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The Physical Aspects of Dieting

The Physical Aspects of Dieting. By Lauren Woodliff for CTAE Resource Network. Balancing Calories. Balancing Calories: Calorie balance is the key to healthy weight. Consumed=Expended ? Consumed >Expended ? Consuming<Expended ?. Being Overweight: Prevention is Preferable.

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The Physical Aspects of Dieting

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  1. The Physical Aspects of Dieting By Lauren Woodliff for CTAE Resource Network

  2. Balancing Calories

  3. Balancing Calories: Calorie balance is the key to healthy weight • Consumed=Expended ? • Consumed >Expended ? • Consuming<Expended ?

  4. Being Overweight: Prevention is Preferable Why prevent excess weight gain? • Maintaining healthy weight = Easier than loosing excess weight

  5. Overweight: Health Issues Health issues associated with overweight and obesity for adults: • High Blood Pressure • Diabetes • Heart Disease or Stroke • Arthritis • Sleep apnea and other respiratory problems • High cholesterol

  6. Obesity: Health Complications

  7. Overweight: Change Diet and Exercise What can you do to loose weight? • Decrease Calories consumed • Increase Exercise • Best when done in combination! +

  8. Making small changes in beverage choices can make a huge difference in daily calorie intake. Diet Changes & Being Overweight

  9. Exercise: Intensity Moderate Vigorous

  10. What is Sedentary? • Watching television • Computer & Video games • Doing homework • Physical Disability

  11. Sedentary Lifestyle • Common cause of calorie imbalance • Calories Consumed>Calories Burned off • Cause of excess weight gain • Can lead to obesity

  12. Diet, Exercise & Having a Sedentary Lifestyle • Consume fewer calories • Try Fat Free substitutes Ex. Salad Dressing and Diet Soda • More fiber • Burn more calories • Fit in Physical Activity whenever and wherever possible Ex. Take the stairs

  13. Exercise, Diet & Menopause Diet Exercise Low Impact -swimming -stretching Weight-bearing (for bone health) -walking -jogging -weights -low in fat -high in fiber -plenty of fruits, vegetables, and whole-grain -calcium -vitamin/mineral supplements

  14. Exercise, Diet & Pregnancy Exercise regularly before, during & after pregnancy • Low Impact & Moderate Intensity • Weight-bearing Exercises • Diet Do’s: • Fiber Rich • Low Fat • Fruits & Vegetables • Whole Grain • Prenatal Vitamins • Fish & Shellfish • Diet Don’ts: • Alcohol • Caffeine & Soda • Tobacco • Soft Cheese • Raw meats • Don’t forget breakfast

  15. Diet Changes:Lactating & Breastfeeding • Drink EXTRA fluids • water • juices • Diet choices • Eat more dark-green and orange vegetables and cooked dry beans • vitamin A, vitamin E, potassium, calcium and iron

  16. Final Remarks on Diet & Exercise • Choose lots of vegetables and fruits in different colors • Choose whole grains • Choose low-fat or fat-free milk & lean proteins • Stay away from trans and saturated fats, cholesterol, sodium (salt), & added sugar • Exercise regularly • Keep an active mind Eating healthy and exercising is important for everyone at every age

  17. Works Cited: • National Health Information Center, 2011 http://healthfinder.gov/prevention/ViewTool.aspx?toolId=48 • Dietary Guidelines for Americans, 2010 Policy Document.Last Modified: May 02, 2011 http://www.cnpp.usda.gov/DGAs2010-PolicyDocument.htm • Centers for Disease Control and Prevention. Division of Nutrition, Physical Activity and Obesity . National Center for Chronic Disease Prevention and Health Promotion. http://www.cdc.gov/healthyweight/calories/index.htm • USDA National Agricultural Library, Food and Nutrition Information Center http://fnic.nal.usda.gov/nal_display/index.php?info_center=4&tax_level=1&tax_subject=242

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