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 LifestyleA. Basic InformationB. Components of Weight Management1. Dietary Requirements2. Exercise3. Behavior Modification4. Group Support5. Nutrition EducationCurrent LectureI. Balanced Nutrition LifestyleA. Basic Information1. 1 pound of fat = 3500 kCal2. A positive energy balance of that amount will increase weight by that much3. To lose 1 pound/week, one must have a negative energy balance of 500 kCal/day4. The maximum weight loss recommended is 2 pounds/week but 1 pound/week is preferred5. Losing more risks a negative nitrogen balance and muscle lossB. Components of Weight Management1. Dietary requirements1. Variety – to provide all nutrients and conveyed through MyPlate2. Moderation – conveyed through MyPlate as well3. Low fat intake – distinguished by the healthy heart guidelines4. Breakfasta. People who eat breakfast weigh less because appetite is better regulated throughout the dayb. Skipping meals in general harms weight managementc. Incorporation of snacks can benefit some people5. Energy densityThese 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 lessb. Cream cheese vs. pretzel examplei. 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 cheesec. Foods containing water have a lower energy densityd. Snackwell Syndrome – people overeat low fat foods and gain weight because of the high energy densitye. Fruits and vegetables have an energy density of 0.1 kCal/gram because of their high water content6. Portion sizea. The most important factor in weight managementb. In the 1960s and 1970, most people consumed food at home, so people decided portion sizes for themselvesc. Restaurants do not care about health, only profit, so they portion more food into mealsi. True of fast food and sit-down restaurants alikeii. 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 refillsiii. Plate sizes have increased as well- Bigger plates allow for larger portions- Portion distortion is commond. Eating less constitutes weighing lesse. 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 discomfort7. Parentinga. Why do kids like what they like?i. Innate taste for sweet and salty and inherent dislikefor sour and bitterb. Breastfeeding is goodi. Those who are breastfed weight less as adultsii. Babies themselves are more accepting of new flavorsc. When adults encourage disliked food to children, it makes the kids resent the food mored. Also, the reward unhealthy foods or restriction of healthy foods promotes bad diets among childrene. Most important for parents to be good role models8. Marketinga. To get a toy, a child must eat foodb. Stop marketing food products to children through cartoons2. Exercise – increases muscle mass and thus increases BMR as well as energy expenditure3. Behavioral modification – keeping a detailed diet log increases food awareness4. Group support – typically not best to receive from family members alone5. Nutrition education – to gain an understanding of how weight management