Weight management and other health issues

Nutritionally Related Diseases Ricketts Marasmus Kwashiorkor

Anemia Causes: Low iron. (Blood cannot carry oxygen). Symptoms: weak, tired, loss of appetite, bleeding gums, headaches. High Risk: menstruating females. Prevention: consume iron (good sources: meat, fortified cereals).

Colorectal Cancer Causes: Low fiber diet Symptoms: change in bowels, bleeding, cramping, decreased appetite, tired High Risk: Low fiber diets, family history, over 50, high fat diets Prevention: adequate fiber intake (found in fruits, vegetables, whole grains, and beans)

Diabetes and Heart Disease Type 1: Child/Juvenile Type 2: Adult onset Heart Disease Causes Hyperglycemia - blood glucose levels are too high. Atherosclerosis: plaque builds up in arteries, high blood pressure, stress, overweight Symptoms Excessive thirst and urination, tired, irritable, bad vision, slow healing. Pressure, pain in shoulder, chest discomfort, nausea, sweating, shortness of breath High Risk Genetics, overweight Genetics, age, high-fat diet, no exercise, stress, smoking/alcohol, obesity Prevention Eat fiber, monitor carbohydrates Decrease consumption of high fat foods, sodium, and use of alcohol/tobacco, take medication.

Osteoporosis Causes: Bones become porous, lack of calcium Symptoms: Fragile bones with holes High Risk: Advanced age, low calcium diet, female, thin, smoking/alcohol/caffeine, no exercise Prevention: consumption of calcium, and weight bearing exercise

Weight Management Things that influence food intake behavior: Physical, emotional, social, religious, cultural, financial, habits, nutritional knowledge Physical body characteristics: Are inherited, can’t change body proportions Influence overall lifetime health: Learning to accept inherited shape and maintaining healthy weight.

To Determine Healthy Weight… Women: 100 lbs for the first 5 feet, and 5 lbs for each additional inch Men: 106 lbs for the first 5 feet, and 6 lbs for each additional inch **Note- This formula does not take into account bone frame size or body composition, those with bigger frames or higher lean muscle mass will not get accurate results.

Obesity 20% above normal weight range Health concerns: stroke, type II diabetes, heart disease Most important single contributor in the US: inactivity or underactivity When people estimate their intake and output: Calories in vs. Calories out We usually underestimate calories in and overestimate calories out. 1 lb takes 3,500 calories to gain or lose.

Recommended Weight Loss Program Cut calories and increase exercise Maximum weight to lose a week: 1-2 lbs Eating meals is important! Should not skip meals (the body starves and retains fat) Weight loss should include: Eating a variety of foods Include food groups Should have carbohydrates, proteins, and fats Eat at regular intervals, avoid skipping meals

Successful Weight Loss through Behavior Modification Set Realistic Goals Develop new eating habits/change old ones. Increase exercise; find something you enjoy Eat a variety of foods, include food from MyPlate groups.

To Gain Weight Eat larger portions of nutrient dense foods Eat regular meals Add nutritious snacks between meals Avoid high sugar/fat foods or snacks.

Fad Diets, Things to Avoid Very low calories (1,000 or less per day)/fasting Quick weight loss plans Diets based on limited foods Diet Pills Yo-Yo Dieting: lose weight, gain it back, lose weight Long Term Results: -Very Hard on the body -May have long-range health effects