Transcript File

Food & Nutrition
Managing Your Weight
Assessing Your Weight
• Skin-Fold Caliper
• Underwater Weighing
• Electronic/Digital
Devices
Basal Metabolic Rate
• Rate at which you use energy when body
is at rest
• What affects this?
– Age
– Gender
– Physical Activity
What is the difference??
• Hunger- Physical
• Appetite- Emotional
What is Obesity?
• Weight is 20% above recommended weight.
Reducing Weight Safely
• RECOGNIZE eating
patterns
• PLAN helpful
strategies
• EXERCISE
What is Fasting?
• Refrain from eating
– Why?
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To lose weight
For protest
Religious reasons
Thanksgiving 
Types of Dieting
• Fad Diets
– Popular diet
– Examples: Atkins,
South Beach, &
Hollywood
What about Diet Pills?
• Major ingredient is
caffeine.
• Can be ineffective
• Habit forming
• Generally only a short
term solution
• Can cause
nervousness,
sleeplessness, & high
blood pressure
Dieting: Myths & Facts
• MYTH- Eating starchy foods, such as bread and
pasta, will make you gain weight.
• FACT- Starchy foods, or comples carbs, have
fewer calories per ounce than fat
• MYTH- You can lose a lot of weight just by
exercising
• FACT- To lose 1 pound by exercising, you need
to run fro 4-5 hours or 6 hours of aerobics.
MYTHS & FACTS
• MYTH- You can lose weight if you don’t eat
breakfast
• FACT- Omitting a meal leads to over eating and
doesn’t help start off you metabolism
• MYTH- You can lose weight by eating only 1
type of food. (Ex. Grapefruit, banana, etc)
• FACT- Usually to monotonous and return to
previous eating pattern. Nutritionally inadequate
MYTHS & FACTS
• MYTH- Caffeine always makes your
appetite decrease
• FACT- Can make level of sugar in blood
drop causing you to feel hungry
• MYTH- Once you lose weight, you can
return to former eating habits
• FACT- Maintaining weight loss means
changing eating and exercising for the rest
of your life
What if I want to gain weight?
• You need to eat
MORE calories
• You need to
EXERCISE
Planning a balanced diet
• Meals
– Breakfast
– Lunch
– Dinner
*At least 3 a day, but it would be better to have
5-7 smaller meals.
SNACKING
• Is it healthy?
• Is it normal?
How to eat healthier w/ fast foods
• Eat smaller portions
• Choose from the
healthy side of menu
• Don’t add salt, etc
• DON’T eat it
Improving Diet
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Eat a variety of foods
Physical Activity
Plenty of grains, vegetables, & fruits
Low fat and cholesterol
Moderate in sugars
Moderate in salt