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

Weight ManagementFoods I—Obj. 5.02

15.02P Weight Management

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

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.

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Key recommendations


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.


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


Weight Management

• Always consult a health care provider to insure management of other health conditions.

• Overweight adults• Children with chronic conditions


Physical Activity• Engage in regular

physical activity.• For your age, 60 minutes

every day!

• Reduce sedentary (still) activities.

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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

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.


Physical fitness

• Achieved by:o cardiovascular conditioning

o Getting your heart pumping!

o stretching exercises for flexibilityo resistance exercise for muscle strength and

enduranceo Lifting weights


Junk Science and Our FoodFoods I—Obj. 5.02

115.02U Junk Science

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.

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.


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


Top Fad Diets in 2009


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”.

American Dietetic Association Great source of TRUE

nutritional information.

Provide food and nutrition information for consumers, and health professionals.


Red Flagsfor 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” foods8. Recommendations made to help

sell a product9. Recommendations from studies

that ignore differences among individuals or groups

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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?

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

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