Transcript Chapter 09 PowerPoint Presentation

Chapter 9 – Your Total Diet for
Wellness and Weight
Management
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Coming Up in this Chapter
□ How to combine foods into a healthy
eating plan
□ Food selection, preparation, and
safety skills
□ Strategies and products for weight loss
and maintenance
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Resources
□ www.mypyramid.gov
□ www.hsph.harvard.edu/nutritionsource
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My Pyramid
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Healthy Eating Pyramid
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Food choices
□ Choose nutrient-dense foods from
each group.
□ Stay within the limit for discretionary
”extra” calories.
□ Watch your portion sizes.
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Food choices
□ Grains
□ Make at least half your grain intake whole
grains.
□ Vegetables
□ Look for dark green and brightly colored
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Food choices
Fruits:
•Focus on whole fruits
•Eat a variety
•Limit fruit juice
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Food choices
Proteins
□ Lean meats
□ Fish
□ Nuts
□ Legumes
□ Seeds
□ Soy
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Food Choices
Oils and fats
□ Choose polyunsaturated or
monounsaturated
□ Limit saturated fats
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Use sparingly
□ Red meats and processed meats
□ Refined grains
□ Potatoes
□ Sugary sweets and drinks
□ salt
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Serving sizes
•Don’t confuse portion size and
serving size
•A serving is a specific amount of
food defined by common
measurements
•A portion is the amount of food you
put on your plate.
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Serving sizes
Use visual clues
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Sweets
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Fruits
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Proteins
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Making A Plan Work for You
□ Complete a dietary analysis.
□ Find information to help you eat better.
□ Make nutrient-dense food choices.
□ Eat breakfast.
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Food log
□ Use the Lab Activity 9-1
□ Online tools: www.mypyramid.gov
□ Enter all the foods you eat
□ Include amounts
□ Do for several days including
weekends
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Be informed
□ Read the food labels
□ Eat smaller more frequently
□ Eat breakfast
□ Plan ahead
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Healthy Snacks
□ Whole gain crackers
□ Low-fat microwave popcorn
□ Fruit
□ Nonfat yogurt
□ Nuts and seeds
□ 100 percent fruit juice
□ Homemade trail mixes
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Vegetarian Diets
□ Vegans
□ Eat only plant foods
□ Lacto-vegetarians
□ Eat plant foods and dairy products
□ Lacto-ovo-vegetarians
□ Eat plant foods, dairy products, and eggs
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Vegetarian food pyramid
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DASH Diet
(dietary approaches to stop hypertension)
Emphasize
Limit
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Whole grains
Vegetables
Fruits
Low fat dairy
Poultry
Seafood
nuts
Red meats
Sweets
Sodium
Sugary beverages
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Benefits
□ Lowered blood pressure
□ Improved heart function
□ Improved cognition
□ Reduced insulin sensitivity
□ Improved cholesterol levels
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Mediterranean diet
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Unrefined grains
Vegetables
Legumes
Fruits
Nuts
Seeds
Fish
Olive oil
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Mediterranean diet
•Unrefined grains
•Vegetables
•Legumes
•Fruits
•Nuts
•Seeds
•Fish
•Olive oil
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Meal Planning
□ Breakfast: whole grain cereal, fruit,
milk, yogurt, or eggs
□ Two servings of vegetables at lunch
and dinner
□ Go for lean proteins
□ Snack on fruit or raw vegetables
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No time?
□ Pack a nutritious meal and snack
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While Eating Out
□ Moderate portions of nutrient-rich food
□ Fast foods high in calories and fat and
low in fiber and micronutrients
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Tips for eating out
□ Look at the ingredient list
□ Choose nutrient dense foods
□ Fast food?
Choose grilled options and smaller
portion sizes
□ Skip the soda, choose water or 100%
fruit juice, fat free milk
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Food Safety
□ Foodborne illness
□ AKA food poisoning or stomach flue
□ Each year affects more than 75 million
Americans
□ Causes 325,000 hospitalizations
□ About 5,200 deaths
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Food safety
□ Foodborne illness are caused by
pathogens (primarily bacteria or viruses)
□ Last only about 3 days
□ Cause nausea, vomiting, diarrhea and fever
□ If symptoms are severe or last more than 3
days seek medical attention.
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Salmonella
□ Symptoms include fever, diarrhea, and
abdominal cramps.
□ Develops 12 to 72 hours after infection
□ Usually lasts 4 to 7 days.
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Campylobacter
□ Symptoms include diarrhea,
cramping, abdominal pain, and fever
□ Developed two to five days after
exposure
□ Usually lasts about a week
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E-coli
□ Symptoms can cause severe bloody
diarrhea and abdominal cramps
□ May be followed by serious organ
system damage such as kidney failure
□ Develops one to 3 days after exposure
□ Usually lasts 5 to 7 days
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Norovirus
□ Is a group of viruses
□ common symptoms are diarrhea,
vomiting, and stomach pain
□ Develops 12 to 48 hours after exposure
□ Lasts 2-3 days
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Food Safety
□ Wash fruits and vegetables.
□ Remove outermost leaves of cabbage
and lettuce.
□ Keep foods at a safe temperature.
□ Cold foods at 40 degrees F or lower
□ Hot foods at 140 degrees F or above
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Food Safety
□ Wash your hands!!!!!!!!!!!!
□ Wash: counter tops
knives
cutting boards
refrigerator shelves
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Organic Foods
□ Nutrition: research findings are mixed
□ Chemical residues: fewer pesticides
□ Foodborne illness: research findings are
mixed
□ Cost: usually cost more
□ Taste: research findings are mixed
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Energy Balance Equation
□ Neutral energy balance
□ Calories in = Calories out
□ Positive energy balance
□ Calories in > Calories out
□ Negative energy balance
□ Calories in < Calories out
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Best Weight Loss
□ Negative energy balance
□ Weight loss pace 1-2 pounds a week
□ To achieve this, a negative energy
balance of 500-1,000 calories a day is
necessary.
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Reducing Energy In
□ More weight loss in cutting carbs or
fats
□ Cutting way back on calories
□ How many calories are in the food?
□ What about junk food?
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Weight loss plateau
□ Human body is designed to preserve
energy
□ Metabolic rate drops (if you have lost 10 lbs. you will
use 80 calories less per day)
□ Exercise helps maintain energy
balance
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Diets?
95% of all diets fail
At any given time, more than
one-half of women and onefourth of men are on a diet
Fad diets:
Promote quick results; focus on
eating one type of food or
excluding an entire food group,
rarely emphasize permanent
lifestyle changes
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Best Exercise for Weight Loss
□ Any exercise you will keep doing
□ Aerobic helps burn calories
□ How much time is necessary?
□ 300 minutes a week (moderate intensity)
□ 150 minutes a week (vigorous intensity)
□ Strength training helps maintain
muscle mass
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Getting Started
□ Motivation and commitment
□ Identify barriers and strategies for
change
□ Set a SMART goal
□ Develop strategies and techniques to
create a negative caloric balance
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Supplements
□ No supplements have been proven
safe and effective for weight loss
□ Several health risk associated with
supplements
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Table 9-4 Selected supplements marketed
for weight loss
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Gastric Bypass or Liposuction
□ Gastric Bypass
□ Surgical procedure for morbidly obese
□ Reducing the amount food that can be
eaten
□ Liposuction
□ Cosmetic procedure
□ Used to reshape certain areas
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Healthy Weight Gain
□ Eat five or six times a day.
□ Add concentrated sources of calories.
□ Eat more for breakfast.
□ Top salads with legumes or seeds.
□ Eat larger portions for dinner.
□ Eat good snacks.
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Eating Disorders
□ Media emphasis on body image
□ Anorexia nervosa
□ Fear of gaining weight
□ Bulimia nervosa
□ Binge eating followed by purging
□ Excessive exercise
□ Binge eating disorder
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