1. Choosing Foods & Weight Management

2. Why do you eat? 1.Hunger – the body’s physical response to food 2.Appetite – a desire to eat 1. Sight or smell of food 2. Time of day 3. Your mood 3.Satiety – the full feeling

3. 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!

4. Why do you eat the foods you do? Personal Preference Cultural Background Time and convenience Friends The Media

5. Food provides energy Calorie = measure of energy

6. How much energy do you need? How much energy you need depends on how much energy your body is using.

7. 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.

8. 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.

9. 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 InEnergy Out

10. Gaining Weight Eating more food than you burn will cause you to gain weight Energy Out Energy In

11. Losing Weight If you eat less than you burn, you will lose weight Energy In Energy Out

12. Health Problem from being overweight Heart disease and high blood pressure Certain forms of cancer: prostate, colon, and breast Type 2 diabetes Sleeping problems

13. 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)

14. 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

15. 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”

16. What determines your weight? Heredity Lifestyle

17. Body Composition Definition – the ratio of lean body tissue (muscle to bone) to body-fat tissue Ways to measure body composition BMI Skinfold Test

18. Body Mass Index Index of weight in relation to height English 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)body mass index BMI CalculationBMI Calculation: [150 ÷ (65) 2 ] x 703 = 24.96

19. Body Mass Index Index of weight in relation to height AdultsWomenMen anorexia< 17.5 underweight<19.1<20.7 in normal range19.1-25.820.7-26.4 marginally overweight25.8-27.326.4-27.8 overweight27.3-32.327.8-31.1 very overweight or obese>32.3>31.1 severely obese35 - 40 morbidly obese40 - 50 super obese50 - 60

20. 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

21. 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)

22. Going ON a diet suggests that you will go OFF… Aim for lifestyle changes!

23. If you are underweight… Gradually increase your food intake Snacking – eating more frequently Choose nutritious foods high in calories Exercise Strength training

24. Fad Diets A diet that requires major changes in your eating habits and promises quick results

25. 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

26. 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!

27. 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

28. 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

29. Diet Pills A pill that causes you to lose weight without the need for low calorie diets and exercise No SAFE pill exists!

30. 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

31. Weight loss- the safe way Lifestyle change Balance your food intake with your exercise Change the habits that lead to weight gain

32. Eating Disorders

33. Eating disorders Conditions that involve an unhealthy degree of concern about body weight and shape and that may lead to efforts to control weight by unhealthy means May include Never eating enough Dieting excessively Eating only certain types of foods Eating too much Not responding to natural feelings of fullness or hunger

34. Body image How you see and feel about your appearance and how comfortable you are with your body

35. Anorexia Involves self-starvation, a distorted body image, and low body weight Signs/symptoms Intense fear of weight gain Overexercising Preferring to eat alone Preoccupation with calories Extreme weight loss Loss of menstrual periods Hair loss on head Depression and anxiety Weakness and exhaustion

36. Bulimia An individual repeatedly eats large amounts of food and then uses behaviors such as vomiting or using laxatives to rid the body of the food Signs/symptoms Preoccupation with body weight Bingeing with or without purging Bloodshot eyes and sore throat Dental problems Irregular menstrual periods Depression and mood swings Feeling out of control

37. Binge eating Eating large amounts of food in one sitting Above-normal body weight Bingeing episodes accompanied by feelings of guilt, shame, and loss of control

38. Disordered eating patterns Eating behaviors that are not severe enough to be classified as a specific eating disorder Signs/symptoms Weight loss (less than anorexia) Bingeing and purging less frequently than in Bulimia Purging after eating small amounts of food Deliberate dehydration for weight loss Hiding food Over exercising Constant dissatisfaction with physical appearance

39. Could you be at risk? Warning signs Preferring to eat alone Being overly critical about body size and shape Thinking about food often Weighing everyday Eating a lot of “diet” foods

40. Getting help Professional help from physicians, psychologists, and nutritionists is essential to manage and recover from an eating disorder

41. Food Allergy vs Food Intolerance Food allergy is an abnormal response to 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.

42. A food borne illness is caused by eating or drinking a food that contains a toxin or disease-causing microorganism. Most food-borne illnesses are caused by food that is prepared or eaten at home. Food-borne illnesses