1. The Physical Aspects of Dieting
By Lauren Woodliff for CTAE Resource Network

2. Balancing Calories Calorie balance =
relationship between calories consumed from foods and beverages and calories expended through physical activity and metabolic processes

3. Balancing Calories: Calorie balance is the key to healthy weight
Consumed=Expended ?
Consumed >Expended ?
Consuming<Expended ?
Calories consumed must equal calories expended for a person to maintain the same body weight.
Consuming more calories than expended will result in weight gain.
Consuming fewer calories than expended will result in weight loss.

4. Being Overweight: Prevention is Preferable
Why prevent excess weight gain?
Maintaining healthy weight =
Easier than loosing excess weight
Maintaining a healthy body weight and preventing excess weight gain is key
Once a person becomes obese, loosing excess body weight requires significant effort over a long period of time & can be very difficult

5. Overweight: Health Issues
Health issues associated with overweight and obesity for adults:
High Blood Pressure
Diabetes
Heart Disease or Stroke
Arthritis
Sleep apnea and other respiratory problems
High cholesterol

6. Obesity: Health Complications

7. Overweight: Change Diet and Exercise
What can you do to loose weight?
Decrease Calories consumed
Increase Exercise
Best when done in combination! +
Adults who are overweight should not gain additional weight, particularly those with cardiovascular disease risk factors
Make changes to eating and physical activity behaviors to lose weight
Achieving a normal, healthy weight can be done over time by:
reducing calorie intake
paying attention to portion size
staying physically active
increasing the intensity & amount of physical activity
avoiding sedentary behavior, and
& best of all, a combination of the all of the above

8. Diet Changes & Being Overweight
Making small changes in beverage choices can make a huge difference in daily calorie intake.

9. Exercise: Intensity
Moderate
Vigorous

10. What is Sedentary? Watching television Computer & Video games
Doing homework
Physical Disability
Refers to time spent in activities that require little more energy exertion than rest or sleep.

11. Sedentary Lifestyle Common cause of calorie imbalance
Calories Consumed>Calories Burned off
Cause of excess weight gain
Can lead to obesity
Refers to time spent in activities that require little more energy exertion than rest or sleep.

12. Diet, Exercise & Having a Sedentary Lifestyle
Consume fewer calories
Try Fat Free substitutes
Ex. Salad Dressing and Diet Soda
More fiber
Burn more calories
Fit in Physical Activity whenever and wherever possible
Ex. Take the stairs
Adults who have a sedentary lifestyle should make changes in their eating habits to avoid excess weight gain.
Key: Take in fewer calories
-Compare nutrition labels of similar products
-Switch to fat-free options, (salad dressings, sodas, milk, etc.)
-Lean proteins
-Carbohydrates from fruits and vegetables
-More fiber rich foods
To avoid excess weight gain, it may be necessary to increase the amount of physical activity and exercise in day to day routines.
Key: Expend more calories
-Whenever possible, fit in physical activity
-Take the stairs
-Get some fresh air, go for a walk-
-Even adding small increments of exercise will help burn calories

13. Exercise, Diet & Menopause
-low in fat
-high in fiber
-plenty of fruits,
vegetables,
and whole-grain
-calcium
-vitamin/mineral supplements
Low Impact
-swimming
-stretching
Weight-bearing
(for bone health)
-walking
-jogging
-weights

14. Exercise, Diet & Pregnancy
Exercise regularly before, during & after pregnancy
Low Impact & Moderate Intensity
Weight-bearing Exercises
Diet Do’s:
Fiber Rich
Low Fat
Fruits & Vegetables
Whole Grain
Prenatal Vitamins
Fish & Shellfish
Diet Don’ts:
Alcohol
Caffeine & Soda
Tobacco
Soft Cheese
Raw meats
Don’t forget breakfast
Exercise regularly before, during & after pregnancy
-Benefits of exercise during pregnancy:
-Reduce backaches, constipation, bloating, swelling & sleeplessness
-Prevent gestational diabetes (a type of diabetes that can start during pregnancy)
-Increase energy and improve mood
-Help return to a healthy weight after pregnancy-
Maintain a regular exercise routine
-Weight-bearing exercise
*works against gravity
*helps build and maintain strong bones
Examples:
walking,
climbing stairs,
weight training
Diet Do’s:
Eat foods high in fiber.
Vegetables and fruits, like carrots, cooked greens, bananas, and melon.
Beans and whole grains like brown rice or oatmeal.
Choose healthy snacks.
Low-fat or fat-free yogurt with fruit
Whole grain crackers with fat-free or low-fat cheese
Take a prenatal vitamin with calcium, folic acid and iron every day.
Eat up to 12 ounces a week of fish or shellfish.
Diet Don’ts:
Don’t forget breakfast.
Stay away from foods that may have bacteria:
Soft cheeses like feta, Brie, and goat cheese
Uncooked or undercooked meats or fish (like sushi)
Lunch meats and hot dogs unless they are thoroughly cooked
Limit caffeine and avoid alcohol.
Drink decaffeinated coffee or tea
Drink water or seltzer instead of soda
Don’t drink alcohol.

15. Diet Changes: Lactating & Breastfeeding
Drink EXTRA fluids
water
juices
Diet choices
Eat more dark-green and orange vegetables and cooked dry beans
vitamin A, vitamin E, potassium, calcium and iron

16. Final Remarks on Diet & Exercise
Eating healthy and exercising is important for everyone at every age
Stay away from trans and saturated fats, cholesterol, sodium (salt), & added sugar
Exercise regularly
Keep an active mind
Choose lots of vegetables and fruits in different colors
Choose whole grains
Choose low-fat or fat-free milk & lean proteins
-Prevent and/or reduce overweight and obesity through improved eating habits and physical activity routines
-Control total calorie intake to manage body weight. For people who are overweight, this will mean consuming fewer calories from foods and beverages
-Increase physical activity and reduce sedentary activities.
-Maintain appropriate calorie balance during each stage of life

17. Works Cited: National Health Information Center, 2011
Dietary Guidelines for Americans, 2010 Policy Document. Last Modified: May 02, 2011
Centers for Disease Control and Prevention. Division of Nutrition, Physical Activity and Obesity . National Center for Chronic Disease Prevention and Health Promotion.
USDA National Agricultural Library, Food and Nutrition Information Center