Chapter Four

1. Chapter Four Nutrition II

2. Objectives • Understand the guidelines for food labeling and how they describe the nutritional values of food • Identify problems associated with fast food dining • Understand the issues related to supplement use • Define the 4 styles of vegetarianism

3. Objectives cont… • Explain the guidelines for a successful weight-loss program • Define eating disorders and understand their risk factors, underlying issues, problems associated with each, and what can be done to help

4. Vegetarianism • Are vegetarians able to meet their nutritional needs through their daily food intake? • 4 types of diets: • Vegans:no animal products are consumed • Lactovegetarians:eats dairy products, but do not consume any other animal products • Ovolactovegetarians: eats eggs and dairy products, but do not consume any other animal products • Semivegetarian: eats a small selection of poultry, fish, and other seafood in addition to eggs and dairy products

5. Reading Labels • Ingredients are listed by % of total weight, in order from highest to lowest • Law requires the following on a label: • # of servings per container • # of calories per serving • % of total fat (including saturated fat), cholesterol, sodium, total carbohydrates (including fiber & sugars), protein, vitamin, and minerals

6. Reading Labels cont… • Daily Value • Based on 2,000 to 2,500 calorie/day • If you eat more or less, your personal daily value will change • For total carbohydrates, dietary fiber, vitamins, and minerals, your daily value goal is to reach 100% • Choose foods with a low % daily value for fat, saturated fat, cholesterol, and sodium

7. Key Words & Health Claims on Product Labels • Key words on product labels • Fat free • Low fat • Lean • Light • Health claims about: • Heart disease & Fats • Blood pressure & Sodium • Heart disease and fruits, vegetables, and grain products

8. Healthy Food Shopping • Read labels while shopping • Serving sizes • # of servings per container • Compare the total # of calories in similar products • Shop for quick, low fat food items and lower calorie staples

9. Fast Food / Eating Out • Quick service & low prices • High in fat and calories • Low in many essential nutrients and dietary fiber • Is it possible to make healthy choices at fast food restaurants??? • Look at the nutritional info at restaurants • Broiled, baked, roasted vs. Fried • Look at the portion size

10. Dietary Supplements • Is it necessary to take a dietary supplement??? • The best and most preferred method is to eat a healthy diet • Dietary supplements are often less effective in delivering these nutrients to your body • More does not mean better

11. Dietary Supplements cont… • Taken in concentrations higher than the RDA, may result in the following: • undesirable side effects • toxicity • interfere with the absorption of other vital nutrients • Certain conditions and lifestyles may require supplementation (anemia, pregnancy, & vegetarianism)

12. Weight Loss Products • Appetite Suppressants • Metabolism Boosters • Programs

13. Appetite Suppressants • Description: Suppresses the appetite by increasing a feeling of fullness, resulting in a reduction of food intake • Cautions: deficiencies of important nutrients • Example:dexatrim

14. Metabolism Boosters • Description: • Increases your basal metabolic rate • Increases the building of lean muscle mass & decreases the production of fat • They are intended to be used with a sound exercise program • Caution:long term effects are not known • Examples:creatine phosphate & metabolite

15. Programs • Design: • Utilizes a reduced-calorie diet • Some are pre-packed foods • Others replace meals with shakes • Many have maintenance plans once you have reached your weight loss goal • Cautions: • “yo-yo” dieting, • BMR drops • Examples: Slim Fast & Jenny Craig

16. Problems Associated with Fad Diets • Programs are based on unsound information, and may have no basis in scientific fact • Severe caloric restriction • Nutritional deficits • “yo-yo” effect • Weight loss is water & muscle, not fat • Does not teach healthy behavior modification and a healthy lifestyle

17. Red Flags when Considering a Weight Loss Plan • Claims that no exercise or calorie reduction is necessary • Costly • Emphasizes a particular food • Extreme results over little time • Does not include behavior modification

18. Harmful Aspects of Dieting • Considered severe caloric restriction when ingesting less than 800 calories/day • 50% of the weight loss is muscle loss • Heart muscle can be affected • Problems with blood pressure dropping • Dizziness, lightheaded, and fatigue • Problems with nausea and abdominal pain

19. Body Composition • 1 of the 5 components of health related fitness • % of body fat in relationship to an individual’s lean body mass • Better indicator of overall health and fitness than a person’s actual body weight • Current ideal standards • Males: 7-15% • Females: 18-23%

20. Weight Management • Proper nutrition • Choose a healthy assortment of food that are low in fats and sugars (vegetables, fruits, whole grains, skim milk, fish, lean cuts of meat, and beans) • Choose sensible portion sizes • Check product labels for calories, number of servings, & fat grams • Regular physical activity

21. What is a Healthy Body Weight? • Best indicator is body composition • Body Mass Index • Based on the notion that weight is proportional to height

22. Ideal Weight vs. Natural Weight • “Ideal weight” is often unrealistic • Natural weight is achieved when a person eats healthy portions of a variety of foods

23. Determining Caloric Needs Caloric needs are different for every individual Method #1 • Target body weight • Females: 100 + (inches over 5ft X 5lbs) • Males: 106 + (inches over 5ft X 6lbs) • Target weight X 10 = Calories for weight • Calories for weight + Activity level = Daily Calorie Allowance Method #2 • Multiply your body weight by the activity factor that applies to you

24. Caloric Needs cont… • Visit the Nutrition Analysis Tool to determine your caloric needs

25. Guidelines for a Successful Weight Loss Program • Mild caloric restriction • Dynamic aerobic exercise • Realistic weight loss: 2 lbs/week • Learn healthy behavior modification • Lifetime commitment to healthy eating and regular exercise, one you can follow for a lifetime, anywhere at anytime • Portion sizes, maintain nutritionally sound meals

26. Eating Disorders • Eating disorders are potentially life threatening, mental health conditions related to obsessive eating patterns • Types of Eating Disorders • Anorexia Nervosa • Bulimia Nervosa • Fear of Obesity • Activity Nervosa

27. Eating Disorders – Underlying Issues • A distorted body image • Always striving for perfection • A need to be in control • Low self-esteem • Depression • There is a conflict between a desire for perfection and feelings of personal inadequacy

28. Causes of Eating Disorders • Causes are numerous and complex • Psychological factors • Chemical imbalances • Emotional disorders • Family pressure • Culture • Society • Media

29. Who’s at Risk? • More women than men, but it is believed to be underreported in men • Individuals living in economically developed nations • College campuses • Upper middle class women • Certain female sports • Certain male sports

30. Anorexia Nervosa • A state of starvation resulting from severe dieting and excessive exercise • Symptoms: • Major weight loss • Loss of menstrual periods • Dry skin • Excessive hair on the skin • Thinning of scalp hair • Gastrointesinal problems • Orthopedic problems

31. Anorexia Nervosa cont… • Complications: • Damaged bones, organs, muscles, immune system, digestive system, nervous system • Suicide • Heart disease • Possible sterility • Nerve damage • Possible seizures • Anemia • GI problems

32. Bulimia Nervosa • State of bingeing and purging • Symptoms: • Secretive behavior • Preoccupation with food • Frequent weight fluctuations due to alternating binges & fasts • Cuts and calluses on the finger joints • Broken blood vessels around their eyes • Damaged tooth enamel

33. Bulimia Nervosa cont… • Complications: • Tooth erosion, cavities, and gum problems • Abdominal bloating • Possible sterility • Dehydration • Low potassium levels • Heart damage

34. Fear of Obesity & Activity Nervosa • Fear of Obesity • Over concern with thinness • precursor to anorexia or bulimia • Activity Nervosa • Compulsion to exercise, regardless of illness or injury

35. Helping Someone with an Eating Disorder • How can I help? • Don’t ignore the problem • Learn more about the problem • Be supportive, not accusatory • Be patient • Offer help

36. Helping Someone with an Eating Disorder cont… Medical Treatment: • Necessary • Resistance and denial on behalf of the patient • Need support from friends and family • Interdiscplinary approach: • Counseling (family therapy, support groups) • nutritional therapy • drug therapy • hospital stays

37. Summary • Fast food choices are often high in fat and calories, and low in many essential nutrients and dietary fiber • Dietary supplements are often less effective in delivering nutrients to your body • Fad diets are often based on unsound information, and may have no basis in scientific fact • Guidelines for a successful weight loss program include healthy behavior modification and lifetime commitment to healthy eating and regular exercise

38. Summary cont… • Anorexia Nervosa and Bulimia Nervosa are potentially life threatening, mental health conditions related to obsessive eating patterns • Causes are numerous and complex • Medical treatment is necessary and will require medical intervention from a team of specialists

39. Contacts & Websites • American Dietetic Association • www.eatright.org • General Nutrition Site • www.healthy.net/index.html • Food and Drug Administration • www.fda.gov • Food and Nutrition Service • www.usda.gov/fcs • National Association of Anorexia Nervosa and Associated Disorders • www.injersey.com/Living/Health/anad.index.html

40. Local Contacts-Eating Disorders • Texas A&M University • Student Counseling 845-2700 (Help line) • Dr. Mary Ann Covy 845-4427 • Dr. Reed 845-1566