The Physical Aspects of Dieting

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					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 consumed
    Increase Exercise
    Best 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      Burn more calories

    – Try Fat Free               – Fit in Physical Activity
      substitutes                  whenever and
    Ex. Salad Dressing and         wherever possible
        Diet Soda                Ex. Take the stairs
    – More fiber
    Exercise, Diet & Menopause

Diet                 Exercise
-low in fat            – Low Impact

-high in fiber             -swimming
-plenty of fruits,         -stretching
                       – Weight-bearing
 vegetables,
                         (for bone health)
 and whole-grain
                           -walking
-calcium
                           -jogging
-vitamin/mineral           -weights
supplements
 Exercise, Diet & Pregnancy
Exercise regularly before, during & after pregnancy
                  Low Impact & Moderate Intensity
                  Weight-bearing Exercises
   Diet Do’s:                             Diet Don’ts:
   • Fiber Rich                           • Alcohol
   • Low Fat                              • Caffeine & Soda
   • Fruits & Vegetables                  • Tobacco
   • Whole Grain                          • Soft Cheese
   • Prenatal Vitamins                    • Raw meats
   • Fish & Shellfish                     • 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

Eating healthy and exercising is important for everyone at every age

   Choose lots of                  Stay away from trans
    vegetables and fruits            and saturated fats,
    in different colors              cholesterol, sodium
                                     (salt), & added sugar
   Choose whole grains
                                    Exercise regularly
   Choose low-fat or fat-
    free milk & lean                Keep an active mind
    proteins
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

				
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posted:9/16/2011
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