chapter four nutrition ii. objectives understand the guidelines for food labeling and how they...
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Chapter Four
Nutrition II
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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
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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
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Vegetarianism 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
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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
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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
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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
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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
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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
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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
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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)
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Weight Loss Products Appetite Suppressants
Metabolism Boosters
Programs
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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
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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
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Programs Design:
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
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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
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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
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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
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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%
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Weight Management
Proper nutrition 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
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What is a Healthy Body Weight?
Best indicator is body composition
Body Mass Index Based on the
notion that weight is proportional to height
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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
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Determining Caloric NeedsCaloric needs are different for every individual
Method #1 Target body weight
Females: 100 + (inches over 5ft X 5lbs) Males: 106 + (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
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Caloric Needs cont… Visit the Nutrition Analysis Tool to
determine your caloric needs
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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 alifetime, anywhere at anytime
• Portion sizes, maintain nutritionally sound meals
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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
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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
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Causes of Eating Disorders
Causes are numerous and complex Psychological factors Chemical imbalances Emotional disorders Family pressure Culture Society Media
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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
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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
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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
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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
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Bulimia Nervosa cont…
Complications: Tooth erosion, cavities, and gum
problems Abdominal bloating Possible sterility Dehydration Low potassium levels Heart damage
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Fear of Obesity & Activity Nervosa
Fear of Obesity Over concern with thinness precursor to anorexia or bulimia
Activity Nervosa Compulsion to exercise, regardless of
illness or injury
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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
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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
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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
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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
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Contacts & Websites American Dietetic Association
www.eatright.org General Nutrition Site
www.healthy.net/index.html Food and Drug Administration
www.fda.gov Food and Nutrition Service
www.usda.gov/fcs National Association of Anorexia Nervosa and Associated
Disorders www.injersey.com/Living/Health/anad.index.html
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Local Contacts-Eating Disorders
Texas A&M University Student Counseling 845-2700 (Help line) Dr. Mary Ann Covy 845-4427 Dr. Reed 845-1566