Choosing Foods &Weight Management

Why do you eat?

1. Hunger – the body’s physical response to food

2. Appetite – a desire to eat1. Sight or smell of food2. Time of day3. Your mood

3. Satiety – the full feeling

Breakfast is important!

• When you wake up in the morning, you haven’t eaten for 10 to 12 hours!

• You need glucose (energy) for your brain to function!

Why do you eat the foods you do?

• Personal Preference• Cultural Background• Time and convenience• Friends• The Media

How much energy do you need?• How much energy you need

depends on how much energy your body is using.

Basal Metabolic Rate (BMR)

• Definition: the minimum amount of energy needed to keep you alive when you are in a rested, fasting state, such as just after you wake up in the morning.

Calculate your BMR

• An easy way to find out your approximate BMR is to add a 0 to your body weight.

• EX) If you weigh 135 pounds…your BMR would be 1,350.

Energy Balance

• When the amount of food energy you take in (eat) is equal to the amount of energy you use (activity) you are in balance

Energy In Energy Out

Gaining Weight

• Eating more food than you burn will cause you to gain weight

Energy Out

Energy In

Losing Weight

• If you eat less than you burn, you will lose weightEnergy In

Energy Out

Health Problem from being overweight

• Heart disease and high blood pressure

• Certain forms of cancer: prostate, colon, and breast

• Type 2 diabetes• Sleeping problems

A growing problem

• Overweight – heavy for his/her size

• Obesity - a condition in which there is an excess of body fat for one’s weight (20% above

recommended weight range)

Why are so many people overweight?

• Lack of physical activity• Television• Play station, video games• Computers

• Diet• High in fat and sugar• Convenience of fast food

What can you do to prevent it?

• Goal setting• Limit amount of time on computer & TV• Increase physical activity• Be active with your family

• Plan Ahead• Plan meals to avoid fast

food• Limit number of times you

“eat out”

What determines your weight?

• Heredity

• Lifestyle

Body Composition

• Definition – the ratio of lean body tissue (muscle to bone) to body-fat tissue

• Ways to measure body composition• BMI• Skinfold Test

Body Mass Index• Index of weight in relation to

heightEnglish Units: BMI = (Weight (lb) / (Height (in)) 2 x 703

An example of calculating body mass index using the BMI formula: Weight = 150 lbs, Height = 5'5" (65 inches)

BMI Calculation: [150 ÷ (65)2] x 703 = 24.96

Body Mass Index• Index of weight in relation to

heightAdults Women Men

anorexia < 17.5

underweight <19.1 <20.7

in normal range 19.1-25.8 20.7-26.4

marginally overweight 25.8-27.3 26.4-27.8

overweight 27.3-32.3 27.8-31.1

very overweight or obese >32.3 >31.1

severely obese 35 - 40

morbidly obese 40 - 50

super obese 50 - 60

Weight Management Plan

• A program of sensible eating and exercise habits that will help keep weight at a healthy level

• Eat Smart, Exercise More!!!• Reduce portion sizes and/or use lower calorie options• Exercise• Keep a log of your food intake and exercise

Lose Fat…Not Muscle!

• ½ pound – 1 lb per week is recommended

• Faster weight loss usually

means loss of water and

muscle• 1 lb/week = 500

calories/day (eat less or exercise

more)

Going ON a diet suggests that you will go OFF…

Aim for lifestyle changes!

If you are underweight…

• Gradually increase your food intake• Snacking – eating more frequently• Choose nutritious foods high in

calories

• Exercise• Strength training

Fad Diets

• A diet that requires major changes in your eating habits and promises quick results

Low carb diets

• Ex) Atkins• Idea is that if you restrict carbs…your body will burn fat• Problem – your body needs carbs to

burn fat• Not healthy in the long-term because

they are low in grains, fruits, and veggies

Liquid formulas

• Ex) Slimfast• Lowers the number of calories per

day by replacing meals with liquid • This can be dangerous – most

likely not getting all of the nutrients your body needs!

Stimulants

• Ex) Ephedra, caffeine• Reduce appetite and give a feeling

of energy• Bad side effects – nervousness,

dizziness, headache, increased blood pressure, heart attacks, and seizures

Fasting

• Not eating• Weight loss is initially rapid as the

body uses fat stores for energy• Body proteins are broken down to

provide the missing energy = loss of muscle mass

Diet Pills

• A pill that causes you to lose weight without the need for low calorie diets and exercise

• No SAFE pill exists!

Surgery

• Gastric bypass – changes the structure of the digestive tract

by bypassing part of the stomach• Lap Band – an adjustable band the

makes the opening of the stomach smaller• Reduces the amount of food you can

eat

Weight loss- the safe way

• Lifestyle change• Balance your food intake with your

exercise• Change the habits that lead to weight

gain

Food Allergy vs Food Intolerance• Food allergy is an abnormal responseto a food that is triggered by the body’s immune system

• Food Intolerance can be caused by eating foods or ingredients that irritate the intestine. Similar symptoms but does not effect the immune system.