Fitness Concepts
CHAPTER 8: NUTRITION
A. HEALTHY BODY WEIGHT
Healthy Body Weight
National Institutes of Health
 About 65% of American adults are overweight
 More than 30% of American adults are obese
(“over fat”)
 Obesity has doubled since 1960
 At current rates, all American adults will be
overweight by 2030
Health Implications of
Overweight and Obesity
 33% rise in Type 2 Diabetes
 400,000 premature deaths annually
 Obesity is one of the six major controllable
risk factors for heart disease
 Weight loss of 5-10% in obese individuals
can reduce the risk of certain diseases
Factors Contributing to Excess
Body Fat: Lifestyle Factors
 Physical activity levels have declined; one
average, Americans spend
 15 minutes per day exercising
 170 minutes per day watching TV and Movies (not
counting Internet and video games)
* Over the last 100 years, daily energy expenditure
has decreased by about 200 calories.
Physical Activity and
Exercise
 Physical Activity – increase daily physical
activity to at least 30 minutes per day; to lose
weight or maintain weight loss, 60 or more
minutes per day is recommended
 Exercise
 Endurance exercises burn calories
 Strength/resistance training builds muscle mass,
which increases metabolic rate
Diets
 Any diet that cuts calories can cause weight loss (but
is it healthy weight loss?)
 Low-carb diets have not yet been proven safe over
the long-term
 Diets with many restrictions have high drop out
rates
 Again, people with long-term successes still exercise
in 60 minutes or more of moderate physical activity
per day
Diets Supplements and Pills
 Not proven safe or effective…not subject to many FDA
regulations
 More than half of weight loss products make completely false
promises (if it sounds too good to be true, it likely is)
 Drugs – usually diuretics or laxatives that produce quick
weight-loss, but it is only liquid loss, leaving you dehydrated
(plus the weight will come back)
 Ephedra – recently banned by the FDA, was in several
weight loss drugs and caused several deaths (especially
among athletes looking to cut weight). The drug basically
had the effects of speed: it caused energy bursts plus
come-downs, panic attacks, nausea, seizures, heart
attacks, and death. The point? Is you don’t’ know what’s
in it, how it works, and it isn’t specifically FDA-approved,
don’t’ even consider it.
SMU Study

An study followed over 10,000 people as they attempted to lose
weight and keep it off. Among those that lost a minimum of 50
pounds and kept it off for 5 years, there were 7 things in
common.
Activity: In groups of 3, come up with a list of 7 common factors.
1.
Failed multiple times before succeeding
2. High carbohydrate, low-fat diet
3.
Over 60 minutes of aerobic exercise per day
4. Other, non-planned physical activities each day (tennis, extra
walking, etc.)
5.
Smaller portions and the ability to say “No” to more
6. Eating at least 5 times per day
7.
Kept track of weight regularly (some daily, but I don’t
recommend it)
How many calories a day do you need?
 12: No exercise / sit & lay down
 13: No regular exercise / sedentary
 14: Daily walking wo strenuous or planned ex.
 15: Every day active + planned aerobic activity
20/25 min a day
 16: daily aerobic ex. exceeding 90 min.
 Pick your # and multiply by the weight you
want to be (ideal weight)
 E.g. 15.5 x 125 = 1937.5 calories.
Weight Loss Guidelines
 To lose weight: lower calorie intake by 150-250
calories a day.
 A daily negative energy balance of 250–1000
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calories corresponds to 0.5–2 pounds per week
of weight loss
NEVER go below 1200 calories!!! (unless under
medical supervision)
Losing weight smart: 2 lbs per week max.
Always combine cutting calories with PA!
Use weights! You’ll maintain your muscle weight
but lose fat.
Energy Balance
 Weight Management and/or loss is about
creating a proper energy balance
 To lose a pound of fat, you must create a
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negative energy balance of 3500 calories
2 cups whole milk = 320 calories; 2 cups skim =
180
2 cups sweet tea = 140 cal., Unsweetened = 0
12oz DP or Coke = 150 calories, Diet = 0
Candy bar = 240 calories
Walking 2 miles per day = -200 calories
Energy Balance
Neutral Calorie Balance
Calories consumed = calories used
no change in weight
Positive Calorie Balance
calories consumed > calories used
weight gain
Negative Calorie Balance
calories consumed < calories used
weight loss
www.MyPyramid.gov
 Lab Activity – 10 points (Active Learning)
 Thursday
 At home: for 3 days (best to include one
weekend day), note down EVERYTHING you
eat + what you do for Physical Activity
 Bring sheet to computer lab activity on Fr.!
 What you eat/ how much of it (Be specific)
 What you do/how long/intensity (Be specific)
B. Reading a Food Label
1. Serving Size
 The first place to start when you look at the Nutrition Facts label
 Serving sizes are standardized to make it easier to compare
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similar foods;
They are provided in familiar units, such as cups or pieces,
followed by the metric amount, e.g., the number of grams.
The size of the serving on the food package influences the
number of calories and all the nutrient amounts listed on the top
part of the label.
Pay attention to the serving size, especially how many
servings there are in the food package. Then ask yourself,
"How many servings am I consuming"? (e.g., 1/2 serving, 1
serving, or more)
In the sample label, one serving of macaroni and cheese equals
one cup. If you ate the whole package, you would eat two cups.
That doubles the calories and other nutrient numbers, including
the %Daily Values as shown in the sample label.
2. Calories (and calories from fat)
 Calories provide a measure of energy
 The calorie section of the label can help you
manage your weight.
 Only about 30% of your calories should come
from fat.
 Remember: the number of servings you
consume determines the number of calories
you actually eat (your portion amount).
 A guide: 40 Calories is low, 100 Calories is
moderate and 400 Calories or more is high
3. The nutrients
Limit These Nutrients
Eating too much fat,
saturated fat, trans fat,
cholesterol, or sodium may
increase your risk of certain
chronic diseases, like heart
disease, some cancers, or
high blood pressure.
Get Enough of These
Eating enough of
these nutrients can
improve your health
and help reduce the
risk of some diseases
and conditions.
Remember: You can use the Nutrition Facts label not only to help limit those
nutrients you want to cut back on but also to increase those nutrients you need
to consume in greater amounts.
5. Understanding the Footnote on the
Bottom of the Nutrition Facts Label
This statement must be on all food labels.
6. The Percent Daily Value (%DV)
5%DV or less is low and
20%DV or more is high
Plain vs Fruit Yogurt