H EALTHY VS. U NHEALTHY D IET P LANS 9.NPA3.1 OBJ: I will differentiate between healthy and unhealthy plans for weight gain, maintenance and loss.

2000 Obesity Trends* Among U.S. Adults BRFSS, 1990, 2000, 2010 (*BMI 30, or about 30 lbs. overweight for 5’4” person) No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30% Source: Behavioral Risk Factor Surveillance System, CDC

W HICH COUNTRY HAS THE HIGHEST RATE OF OBESITY ? rceID=004371#II

W HAT IS A HEALTHY WEIGHT ? Body Mass Index (BMI): it measures height vs. weight It tells someone what weight range they fall in Look at the BMI chart and determine what weight range you fall under What is your body type? Is it easy for you to maintain a healthy weight?

C ALORIES Calories in = Calories burned (Persons stays the same weight) Eat more calories than you burn= weight gain Burn more calories than you eat = weight loss An extra 3,500 calories = 1 lb. gained Healthy weight loss would be 1% of body mass per week Ex. 200 lb. woman’s goal would be 2 lbs. per week

A H EALTHY D IET P ROGRAM A Healthy Diet Program will accomplish 3 goals: Maintain or Improve Body Composition Improve Health Improve Performance

1 ST THINGS FIRST … Does being on a diet mean you have to be cutting calories or making some type of nutritional limitation? (example, low-fat, low-carb)

D IET : anything a person consumes includes food, drink, snacks

T EENS IN THE USA Obese teens are more likely to have: risk factors for cardiovascular disease bone and joint problems sleep apnea social problems poor self-esteem Teen obesity has tripled in the last 20 years! Teens are replacing physical activity with 2 or more hours of TV everyday!

L ONG -T ERM R ISK F ACTORS Heart disease Cancer Infertility Varicose veins Stroke Snoring and sleep difficulties Kidney stones Gout Diabetes Over 50% of adults are overweight

T HE US SPENDS 40 BILLION DOLLARS A YEAR ON WEIGHT LOSS … Shouldn’t someone be losing weight? Diet book s Weight Loss Gimmicks Diet Pills Program s

W HY ARE SO MANY FAILING ? Diet: Larger portions Foods that are high in calories, but low in nutrients Food quality Fewer fruits and vegetables Food more readily available

W HY ARE SO MANY FAILING ? Exercise: People are moving less

W AYS TO M AINTAIN A H EALTHY W EIGHT O R L OSE W EIGHT T HE H EALTHY W AY

C HOOSE FOODS LOW IN CALORIES Look at food labels to determine what foods are low in calories. VS

E AT 5 SMALL MEALS INSTEAD OF 3 LARGE MEALS VS. Increases metabolism Balances blood sugar levels Encourages smaller stomach size

E AT BREAKFAST EVERYDAY increases metabolism provides energy

E AT LOTS OF FRUITS AND V EGETABLES Low in calories High in vitamins and minerals

G RILL AND B AKE M EATS. D ON ’ T FRY ! Choose lean meats (chicken, fish) instead of fatty meats (sausage, red meat) VS.

L IMIT THE AMOUNT OF SUGAR IN YOUR DIET High sugar foods are not filling calories

D ON ’ T DRINK YOUR CALORIES Drink water! If necessary, drink low calorie drinks such as skim milk or G2 VS.

E AT WHOLE GRAINS INSTEAD OF REFINED GRAINS More filling VS.

E NCOURAGE YOUR PARENTS TO BUY HEALTHY FOOD If it is not in the house, you won’t eat it. VS.

E AT AT HOME INSTEAD OF RESTAURANTS At home, you can control the calories in your food. At restaurants, you lose control over what goes in your food. Restaurant food is typically large portions and high in calories. VS.

S LOW DOWN WHEN YOU EAT It takes 20 minutes for your brain to process that you are eating Don’t eat in front of TV! Often people eat faster and more calories. VS.

B E MORE PHYSICALLY ACTIVE IN YOUR DAILY LIFE

E XERCISE DAILY Increases metabolism Goal: at least 30 minutes Choose an activity that you will enjoy. Get a workout partner.

L IFT WEIGHTS Increases metabolism Builds muscle tissue (less fat mass) Increases self-esteem

I F IT SOUNDS TOO GOOD TO BE TRUE … IS IT ? Fad Diets

F AD DIETS OFFER A short-term, quick-fix approach to weight loss that puts the dieter at risk What are yo-yo dieters? Are they more vulnerable to fad diets and product claims?

… BUT IS THIS A FAD DIET ? Red Flag Claims Rapid weight loss Sounds too good to be true Rigid menus No need to exercise Magic foods or supplements Bizarre quantities and limitations Specific food combinations

S HOW T IME ! Red Flag Activity: 1. You will be divided into groups. 2. Each group will be given 7 red flags. 3. I will read a diet description and as soon as your group hears your “red flag”, hold up the flag. 4. I will answer any questions about each situation before we move on.

R ED F LAG A CTIVITY Are any of these situations fad diets?