Transcript Food and Your Health - plaza

Food and Your
Health
Andrea Hardee
Justine Elfrink
Jennifer Quinones
Catherine Christian
Neika Gresham
Food and Your Health
 This presentation will cover the basics of
Nutrition , Exercise , and Fad diets.
 The audience it is geared towards are
eighth grade, ages 14-15.
 The presenters are upper classmen
students, in the college of Health and
Human Performance at the University of
Florida.
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.
 Age, sex, height, body build, and metabolism.
 One of the most important 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
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, 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.
Exercise
 An example of good exercise is in the
following video. It shows the ancient
practice known as Ti Chi.
 The movements are excellent for
developing flexibility.
 The practice can also help relive stress,
and promote health.
Fad Diets
 Your “Diet” is whatever 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.
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 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 claiming to aid weight
loss. All of them usually contain some or all of
the following drugs: amphetamines like speed,
ephedrine a herbal version of speed, diuretics
and laxatives
 These cause a temporary increase in
metabolism, bathroom visits.
Risky Weight-Loss
Strategies
 Diet pills containing stimulants that 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, also 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 can lead to serious and even lifethreatening problems, such as heart
damage, kidney damage, and injury to
all parts of the digestive system.