The Physical Aspects of Dieting By Lauren Woodliff for CTAE Resource Network.
-
Upload
edward-carpenter -
Category
Documents
-
view
954 -
download
0
Transcript of The Physical Aspects of Dieting By Lauren Woodliff for CTAE Resource Network.
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!
+
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