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Questions and Answers A Guide to Fitness and Wellness 4th Edition

Gary Liguori │ Sandra Carroll-Cobb

©McGraw-Hill Education. All rights reserved. Authorized only for instructor use in the classroom. No reproduction or further distribution permitted without the prior written consent of McGraw-Hill Education.

CHAPTER 9

Eating For Wellness and Weight Management

©McGraw-Hill Education.

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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Planning a Healthy Diet

Question: With all the contradictory information out there, how can I know what to eat and what to avoid?

Knowing what to eat can be a challenge

Dietary Guidelines for Americans and the Dietary Reference Intakes (DRIs)

MyPlate: http://www.choosemyplate.gov, a 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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FIGURE 9-1 USDA’S MYPLATE

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USDA’s MyPlate, 1

Question: What exactly is a portion size?

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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USDA’s MyPlate, 2

Your diet should be based on these principles:

Choosing nutrient-rich foods from each group

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

	MYPLATE RECOMMENDATION	TYPICAL DIET
GRAINS	6.0 cups	6.4 cups
WHOLE GRAINS	3.0 cups	0.6 cup
VEGETABLES	2.5 cups	1.6 cups
FRUIT	2.0 cups	1.0 cups
DAIRY	3.0 cups	1.5 cups
PROTEIN	5.5 ounces	5.1 ounces
OILS	27 g (6 teaspoons)	18 g (4 teaspoons)
SOLID FATS	16 g (1 tablespoons)	43 g (3 tablespoons)
ADDED SUGARS	32 g (2½ tablespoons)	79 g (6 tablespoons)
ALCOHOL	–	10 g (¾ of a beer or glass of wine)

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FIGURE 9-3 VISUAL GUIDE TO PORTION SIZES

(ball): ©McGraw-Hill Education/Richard Hutchings, Photographer; (cards):©Andrea Evangelista/Getty Images RF; (golf ball): ©McGraw-Hill Education; (mouse): ©abu/Getty Images RF; (red dice): ©Niels Busch/Getty Images RF; (green dice): ©C Squared Studios/Getty Images RF

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USDA’s MyPlate, 3

Question: How do I know whether I am eating whole grains?

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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USDA’s MyPlate, 4

Question: Canned or frozen, which veggies are better?

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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USDA’s MyPlate, 5

Question: Is a fruit “drink” the same thing as fruit juice?

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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USDA’s MyPlate, 6

Question: How can hamburger and pinto beans count as the same thing?

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; and legumes (could also count as vegetable)

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USDA’s MyPlate, 7

Question: I love milk. Can I drink too much of it?

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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USDA’s MyPlate, 8

Question: Is it a good idea to eliminate oil since it’s pure fat?

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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TABLE 9-2 OIL CONTENT OF COMMON FOODS

FOOD	AMOUNT OF FOOD	AMOUNT OF OIL
VEGETABLE OIL	1 tablespoon	1 tablespoon (14 grams)
SOFT (TRANS-FAT-FREE) MARGARINE	1 tablespoon	2½ teaspoons (11 grams)
MAYONNAISE	1 tablespoon	2½ teaspoons (11 grams)
MAYONNAISE-TYPE SALAD DRESSING	1 tablespoon	1 teaspoon (4 grams)
ITALIAN DRESSING	2 tablespoons	2 teaspoons (8 grams)
THOUSAND ISLAND DRESSING	2 tablespoons	2½ teaspoons (11 grams)
OLIVES, RIPE, CANNED	8 large	1 teaspoon (4 grams)
AVOCADO	½ medium	3 teaspoons (15 grams)
PEANUT BUTTER	2 tablespoons	4 teaspoons (16 grams)
PEANUTS, DRY ROASTED	1 ounce	3 teaspoons (14 grams)
ALMONDS, DRY ROASTED	1 ounce	3 teaspoons (15 grams)
SUNFLOWER SEEDS		3 teaspoons (14 grams)
SALMON STEAK	3 ounces	2 teaspoons (8 grams)
TUNA, CANNED IN OIL	3 ounces	1 teaspoon (5 grams)

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USDA’s MyPlate, 9

Question: What’s the easiest way to know if I’m eating well?

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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USDA’s MyPlate, 10

Question: Why is skipping breakfast so bad?

You should eat 200–500 calories of healthy food within 90 minutes of waking

Skipping breakfast leads to poor nutritional choices later in the day and affects concentration

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USDA’s MyPlate, 11

Question: What are some healthy snacks?

Whole grain crackers

Low-fat microwave popcorn

Fruit

Nonfat yogurt

Nuts and seeds

Cup of vegetable soup

Homemade trail mixes

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Vegetarian Diets, 1

Question: I’m a vegetarian. Can I still use online food planners?

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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Vegetarian Diets, 2

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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DASH and Other Dietary Plans, 1

Question: Are any diets healthy?

The 2015–2020 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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DASH and Other Dietary Plans, 2

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, 3

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, and olive oil

Limits: saturated fat, meat, and full-fat dairy products

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FIGURE 9-4 MEDITERRANEAN DIET PYRAMID

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Meal Planning and Preparation, 1

Question: What am I supposed to do if I don’t know how to cook? Help!

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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Meal Planning and Preparation, 2

Question: What are the best fast-food choices?

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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Meal Planning and Preparation, 3

Question: What are some good restaurants to eat at?

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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Food Safety and Technology, 1

Question: Is food safety a worry at home?

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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Food Safety and Technology, 2

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

(hands): ©Image Source/Getty Images RF; (meat): ©Foodcollection/Getty Images RF; (food thermometer): ©Scott Rothstein/Getty Images RF; (fridge thermometer): ©Serenethos/Alamy Stock Photo RF

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Food Safety and Technology, 3

Question: What about leftovers—can I still eat the pizza from Friday night?

Refrigeration is key for leftovers

Check your refrigerator’s temperature: the risk for foodborne illness rises if it is more than 40 degrees Fahrenheit

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Food Safety and Technology, 4

Question: My mom checks a roast with a meat thermometer, but I don’t have one. Is it really necessary?

The only safe method of determining when meat is safe to eat is to use a meat thermometer

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TABLE 9-3 SAFE REFRIGERATOR AND FREEZER STORAGE FOR FOODS, 1

CATEGORY	FOOD	REFRIGERATOR (40 degrees Fahrenheit)	FREEZER (0 degrees Fahrenheit)
LEFTOVERS	Cooked meat or poultry	3–4 days	2–6 months
	Chicken nuggets or patties	3–4 days	1–3 months
	Pizza	3–4 days	1–2 months
	Quiche with filling	3–4 days	1–2 months
SALADS	Egg, chicken, ham, tuna, macaroni salads	3–5 days	Don’t freeze
HOT DOGS	Opened package	1 week	1–2 months
	Unopened package	2 weeks	1–2 months
LUNCHEON MEAT	Opened package or deli sliced	3–5 days	1–2 months
	Unopened package	2 weeks	1–2 months
BACON, SAUSAGE MEAT	Bacon	7 days	1 month
	Sausage, raw (chicken, turkey, pork, beef)	1–2 days	1–2 months
HAMBURGER, OTHER GROUND MEATS	Hamburger, ground beef, turkey, veal, pork, lamb, mixtures	1–2 days	3–4 months
FRESH BEEF, VEAL, LAMB, PORK	Steaks	3–5 days	6–12 months

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TABLE 9-3 SAFE REFRIGERATOR AND FREEZER STORAGE FOR FOODS, 2

CATEGORY	FOOD	REFRIGERATOR (40 degrees Fahrenheit)	FREEZER (0 degrees Fahrenheit)
FRESH BEEF, VEAL, LAMB, PORK	Chops	3–5 days	4–6 months
	Roasts	3–5 days	4–12 months
FRESH POULTRY	Chicken or turkey, whole	1–2 days	1 year
	Chicken or turkey, pieces	1–2 days	9 months
FISH	Lean fish	1–2 days	6 months
	Fatty fish	1–2 days	2–3 months
	Cooked fish	3–4 days	4–6 months
SOUPS, STEWS	Vegetable or meat added	3–4 days	2–3 months
EGGS	Raw in shell	3–5 weeks	Don’t freeze
	Hard-cooked	1 week	Don’t freeze
MAYONNAISE	Opened jar	2 months	Don’t freeze
DAIRY	Milk	1 week	3 months
	Yogurt	1–2 weeks	1–2 months
	Cheese, hard, opened	3–4 weeks	6 months

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Food Safety and Technology, 5

Question: So, is everyone allergic to peanuts these days?

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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Food Safety and Technology, 6

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, 7

Question: Fish is supposed to be healthy, but doesn’t it contain mercury?

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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Food Safety and Technology, 8

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 ounces/week

Eat up to 12 ounces of lower-mercury types of fish

Check consumption guidelines for locally-caught fish

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Food Safety and Technology, 9

Question: Are organic foods better than regular foods?

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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Food Safety and Technology, 10

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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Food Safety and Technology, 11

Organic foods are labeled in three different categories:

100% Organic

Organic—must contain at least 95% organic ingredients

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, 12

Question: What are genetically modified foods?

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

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Food Safety and Technology, 13

Risk of GE foods

Introduction of allergens and toxins to food

Accidental contamination between GE and non-GE foods

Antibiotic resistance

Adverse changes to the 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

Question: What are the best ways to break bad eating habits?

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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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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Focus on Energy Balance, 1

Question: My weight’s fine right now, so why should I worry?

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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Focus on Energy Balance, 2

Question: How many calories does it take to lose weight?

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

It is best to make the calorie deficit small and reasonable until weight-loss goals are met

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Focus on Energy Balance, 3

Question: 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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Focus on Energy Balance, 4

Question: How can I not eat junk when I’m stressed out?

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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Focus on Energy Balance, 5

Question: Why does weight loss seem to plateau?

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 pounds, 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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Focus on Energy Balance, 6

Question: What’s the best exercise for weight loss?

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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Weight-Loss Plans, Products, and Procedures, 1

Question: What’s the best diet book? Which weight-loss supplements are best?

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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Weight-Loss Plans, Products, and Procedures, 2

Question: What’s the difference between gastric bypass and liposuction?

Gastric bypass is one type of bariatric surgery

Surgical procedures for the morbidly obese

High-risk medical operation with the potential of serious side effects

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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Healthy Weight Gain, 1

Question: I need to gain some weight but I don’t want flab. Do I just eat more?

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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Healthy Weight Gain, 2

Question: What kind of workout should I do to gain weight? Avoid cardio?

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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Eating Disorders, 1

Question: How can I tell whether a friend has an eating disorder?

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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Eating Disorders, 2

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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Eating Disorders, 3

Question: Are eating disorders permanent?

Eating disorders are not permanent, but they are not easy to treat

Professional health care is required

Treatment depends on the symptoms and the physical problems experienced

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TABLE 9-4 EATING DISORDERS: CHARACTERISTICS AND RISKS

	CHARACTERISTICS	SYMPTOMS AND RISKS
ANOREXIA NERVOSA	Emaciation, relentless pursuit of thinness, and unwillingness to maintain a normal, healthy weight Distorted body image (seeing oneself as overweight even when dangerously thin) Intense fear of gaining weight Extremely disturbed eating behavior Weight loss through excessive diet, excessive exercise, or some combination of both diet and exercise to the extreme. Lack of menstruation	Thinning of bones Brittle hair and nails Dry and yellowish skin, growth of fine hair over body Anemia, muscle weakness and loss Severe constipation Low blood pressure, slowed breathing and pulse, lethargy Drop in internal body temperature Depression, anxiety, obsessive behavior Death from complications (cardiac arrest, electrolyte and fluid imbalances, suicide)
BULIMIA NERVOSA	Recurrent, frequent binge-purge cycles: eating an unusually large amount of food followed by compensatory purging (vomiting or use of laxatives or diuretics), fasting, or excessive exercise Feeling a lack of control over eating Fear of gaining weight Unhappiness with body size and shape Disgust or shame about eating behavior Normal weight or slightly underweight	Electrolyte imbalance Gastrointestinal problems (reflux disorder, irritation from laxative abuse) Worn tooth enamel and decaying teeth from exposure to stomach acids Chronically inflamed and sore throat Kidney problems from diuretic abuse Dehydration from purging fluids Depression, social withdrawal Death from complications (cardiac arrest from irregular heartbeat)
BINGE-EATING DISORDER	Recurrent, frequent episodes of binge eating; no compensatory purging Feeling a lack of control over eating Disgust or shame about eating behavior Overweight or obese	Risks from excess body weight, including high blood pressure and type 2 diabetes Depression

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