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Ch9.pptCHAPTER 9
EATING FOR WELLNESS AND WEIGHT MANAGEMENT
Questions and Answers:
A Guide to Fitness and Wellness 3rd Edition
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COMING UP IN THIS CHAPTER
- Learn how to combine foods into a healthy eating plan
- Improve your food selection, preparation, and safety skills
- Evaluate strategies and products for weight loss and maintenance
- Learn recommended techniques for healthy weight gain
- Identify symptoms of eating disorders
- Assess your eating habits
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Q
Planning a Healthy Diet
- Knowing what to eat can be a challenge
- Dietary Guidelines for Americans and the Dietary Reference Intakes (DRIs)
- MyPlate: http://www.choosemyplate.gov,
U.S. Department of Agriculture (USDA) food plan that aims to be a simple reminder for healthy eating - DASH (Dietary Approaches to Stop Hypertension)
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With all the contradictory information out there, how can I know what to eat and what to avoid?
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FIGURE 9-1 USDA’S MYPLATE
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Q
USDA’s MyPlate
- MyPlate helps to determine the amount of food to consume from each food group
- How much you eat depends on:
- Your current body weight
- Your desire to change or maintain weight
- Your level of physical activity
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What exactly is a portion size?
More…
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USDA’s MyPlate
- Your diet should be based on these principles:
- Choosing nutrient-rich foods
- Staying within the limit for empty calories
- Watching your portion sizes
- Most people significantly underestimate their
food intake
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FIGURE 9-2 MYPLATE FOOD INTAKE PATTERNS BASED ON DAILY CALORIE INTAKE
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TABLE 9-1 TYPICAL AMERICAN DIET VERSUS MYPLATE, ADJUSTED TO A 2,000-CALORIE/DAY DIET FOR COMPARISON
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FIGURE 9-3 VISUAL GUIDE TO PORTION SIZES
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Q
USDA’s MyPlate
- Check the ingredient list
- If it is a whole grain it will be first on the list
- Recommended amount of grains: six 1-ounce equivalents per day
- Make half your grains whole
- More fiber, vitamins, minerals, and phytochemicals
- Nutrient-rich
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How do I know whether I am eating whole grains?
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Q
USDA’s MyPlate
- In most cases, canned and frozen vegetables are as good a choice as fresh
- Especially if no salt has been added
- Recommended amount of vegetables:
2½ cups per day - Vary your veggies
- Dark-green, orange, and red vegetables; legumes;
starchy vegetables
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Canned or frozen, which veggies are better?
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USDA’s MyPlate
- It must be 100% fruit juice to be labeled juice
- Fruit juice drink, fruit punch, fruit cocktail, or fruit-aide have something in them besides juice
- Added sugar
- Recommended amount of fruit: 2 cups per day
- 100% juice can count, but it is best to consume whole fruits because they are lower-calorie and contain fiber
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Is a fruit “drink” the same thing as fruit juice?
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Q
USDA’s MyPlate
- Plant proteins and animal proteins:
- Animal is the more complete protein source
- More saturated fat
- Go lean with protein
- Recommended amount of protein: 5½ ounce equivalents per day
- Lean meats; fish; nuts; seeds; soy; legumes (could also count as vegetable)
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How can hamburger and pinto beans count as the same thing?
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Q
USDA’s MyPlate
- You do not want milk calories to displace other important calories
- Recommended amount of dairy: 3 cups of milk or the equivalent per day
- Get your calcium-rich foods
- Do not use ice cream as the primary dairy product—it is high in fat and sugar
- Lactose-free products are also available
- Calcium-fortified beverages like orange juice and soy milk
- Lack nutrients that are typically found in dairy products
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I love milk. Can I drink too much of it?
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Q
USDA’s MyPlate
- Recognize and choose healthy fats
- DO NOT ELIMINATE OIL FROM YOUR DIET!!
- Choose fats that are low in saturated and trans fats
- Recommended amount of oils: 27 grams or about 6 teaspoons per day
- The daily requirement for oils is easy to meet
but also easy to exceed, especially with
unhealthy fats
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Is it a good idea to eliminate oil since
it’s pure fat?
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TABLE 9-2 OIL CONTENT OF COMMON FOODS
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Q
USDA’s MyPlate
- The best way to assess your eating pattern is to do an analysis
- The more days you track, the more accurate the dietary information
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What’s the easiest way to know if I’m eating well?
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Q
USDA’s MyPlate
- You should eat 300–500 calories of healthy food within 2 hours of waking
- Skipping breakfast leads to poor nutritional choices later in the day and affects concentration
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Why is skipping breakfast so bad?
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Q
USDA’s MyPlate
- Whole gain crackers
- Low-fat microwave popcorn
- Fruit
- Nonfat yogurt
- Nuts and seeds
- Cup of vegetable soup
- Homemade trail mixes
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What are some healthy snacks?
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Q
Vegetarian Diets
- Most food planning sites contain options for all types of eaters
- Vegans: eat only plant foods and avoid all animal products
- Lacto-vegetarians: eat plant foods and dairy products
- Lacto-ovo-vegetarians: eat plant foods, dairy products, and eggs
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I’m a vegetarian. Can I still use online food planners?
More…
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Vegetarian Diets
- Many people follow a partial vegetarian diet
- Vegetarian diets tend to be lower in saturated fat and cholesterol and higher in fiber, potassium, folate, and other micronutrients and phytochemicals
- May lead to lower rates of heart disease, hypertension, and type 2 diabetes
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Q
DASH and Other Dietary Plans
- The 2010 Dietary Guidelines for Americans recommends two eating patterns:
- DASH diet
- Mediterranean diet
- Both diets can help reduce chronic disease risk, help control body weight, and provide an abundance of nutrient-rich choices
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Are any diets healthy?
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DASH and Other Dietary Plans
- The DASH diet was developed to help people reduce blood pressure
- Significantly reduces blood pressure, improves heart function and cognition, reduces insulin sensitivity, and improves cholesterol levels
- Emphasizes: potassium-rich vegetables, fruits, low-fat dairy, whole grains, poultry, fish, nuts
- Limits: sodium, red meat, added sugars
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DASH and Other Dietary Plans
- The Mediterranean diet is a pattern of eating associated with cultures bordering the Mediterranean Sea
- Primarily plant-based
- Linked with lower rates of several chronic diseases
- Staples include: unrefined grains, vegetables, legumes, fruits, nuts, seeds, fish, olive oil
- Limits: saturated fat, meat, full-fat dairy products
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FIGURE 9-4 MEDITERRANEAN DIET PYRAMID
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Q
Meal Planning and Preparation
- When planning a meal, think about your goals
- Breakfast: whole-grain cereal, fruit, milk, yogurt
- Two servings of vegetables at lunch and dinner
- Snack on fruit
- Go for lean proteins
- Pay attention to nutrition labels on convenience foods
- Start collecting recipes
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What am I supposed to do if I don’t know how to cook? Help!
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Q
Meal Planning and Preparation
- Fast foods are high in calories and fat and low in fiber and micronutrients
- Opt for salads, grilled chicken, fresh fruit
- Beware: even salads can pack a caloric punch
- Look for calorie totals, now provided
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What are the best fast-food choices?
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Q
Meal Planning and Preparation
- Check menus online in advance
- Avoid buffets and all-you-can-eat deals
- Choose “light” or “diet” options
- Eat a light snack beforehand so you don’t overindulge
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What are some good restaurants to
eat at?
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Q
Food Safety and Technology
- Foodborne illness: a sickness caused by contaminated foods or beverages
- Pathogens: viruses, bacteria, and other disease-causing microorganisms
- Each year, affect more than 75 million Americans
- 325,000 hospitalizations; about 5,200 deaths
- Most cases of food poisoning or stomach flu last only a few days and are characterized by nausea, vomiting, diarrhea, and fever
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Is food safety a worry at home?
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Food Safety and Technology
- The most common causes of foodborne illness:
- Salmonella
- Campylobacter
- E. coli O157:H7
- Norovirus
- Four steps for food safety:
- Clean
- Separate
- Cook
- Chill
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FIGURE 9-5 FOUR BASIC STEPS FOR FOOD SAFETY
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Q
Food Safety and Technology
- Refrigeration is key for leftovers
- Check your refrigerator’s temperature: the risk for foodborne illness rises if it is more than 40°F
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What about leftovers—can I still eat the pizza from Friday night?
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Food Safety and Technology
- The only safe method of determining when meat is safe to eat is to use a meat thermometer
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My mom checks a roast with a meat thermometer, but I don’t have one. Is it really necessary?
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TABLE 9-3 SAFE REFRIGERATOR AND FREEZER STORAGE FOR FOODS
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Q
Food Safety and Technology
- Allergens are substances that are capable of producing an allergic reaction in the body’s immune system
- Food intolerances have different underlying causes such as an absence of an enzyme or sensitivity to a substance
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So, is everyone allergic to peanuts these days?
More…
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Food Safety and Technology
- Symptoms of food allergies include:
- Coughing or wheezing
- Flushed skin, rash, or hives
- Tingling or itching in mouth
- Swelling of lips or tongue
- Nausea, abdominal cramps, diarrhea
- Anaphylaxis
- Medical emergency
- EpiPen
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Food Safety and Technology
- Some fish contain mercury
- You must balance the risk of mercury against the benefits of consuming fish
- High-quality protein
- Low in saturated fat
- Heart-healthy omega-3 fatty acids
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Fish is supposed to be healthy, but doesn’t it contain mercury?
More…
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Food Safety and Technology
- For women who are or will become pregnant, for nursing mothers, and for young children:
- Do not consume shark, swordfish, king mackerel, or tilefish
- Limit consumption of albacore tuna to no more than
6 oz./week - Eat up to 12 oz. of lower-mercury types of fish
- Check consumption guidelines for locally-caught fish
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Food Safety and Technology
- Organic refers to how the food is produced
- Advantages:
- Conservation of resources
- Recycling of animal waste
- Release of fewer chemicals
- Improved soil fertility
- Promotion of crop diversity
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Are organic foods better than regular foods?
More…
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Food Safety and Technology
- Other benefits to choosing organic foods:
- Nutrition: research findings are mixed
- Chemical residues: fewer pesticides
- Foodborne illness: research findings are mixed
- Taste: research findings are mixed
- Organic foods often cost more and may have a shorter shelf life
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More…
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Food Safety and Technology
- Organic foods are labeled in three different categories:
- 100% Organic
- Organic—must contain at least 95% organic
- Made with Organic—foods made with at least 70% organic ingredients
- Foods in the first two categories can display the USDA Organic seal
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Food Safety and Technology
- These are crop plants that have been modified in the laboratory to enhance desired traits
- Genetically engineered “GE” plants are plants that have been modified using modern biotechnology
- 60–70% of processed foods in the U.S. have GE ingredients
- Food companies aren’t required by law to label GE foods
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What are genetically modified foods?
More…
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Food Safety and Technology
- Risk of GE foods
- Introduction of allergens and toxins to food
- Accidental contamination between GE and non-GE foods
- Antibiotic resistance
- Adverse changes to nutrient content of a crop
- Creation of “super” weeds and other environmental risks
- Benefits of GE foods
- Increased pest and disease resistance
- Drought tolerance
- Increased food supply
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Making Changes for the Better
- Applying basic techniques of behavior change along with sound nutrition principles is the best way to change for the better
- Assess your diet
- Start with a SMART goal
- Start on the path to change with interim goals
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What are the best ways to break bad eating habits?
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Healthy Weight Loss
and Maintenance
- Focus on energy balance
- Neutral energy balance
- Calories in = Calories out
- Positive energy balance
- Calories in > Calories out
- Negative energy balance
- Calories in < Calories out
- Fundamentally, changes in weight result from changes on one or both sides of the energy balance equation
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Q
Focus on Energy Balance
- You will put weight on over time, normally about 1–2 pounds each year starting in your early twenties
- The DRI recommends a decrease of 7–10 calories per day for each year starting around the mid twenties
- Your level of physical activity will influence calorie output
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My weight’s fine right now, so why should I worry?
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Q
Focus on Energy Balance
- Weight gain results from a positive energy balance
- A pound of body weight is equivalent to 3,500 calories, so to lose a pound, you need to create a negative energy balance of 3,500 calories
- Lose 1–2 pounds per week
- It is best to make the calorie deficit small and reasonable until weight-loss goals are met
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How many calories does it take to lose weight?
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Q
Focus on Energy Balance
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What about cutting calories or cutting carbs?
- In general, cutting calories causes weight loss, and being more active sustains the weight loss
- Moderation is key
- Too drastic a cut in calories is not recommended
- The lowest daily calorie intake recommended is 1,200 calories for women and 1,500 calories for men
- Checking the calorie content of food and keeping track of it is a great weight-management strategy
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Q
Focus on Energy Balance
- One important weight-management issue is that we often eat for reasons other than hunger
- Tracking food habits and motivations will help
- Makes you more mindful of your eating habits
- Gain control over your food environment
- Stock your kitchen with healthy snacks
- Steer clear of less-healthy alternatives
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How can I not eat junk when I’m stressed out?
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Q
Focus on Energy Balance
- It is not uncommon for the rate of weight loss to slow down over time
- At first, you may quickly lose fluid weight
- After the first few weeks, you start to lose body fat
- Your metabolic rate drops (if you have lost 10 lbs. you will use 80 calories less per day)
- The more you lose, the harder it becomes to lose more
- The goal should be a balanced state of weight management
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Why does weight seem to plateau?
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Focus on Energy Balance
- Any exercise you will keep doing
- Include both aerobic exercise and strength training
- Aerobic exercise helps burn calories
- How much time is necessary?
- 300 minutes a week (moderate intensity)
- 150 minutes a week (vigorous intensity)
- Greater durations and/or intensities are needed for weight loss and weight-loss management
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What’s the best exercise for weight loss?
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Q
Weight-Loss Plans, Products,
and Procedures
- Evaluate all diet plans critically
- Avoid extreme or gimmicky eating patterns
- No weight-loss supplement has been proven safe and effective for weight loss
- Potentially harmful
- Multiple side effects
- Not safe for women who are pregnant or may become pregnant
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What’s the best diet book?
Which weight-loss supplements are best?
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Q
Weight-Loss Plans, Products,
and Procedures
- Gastric bypass is one type of bariatric surgery
- Surgical procedures for the morbidly obese
- Restrictive surgeries reduce or restrict the size of the stomach and slow digestion
- Malabsorptive/restrictive surgeries are more invasive; they restrict stomach size and bypass part of the digestive tract
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What’s the difference between gastric bypass and liposuction?
More…
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Weight-Loss Plans, Products,
and Procedures
- Liposuction is a cosmetic procedure that removes small bulges of fat
- Used to reshape certain areas
- New non-invasive procedure: cryolipolysis
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Q
Healthy Weight Gain
- Increase caloric intake from healthy, nutrient-rich foods
- 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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I need to gain some weight but I don’t want flab. Do I just eat more?
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Q
Healthy Weight Gain
- Exercise is critical for healthy weight gain
- Resistance training is more important to increase muscle size, but you should do both
- Apply the overload principle
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What kind of workout should I do to gain weight? Avoid cardio?
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Eating Disorders
- Eating disorder: a severe disturbance in eating patterns and behavior involving insufficient or excessive food intake
- Eating disorders are relatively common, but the underlying factors are complex
- Individuals usually have low self-esteem, feelings of inadequacy, and a negative body image
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How can I tell whether a friend has an eating disorder?
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Eating Disorders
- Three main types of eating disorders:
- Anorexia nervosa
- Extreme thinness; fear of gaining weight
- One of highest death rates of any psychological disorder
- Bulimia nervosa
- Binge eating followed by purging or excessive exercise
- Binge-eating disorder
- Binge eating without compensatory purging
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Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
Q
Eating Disorders
- Eating disorders are not permanent, but they are not easy to treat
- Professional health care is required
- Treatment depends on the symptoms and physical problems experienced
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
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Are eating disorders permanent?
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
TABLE 9-4 EATING DISORDERS:
CHARACTERISTICS AND RISKS
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Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
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