Nutrition and Weight Management

Lecture Objectives 1. Explain the significance of dietary reference intakes and daily values. 2. Discuss dietary changes that most Americans need to make. 3. Discuss dietary challenges for special populations, including: vegetarians, women, men, older adults, and athletes. 4. Explain how to use food labels to make informed choices about food. 5. Describe positives and negatives of taking supplements and which groups might benefit from supplements and why. 6. Discuss factors that contribute to excess body fat. 7. Explain the energy balance equation.

Nutritional Guidelines: Planning Your Diet Dietary Reference Intakes (DRIs) and Daily Values Dietary Guidelines for Americans Food Guide Pyramid

Dietary Guidelines for Americans Vegetables, fruits, whole grains, and milk products Fats Carbohydrates Little salt Potassium-rich foods Alcoholic beverages, do so in moderation, in situations that do not put yourself or others at risk

Nutrient Density

Leading Sources of Calories in the American Diet 1. Regular soft drinks (7.1% of total calories) 2. Cake, sweet rolls, doughnuts, pastries (3.6%) 3. Hamburgers, cheeseburgers, meat loaf (3.1%) 4. Pizza (3.1%) 5. Potato chips, corn chips, popcorn (2.9%) 6. Rice (2.7%) 7. Rolls, buns, English muffins, bagels (2.7%) 8. Cheese or cheese spread (2.6%) 9. Beer (2.6%) 10. French fries, fried potatoes (2.2%) Source: Block, G Foods contributing to energy intake in the U.S.: Data from NHANES III and NHANES 1999–2000. Journal of Food Composition and Analysis 17: 439–447.

MyPyramid.gov

Vegetarian Food Pyramid

Vegetarian Diets and Health Lower in: saturated fat cholesterol Higher in: complex carbohydrates fiber folate vitamins C and E carotenoids phytochemicals Concerns: vitamin B-12 vitamin D calcium iron zinc

Dietary Challenges for Special Population Groups Women Men College students See pg. 255, Eating Strategies for College Students Older adults Athletes People with special health concerns, discuss with physician or dietitian.

Nutritional Planning: Making Informed Choices About Food Food labels Dietary supplements Organic food

Food Labels Read labels to learn more about your food choices.

Dietary Supplements May contain powerful bioactive chemicals Not regulated the way drugs are by the FDA in terms of testing and manufacture May interact with prescription and over- the-counter drugs and supplements Should you take supplements?

Organic Foods Organic foods tend to have lower levels of pesticide residues than conventionally grown crops Organic

A Personal Plan: Applying Nutritional Principles Assess your current diet Set goals for change Try additions and substitutions to bring your current diet closer to your goals Plan ahead for challenging situations

Weight Management Obesity has doubled since 1960 Obesity has doubled since 1960 At current rates, all American adults will be overweight by 2030 At current rates, all American adults will be overweight by 2030 Chapter 9

Factors Contributing to Excess Body Fat Genetic factors Genetic factors Physiological factors Physiological factors Metabolic rate Metabolic rate Hormones Hormones Yo-yo dieting Yo-yo dieting Lifestyle factors Lifestyle factors Eating Eating Physical activity Physical activity Psychological factors Psychological factors

Energy-Balance Equation

Lecture Summary 1. Explain the significance of dietary reference intakes and daily values. 2. Discuss dietary changes that most Americans need to make. 3. Discuss dietary challenges for special populations, including: vegetarians, women, men, older adults, and athletes. 4. Explain how to use food labels to make informed choices about food. 5. Describe positives and negatives of taking supplements and which groups might benefit from supplements and why. 6. Discuss factors that contribute to excess body fat. 7. Explain the energy balance equation.