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?• 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

• Eat a variety of foods

• Physical Activity

• Plenty of grains, vegetables, & fruits

• Low fat and cholesterol

• Moderate in sugars

• Moderate in salt