1. Weight Management Foods I—Obj. 5.02 15.02P Weight Management

2. 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

3. Weight Loss To lose weight Decrease calories Maintain adequate nutrient intake Increase physical activity Aim for slow weight loss vs. rapid weight loss. 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. 3 Key recommendations 5.02P Weight Management

4. Specific populations Overweight children 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. 45.02P Weight Management

5. 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 55.02P Weight Management

6. Weight Management Always consult a health care provider to insure management of other health conditions. Overweight adults Children with chronic conditions 65.02P Weight Management

7. Physical Activity Engage in regular physical activity. For your age, 60 minutes every day! Reduce sedentary (still) activities. 7

8. Adults should: Do moderate-intensity physical activity most days of the week. Most people can benefit from more intense/vigorous activity. 85.02Q Physical activity

9. 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. 95.02Q Physical activity

10. Physical fitness Achieved by: o cardiovascular conditioning o Getting your heart pumping! o stretching exercises for flexibility o resistance exercise for muscle strength and endurance o Lifting weights 105.02Q Physical activity

11. Junk Science and Our Food Foods I—Obj. 5.02 11 5.02U Junk Science

12. 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.

13. Guidelines for Selecting Food Long before the discovery of vitamins and minerals, the U.S. Department of Agriculture (USDA) published its first dietary recommendations in 1894. 13 5.02U Junk Science

14. 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 14 5.02U Junk Science

15. Top Fad Diets in 2009 15 5.02U Junk Science

16. 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”.

17. American Dietetic Association Great source of TRUE nutritional information. Provide food and nutrition information for consumers, and health professionals. 17 5.02U Junk Science

18. 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. Recommendations that promise a quick fix 2. Strong warnings of danger from a single product or regiment 3. Claims that sound too good to be true 4. Simple conclusions that are drawn from a complex study. 5. Recommendations based on a single study 1. Can’t be replicated. 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 18

19. 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