Weight management and other health issues

1. Weight management and other health issues

2. Nutritionally Related Diseases Ricketts Marasmus Kwashiorkor

3. Anemia • Causes: Depletion of iron stores. Results in low blood hemoglobin (Blood cannot carry oxygen). • Symptoms: weak, tired, affected mental state, loss of appetite, bleeding gums, headaches. • High Risk: menstruating females. • Prevention: consume iron (good sources: meat, fortified cereals), get recommended amounts of vitamins and minerals.

4. Colorectal Cancer • Causes: Low fiber diet • Symptoms: change in bowels, bleeding, cramping, decreased appetite, weakness/fatigue, jaundice (yellow skin) • High Risk: Low fiber diets, family history, over 50, high fat diets • Prevention: adequate fiber intake (found in fruits, vegetables, whole grains, and beans)

5. Diabetes and Heart Disease

6. Osteoporosis • Causes: Bones become porous, lack of calcium • Symptoms: Fragile bones, usually diagnosed only after someone has broken a bone • High Risk: Advanced age, low calcium diet, female, thin, smoking/alcohol/caffeine, no exercise, steroid use • Prevention: consumption of calcium, and weight bearing exercise

7. Weight Management • Things that influence food intake behavior: • Physical, emotional, social, religious, cultural, financial, habits, nutritional knowledge • Physical body characteristics: • Are inherited, can’t change body proportions • Influence overall lifetime health: • Learning to accept inherited shape and maintaining healthy weight.

8. To Determine Healthy Weight… • Women: • 100 lbs for the first 5 feet, and 5 lbs for each additional inch • Men: • 106 lbs for the first 5 feet, and 6 lbs for each additional inch **Note- This formula does not take into account bone frame size or body composition, those with bigger frames or higher lean muscle mass will not get accurate results.

9. Obesity • 20%above normal weight range • Health concerns: stroke, type II diabetes, heart disease • Most important single contributor in the US: inactivity or underactivity • When people estimate their intake and output: • Calories in vs. Calories out • We usually underestimate calories in and overestimate calories out. • 1 lb takes 3,500 calories to gain or lose.

10. Recommended Weight Loss Program • Cut calories and increase exercise • Maximum weight to lose a week: 1-2 lbs • Eating meals is important! Should not skip meals (the body starves and retains fat) • Weight loss should include: • Eating a variety of foods • Include food groups • Should have carbohydrates, proteins, and fats • Eat at regular intervals, avoid skipping meals

11. Successful Weight Loss through Behavior Modification • Set Realistic Goals • Develop new eating habits/change old ones. • Increase exercise; find something you enjoy • Eat a variety of foods, include food pyramid groups.

12. To Gain Weight • Eat larger portions of nutrient dense foods • Eat regular meals • Add nutritious snacks between meals • Avoid high sugar/fat foods or snacks.

13. Fad Diets, Things to Avoid • Very low calories (1,000 or less per day)/fasting • Quick weight loss plans • Diets based on limited foods • Diet Pills Yo-Yo Dieting: lose weight, gain it back, lose weight Long Term Results: -Very Hard on the body -May have long-range health effects