1. Warm-up List your 5 favorite foods
Write why each food is your favorite

2. Food and Your Body Weight

3. Why do you eat? Hunger – the body’s physical response to food
Appetite – a desire to eat
Sight or smell of food
Time of day
Your mood
Satiety – the full feeling

4. Breakfast is important!
When you wake up in the morning, you haven’t eaten for 10 to 12 hours!
You need glucose (energy) for your brain to function!

5. Food provides energy Calorie = measure of energy
How excess food energy is stored
Carbs Fat Protein
Glycogen Body Fat

6. How much energy do you need?
How much energy you need depends on how much energy your body is using.

7. Basal Metabolic Rate (BMR)
Definition: the minimum amount of energy needed to keep you alive when you are in a rested, fasting state, such as just after you wake up in the morning.

8. Calculate your BMR
An easy way to find out your approximate BMR is to add a 0 to your body weight.
EX) If you weigh 135 pounds…your BMR would be 1,350.

9. How many calories do I need?
BMR + how active you are
The more active you are, the more energy your body uses
The amount of energy needed for an activity also increases as body weight increases

10. Energy Balance
When the amount of food energy you take in (eat) is equal to the amount of energy you use (activity) you are in balance
Energy In Energy Out

11. Gaining Weight
Eating more food than you burn will cause you to gain weight
Energy Out
Energy In

12. Losing Weight If you eat less than you burn, you will lose weight
Energy In
Energy Out

13. Health Problem from being overweight
Heart disease and high blood pressure
Certain forms of cancer: prostate, colon, and breast
Type 2 diabetes
Sleeping problems

14. A growing problem Overweight – heavy for his/her size
Obesity - a condition in which there is an excess of body fat for one’s weight (20% above
recommended
weight range)

15. Weight trends in the US With more an more fast food restaurants
and kids being less active due to computers and
television, the obesity rate is growing throughout the
United States.
In the following slides watch the growing trend from
1991 – 2007.

16. Obesity Trends* Among U.S. Adults BRFSS, 1991
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)
Introduce these CDC maps by describing the study Every year, CDC randomly calls thousands of households across the country and asks, “How tall are you, and how much do you weigh?” Click, who’s gonna answer that? For those folks that stay on the line and answer, they then calculate their BMI and create these maps. Explain color coding, note what range your state is in. Tell folks you’ll be going through these slides fairly quickly.
No Data <10% %–14% 15%–19% 16

17. Obesity Trends* Among U.S. Adults BRFSS, 1992
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)
No Data <10% %–14% 15%–19% 17

18. Obesity Trends* Among U.S. Adults BRFSS, 1993
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)
No Data <10% %–14% 15%–19% 18

19. Obesity Trends* Among U.S. Adults BRFSS, 1994
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)
No Data <10% %–14% 15%–19% 19

20. Obesity Trends* Among U.S. Adults BRFSS, 1995
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)
No Data <10% %–14% 15%–19% 20

21. Obesity Trends* Among U.S. Adults BRFSS, 1996
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)
No Data <10% %–14% 15%–19% 21

22. Obesity Trends* Among U.S. Adults BRFSS, 1997
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)
No Data <10% %–14% %–19% ≥20% 22

23. Obesity Trends* Among U.S. Adults BRFSS, 1998
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)
In 1998, they had to add a new color For over 20% of the population being in the obese category.
No Data <10% %–14% %–19% ≥20% 23

24. Obesity Trends* Among U.S. Adults BRFSS, 1999
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)
No Data <10% %–14% %–19% ≥20% 24

25. Obesity Trends* Among U.S. Adults BRFSS, 2000
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)
No Data <10% %–14% %–19% ≥20% 25

26. Obesity Trends* Among U.S. Adults BRFSS, 2001
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)
In 2001, they had to add yet another color, for over 25% of the population in the obese category. Mississippi got that honor.
No Data <10% %–14% %–19% %–24% ≥25% 26

27. Obesity Trends* Among U.S. Adults BRFSS, 2002
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)
No Data <10% %–14% %–19% %–24% ≥25% 27

28. Obesity Trends* Among U.S. Adults BRFSS, 2003
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)
No Data <10% %–14% %–19% %–24% ≥25% 28

29. Obesity Trends* Among U.S. Adults BRFSS, 2004
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)
No Data <10% %–14% %–19% %–24% ≥25% 29

30. Obesity Trends* Among U.S. Adults BRFSS, 2005
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)
They had to add another color This one for over 30% of the population, that’s one in three people in these states.
No Data <10% %–14% %–19% %–24% %–29% ≥30% 30

31. Obesity Trends* Among U.S. Adults BRFSS, 2006
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
We have never had an epidemic like this that we have been able to track so thoroughly and see. As I told you, this is conservative.
About 60 million adults, or 30 percent of the adult population, are now obese, which represents a doubling of the rate since 1980.
No Data <10% %–14% %–19% %–24% %–29% ≥30% 31

32. Obesity Trends* Among U.S. Adults BRFSS, 2007
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
We have never had an epidemic like this that we have been able to track so thoroughly and see. As I told you, this is conservative.
About 60 million adults, or 30 percent of the adult population, are now obese, which represents a doubling of the rate since 1980.
No Data <10% %–14% %–19% %–24% %–29% ≥30% 32

33. Why are so many people overweight?
Lack of physical activity
Television
Play station, video games
computers
Diet
high in fat and sugar
Convenience of fast food

34. What can you do to prevent it?
Goal setting
Limit amount of time on
computer & TV
Encourage physical activity
Be active with your child
Plan Ahead
Plan meals out early to avoid fast food
Limit number of times you “eat out”

35. Maintaining a Healthy Weight

36. What determines your weight?
Heredity
Lifestyle

37. Body Composition
Definition – body weight that is made up of fat tissue compared to bone and muscle
Ways to measure body comp
BMI
Skinfold
Hydrostatic weighing
Electromagnetic

38. Body Mass Index
Index of weight in relation to height

39. Weight Management Plan
A program of sensible eating and exercise habits that will help keep weight at a healthy level
Eat Smart, Exercise More!!!
Reduce portion sizes and/or use
lower calorie options
Exercise
Keep a log of your food
intake and exercise

40. Lose Fat…Not Muscle! ½ pound – 1 lb per week is recommended
Faster weight loss usually
means loss of water and
muscle
1 lb/week = 500 calories/day
(eat less or exercise more)

41. Going ON a diet suggests that you will go OFF…
Aim for lifestyle
changes!

42. If you are underweight…
Gradually increase your food intake
Snacking – eating more frequently
Choose nutritious foods high in calories
Exercise
Strength
training

43. Fad Diets
A diet that requires major changes in your eating habits and promises quick results

44. Low carb diets Ex) Atkins Idea is that if you restrict carbs…your body
will burn fat
Problem – your body needs carbs to burn fat
Not healthy in the long-term because they are low in grains, fruits, and veggies

45. Liquid formulas Ex) Slimfast
Lowers the number of calories per day by replacing meals with liquid
This can be dangerous – most likely not getting all of the nutrients your body needs!

46. Stimulants Ex) ephedra, caffeine
Reduce appetite and give a feeling of energy
Bad side effects – nervousness, dizziness, headache, increased blood pressure, heart attacks, and seizures

47. Fasting
Not eating
Weight loss is initially rapid as the body uses fat stores for energy
Body proteins are broken down to provide the missing energy = loss of muscle mass

48. Diet Pills
A pill that causes you to lose weight without the need for low calorie diets and exercise
No SAFE pill exists!

49. Surgery Gastric bypass – changes
the structure of the digestive tract by bypassing part of the stomach
Lap Band – an adjustable band the makes the opening of the stomach smaller
Reduces the amount of food you can eat

50. Weight loss- the safe way
Lifestyle change
Balance your food intake with your exercise
Change the habits that lead to weight gain

51. Eating Disorders

52. Eating disorders
Conditions that involve an unhealthy degree of concern about body weight and shape and that may lead to efforts to control weight by unhealthy means
May include
Never eating enough
Dieting excessively
Eating only certain types of foods
Eating too much
Not responding to natural feelings of fullness or hunger

53. Body image
How you see and feel about your appearance and how comfortable you are with your body
Having a healthy body
image means you accept
your body’s appearance
and abilities

54. Common eating disorders
Anorexia
Bulimia
Bingeing or binge eating
Disordered eating patterns

55. Anorexia
Involves self-starvation, a distorted body image, and low body weight
Signs/symptoms
Intense fear of weight gain
Overexercising
Preferring to eat alone
Preoccupation with calories
Extreme weight loss
Loss of menstrual periods
Hair loss on head
Depression and anxiety
Weakness and exhaustion

56. Bulimia
An individual repeatedly eats large amounts of food and then uses behaviors such as vomiting or using laxatives to rid the body of the food
Signs/symptoms
Preoccupation with body weight
Bingeing with or without purging
Bloodshot eyes and sore throat
Dental problems
Irregular menstrual periods
Depression and mood swings
Feeling out of control

57. Binge eating Eating of a large amount of food in one sitting
Above-normal body
weight
Bingeing episodes
accompanied by feelings
of guilt, shame, and loss
of control

58. Disordered eating patterns
Eating behaviors that are not severe enough to be classified as a specific eating disorder
Signs/symptoms
Weight loss (less than anorexia)
Bingeing and purging less frequently than in Bulimia
Purging after eating small amounts of food
Deliberate dehydration for weight loss
Hiding food
Overexercising
Constant dissatisfaction with physical appearance

59. Could you be at risk? Warning signs Preferring to eat alone
Being overly critical about body size and shape
Thinking about food often
Weighing everyday
Eating a lot of “diet” foods

60. Getting help
Professional help from physicians, psychologists, and nutritionists is essential to manage and recover from an eating disorder

61. Food Allergy vs Food Intolerance
Food allergy is an abnormal response
to a food that is triggered by
the body’s immune system
Food Intolerance can be caused by eating foods or ingredients that irritate the intestine. Similar symptoms but does not effect the immune system.

62. Food-borne illnesses
A food borne illness is caused by eating or drinking a food that contains a toxin or disease-causing microorganism.
Most food-borne illnesses
are caused by food that is
prepared or eaten at home.