HES 2823 1st Edition Lecture 15 Outline of Last Lecture I Means of Energy Expenditure continued II Obesity an Introduction Outline of Current Lecture I Balanced Nutrition Lifestyle A Basic Information B Components of Weight Management 1 Dietary Requirements 2 Exercise 3 Behavior Modification 4 Group Support 5 Nutrition Education Current Lecture I Balanced Nutrition Lifestyle A Basic Information 1 1 pound of fat 3500 kCal 2 A positive energy balance of that amount will increase weight by that much 3 To lose 1 pound week one must have a negative energy balance of 500 kCal day 4 The maximum weight loss recommended is 2 pounds week but 1 pound week is preferred 5 Losing more risks a negative nitrogen balance and muscle loss B Components of Weight Management 1 Dietary requirements 1 Variety to provide all nutrients and conveyed through MyPlate 2 Moderation conveyed through MyPlate as well 3 Low fat intake distinguished by the healthy heart guidelines 4 Breakfast a People who eat breakfast weigh less because appetite is better regulated throughout the day b Skipping meals in general harms weight management c Incorporation of snacks can benefit some people 5 Energy density These notes represent a detailed interpretation of the professor s lecture GradeBuddy is best used as a supplement to your own notes not as a substitute a People who consume lower energy dense foods weigh less b Cream cheese vs pretzel example i Which has the lowest energy density calorie gram of food ii Presumably the pretzel however both are approximately 3 7 kCal gram due to the water content of cream cheese c Foods containing water have a lower energy density d Snackwell Syndrome people overeat low fat foods and gain weight because of the high energy density e Fruits and vegetables have an energy density of 0 1 kCal gram because of their high water content 6 Portion size a The most important factor in weight management b In the 1960s and 1970 most people consumed food at home so people decided portion sizes for themselves c Restaurants do not care about health only profit so they portion more food into meals i True of fast food and sit down restaurants alike ii Supersize meals now value meals and larger portions prevalent A fast food meal from McDonalds in the 1970s equates to a Happy Meal today Bagels have quadrupled in size since the 1970s The idea of free refills in the 1980s encouraged further overconsumption People who eat more fast food weigh more because of portion sizing and free refills iii Plate sizes have increased as well Bigger plates allow for larger portions Portion distortion is common d Eating less constitutes weighing less e Post WWII action taken by the USDA transformed eating in a moral duty feed the hungry clean your plate f Most important recommendation throw excess food away and eat only to satisfaction not discomfort 7 Parenting a Why do kids like what they like i Innate taste for sweet and salty and inherent dislike for sour and bitter 2 3 4 5 b Breastfeeding is good i Those who are breastfed weight less as adults ii Babies themselves are more accepting of new flavors c When adults encourage disliked food to children it makes the kids resent the food more d Also the reward unhealthy foods or restriction of healthy foods promotes bad diets among children e Most important for parents to be good role models 8 Marketing a To get a toy a child must eat food b Stop marketing food products to children through cartoons Exercise increases muscle mass and thus increases BMR as well as energy expenditure Behavioral modification keeping a detailed diet log increases food awareness Group support typically not best to receive from family members alone Nutrition education to gain an understanding of how weight management functions