheese
 Ice cream
bread
 Donuts & Bagels
 Pizza
 Sausages, hotdogs
 Bacon
 Ribs
Females
Males
Age 9-13
1600 cal
1800 cal
Age 14-18
1800 cal
2000 cal
Age 9-13
120 cal
160 cal
Age 14-18
160 cal
265 cal
Max # Calories/day
Max. # Empty
Calories/day
Carbohydrates
are essential for our
bodies to function effectively
We
cannot survive without
carbohydrates
 Carbohydrates
are broken down into glucose,
which is an important sugar that fuels the
body
 Glucose
gives us energy and helps keep our
bodies working
 Glucose
can be used immediately or stored in
the liver and in our muscles, as well as in fat
COMPLEX CARBS
 Starch & Dietary
Fiber
 Need to be broken
down in the body
before they can be
used
 Want to increase
Fiber in our diets
SIMPLE CARBS
 Sugars found
naturally in foods
like fruits,
vegetables & milk;
& processed/
refined sugars
 Want to decrease
simple sugars in
our diets
Females
Males
Age 9-13
22g
25g
Age 14-18
25g
31g
Grams of Fiber/day
 Choose
whole fruits over juices
 Choose fruit juices over fruit drinks
 Drink water instead of soda or gatorade
 Eat at least two different vegetables (one
serving of each) at dinner
 Choose whole grains over simple grains
 Decrease sugared cereals
 Select fruits over sweets
 Have fresh, washed and prepped vegetables
around for a quick snack
 Typically
fats contain the most calories per
serving compared with other food sources
 Only small amounts of fats are recommended
– we do NOT have to eliminate all oils and
solid fats, just limit them
 Fats can be broken into two main types:
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Oils (unsaturated fats)
Solid Fats (saturated and trans fats)
 When
choosing between oils and solid fats in
your diet: oils > solid fats
OILS
 Liquid at room
temperature
 Have more
monounsaturated
and
polyunsaturated
fats
SOLID FATS
 Solid at room
temperature
 Have more
saturated and
trans fats which
increase our “bad
cholesterol”
 Oils
(unsaturated fats) come from plants and
some animal products (ex: vegetable oil,
olive oil, salmon)
 Saturated fats come from animal products
(meat and dairy) and some plant products
(cheese, butter, cream, ice cream, palm oil,
coconut oil)
 Trans fats come from the fatty parts of
meats and dairy (lard, chicken fat) and
partially hydrogenated oils.
Females
Males
Age 9-13
5 tsp
5 tsp
Age 14-18
5 tsp
6 tsp
Age 9-13
400 – 560 cal
450-630 cal
Age 14-18
450 – 630 cal
500 – 700 cal
Amount of Oil/day
# of calories from all
Fats/day
Fruits
Vegetables
Grains
Protein
Dairy
Females
Males
Age 9-13
1 ½ cups
1 ½ cups
Age 14-18
1 ½ cups
2 cups
Amount of Fruit/day
Females
Males
Age 9-13
2 cups
2 ½ cups
Age 14-18
2 ½ cups
3 cups
Amount of
Vegetables/day
 Dark
Green Vegetables (Ex: broccoli, kale,
spinach, romaine lettuce)
 Starchy Vegetables (Ex: corn, green peas,
lima beans, potatoes, plantains)
 Beans & Peas (aka legumes; also part of the
protein group; Ex: black beans, chick peas,
kidney beans, lentils, soy beans)
 Red & Orange Vegetables (Ex: squash,
carrots, pumpkin, red peppers, tomatoes,
sweet potatoes)
 Other Vegetables
Females
Males
Age 9-13
5 oz
6 oz
Age 14-18
6 oz
8 oz
Age 9-13
≥3 oz
≥3 oz
Age 14-18
≥3 oz
≥4 oz
Amount (in ounces)
of total Grains/day
Amount of daily
total that should be
Whole Grains
WHOLE GRAINS
Contain the entire
kernel, bran, germ &
endosperm
 Ex: whole wheat
flour, cracked wheat,
oatmeal, whole
cornmeal, brown rice,
quinoia, millet
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REFINED GRAINS
Milled which removes
the bran and germ
(removes the
vitamins, increases
shelf life and changes
color & texture)
 Ex: white flour,
processed cornmeal,
white bread, white
rice
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Females
Males
Age 9-13
5 oz
5 oz
Age 14-18
5 oz
6 ½ oz
Amount of Protein
(in ounces)/day
 Meat
 Poultry
 Seafood
 Beans
& Peas (listed in the vegetable group)
 Eggs
 Soy
 Nuts
& Seeds
 Lean
protein (esp. seafood) > regular protein
Females
Males
Age 9-13
3 cups
3 cups
Age 14-18
3 cups
3 cups
Amount of Dairy (in
cups)/day
 Foods
made from dairy that retain their
calcium are considered part of the Dairy
group (and sometimes simultaneously a fat
too)
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Ex: whole, lowfat & skim milk, cheese, yogurt,
ice cream, calcium fortified soy milk/ goat milk/
almond milk
 Foods
made from dairy that lose their
calcium are considered Fat only (and not
dairy)
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Ex: butter, cream, cream cheese
 Water
is essential for our bodies to function
efficiently and at all (we will die without
water)
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Keeps our temperature normal
Lubricates & cushions joints
Protects spinal cord & sensitive tissue
Eliminates waste/toxins
 Hydration
exercising
is especially important when
 Estimated
that we should drink at least 40 oz
- 64 oz of water/day
 For individuals who exercise moderately, at
least 60 oz/day
 For individuals who exercise vigorously, at
least 80 oz/day
 Physical
activity helps the body use energy
and it helps the body function
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Increases clarity of thought
Helps with sleep
Increases mobility and flexibility
Decreases depression
Increases strong muscles and bones
Helps to maintain a healthy weight
Increases social interactions
Increases opportunities for enjoyment & fun
 Aerobic
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– increases your heart rate
Two types of aerobic exercise: moderate &
vigorous
 Muscle
Strengthening – makes muscles
stronger
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Ex: weight lifting, push-ups
 Bone
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Strengthening – makes bones stronger
Ex: jumping jacks, trampoline
 Balance
& Stretching – increases stability and
flexibility
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Ex: dance, yoga, pilates
MODERATE
Fast walk (≥3.5 mph)
 Cycling (< 10 mph)
 Manual Labor
 Gardening
 Dancing
 Water aerobics
 Doubles tennis
 Kayaking
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VIGOROUS
Running/jogging/ fast
walk (≥4.5 mph)
 Cycling (≥10 mph)
 Heavy Lifting
 Construction & Yard
Work
 Swimming laps
 Basketball
 Singles tennis
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 Under
the age of 18, we should do 60
minutes of physical activity per day
 Each of the 4 types of physical activity
should be done at least 3 times per week, in
intervals of 30 minutes or longer…so mix it
up!
 Remember to hydrate when exercising
 Is there such a thing as too much exercise?
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YES!
 Approximately
1-2% of teens have an
eating disorder
 Eating Disorders typically develop during
adolescence, but can manifest in early
childhood or later in adulthood
 Anorexia and Bulimia effect almost 10
million women and 1 million men in the
United States
 Another 25 million people suffer from
Binge Eating Disorder in the United States
 Average age of onset: ages 11-13
 Approximately
50,000 of those with eating
disorders will die from their disorder
 80% of 3rd-6th graders are dissatisfied with
their bodies
 80% of 10-16 year olds have been on a diet
 Dieting and a drive for thinness are two of
the most common risk factors for men and
women
 Dieting:
Purposely adjusting one’s diet
for the sole purpose of losing weight
 Emotional Eating: When an individual
uses eating as a coping mechanism to
self-sooth or regulate emotions
 Disorders Eating: When an individual
engages in unhealthy or rigid eating
behaviors or excessive exercise to
compensate for his/her negative attitudes
towards food, body size, or weight
 Have
you ever had a hard day and grabbed a
pint of your favorite ice cream to make you
feel better?
 Have
you ever gone out for dinner as a
reward for a personal achievement?
 Have
you ever skipped a meal to make up
for eating too much earlier, in preparation
for a big meal later on, or to help shed
pounds?
 Do you count every calorie of everything
you eat and chart it out in a rigid manner?
 Have you found yourself going to the gym
to “work off the extra calories from a big
meal” even if you are fatigued or injured?
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We live in a society obsessed with appearance and
“fitness”
Health consciousness can become obsessive to the
point of disordered eating
Many of the images portrayed in the media are
unrealistic or ‘touched up’ and yet they are what we
compare ourselves to
Comparing ourselves to unhealthy or un-naturally thin
ideals, sets us up for failure, contributes to low selfesteem and constant dieting
Dieting can be the first step along a road to eating
disorders
We are in a quick-fix society, and we have a desire
for immediate gratification
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Biological/Genetic
Psychological/Emotional - difficulty managing
emotions, feels out of control, feels very emotional,
impulsive, low self-esteem, sensitive to criticism
Personality – high achievers, perfectionists, don’t like
change, wants to be in control, popular, bright,
creative, athletic
Social – unrealistic body image in media, obsession
with thinness and ‘over’ fitness, peer pressure
Family – family history, perfectionist parents, highly
critical parents, chaotic family with a lot of conflict,
over protective parents
 Anorexia
 Bulimia
 Binge
Nervosa
Nervosa
Eating Disorder
 Characterized
by an unwillingness to
maintain minimal, normal weight by 15% or
more.
 Intense fear of being fat or gaining weight
 Engages in self-starvation, excessive
exercise, laxatives, and/or purging
 Always feels “fat” even when underweight
 Low
blood pressure
 Heart strain and possible heart
failure/attack
 Hair loss, brittle fingernails
 Loss of menstruation
 Lanugo
 Anemia
 Swollen joints
 Brittle bones
Becomes very thin, emaciated, or frail
 Obsessed with food, meals, weight
 Weighs him/herself constantly
 Excessive exercise**
 Rigid rules about food and eating
 Excessive calorie counting and portion control
 Depressed or anxious
 Becomes withdrawn from friends, especially at
meal times
 Lacks energy and mental alertness or
concentration
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Characterized by a cycle of binge eating
followed by purging
 During the binge phase, the individual eats large
amounts of high-calorie food
 During the purge phase, the individual eliminates
the food by extraordinary means: vomiting,
laxative abuse, over-exercising**, or fasting
 Feels out of control during the binge-purge cycle
 Extreme concern and unhappiness over body
weight and shape, but often maintains normal or
slightly above normal weight
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 Stomach
pain
 Organ damage
 Tooth and gum decay from stomach acid
 Swollen glands and cheeks
 Dehydration
 Loss of menstruation
 Mineral deficient
 Fears
weight gain
 Makes excuses to go to the bathroom after
meals
 Constantly on a diet
 Buys laxatives, diuretics, enemas, diet pills
 Works out excessively
 Social withdrawal in general or at meal times
 Depression
 Characterized
by regular bingeing on high
calorie, high fat food without any
compensatory behaviors
 Binges are compulsive in nature, and are
often uncontrolled and impulsive responses
to emotional distress
 Individual eats beyond the point of feeling
comfortably full
 Obesity
 Heart
failure
 Diabetes
 Other diseases associated with being
overweight
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A nutritious, well-balanced diet is important for us to
maintain our physical and emotional health
Exercise is an important part of a healthy life-style in
conjunction with good nutrition
Hydration is necessary for us to live our lives and fully
benefit from our active lifestyles
Our focus needs to be on health and wellness, not on
thinness and perfection
Being conscientious about what we eat and how much we
exercise is important to maintain our health; but when we
do it to an extreme to look thin, feel less unhappy with life
or fit in, that conscientiousness turns into obsession and
can easily fall into the category of disordered eating which
can be very dangerous now and in the future.
Thank you!
Susan Writer, Ph.D.
“Dr. Sus”
Aurora Behavioral Health Care
[email protected]