copyright © 2012 the mcgraw-hill companies. all rights reserved. chapter 9 – your total diet for...

Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

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

eggs


Vegetarian food pyramid


DASH Diet(dietary approaches to stop hypertension)

Emphasize

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

Limit

□ 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

eaten

□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


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