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

Why prevent excess weight gain?

Maintaining healthy weight = Easier than loosing excess weight

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

Obesity: Health Complications

Overweight: Change Diet and Exercise

What can you do to loose weight?Decrease Calories consumedIncrease ExerciseBest when done in combination!

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Diet Changes & Being Overweight

Making small changes in beverage choices can make a huge difference in daily calorie intake.

Exercise: Intensity

• Moderate • Vigorous

What is Sedentary?

–Watching television–Computer &

Video games–Doing homework–Physical Disability

Sedentary Lifestyle

Common cause of calorie imbalance Calories Consumed>Calories Burned off Cause of excess weight gain Can lead to obesity

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

Exercise, Diet & Menopause

Diet

-low in fat

-high in fiber

-plenty of fruits,

vegetables,

and whole-grain

-calcium

-vitamin/mineral supplements

Exercise– Low Impact

-swimming -stretching

– Weight-bearing (for bone health)

-walking-jogging-weights

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

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

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

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