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NS 220 Unit 7 Seminar Meeting energy needs

NS 220 Unit 7 Seminar Meeting energy needs. Brooke Benton MS, RD, LDN, CDE. Overview. Overweight/obesity Energy Balance Dieting Fad Diets Weight Loss Success. CDC Statistics- Obesity. More than 1/3 of U.S. adults are obese. 16% of children and adolescents (ages 2-19 years) are obese.

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NS 220 Unit 7 Seminar Meeting energy needs

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  1. NS 220Unit 7 SeminarMeeting energy needs Brooke Benton MS, RD, LDN, CDE

  2. Overview • Overweight/obesity • Energy Balance • Dieting • Fad Diets • Weight Loss Success

  3. CDC Statistics- Obesity • More than 1/3 of U.S. adults are obese. • 16% of children and adolescents (ages 2-19 years) are obese.

  4. Obesity Trends U.S. obesity trends (2008). Overweight and Obesity. http://www.cdc.gov/nccdphp/dnpa/obesity/trend/maps/index.htm

  5. Obesity Trends U.S. obesity trends (2008). Overweight and Obesity. http://www.cdc.gov/nccdphp/dnpa/obesity/trend/maps/index.htm

  6. Obesity Trends U.S. obesity trends (2008). Overweight and Obesity. http://www.cdc.gov/nccdphp/dnpa/obesity/trend/maps/index.htm

  7. Obesity Trends U.S. obesity trends (2008). Overweight and Obesity. http://www.cdc.gov/nccdphp/dnpa/obesity/trend/maps/index.htm

  8. Obesity Trends U.S. obesity trends (2008). Overweight and Obesity. http://www.cdc.gov/nccdphp/dnpa/obesity/trend/maps/index.htm

  9. Obesity TrendsBRFSS, 2008 No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

  10. CDC Statistics- Obesity What chronic diseases and health issues should we be concerned about due to obesity?

  11. CDC Statistics- Obesity • Healthy People 2010 national health objectives: • To reduce the prevalence of overweight and obesity among adults to less than 15%. • To reduce the prevalence of obesity among children and adolescents to less than 5%.

  12. Questions??

  13. Energy Measurement • Energy value of foods is measured in kilocalories (Kcal) • Kcal are determined by content of protein, fat, and carbohydrate content • Protein – 4kcal/gram • Carbohydrate – 4kcal/gram • Fat – 9kcal/gram • Total energy needs depend on BMR, energy expenditure, and thermic effect of food

  14. Energy Needs Part 1 - Basal Metabolic Rate (BMR) • Energy required for the vital life processes • Affected by: • Body composition – BMR is higher for someone with more muscle mass • Sex – men have higher BMR than women • Age – BMR declines as we age • Body temperature – cold external temperature raises BMR • Physiological status – some conditions and diseases increase BMR (cancer, HTN) while others decrease BMR (malnutrition, hypothyroidism)

  15. Energy Needs Part 2 - Activity • The more active you are, the more your energy needs increase • Examples: • Eating ~ 1 – 2 kcal/min • Gardening ~ 3.5 – 9 kcal/min • Basketball ~10 kcal/min • Running ~ 9 – 21 kcal/min

  16. Energy Needs Part 2 – Thermic Effect of Food • BMR increases ~ 12 hours after eating • Digestion, absorption, transportation, and metabolism all require energy • Thermic effect of food varies 10 – 15% of total energy needs

  17. Energy Balance Equation Energy Input = Energy Output (or calories in = calories out) • Energy Input= Calories from food • Energy Output= Metabolism (BMR) Physical Activity Thermic Effect of Food

  18. Energy Balance • Positive Energy Balance = • Input > Output (eat more than expend) • Results in weight gain • Negative Energy Balance = • Input < Output (eat less than expend) • Results in weight loss • Must have a calorie deficit of about 3500 kcal per week to lose one pound/week…deficit of 500 kcals/day over 7 days.

  19. Questions??

  20. Why “Diets” Don’t Work • Obesity is a chronic disease • Treatment requires long-term lifestyle changes (no quick fix). • Dieters are misdirected • More concerned about weight loss than healthy, active lifestyle. • Unrealistic weight expectations.

  21. Fad Diets • Emphasizes one or two foods. • Severely restricts food choices; rigid eating plans. • What nutrients are fad diets usually lacking? • Temporary solution to weight loss…not long-term; focus is not on permanent eating, exercise, or behavior changes. • What are your concerns about fad diets?

  22. Fad Diets- What to Watch Out For • Promote quick weight loss • Limited food selections; rituals • Use of testimonials • Cure-alls • Recommend expensive supplements • No permanent lifestyle changes advocated • Critical of the scientific community

  23. Discussion • What factors are affecting obesity? • What can we do to help decrease obesity as well as prevent weight gain?

  24. Weight Loss Success • National Weight Control Registry www.nwcr.ws • Investigates characteristics of individuals who have succeeded at long-term weight loss. • 45% lost weight on their own; 55% used a program. • 98% modified their food intake. • 94% increased their activity (walking most reported).

  25. Recommendations: Eating • Calorie control • Portions • Eat less overall, but still choose variety of foods • Stay within your daily calorie needs • Plan meals ahead • Write down what you eat; self-monitoring • Focus on fruits, vegetables, whole grains, fat-free or low-fat milk and milk products, lean meats, poultry, fish, beans, eggs, and nuts • Emphasize low in saturated fats, trans fats, cholesterol, salt, and added sugars

  26. Recommendations: Exercise • Exercise on regular basis; ACSM Position • To prevent weight gain: 150-250 min/week • Weight loss: 150->250 min/week • Weight maintenance after weight loss: >250 min/week • Children and teens: 60 mins per day Donnelly JE, et al.  Appropriate physical activity intervention strategies for weight loss and prevention of weight regain for adults.  Medicine & Science in Sports & Exercise 2009; 41:459-471.

  27. Questions??

  28. What happens when we have an energy imbalance??

  29. Effects of Energy Imbalance • Undernutrition (underweight) – below 10% of ideal body weight • Overnutrition (overweight) – 10 to 20% above ideal body weight

  30. Determining Body Composition • Water displacement • Most accurate, but requires special equipment and can be expensive • Skinfold thickness • Inexpensive, but need to be completed by someone trained to do this • Anthropometic Measurements – height, weight, BMI • Labs to identify signs of malnutrition

  31. Body Mass Index (BMI) • BMI is used because, for most people, it correlates with their amount of body fat. • Should not be used for those with a high muscle mass – will give a false high number • Calculation: weight (pounds)/ height (inches) / height (inches) x 703 • Normal BMI 18 - 24 • BMI between 25 and 29.9 = Overweight. • BMI of 30 or higher = Obese.

  32. Questions??

  33. Portion Distortion!

  34. BAGEL 20 Years Ago Today 140 calories 3-inch diameter How many calories are in this bagel?

  35. BAGEL 20 Years Ago Today 140 calories 3-inch diameter 350 calories 6-inch diameter Calorie Difference: 210 calories

  36. Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out How long will you have to rake leaves in order to burn theextra 210 calories?* *Based on 130-pound person

  37. Calories In = Calories Out If you rake the leaves for 50 minutes you will burn the extra 210 calories.* *Based on 130-pound person

  38. CHEESEBURGER Today 20 Years Ago 333 calories How many calories are in today’s cheeseburger?

  39. CHEESEBURGER Today 20 Years Ago 333 calories 590 calories Calorie Difference: 257 calories

  40. Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out How long will you have to lift weights in order to burn theextra 257 calories?* *Based on 130-pound person

  41. Calories In = Calories Out If you lift weights for1 hour and 30 minutes,you will burn approximately 257 calories.* *Based on 130-pound person

  42. SPAGHETTI AND MEATBALLS 20 Years Ago Today 500 calories 1 cup spaghetti with sauce and 3 small meatballs How many calories do you think are in today's portion of spaghetti and meatballs?

  43. SPAGHETTI AND MEATBALLS 20 Years Ago Today 500 calories 1 cup spaghetti with sauce and 3 small meatballs 1,025 calories 2 cups of pasta with sauce and 3 large meatballs Calorie Difference: 525 calories

  44. Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out How long will you have to houseclean in order to burn the extra 525 calories?* *Based on 130-pound person

  45. Calories In = Calories Out If you houseclean for 2 hours and 35 minutes, you will burn approximately 525 calories.* *Based on 130-pound person

  46. FRENCH FRIES 20 Years Ago Today 210 Calories 2.4 ounces How many calories are in today’s portion of fries?

  47. FRENCH FRIES 20 Years Ago Today 210 Calories 2.4 ounces 610 Calories 6.9 ounces Calorie Difference: 400 Calories

  48. Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out How long will you have to walk leisurely in order to burn those extra 400 calories?* *Based on 160-pound person

  49. Calories In = Calories Out If you walk leisurely for1 hour and 10 minutesyou will burn approximately 400 calories.* *Based on 160-pound person

  50. SODA 20 Years Ago Today 85 Calories 6.5 ounces How many calories are in today’s portion?

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