Weight Management
Foods I—Obj. 5.02
5.02P Weight Management
1
Weight Management
To regulate and maintain a healthy weight:
• Balance calories consumed with calories
used.
• Prevent gradual weight gain over time.
• Decrease food and beverage calories
• Increase physical activity
Weight Loss
Key recommendations

To lose weight




Aim for slow weight loss vs. rapid weight loss.


Decrease calories
Maintain adequate nutrient intake
Increase physical activity
1-2 pounds a week
Life Style Change

One will keep the weight off longer if weight is a
slower process and eating habits have changed.
5.02P Weight Management
3
Specific populations

Overweight children




5.02P Weight Management
Children should “grow
into” their weight rather
than limiting food.
Maintain growth and
development.
Encourage activity.
Consult a health care
provider before putting a
child on a weight loss diet.
4
Pregnant Women

Pregnant women

Appropriate weight
gain as determined by
doctor


25- 30 pounds is
average
Breastfeeding women


Moderate weight loss
is safe
Doesn’t compromise
weight gain of infant
5.02P Weight Management
5
Weight Management
•
Always consult a health care provider to
insure management of other health
conditions.
•
•
Overweight adults
Children with chronic conditions
5.02P Weight Management
6
Physical Activity
•
Engage in regular
physical activity.
• For your age, 60 minutes
every day!
•
Reduce sedentary (still)
activities.
7
Adults should:
• Do moderate-intensity
physical activity most
days of the week.
• Most people can
benefit from more
intense/vigorous
activity.
5.02Q Physical activity
8
To manage weight:
• Maintenance Program
• Adults should maintain
adequate nutrition and
increase exercise.
• Some people may
need a doctor’s advice
before beginning a
weight loss program.
5.02Q Physical activity
9
Physical fitness
• Achieved by:
o
cardiovascular conditioning
o
o
o
Getting your heart pumping!
stretching exercises for flexibility
resistance exercise for muscle strength and
endurance
o
Lifting weights
5.02Q Physical activity
10
Junk Science and Our Food
Foods I—Obj. 5.02
5.02U
Junk Science
11
Junk Science



Not everything we read or see on
television or the Internet is good
science.
In fact, there is a lot of just plain JUNK
around.
A lot of that junk is related to what we
eat, or our diets.
Guidelines for Selecting Food

5.02U
Long before the
discovery of
vitamins and
minerals, the U.S.
Department of
Agriculture (USDA)
published its first
dietary
recommendations in
1894.
Junk Science
13
What is a Diet?
Webster says:
 the food and drink
regularly provided
or consumed
OR

the kind and amount
of food prescribed
for a special reason
5.02U
Junk Science
14
Top Fad Diets in 2009
5.02U
Junk Science
15
Fad Diets


Fad diets don’t
work!
May lose weight for
a while but…


May damage your
health
Gain weight once
you return to eating
“normally”.
American Dietetic Association


Great source of TRUE
nutritional
information.
Provide food and
nutrition information
for consumers, and
health professionals.
5.02U
Junk Science
17
Red Flags
for Junk Science


When seeking information about
food and diets people need to be able
to distinguish between good and
truthful information and the junk
science.
These are the warning signs of junk
science:
1.
2.
3.
4.
5.
6. Statements that are disputed by
reputable scientific
organizations
7. Lists of “good” and “bad” foods
8. Recommendations made to help
sell a product
9. Recommendations from studies
that ignore differences among
individuals or groups
Recommendations that promise a
quick fix
Strong warnings of danger from
a single product or regiment
Claims that sound too good to be
true
Simple conclusions that are
drawn from a complex study.
Recommendations based on a
single study
1. Can’t be replicated.
18
Now it’s your turn
to find junk science!

Find a magazine article with junk science.

Food supplement and diet advertisements that seem
too good to be true!



Note my example!
Cut and paste onto a sheet of white paper
provided.
Answer the following questions on that
paper. (Be specific!)


What statements raise a red flag for you?
Why would you disregard the claim?
19