Nutrition In Weight Management PDF

NUTRITION IN WEIGHT MANAGEMENT 3. Pre-school children should note be bribed or rewarded by Obesity food. They should have a variety of activities so that they A condition in which the...

NUTRITION IN WEIGHT MANAGEMENT 3. Pre-school children should note be bribed or rewarded by Obesity food. They should have a variety of activities so that they A condition in which the natural energy reserves is increased, take their minds off the excessive pleasure of eating. is a hazard to health Planning for Weight Loss Obese people are prone to heart disease, gallbladder disease, Planning for weight loss should be directed by a physician. diabetes or other chronic problem. It should set a reasonable goal. If one weighs 10%-19% more than the average for his/her It must keep a weekly weight chart. height, he/she is overweight It must include an exercise regimen. If one weighs 20% or more, he/she is, therefore, considered A Healthy Eater obese. Respects the difference between carbohydrates foods: Losing weight simply means balancing food calorie intake with o Nutrient- dense vs. Nutrient-poor/calorie-dense carbs the body’s needs for calories. Respects the difference between fats: Trans- fat, mono and One pound of fat is equal to about 3,500 calories. poly unsaturated fats. If one has 500 calories less everyday, he/she will lose about 1 Knows that in addition to choosing the right food most of the lb/week. time, all foods can fit. Underweight or under nutrition results when intake does not HOW??? meet the energy requirement, usually 10%-20% below the Balance, Variety, Moderation desirable weight. o Healthy food choices o Watch portion sizes o Exercise o Sleep o Stress management A Weight Loss Plan Think in terms of a lifestyle change, not short-term “diet” Set realistic goals Make gradual changes Each person is different Experiment to find what works for you Expect to be successful! Diets Should consider: ▪ Percentage of macronutrients ▪ Kcal intake ▪ Vitamins & Minerals ▪ Safety/efficacy of supplements ▪ Is the diet sustainable Some reasons for Excessive Calorie Intake Healthy Eating Patterns Family pattern of rich, high calorie foods Eating a variety of foods Good appetite Eating smaller, more frequent meals Ignorance of calorie value of foods Avoid bingeing Skips breakfast, a frequent nibbler Reducing fat intake Patterns of living - Fat is calorically dense a. Sedentary occupation, idleness - Fat is more easily stored than carbohydrates or protein b. Riding often Low “glycaemic load” diets may be more sensible alternative to c. little exercise during leisure low-carbohydrate diets d. Often sleeps Artificial sweeteners and fat substitutes may help but cannot Emotional outlet, eats to overcome worries, problems, be considered a “sure cure” for body fat problems boredom, loneliness or grief Restrict “empty” calories. Many social events, frequent eating out Learn the difference between craving and hunger. Lower metabolism with increasing age, but failure to reduce Regular Activity Patterns intake Benefits of Exercise for Weight Control Influenced by advertising of many high-calorie foods. - Burns calories - Maintains lean body mass Prevention of Obesity - Increases metabolism 1. There should be a change in the eating patterns of families - Promote greater fat loss so that the recommended calorie intake for members is - Suppresses appetite followed What type of exercise is the best? 2. Children should be encouraged to get more exercise and - Aerobic exercises should be assigned to perform some chores requiring daily - Strength or muscle endurance exercises. physical activity. Popular Weight Loss Diet - It can make you eat fewer calories overall — as long as you The Vegan Diet don’t overcompensate by eating much more during the - Restricts all animal products for ethical, environmental, or eating periods health reasons. Weight loss: Intermittent fasting is generally very successful for - Also associate with resistance to animal exploitation. weight loss. It has been shown to cause weight loss of 3–8% How it Works: over a period of 3–24 weeks, which is a lot compared to most - Veganism is the strictest form of vegetarianism. weight loss diets - In addition to eliminating meat, it eliminates dairy, eggs, and - In addition to causing less muscle loss than standard calorie animal-derived products such as gelatin, honey, albumin, restriction, it may increase your metabolic rate by 3.6–14% in whey, casein, and more forms of Vitamin D3. the short term Weight loss: Other benefits: Intermittent fasting may reduce markers of - Effective at helping people lose weight- often without inflammation, cholesterol levels, blood triglycerides, and blood counting calories because its very low fat and high fiber sugar levels content may make you feel fuller for longer. - Furthermore, intermittent fasting has been linked to Other benefits: increased levels of human growth hormone (HGH), improved - Plant-base diets are linked to a reduced risk of heart disease, insulin sensitivity, improved cellular repair, and altered gene type 2 diabetes, and premature death. expressions - Limiting processed meat may also reduce your risk of - Animal studies also suggest that it may help new brain cells Alzheimer’s disease and dying from heart disease or cancer grow, lengthen lifespan, and protect against Alzheimer’s The downside: disease and cancer. - Because vegan diets eliminate animal foods completely, they The downside: Although intermittent fasting is safe for well- may be low in several nutrients, including vitamin B12, nourished and healthy people, it does not suit everyone. vitamin D, iodine, iron, calcium, zinc, and omega-3 fatty - Some studies note that it’s not as beneficial for women as it acids. is for men Low-Carb Diets - In addition, some people should avoid fasting, including - The primary aim of the diet is to force your body to use more those sensitive to drops in blood sugar levels, pregnant fats for fuel instead of using carbs as a main source of energy. women, breastfeeding moms, teenagers, children, and How it works: Low-carb diets emphasize unlimited amounts of people who are malnourished, underweight, or nutrient protein and fat while severely limiting your carb intake. deficient. - When carb intake is very low, fatty acids are moved into your Ketogenic Diet blood and transported to your liver, where some of them are - The ketogenic diet is a very low-carb, high-fat diet that shares turned into ketones. many similarities with the low-carb diets. - Your body can then use fatty acids and ketones in the How it Works: It involves drastically reducing carbohydrate absence of carbs as its primary energy source. intake and replacing it with fat. This reduction in carbs puts Weight Loss: Numerous studies indicate that low-carb diets are your body into a metabolic state called ketosis. extremely helpful for weight loss, especially in overweight and - When this happens, your body becomes incredibly efficient obese individuals at burning fat for energy. It also turns fat into ketones in the - They seem to be very effective at reducing dangerous belly liver, which can supply energy for the brain. fat, which can become lodged around your organs - Ketogenic diets can cause massive reductions in blood sugar - Other benefits: Low-carb diets tend to reduce your appetite and insulin levels. and make you feel less hungry, leading to an automatic Other benefits: The ketogenic diet can boost insulin sensitivity reduction in calorie intake and cause fat loss, leading to significant health benefits for - Furthermore, low-carb diets may benefit many major disease people with type 2 diabetes or prediabetes. risk factors, such as blood triglycerides, cholesterol levels, - A ketogenic diet may provide many health benefits, blood sugar levels, insulin levels, and blood pressure especially with metabolic, neurological or insulin-related The downside: Some people may experience an increase in diseases. “bad” LDL cholesterol The downside: Side effect of the diet referred to as keto flu that - In extremely rare cases, very low-carb diets can cause a includes poor energy and mental function, increased hunger, serious condition called non- diabetic ketoacidosis. This sleep issues, nausea, digestive discomfort and decreased condition seems to be more common in lactating women and exercise performance. can be fatal if left untreated - To minimize this, you can try a regular low-carb diet for the - However, low-carb diets are safe for the majority of people. first few weeks. This may teach your body to burn more fat Intermittent Fasting before you completely eliminate carbs. - Intermittent fasting cycles your body between periods of - A ketogenic diet can also change the water and mineral fasting and eating. balance of your body, so adding extra salt to your meals or - Rather than restricting the foods you eat, it controls when taking mineral supplements can help. you eat them. Thus, it can be seen as more of an eating - Many of the side effects of starting a ketogenic diet can be pattern than a diet. limited. Easing into the diet and taking mineral supplements How it works: Intermittent fasting is commonly used for weight can help. loss because it leads to relatively easy calorie restriction.  - A ketogenic diet can be great for people who are overweight, unhealthy compensatory measures (e.g., purging) to counter diabetic or looking to improve their metabolic health. the binge eating. - It may be less suitable for elite athletes or those wishing to Warning Signs add large amounts of muscle or weight. Wrappers/containers indicating consumption of large amount The Bottom Line of food There is no perfect weight loss diet. May be overweight for age and height Different diets work for different people, and you should pick May have a long history of repeated efforts to diet-feel one that suits your lifestyle and tastes. desperate about their difficulty to control food intake The best diet for you is the one that you can stick to in the long May eat throughout the day with no planned mealtimes term. Steals or hoards food in strange places Withdraws from usual friends and relatives Nutrition and Eating Disorders TREATMENT EATING DISORDER Nutrition professionals are essential members of the Are mental illnesses that cause serious disturbances in a multidisciplinary clinical team treating individuals with eating person’s everyday diet. disorders. It can manifest as eating extremely small amount of food or Hospitalization severely overeating. Vitamin and Mineral Supplementation The condition may begin as just eating too little or too much Psychotherapy but obsession with eating and food takes over the life of a NUTRITIONAL CONSIDERATIONS person leading to severe changes. Refeeding - particularly in persons who are significantly TYPE OF EATING DISORDERS underweight, electrolytes should be carefully monitored and Anorexia Nervosa refeeding introduced gradually and progressively. Bulimia Nervosa - The majority of individuals with anorexia consume anywhere Binge eating disorders from “500 [k]calories to 1000 [k]calories each day”. ANOREXIA NERVOSA - However, telling a client to eat a specific calorie level per day Anorexia – refers to loss of appetite could be overwhelming. Nervosa – indicates that the loss is due to emotional reasons - Discuss with your clients what they feel is an adequate Anorexia nervosa happens when one is obsessed with energy level and what calorie level would meet their needs. becoming thin that they reach extreme measures and this - Generally, calorie levels should “not go below 1200 leads to extreme weight loss. [k]calories/day”. Warning Signs - Having your client start below the necessary calorie level Dramatic weight loss while gradually adding calories each week to the appropriate Refusal to eat certain foods or food categories level, may be a reasonable place to start. Consistent excuses to avoid situations involving food Emotional support- It is essential to avoid power struggles over Excessive and rigid exercise routine diet choices or weight gain. Withdrawal from usual friends/ relatives Weight-loss treatments for patients with binge eating disorder. Fear of gaining weight and distorted body image Vitamin/mineral deficiency - Replacement of these and other BULIMIA NERVOSA nutrients is an important part of nutrition therapy. Is an eating disorder characterized by recurrent episodes of Nutritional consultation with a registered dietitian trained in binge eating and inappropriate compensatory behaviours eating disorder recovery. intended to prevent weight gain or weight loss Psychiatric consultation for evaluation and to arrange One starts to consume large amounts of food at once and then appropriate follow-up. is followed by purging, using laxatives, or over exercising to rid themselves of the food they ate. Warning Signs Nutrition in Sports and Exercise Dry skin, low blood pressure, increased heart rate Fitness Wrappers/containers indicating consumption of large amounts Refers to the characteristics that enable the body to perform of food physical activity Frequent trips to bathroom after meals The ability to meet routine physical demands with enough Signs of vomiting ( e.g. Staining of teeth, bad breath, calluses reserve energy to rise to a sudden challenge; or the body’s on hands) ability to withstand stress of all kinds. Excessive and rigid exercise routine Sports Nutrition Withdrawal from usual friends/relatives Is defined as the study and practice of nutrition and diet as it BINGE EATING DISORDER relates to athletic performance. Binge eating disorder (BED) is a severe, life-threatening, and It is concerned with the type and quantity of fluid and food treatable eating disorder characterized by recurrent episodes taken by an athlete, and details with nutrients, supplements of eating large quantities of food (often very quickly and to the and organic substances. point of discomfort) A feeling of a loss of control during the binge; experiencing shame, distress or guilt afterwards; and not regularly using Nutrient Needs of Athletes Iron and calcium supplements may be recommended for female Fluid Requirements athletes if their diets are low in these nutrients. - A quart of fluid for every 1000 kcal of food is a practical guide Always consult your physician before using any dietary supplements to observe. and ergogenic aids. - The total fluids needed depend on the body surface and Healthy Eating for Best Athletic Performance height/weight relationship of the athlete. To provide energy for the activity and nutrients for recovery, - The higher the humidity, the less sweat will be evaporated young people should have meals and snacks before and after from the skin, thereby decreasing the body’s ability to cool exercise. itself and increasing the risk of heat-related illness. Young athletes must drink adequate fluids during the day as Hydration Guidelines for the Athlete well as at practice and competition. Before exercise Drink 4-8 oz. one to two hours before Before Training or Competition exercising and 4-6 oz ten to fifteen minutes Take a few minutes to eat or drink before workouts or before beginning activity competitions. During exercise Drink at least 4-5 oz every 10-15 minutes Eat a carbohydrate-rich meal 2-4 hours before exercise or a After exercise Drink at least 16 oz for every pound of weight carbohydrate snack 30- 60 minutes before. lost. If a pre-exercise weight is not available, a Stick with easily digestible and familiar carbohydrate-rich foods minimum of 16 oz of fluids should be before exercise. consumed If the athlete hydrates and fuels before training and competing, Fat Requirements his body will do a better job of cooling itself, and his muscle will Fat intake of 20-30% of total energy needs per day is sufficient have more energy. to spare protein from being used for energy and to supply the Meals and Snacks on Competition Day essential fatty acids for the body. For Pre-game and game day snacks, i.e., 12 – 36 hours before games Normal fat deposits in tissues and around the organs are or competition day itself, athletes are reminded of the following: protectors and act as insulating pad. No trial or new food Provide fat that are easy to digest or in emulsified form. No experimental amount Milk fat, cheese, eggs, butter, oils with high degree of Do not change food ratio unsaturation is recommended. Eat familiar foods Protein Requirements Always observe food sanitation and safety, especially when Good quality proteins from meat, fish, poultry, milk and milk travelling for athletic meets. products, eggs, an legumes are the primary sources. After Training and Recovery Meals Excessive protein before a competitive game is discouraged to Just as soon as the athlete finishes his workout or competition, reduce frequent urination and kidney load for urinary he needs to provide the nutritional components of excretion. carbohydrates to restore depleted fuel stores, protein to help The key to protein’s successful role in the athlete’s diet is repair damaged muscle tissue and develop new muscle tissue, moderation. and fluids and sodium to rehydrate. The recommended total amount per day depend on the After Game Meals individual needs: Thirty minutes after game requires 1.5 g/kg body weight - Endurance: 1.2 – 1.5 g/kg body weight carbohydrates - Strength: 1.7 – 1.8 g/kg body weight A high carbohydrates, moderate protein and low fat meal plus - General Elite Competitive Sports: 1 -1.5 g/kg body weight fluid are needed 1-2 hours after the game or competition. Vitamins and Minerals Start replenishing depleted muscle glycogen fuel stores by Do athletes need supplementation? consuming a carbohydrate-rich snack or meal after exercise. The answer is: If the amounts consumed a day for natural foods Nutritional Guidelines for Athletes are greater than non-athletes to supply their calorie 1. Maintain healthy body weight at all times. requirements, most likely they also meet their vitamin- 2. Eat a variety of foods. minerals needs. 3. Liberalize on carbohydrates. Be moderate in protein. Be controlled However, dietary assessment will substantiate this conclusion. in total fats. For female athletes, iron supply is critical. 4. Eat more fruits and vegetables for adequate fiber. Other Concerns of Athletes 5. Avoid excessive sugar and abusive salt intake. Weight loss – An unrealistic perception of optimal body weight 6. Minimize on alcohol and caffeine. and a belief that weight loss is necessary for improved 7. Drink lots of water before, during and after games or competition. performance can contribute to unhealthy weight loss practices. 8. Mind your iron and calcium stores. The term female athlete triad refers to the syndrome in young 9. Practice good eating habits. female athletes that involves disordered eating, amenorrhea and 10. Eat the pyramid food way. lowered bone density. 11. Use vitamin and mineral supplementation only as needed and Use of Nutrition Supplements and Ergogenic Aids – The under a physician’s care or advice. pressure to win contributes to athlete’s search for a 12. Get adequate rest and sleep. competitive edge. Most nutrient supplements are unnecessary for athletes who select a variety of foods and meet their energy.