Food & Nutrition Managing Your Weight

Assessing Your Weight Skin-Fold Caliper Underwater Weighing Electronic/Digital Devices

Basal Metabolic Rate Rate at which you use energy when body is at rest What affects this? –Age –Gender –Physical Activity

What is the difference?? Hunger- Physical Appetite- Emotional

What is Obesity? Weight is 20% above recommended weight.

Reducing Weight Safely RECOGNIZE eating patterns PLAN helpful strategies EXERCISE

What is Fasting? Refrain from eating –Why? To lose weight For protest Religious reasons Thanksgiving

Types of Dieting Fad Diets –Popular diet –Examples: Atkins, South Beach, & Hollywood

What about Diet Pills? Major ingredient is caffeine. Can be ineffective Habit forming Generally only a short term solution Can cause nervousness, sleeplessness, & high blood pressure

Dieting: Myths & Facts MYTH- Eating starchy foods, such as bread and pasta, will make you gain weight. FACT- Starchy foods, or comples carbs, have fewer calories per ounce than fat MYTH- You can lose a lot of weight just by exercising FACT- To lose 1 pound by exercising, you need to run fro 4-5 hours or 6 hours of aerobics.

MYTHS & FACTS MYTH- You can lose weight if you don’t eat breakfast FACT- Omitting a meal leads to over eating and doesn’t help start off you metabolism MYTH- You can lose weight by eating only 1 type of food. (Ex. Grapefruit, banana, etc) FACT- Usually to monotonous and return to previous eating pattern. Nutritionally inadequate

MYTHS & FACTS MYTH- Caffeine always makes your appetite decrease FACT- Can make level of sugar in blood drop causing you to feel hungry MYTH- Once you lose weight, you can return to former eating habits FACT- Maintaining weight loss means changing eating and exercising for the rest of your life

What if I want to gain weight? You need to eat MORE calories You need to EXERCISE

Planning a balanced diet Meals –Breakfast –Lunch –Dinner *At least 3 a day, but it would be better to have 5-7 smaller meals.

SNACKING Is it healthy? Is it normal?

How to eat healthier w/ fast foods Eat smaller portions Choose from the healthy side of menu Don’t add salt, etc DON’T eat it

Improving Diet Eat a variety of foods Physical Activity Plenty of grains, vegetables, & fruits Low fat and cholesterol Moderate in sugars Moderate in salt