HEALTHY VS. UNHEALTHY DIET

PLANS

9.NPA3.1

OBJ: I will differentiate between healthy and unhealthy plans for weight gain, maintenance and loss.

2000

Obesity Trends* Among U.S. AdultsBRFSS, 1990, 2000, 2010

(*BMI 30, or about 30 lbs. overweight for 5’4” person)

2010

1990

No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

Source: Behavioral Risk Factor Surveillance System, CDC

WHICH COUNTRY HAS THE HIGHEST RATE OF OBESITY?

http://obesity.procon.org/view.resource.php?resourceID=004371#II

WHAT IS A HEALTHY WEIGHT? Body Mass Index (BMI): it measures height vs. weight

It tells someone what weight range they fall in

Look at the BMI chart and determine what weight range you fall under

What is your body type? Is it easy for you to maintain a healthy weight?

CALORIESCalories in = Calories burned (Persons stays the same weight)Eat more calories than you burn= weight gainBurn more calories than you eat = weight lossAn extra 3,500 calories = 1 lb. gainedHealthy weight loss would be 1% of body mass per week

Ex. 200 lb. woman’s goal would be 2 lbs. per week

A HEALTHY DIET PROGRAM

A Healthy Diet Program will accomplish 3 goals:Maintain or Improve Body CompositionImprove HealthImprove Performance

1ST THINGS FIRST…

Does being on a diet mean you have to be cutting calories or

making some type of nutritional limitation?

(example, low-fat, low-carb)

DIET:anything a person consumes

includes food, drink, snacks

TEENS IN THE USA

Obese teens are more likely to have:

risk factors for cardiovascular disease bone and joint problems sleep apnea social problems poor self-esteem

Teen obesity has tripled in the last 20 years!

Teens are replacing physical activity with 2 or more hours of TV

everyday!

LONG-TERM RISK FACTORS

Heart disease Cancer Infertility Varicose veins Stroke Snoring and

sleep difficulties Kidney stones Gout Diabetes

Over 50% of adults are overweight

THE US SPENDS 40 BILLION DOLLARS A YEAR ON WEIGHT LOSS…

Shouldn’t someone be losing weight?

Diet book

s

Weight Loss

Gimmicks

Diet PillsProgra

ms

WHY ARE SO MANY FAILING?

Diet: Larger portions Foods that are high in calories,

but low in nutrients Food quality Fewer fruits and vegetables Food more readily available

WHY ARE SO MANY FAILING?

Exercise:People are moving less

WAYS TO MAINTAIN A HEALTHY WEIGHT

ORLOSE WEIGHT THE HEALTHY WAY

CHOOSE FOODS LOW IN CALORIES

Look at food labels to determine what foods are low in calories

.

VS

EAT 5 SMALL MEALS INSTEAD OF 3 LARGE MEALS

VS.

•Increases metabolism•Balances blood sugar levels•Encourages smaller stomach size

EAT BREAKFAST EVERYDAY

increases metabolismprovides energy

EAT LOTS OF FRUITS AND VEGETABLES

Low in caloriesHigh in vitamins and minerals

GRILL AND BAKE MEATS. DON’T FRY!

Choose lean meats (chicken, fish) instead of fatty meats (sausage, red meat)

VS.

LIMIT THE AMOUNT OF SUGAR IN YOUR DIET

High sugar foods are not filling calories

DON’T DRINK YOUR CALORIES

Drink water!If necessary, drink low calorie drinks such as skim milk or G2

VS.

EAT WHOLE GRAINS INSTEAD OF REFINED GRAINS

More filling

VS.

ENCOURAGE YOUR PARENTS TO BUY HEALTHY FOOD

If it is not in the house, you won’t eat it.

VS.

EAT AT HOME INSTEAD OF RESTAURANTS

At home, you can control the calories in your food. At restaurants, you lose control over what goes in your food.Restaurant food is typically large portions and high in calories.

VS.

SLOW DOWN WHEN YOU EAT

It takes 20 minutes for your brain to process that you are eatingDon’t eat in front of TV! Often people eat faster and more calories.

VS.

BE MORE PHYSICALLY ACTIVE IN YOUR DAILY LIFE

EXERCISE DAILY

Increases metabolismGoal: at least 30 minutesChoose an activity that you will enjoy. Get a workout partner.

LIFT WEIGHTSIncreases metabolismBuilds muscle tissue (less fat mass)Increases self-esteem

IF IT SOUNDS TOO GOOD TO BE TRUE… IS IT?

Fad Diets

FAD DIETS OFFER

A short-term, quick-fix approach to weight loss that

puts the dieter at risk

What are yo-yo dieters? Are they

more vulnerable to fad diets and

product claims?

…BUT IS THIS A FAD DIET?

Red Flag Claims Rapid weight loss Sounds too good to be true Rigid menus No need to exercise Magic foods or supplements Bizarre quantities and limitations Specific food combinations

SHOW TIME!

Red Flag Activity:1. You will be divided into groups. 2. Each group will be given 7 red flags.3. I will read a diet description and as soon as your

group hears your “red flag”, hold up the flag. 4. I will answer any questions about each situation

before we move on.

RED FLAG ACTIVITY Are any of these situations fad diets?