Unit 9 - Weight Management Unit 10 - Food Programs and Food Safety PDF

Unit 9 - Weight Management Unit 10 - Food programs and Food Safety Wednesday, October 2, 2024 10:15 PM During annual wellness exams, measurements such as weight, height, and blood pressure are typically taken. Maintaining a healthy body weight is crucial for overall health and h...

Unit 9 - Weight Management Unit 10 - Food programs and Food Safety Wednesday, October 2, 2024 10:15 PM During annual wellness exams, measurements such as weight, height, and blood pressure are typically taken. Maintaining a healthy body weight is crucial for overall health and helps reduce the risk of chronic diseases. A healthy body weight lowers the risk of: Cardiovascular disease and diabetes Certain cancers (endometrial, breast, colon, kidney, gallbladder, liver) Infertility, sleep apnea, asthma, arthritis, and gallstones Body Mass Index (BMI) is used to assess whether an individual is at a healthy weight for their height. BMI is calculated using the formula: (weight in pounds x 703) ÷ (height in inches) BMI correlates with body fatness but does not directly measure it. Athletes may have a high BMI due to muscle mass rather than fat. BMI is a useful screening tool for obesity BMI Interpretation Adults For adults 20 years old and older, BMI is interpreted using standard weight status categories. These categories are the same for men and women of all body types and ages. The standard weight status categories associated with BMI ranges for adults are shown in the following table.1 BMI WEIGHT STATUS < 18.5 Underweight 18.5–24.9 Healthy weight 25.0–29.9 Overweight > 30.0 Obese Children and Adolescents BMI is interpreted differently for children and teens than for adults. The health professional will calculate the BMI using the same formula as the adult. Then the BMI is plotted on the BMI-for-age percentile growth charts. This extra step is necessary because weight and height change during growth and development, as does the relation to body fatness. A child's BMI must be interpreted relative to other children of the same sex and age. PERCENTILE RANGE WEIGHT STATUS < 5% Underweight 5%–85% Healthy weight 85%–95% Overweight > 95% Obese  For children and teens, BMI is only used to screen for potential weight- and health-related issues. It is not a diagnostic tool. For example, a child may have a high BMI for his or her age and sex, but to determine if excess fat is a problem, a healthcare provider would need to perform further assessments.  The pediatrician will calculate the BMI using the boy's height and weight. Then she will plot it on the BMI-age-percentile chart to determine his weight status. BMI does not measure body fat. Maintaining a healthy body weight reduces the risks of chronic diseases and conditions. It can also affect social and emotional health. New Section 2 Page 1  also affect social and emotional health. Total body weight comprises lean body mass (water, bone, muscle, organs) and fat body mass. Excess fat increases the risk of chronic diseases. BMI is used as a screening tool to evaluate a person's weight status. It does not measure body fat. Weight status categories include underweight, normal (healthy) weight, overweight, and obese. BMI is calculated the same way for both adults and children: weight x 703 / height2. Adults with a BMI of 25 or above are considered overweight or obese. In children and teens, the BMI is calculated the same way as for adults, but BMI is interpreted using the BMI-for-age percentiles. Healthy weight management strategies. Losing and maintaining weight can be difficult due to various factors such as: Genetics Eating habits Physical activity levels Screen time (TV, computer, phone) Sleep habits Medical conditions or medications Access to healthy foods and safe places for physical activity Weight management depends on calorie balance, which involves balancing calories consumed with calories burned. A calorie is a unit of energy from food, regardless of whether it comes from carbohydrates, fats, sugars, or proteins. To maintain body weight, the calories consumed must equal the calories burned through body functions, daily activities, and exercise. Understanding and managing daily calorie needs is key to maintaining a healthy body weight. Caloric Balance Caloric balance is like a scale. To remain in balance and maintain your body weight, the calories consumed from food must be balanced by the calories used through normal body functions, daily activities, and exercise. IF YOU ARE… YOUR CALORIC HOW BALANCE IS… Maintaining your …in balance. You are eating roughly the same number of calories that your body is weight using. Your weight will remain stable. Gaining weight …in caloric excess. You are eating more calories than your body is using. You will store these extra calories as fat and gain weight. Losing weight …in caloric deficit. You are eating fewer calories than you are using. Your body will pull from its fat storage cells for energy, and you will lose weight. The number of calories a person needs daily depends on their age, gender, weight, height, and activity level. Adults typically need 1,600-2,400 calories (women) or 2,000-3,000 calories (men). Children and adolescents need 1,000-3,200 calories, with boys needing more than girls. To lose weight, create a calorie deficit of 500-1,000 calories per day. New Section 2 Page 2  Calories to Maintain Weight: Adults ○ Women: 1,600-2,400 calories ○ Men: 2,000-3,000 calories ○ Inactive adults: Lower calorie range ○ Calorie needs decrease with age Calories for Growth and Development: Children and Adolescents ○ Estimated calories: 1,000-3,200 calories ○ Boys need more calories than girls Calories to Lose Weight ○ To lose 1 pound: 3,500 calorie deficit ○ 1-2 pounds per week: 500-1,000 calorie deficit ○ Achieve through eating less, exercising more, or both To maintain your weight, work your way up to 150 minutes of moderate- intensity aerobic activity, 75 minutes of vigorous-intensity aerobic activity, or an equivalent mix of the two each week. Examples of moderate and vigorous activity include the following:1 MODERATE ACTIVITY VIGOROUS ACTIVITY walking briskly (a 15-minute mile) jogging/running Light yard work (e.g., raking and bagging swimming laps leaves, using a lawn mower) elliptical machine or biking at 16–18 mph light snow shoveling cross-country skiing actively playing with children most competitive sports (e.g., football, biking at a casual pace (12 miles-per-hour) basketball, or soccer) jumping rope Weight Management Strategy: Healthy Eating Balance in Eating: Healthy eating doesn't require giving up favorite comfort foods, even if they're high in calories, fat, or added sugars. Tips for High-Calorie/Fat Foods: ○ Eat comfort foods less often. ○ Consume smaller portions. ○ Try lower-calorie versions. ○ Add more non-starchy vegetables to meals. ○ Avoid added fats where possible. Strategy: Rethink Your Drink: Beverages can significantly contribute to daily calorie intake. Reduce calorie consumption from drinks by choosing lower-calorie alternatives. INSTEAD OF THIS: DRINK THIS: Medium whole milk café latte (265 calories) Medium non-fat milk café latte (125 calories) Regular soft drink: 20 ounce (227 calories) Seltzer or diet soft drink (0 calories) Sweetened iced-tea: 16 ounce (180 calories) Sparkling water with lemon (0 calories) Strategy: Watch Out for Added Sugar Sweeteners that add calories go by many different names. Some common caloric sweeteners New Section 2 Page 3  Sweeteners that add calories go by many different names. Some common caloric sweeteners are listed below. If these appear in the ingredients list of your favorite beverage or food, you know the food or drink has been sweetened with sugar. high-fructose corn syrup; corn syrup fructose fruit juice concentrates sugar sucrose (table sugar) dextrose malt  When reading food labels, look for ingredients ending in -ose, such as dextrose or fructose, because they are a sugar or form of carbohydrate. Weight Management Strategy: Portion Control Research shows that people unintentionally consume more calories when faced with larger portions. This can mean significant excess calorie intake, especially when eating high-calorie foods. Here are some tips to help you avoid some common portion-size pitfalls. Eating out: Split an entrée with a friend, or ask for a to-go box and wrap up half your meal when it is brought to the table. Eating in: Serve the food on individual small plates instead of putting the serving dishes on the table. Eating in front of the TV: Try to avoid eating while watching TV. If you really need to eat in front of the TV, put the amount that you plan to eat into a small bowl or container instead of eating straight from the package. Snack: If you feel hungry between meals, eat a healthy snack, like a piece of fruit or small salad, to avoid overeating during your next meal.  Caloric balance is like a scale. To remain in balance and maintain body weight, the calories consumed from food must be balanced by the calories used through normal body functions, daily activities, and exercise. Weight maintenance strategies include the following: ○ When exercising, work your way up to 150 minutes of moderate-intensity aerobic activity, 75 minutes of vigorous-intensity aerobic activity, or an equivalent mix of the two each week. ○ Reduce calorie intake from high-fat or high-calorie foods. Eat these foods less often and in smaller amounts, and substitute with lower-calorie or lower-fat ingredients. You can also add more non- starchy vegetables. Choose lower-calorie beverages such as non-fat milk, water, and calorie-free carbonated beverages. ○ Avoid added sugars in beverages and foods. Read ingredient labels and look for added sugar, such as corn syrups, fructose, sucrose, dextrose, and malt. ○ Watch the portion size. Eat smaller portions of entrees and serve food in individual plates or bowls. Include a healthy snack between meals if hungry to avoid overeating during the next meal. New Section 2 Page 4 New Section 2 Page 5