1. Chapter Four
Nutrition II

2. Objectives
Understand the guidelines for food labeling and how they describe the nutritional values of food
Identify problems associated with fast food dining
Understand the issues related to supplement use
Define the 4 styles of vegetarianism

3. Objectives cont…
Explain the guidelines for a successful weight-loss program
Define eating disorders and understand their risk factors, underlying issues, problems associated with each, and what can be done to help

4. Vegetarianism 4 types of diets:
Are vegetarians able to meet their nutritional needs through their daily food intake?
4 types of diets:
Vegans: no animal products are consumed
Lactovegetarians: eats dairy products, but do not consume any other animal products
Ovolactovegetarians: eats eggs and dairy products, but do not consume any other animal products
Semivegetarian: eats a small selection of poultry, fish, and other seafood in addition to eggs and dairy products

5. Reading Labels
Ingredients are listed by % of total weight, in order from highest to lowest
Law requires the following on a label:
# of servings per container
# of calories per serving
% of total fat (including saturated fat), cholesterol, sodium, total carbohydrates (including fiber & sugars), protein, vitamin, and minerals

6. Reading Labels cont… Daily Value Based on 2,000 to 2,500 calorie/day
If you eat more or less, your personal daily value will change
For total carbohydrates, dietary fiber, vitamins, and minerals, your daily value goal is to reach 100%
Choose foods with a low % daily value for fat, saturated fat, cholesterol, and sodium

7. Key Words & Health Claims on Product Labels
Key words on product labels
Fat free
Low fat
Lean
Light
Health claims about:
Heart disease & Fats
Blood pressure & Sodium
Heart disease and fruits, vegetables, and grain products

8. Healthy Food Shopping Read labels while shopping
Serving sizes
# of servings per container
Compare the total # of calories in similar products
Shop for quick, low fat food items and lower calorie staples
See bulleted list in book for low fat/low calorie choices

9. Fast Food / Eating Out Quick service & low prices
High in fat and calories
Low in many essential nutrients and dietary fiber
Is it possible to make healthy choices at fast food restaurants???
Look at the nutritional info at restaurants
Broiled, baked, roasted vs. Fried
Look at the portion size

10. Dietary Supplements Is it necessary to take a dietary supplement???
The best and most preferred method is to eat a healthy diet
Dietary supplements are often less effective in delivering these nutrients to your body
More does not mean better

11. Dietary Supplements cont…
Taken in concentrations higher than the RDA, may result in the following:
undesirable side effects
toxicity
interfere with the absorption of other vital nutrients
Certain conditions and lifestyles may require supplementation (anemia, pregnancy, & vegetarianism)

12. Weight Loss Products Appetite Suppressants Metabolism Boosters
Programs

13. Appetite Suppressants
Description: Suppresses the appetite by increasing a feeling of fullness, resulting in a reduction of food intake
Cautions: deficiencies of important nutrients
Example: dexatrim

14. Metabolism Boosters Description:
Increases your basal metabolic rate
Increases the building of lean muscle mass & decreases the production of fat
They are intended to be used with a sound exercise program
Caution: long term effects are not known
Examples: creatine phosphate & metabolite

15. Programs Design: Cautions: Examples: Slim Fast & Jenny Craig
Utilizes a reduced-calorie diet
Some are pre-packed foods
Others replace meals with shakes
Many have maintenance plans once you have reached your weight loss goal
Cautions:
“yo-yo” dieting,
BMR drops
Examples: Slim Fast & Jenny Craig

16. Problems Associated with Fad Diets
Programs are based on unsound information, and may have no basis in scientific fact
Severe caloric restriction
Nutritional deficits
“yo-yo” effect
Weight loss is water & muscle, not fat
Does not teach healthy behavior modification and a healthy lifestyle

17. Red Flags when Considering a Weight Loss Plan
Claims that no exercise or calorie reduction is necessary
Costly
Emphasizes a particular food
Extreme results over little time
Does not include behavior modification

18. Harmful Aspects of Dieting
Considered severe caloric restriction when ingesting less than 800 calories/day
50% of the weight loss is muscle loss
Heart muscle can be affected
Problems with blood pressure dropping
Dizziness, lightheaded, and fatigue
Problems with nausea and abdominal pain

19. Body Composition 1 of the 5 components of health related fitness
% of body fat in relationship to an individual’s lean body mass
Better indicator of overall health and fitness than a person’s actual body weight
Current ideal standards
Males: 7-15%
Females: 18-23%

20. Weight Management Proper nutrition Regular physical activity
Choose a healthy assortment of food that are low in fats and sugars (vegetables, fruits, whole grains, skim milk, fish, lean cuts of meat, and beans)
Choose sensible portion sizes
Check product labels for calories, number of servings, & fat grams
Regular physical activity

21. What is a Healthy Body Weight?
Best indicator is body composition
Body Mass Index
Based on the notion that weight is proportional to height

22. Ideal Weight vs. Natural Weight
“Ideal weight” is often unrealistic
Natural weight is achieved when a person eats healthy portions of a variety of foods
Natural weight: constant calorie restrictions and hunger are not necessary

23. Determining Caloric Needs
Caloric needs are different for every individual
Method #1
Target body weight
Females: (inches over 5ft X 5lbs)
Males: (inches over 5ft X 6lbs)
Target weight X 10 = Calories for weight
Calories for weight + Activity level = Daily Calorie Allowance
Method #2
Multiply your body weight by the activity factor that applies to you

24. Caloric Needs cont…
Visit the Nutrition Analysis Tool to determine your caloric needs

25. Guidelines for a Successful Weight Loss Program
Mild caloric restriction
Dynamic aerobic exercise
Realistic weight loss: 2 lbs/week
Learn healthy behavior modification
Lifetime commitment to healthy eating and
regular exercise, one you can follow for a
lifetime, anywhere at anytime
Portion sizes, maintain nutritionally sound meals

26. Eating Disorders
Eating disorders are potentially life threatening, mental health conditions related to obsessive eating patterns
Types of Eating Disorders
Anorexia Nervosa
Bulimia Nervosa
Fear of Obesity
Activity Nervosa

27. Eating Disorders – Underlying Issues
A distorted body image
Always striving for perfection
A need to be in control
Low self-esteem
Depression
There is a conflict between a desire for perfection and feelings of personal inadequacy

28. Causes of Eating Disorders
Causes are numerous and complex
Psychological factors
Chemical imbalances
Emotional disorders
Family pressure
Culture
Society
Media

29. Who’s at Risk?
More women than men, but it is believed to be underreported in men
Individuals living in economically developed nations
College campuses
Upper middle class women
Certain female sports
Certain male sports

30. Anorexia Nervosa
A state of starvation resulting from severe dieting and excessive exercise
Symptoms:
Major weight loss
Loss of menstrual periods
Dry skin
Excessive hair on the skin
Thinning of scalp hair
Gastrointesinal problems
Orthopedic problems

31. Anorexia Nervosa cont…
Complications:
Damaged bones, organs, muscles, immune system, digestive system, nervous system
Suicide
Heart disease
Possible sterility
Nerve damage
Possible seizures
Anemia
GI problems

32. Bulimia Nervosa State of bingeing and purging Symptoms:
Secretive behavior
Preoccupation with food
Frequent weight fluctuations due to alternating binges & fasts
Cuts and calluses on the finger joints
Broken blood vessels around their eyes
Damaged tooth enamel

33. Bulimia Nervosa cont… Complications:
Tooth erosion, cavities, and gum problems
Abdominal bloating
Possible sterility
Dehydration
Low potassium levels
Heart damage

34. Fear of Obesity & Activity Nervosa
Over concern with thinness
precursor to anorexia or bulimia
Activity Nervosa
Compulsion to exercise, regardless of illness or injury

35. Helping Someone with an Eating Disorder
How can I help?
Don’t ignore the problem
Learn more about the problem
Be supportive, not accusatory
Be patient
Offer help

36. Helping Someone with an Eating Disorder cont…
Medical Treatment:
Necessary
Resistance and denial on behalf of the patient
Need support from friends and family
Interdiscplinary approach:
Counseling (family therapy, support groups)
nutritional therapy
drug therapy
hospital stays

37. Summary
Fast food choices are often high in fat and calories, and low in many essential nutrients and dietary fiber
Dietary supplements are often less effective in delivering nutrients to your body
Fad diets are often based on unsound information, and may have no basis in scientific fact
Guidelines for a successful weight loss program include healthy behavior modification and lifetime commitment to healthy eating and regular exercise

38. Summary cont…
Anorexia Nervosa and Bulimia Nervosa are potentially life threatening, mental health conditions related to obsessive eating patterns
Causes are numerous and complex
Medical treatment is necessary and will require medical intervention from a team of specialists

39. Contacts & Websites American Dietetic Association www.eatright.org
General Nutrition Site
Food and Drug Administration
Food and Nutrition Service
National Association of Anorexia Nervosa and Associated Disorders

40. Local Contacts-Eating Disorders
Texas A&M University
Student Counseling (Help line)
Dr. Mary Ann Covy
Dr. Reed