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Chapter Four

Chapter Four. Nutrition II. 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. Objectives cont….

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Chapter Four

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  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 • 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

  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: • 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 • 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

  23. Determining Caloric Needs Caloric 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

  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 • Fear of Obesity • 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 • 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

  40. Local Contacts-Eating Disorders • Texas A&M University • Student Counseling 845-2700 (Help line) • Dr. Mary Ann Covy 845-4427 • Dr. Reed 845-1566

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