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Healthy vs. Unhealthy Diet Plans

Healthy vs. Unhealthy Diet Plans. 9.NPA3.1 OBJ: I will differentiate between healthy and unhealthy plans for weight gain, maintenance and loss. Obesity Trends* Among U.S. Adults BRFSS, 1990, 2000, 2010. (*BMI  30, or about 30 lbs. overweight for 5 ’ 4 ” person). 2000. 1990. 2010.

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Healthy vs. Unhealthy Diet Plans

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  1. Healthy vs. Unhealthy Diet Plans 9.NPA3.1 OBJ: I will differentiate between healthy and unhealthy plans for weight gain, maintenance and loss.

  2. Obesity Trends* Among U.S. AdultsBRFSS,1990, 2000, 2010 (*BMI 30, or about 30 lbs. overweight for 5’4” person) 2000 1990 2010 No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30% Source: Behavioral Risk Factor Surveillance System, CDC

  3. Which country has the highest rate of obesity? • http://obesity.procon.org/view.resource.php?resourceID=004371#II

  4. 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?

  5. Calories • Calories in = Calories burned (Persons stays the same weight) • Eat more calories than you burn= weight gain • Burn more calories than you eat = weight loss • An extra 3,500 calories = 1 lb. gained • Healthy weight loss would be 1% of body mass per week • Ex. 200 lb. woman’s goal would be 2 lbs. per week

  6. A Healthy Diet Program A Healthy Diet Program will accomplish 3 goals: • Maintain or Improve Body Composition • Improve Health • Improve Performance

  7. 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)

  8. Diet: • anything a person consumes • includes food, drink, snacks

  9. Teens in the USA Teen obesity has tripled in the last 20 years! Obese teens are more likely to have: • risk factors for cardiovascular disease • bone and joint problems • sleep apnea • social problems • poor self-esteem Teens are replacing physical activity with 2 or more hours of TV everyday!

  10. 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

  11. The US spends 40 billion dollars a year on weight loss… Diet books Diet Pills Programs Weight Loss Gimmicks Shouldn’t someone be losing weight?

  12. 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

  13. Why are so many failing? Exercise: People are moving less

  14. Ways to Maintain A Healthy WeightOrLose Weight The Healthy Way

  15. Choose foods low in calories • Look at food labels to determine what foods are low in calories • . VS

  16. Eat 5 small meals instead of 3 large meals • Increases metabolism • Balances blood sugar levels • Encourages smaller stomach size VS.

  17. Eat breakfast everyday • increases metabolism • provides energy

  18. Eat lots of fruits and Vegetables • Low in calories • High in vitamins and minerals

  19. Grill and Bake Meats. Don’t fry! • Choose lean meats (chicken, fish) instead of fatty meats (sausage, red meat) VS.

  20. Limit the amount of sugar in your diet • High sugar foods are not filling calories

  21. Don’t drink your calories • Drink water! • If necessary, drink low calorie drinks such as skim milk or G2 VS.

  22. Eat whole grains instead of refined grains • More filling VS.

  23. Encourage your parents to buy healthy food • If it is not in the house, you won’t eat it. VS.

  24. 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.

  25. Slow down when you eat • It takes 20 minutes for your brain to process that you are eating • Don’t eat in front of TV! Often people eat faster and more calories. VS.

  26. Be more physically active in your daily life

  27. Exercise daily • Increases metabolism • Goal: at least 30 minutes • Choose an activity that you will enjoy. • Get a workout partner.

  28. Lift weights • Increases metabolism • Builds muscle tissue (less fat mass) • Increases self-esteem

  29. Fad Diets If it sounds too good to be true… is it?

  30. 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?

  31. …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

  32. Show Time! Red Flag Activity: • You will be divided into groups. • Each group will be given 7 red flags. • I will read a diet description and as soon as your group hears your “red flag”, hold up the flag. • I will answer any questions about each situation before we move on.

  33. Red Flag Activity Are any of these situations fad diets?

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