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

2. Balancing Calories

3. Balancing Calories: Calorie balance is the key to healthy weight Consumed=Expended ? Consumed >Expended ? Consuming<Expended ?

4. Being Overweight: Prevention is Preferable Why prevent excess weight gain? Maintaining healthy weight = Easier than loosing excess weight

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! +

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

11. Sedentary Lifestyle Common cause of calorie imbalance Calories Consumed>Calories Burned off Cause of excess weight gain Can lead to obesity

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

13. Exercise, Diet & Menopause Diet - low in fat -high in fiber -plenty of fruits, vegetables, and whole-grain -calcium -vitamin/mineral supplements Exercise – 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

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 Choose lots of vegetables and fruits in different colors Choose whole grains Choose low-fat or fat- free milk & lean proteins Stay away from trans and saturated fats, cholesterol, sodium (salt), & added sugar Exercise regularly Keep an active mind Eating healthy and exercising is important for everyone at every age

17. Works Cited: National Health Information Center, 2011 http://healthfinder.gov/prevention/ViewTool.aspx?toolId=48 Dietary Guidelines for Americans, 2010 Policy Document. Last Modified: May 02, 2011 http://www.cnpp.usda.gov/DGAs2010-PolicyDocument.htm Centers for Disease Control and Prevention. Division of Nutrition, Physical Activity and Obesity. National Center for Chronic Disease Prevention and Health Promotion. http://www.cdc.gov/healthyweight/calories/index.htm USDA National Agricultural Library, Food and Nutrition Information Center http://fnic.nal.usda.gov/nal_display/index.php?info_center=4&tax_level=1&tax_subject=242