Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved. Chapter 9 – Your Total Diet for...

Chapter 9 – Your Total Diet for Wellness and Weight

Management

Coming Up in this Chapter

□How to combine foods into a healthy eating plan

□Food selection, preparation, and safety skills

□Strategies and products for weight loss and maintenance

Resources

□www.mypyramid.gov

□www.hsph.harvard.edu/nutritionsource

My Pyramid

Healthy Eating Pyramid

Food choices

□Choose nutrient-dense foods from each group.

□Stay within the limit for discretionary ”extra” calories.

□Watch your portion sizes.

Food choices

□Grains□Make at least half your grain intake

whole grains.

□Vegetables□Look for dark green and brightly colored

Food choices

Fruits: •Focus on whole fruits•Eat a variety

•Limit fruit juice

Food choices

Proteins□Lean meats □Fish□Nuts□Legumes□Seeds□Soy

Food Choices

Oils and fats□Choose polyunsaturated or

monounsaturated□Limit saturated fats

Use sparingly

□Red meats and processed meats□Refined grains□Potatoes□Sugary sweets and drinks□salt

Serving sizes

•Don’t confuse portion size and serving size

•A serving is a specific amount of food defined by common measurements

•A portion is the amount of food you put on your plate.

Serving sizes

Use visual clues

Sweets

Fruits

Proteins

Making A Plan Work for You

□Complete a dietary analysis.□Find information to help you eat

better.□Make nutrient-dense food choices.□Eat breakfast.

Food log

□Use the Lab Activity 9-1□Online tools: www.mypyramid.gov□Enter all the foods you eat□Include amounts□Do for several days including

weekends

Be informed

□Read the food labels□Eat smaller more frequently□Eat breakfast□Plan ahead

Healthy Snacks

□Whole gain crackers□Low-fat microwave popcorn□Fruit□Nonfat yogurt□Nuts and seeds□100 percent fruit juice□Homemade trail mixes

Vegetarian Diets

□Vegans□Eat only plant foods

□Lacto-vegetarians□Eat plant foods and dairy products

□Lacto-ovo-vegetarians□Eat plant foods, dairy products, and

Vegetarian food pyramid

DASH Diet(dietary approaches to stop hypertension)

Emphasize

□ Whole grains□ Vegetables□ Fruits□ Low fat dairy□ Poultry□ Seafood□ nuts

□ Red meats□ Sweets□ Sodium□ Sugary beverages

Benefits

□Lowered blood pressure□Improved heart function□Improved cognition□Reduced insulin sensitivity□Improved cholesterol levels

Mediterranean diet

□Unrefined grains□Vegetables□Legumes□Fruits □Nuts□Seeds□Fish□Olive oil

Mediterranean diet

•Unrefined grains•Vegetables•Legumes•Fruits •Nuts•Seeds•Fish•Olive oil

Meal Planning

□Breakfast: whole grain cereal, fruit, milk, yogurt, or eggs

□Two servings of vegetables at lunch and dinner

□Go for lean proteins□Snack on fruit or raw vegetables

No time?

□Pack a nutritious meal and snack

While Eating Out

□Moderate portions of nutrient-rich food

□Fast foods high in calories and fat and low in fiber and micronutrients

Tips for eating out

□Look at the ingredient list□Choose nutrient dense foods□Fast food? Choose grilled options and smaller

portion sizes□Skip the soda, choose water or 100%

fruit juice, fat free milk

Food Safety

□Foodborne illness□AKA food poisoning or stomach flue

□Each year affects more than 75 million Americans□Causes 325,000 hospitalizations □About 5,200 deaths

Food safety

□Foodborne illness are caused by pathogens (primarily bacteria or viruses)

□Last only about 3 days□Cause nausea, vomiting, diarrhea and

fever□If symptoms are severe or last more than

3 days seek medical attention.

Salmonella

□Symptoms include fever, diarrhea, and abdominal cramps.

□Develops 12 to 72 hours after infection

□ Usually lasts 4 to 7 days.

Campylobacter

□ Symptoms include diarrhea, cramping, abdominal pain, and fever

□Developed two to five days after exposure

□Usually lasts about a week

E-coli

□Symptoms can cause severe bloody diarrhea and abdominal cramps

□May be followed by serious organ system damage such as kidney failure

□Develops one to 3 days after exposure

□Usually lasts 5 to 7 days

Norovirus

□Is a group of viruses□common symptoms are diarrhea,

vomiting, and stomach pain□Develops 12 to 48 hours after

exposure□Lasts 2-3 days

Food Safety

□Wash fruits and vegetables.□Remove outermost leaves of

cabbage and lettuce.□Keep foods at a safe temperature.

□Cold foods at 40 degrees F or lower□Hot foods at 140 degrees F or above

Food Safety

□Wash your hands!!!!!!!!!!!!□Wash: counter tops knives cutting boards refrigerator shelves

Organic Foods

□Nutrition: research findings are mixed

□Chemical residues: fewer pesticides□Foodborne illness: research findings

are mixed □Cost: usually cost more□Taste: research findings are mixed

Energy Balance Equation

□Neutral energy balance□Calories in = Calories out

□Positive energy balance□Calories in > Calories out

□Negative energy balance□Calories in < Calories out

Best Weight Loss

□Negative energy balance□Weight loss pace 1-2 pounds a week

□To achieve this, a negative energy balance of 500-1,000 calories a day is necessary.

Reducing Energy In

□More weight loss in cutting carbs or fats

□Cutting way back on calories□How many calories are in the food?□What about junk food?

Weight loss plateau

□Human body is designed to preserve energy

□Metabolic rate drops (if you have lost 10 lbs. you

will use 80 calories less per day)□Exercise helps maintain energy

balance

Diets?

95% of all diets fail

At any given time, more than one-half of women and one-fourth of men are on a diet

Fad diets:Promote quick results; focus on eating one type of food or excluding an entire food group, rarely emphasize permanent lifestyle changes

Best Exercise for Weight Loss

□Any exercise you will keep doing□Aerobic helps burn calories□How much time is necessary?

□300 minutes a week (moderate intensity)

□150 minutes a week (vigorous intensity)

□Strength training helps maintain muscle mass

Getting Started

□Motivation and commitment□Identify barriers and strategies for

change□Set a SMART goal□Develop strategies and techniques to

create a negative caloric balance

Supplements

□No supplements have been proven safe and effective for weight loss

□Several health risk associated with supplements

Table 9-4 Selected supplements marketed for weight loss

Gastric Bypass or Liposuction

□Gastric Bypass□Surgical procedure for morbidly obese□Reducing the amount food that can be

□Liposuction□Cosmetic procedure□Used to reshape certain areas

Healthy Weight Gain

□Eat five or six times a day.□Add concentrated sources of

calories.□Eat more for breakfast.□Top salads with legumes or seeds.□Eat larger portions for dinner.□Eat good snacks.

Eating Disorders

□Media emphasis on body image□Anorexia nervosa

□Fear of gaining weight

□Bulimia nervosa□Binge eating followed by purging□Excessive exercise

□Binge eating disorder

Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved. Chapter 9 – Your Total Diet for...

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