The Physical Aspects of Dieting By Lauren Woodliff for CTAE Resource Network
Jan 12, 2016
The Physical Aspects of Dieting
By Lauren Woodliff for CTAE Resource Network
Balancing Calories
Balancing Calories:Calorie balance is the key to
healthy weight
Consumed=Expended ?
Consumed >Expended ?
Consuming<Expended ?
Being Overweight: Prevention is Preferable
Why prevent excess weight gain?
Maintaining healthy weight = Easier than loosing excess weight
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
Obesity: Health Complications
Overweight: Change Diet and Exercise
What can you do to loose weight?Decrease Calories consumedIncrease ExerciseBest when done in combination!
+
Diet Changes & Being Overweight
Making small changes in beverage choices can make a huge difference in daily calorie intake.
Exercise: Intensity
• Moderate • Vigorous
What is Sedentary?
–Watching television–Computer &
Video games–Doing homework–Physical Disability
Sedentary Lifestyle
Common cause of calorie imbalance Calories Consumed>Calories Burned off Cause of excess weight gain Can lead to obesity
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
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
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
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
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
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