discussion 4

For the discussions please respond to the following questions based on the material covered in each section. *You do not have to do a  discussion for each chapter, just the section as a whole.  (100-150 words total)

1. The most important thing I learned in this class was…

2. The most confusing thing in this class was…

3. One thing I will do as a result of the information in this class…

3. Any other thoughts or suggestions you may have for the course.

7: Body Weight and Body Composition

Your Health Today, 6th edition

©McGraw-Hill Education.

All rights reserved. Authorized only for instructor use in the classroom.  No reproduction or further distribution permitted without the prior written consent of McGraw-Hill Education.

Overweight and Obesity

Overweight: body weight that exceeds the recommended guidelines for good health

Obesity: body weight that greatly exceeds the recommended guidelines

No sex, age, state, racial group, or educational level is spared from these problems, although they are worse for the young and the poor

Overweight and obesity are associated with serious health problems

©McGraw-Hill Education.
What Is a Healthy Body Weight?
There is no ideal body weight for each person, but there are ranges for a healthy body weight
A healthy body weight is defined as:
Acceptable Body Mass Index (BMI)
Body composition with an acceptable amount of body fat
Fat distribution that is not a risk factor for
illness
Absence of any medical conditions that would suggest the need for weight loss

©McGraw-Hill Education.
Body Mass Index
Body mass index (BMI) is a measure of body weight in relation to height
See Table 7.1
There appears to be a U-shaped relationship between BMI and risk of death, with the lowest risk in the 18.5 to 25 range
Underweight: BMI less than 18.5
Healthy weight: BMI between 18.5 and 24.9
Overweight: BMI between 25 and 29.9
Obese: BMI of 30 or greater

©McGraw-Hill Education.
Body Mass Index (2)
BMI may incorrectly estimate risk for some people
For those with muscular build, BMI may overestimate
body fat
For the elderly or others with low muscle mass, BMI may underestimate body fat

©McGraw-Hill Education.
Body Fat Percentage
Different groups have different body fat expectations
Healthy range for a typical male is 8–24%;
male athletes, 5–10%
Healthy range for a typical female is 21–35%;
female athletes, 15–20%
Below a certain body fat threshold, hormones cannot be produced and health problems can occur
Body fat percentage can be measured by:
Immersion (most accurate), X-ray, skinfold measurement, and bioelectrical impedance

©McGraw-Hill Education.
Body Fat Distribution
Where you carry your body fat is important in determining your health risk
A large abdominal circumference is associated with high cholesterol levels and higher risk for heart disease, stroke, diabetes, and hypertension
Obese men tend to accumulate abdominal fat
Obese women tend to accumulate hip and thigh fat; however, the onset of menopause shifts weight gain to the abdomen
If your BMI is in the healthy range, a large waist may signify an independent risk for disease

©McGraw-Hill Education.
Issues Related to Overweight and Obesity
Obese people are four times more likely to die before their expected lifespan and have increased risk for:
High blood pressure
Diabetes
Elevated cholesterol levels
Coronary heart disease
Stroke
Gallbladder disease
Osteoarthritis
Sleep apnea
Lung problems
Certain cancers, such as uterine, prostate, and colorectal

©McGraw-Hill Education.
Diabetes and Obesity
The rates of obesity and diabetes in the U.S. have risen in parallel
About 90–95% of people with diabetes have Type-2, the form strongly associated with obesity
About 80% of American youth with Type-2 diabetes are obese
At any age group, small reductions in weight through diet and exercise reduce the risk of developing diabetes

©McGraw-Hill Education.
Discrimination and Obesity
Overweight children are often teased or bullied
Weight-related bullying does not stop with adulthood
The overweight face discrimination in hiring practices, lower wages, and social stigma
A study found the overall, tangible cost of obesity for a woman was $4,879 per year, and for a man, $2,646

©McGraw-Hill Education.
The Problem of Underweight
A sudden, unintentional weight loss without a change in diet or exercise level may signify an underlying illness and should prompt a visit to a physician
If you have difficulty keeping weight on, to gain weight you need to change your energy balance
Eat more frequent and energy-dense meals
Add nutritional supplements as snacks
Reduce aerobic exercise and increase resistance or weight training

©McGraw-Hill Education.
What Factors Influence Your Weight?
Many factors contribute to this trend, both individual and environmental
For most people, obesity is a multifactorial condition: a person’s susceptibility is due to a complex interaction among multiple genes and his or her environment

©McGraw-Hill Education.
Genetic and Hormonal Influences
Your risk of becoming obese if both your parents are obese is 80 percent
Hundreds of genes have been associated with BMI and obesity
In most cases, multiple genes may predispose toward obesity, but interactions with the environment determine outcome
Genetic affects on hormone levels result in alterations in appetite or energy expenditure

©McGraw-Hill Education.
Genetic and Hormonal Influences (2)
Stress response also affects eating patterns
The body releases several hormones, and in response, fat cells release fatty acids and triglycerides and increase circulating glucose
When stress is chronic, the constant presence of these hormones increases the amount of fat deposited in the abdomen
Stress also affects eating patterns

©McGraw-Hill Education.
Genetic and Hormonal Influences (3)
Thyroid disorders can be associated with weight gain or weight loss
Thyroid gland controls much of your metabolic rate through hormone production
When it is overactive, weight loss will likely result
When it is not active enough, weight gain will likely result

©McGraw-Hill Education.
Age and Gender
Poor childhood eating habits are believed to be a major cause of the recent surge in overweight and obesity
Healthy body fat percentage changes as we age
Children, 12%
Male adults, 15%; female adults, up to 25%
Between the ages of 20 and 40, both men and women
gain weight
Older adults are susceptible to weight gain and need to be attentive to their lifestyle in order to maintain a healthy weight

©McGraw-Hill Education.
Obesogenic Environments
and Lifestyle
Our chances of becoming obese are significantly influenced by our environment
Choice in food is driven by exposure, as well as cost and convenience
In general, unhealthy foods are more convenient and less expensive than healthy foods
Eating out has become a part of daily life
These foods tend to be higher in fat and calories and lower in fiber than a home-cooked meal
When confronted with large serving sizes, people eat more and don’t realize it

©McGraw-Hill Education.
Obesogenic Environments
and Lifestyle (2)
Our car-friendly, pedestrian-unfriendly communities mean people are less likely to walk
Americans spend much of their leisure time on sedentary entertainments like TV and the Internet
Less sleep, not more, is associated with weight gain in young adults
If your friends gain weight, you are more likely to gain weight
Weight cycling—repeated cycles of weight loss and weight gain as a result of dieting—contributes

©McGraw-Hill Education.
The Key to Weight Control:
Energy Balance
Energy balance: the relationship between caloric intake (in the form of food) and caloric output (in the form of metabolism and activity)
If you take in more calories than you use through metabolism and movement (positive energy balance), you store these extra calories as body fat
If you take in fewer calories than you need (negative energy balance), you draw on body fat stores to provide energy

©McGraw-Hill Education.
Estimating Your Daily Energy Requirements
You can estimate your daily energy expenditure by considering the:
Thermic effect of food
Energy spent on basal metabolic rate, and
Energy spent on physical activities

©McGraw-Hill Education.
Estimating Your Daily Energy Requirements (2)
Thermic effect of food: an estimate of the energy required to process the food
Estimated at 10% of energy intake
Basal metabolic rate (BMR): rate at which the body uses energy to maintain basic life functions, such as digestion, respiration, and temperature regulation
About 60–70% of energy consumed
Between 10% and 30% of the calories consumed each day are used for physical activity

©McGraw-Hill Education.
Adjusting Your Caloric Intake
Reasonable weight loss of 1 pound to 2 pounds per week is a healthy goal
A pound of body fat stores 3,500 calories
To lose 1 pound in a week, you need to decrease your total intake for the week by that 3,500 calories
Faster weight loss tends to include loss of lean tissue and a decrease in your basal metabolic rate
Foods high in complex carbohydrates have a greater thermic effect and take more energy to process than high-fat foods

©McGraw-Hill Education.
Fad Diets
Popular fad diets promote rapid change but are not associated with long-term weight loss
Most follow a pattern of altering the balance of carbohydrates, protein, and fat
Many label certain foods as “good” or “bad” or prescribe certain “fat-burning foods”
Most dietitians and physicians encourage more balanced options and self-monitoring concepts

©McGraw-Hill Education.
Weight Management Organizations
Weight management organizations offer group support, nutrition education, dietary advice, exercise counseling, and other services
Weight Watchers: a commercial program
Take Off Pounds Sensibly (TOPS): a free program providing group support; focuses on teaching
Overeaters Anonymous: a free program providing group support; more suitable for binge eaters or others with emotional issues related to weight

©McGraw-Hill Education.
The Medical Approach
Very-low-calorie diets
An aggressive option that requires a physician’s supervision
Maintaining weigh loss is challenging
Prescription drugs
Two types: those that act in brain to reduce food intake and those that act elsewhere in the body to reduce food absorption
Side effects are an issue

©McGraw-Hill Education.
The Medical Approach (2)
Surgical options
Gastric surgery is never a first-line approach
Typical weight loss ranges from 20% to 30% of weight
Nonprescription diet drugs and dietary supplements
Diet teas, bulking products, starch blockers, diet candies, sugar blockers, benzocaine, etc.
There are many safety concerns
Manufacturers of dietary supplements do not have to submit proof of their efficacy or safety to the FDA

©McGraw-Hill Education.
The Size Acceptance Movement
Seeks to decrease negative body image, encourage self-acceptance, and end discrimination
Emphasizes that people of any size can become more fit and benefit from healthier food choices
The goal is to find a balanced approach that combines personal acceptance with promotion of a healthy body composition

©McGraw-Hill Education.
Tasks for Individuals
Emphasize components of a healthier lifestyle
A balanced diet emphasizing fruits, vegetables, and whole grains in appropriate portion sizes
150 minutes weekly of moderate-intensity physical activity
Reduced time spent in sedentary activities
Target improvement in areas such as blood pressure, cholesterol, and blood sugar level
Inclusion of peer support
Self-acceptance of body size
Follow-up evaluation by a health professional

©McGraw-Hill Education.
Tasks for Individuals (2)
Set SMART goals
SMART: Specific, Measurable, Attainable, Realistic, Timely
Is the goal specific?
Is the goal measurable?
Is the goal attainable, through action on your part?
Is the goal realistic, using small, gradual changes?
Is the goal timely, in that you set a time line for when you will reach it?

©McGraw-Hill Education.
Tasks for Individuals (3)
Choose an appropriate diet approach, based on specific goals
Lose or gain a small amount of weight
Maintain weight loss long-term
Replace unhealthy eating and exercise behaviors with more healthy behaviors
Reduce risk or controlling symptoms of diabetes (including maintainable short-term weight loss)
Improve heart health

©McGraw-Hill Education.
Table 7.2 Dieting Approaches
Type Theory Examples
Balanced diets (for diabetes and heart heath as well as weight loss) Encourage some restriction of total calorie intake and focus on lower carbohydrates and lower fats. They tend toward balance among food groups. DASH, Dr. Weil’s Anti-inflammatory, flexitarian, Jenny Craig, Mediterranean, Mayo Clinic, traditional Asian, Volumetrics, Weight Watchers, Zone
Commercial diet programs Typically based on changing food patterns and increasing exercise, with the help of behavioral counseling and support systems. Jenny Craig, Nutrisystem, Weight Watchers
Low-calorie diets (includes most weight-management organizations) Specifically incorporate reduction in overall calorie intake. Body Reset, HMR, Jenny Craig, Nutrisystem, raw food, Weight Watchers

©McGraw-Hill Education.
Table 7.2 Dieting Approaches (Continued)
Type Theory Examples
Food-group-restrictive diets Certain types of food classified as “bad” are eliminated; other foods are “good” metabolic promoters. Low-fat: macrobiotic, Ornish, TLC, vegetarian, vegan. Low-carb/high-protein: Atkins, Paleo, South Beach. Detox: Master Cleans (aka Lemonade Diet)
Meal replacements (shakes and bars) Prepacked bars and drinks are used to control calorie intake. Body Reset, HMR, Medifast, Slim-Fast
Prepackaged meals Purchased meals are used to control calorie intake. HMR, Jenny Craig, Nutrisystem, Weight Watchers

©McGraw-Hill Education.
Tasks for Individuals (4)
Evaluate the support and obstacles in your environment, asking yourself if your change in diet is:
Realistic
Moderate and flexible
Safe
Holistic, incorporating regular exercise
Compatible with your relationships
Affordable
Research-based

©McGraw-Hill Education.
Tasks for Individuals (5)
Use tools to help change your patterns
Stimulus control: identify environmental cues associated with unhealthy eating habits
Self-supervision: keep a log of the food you eat and the physical activity you do
Social support and positive reinforcement: recruit others to join you in your healthier habits
Stress management: use healthy techniques and
problem-solving strategies to handle stress
Cognitive restructuring: moderate any self-defeating thoughts and emotions; redefine your body image by thinking about what your body can do

©McGraw-Hill Education.
Tasks for Society
Changes in social policies are also needed to combat the obesity epidemic
Promote healthy foods, lowering the price of low-fat, nutritious food to increase the rates at which people choose them
Support active lifestyles through community planning
Support consumer awareness
If consumers don’t buy the products depicted in ads, or if they complain about the content of ads, food manufacturers will eventually respond
Encourage health insurers to cover obesity prevention programs

©McGraw-Hill Education.
In Review
How is healthy body weight defined?
What factors influence weight?
What is the best way to manage body weight?
Are there quick fixes for overweight and obesity?
How can individuals and society promote healthy weight throughout life?

©McGraw-Hill Education. All rights reserved. Authorized only for instructor use in the classroom.  No reproduction or further distribution permitted without the prior written consent of McGraw-Hill Education.

6: Fitness

Your Health Today, 6th edition

©McGraw-Hill Education.

All rights reserved. Authorized only for instructor use in the classroom.  No reproduction or further distribution permitted without the prior written consent of McGraw-Hill Education.

What Is Fitness?

Physical fitness: ability of the body to respond to physical demands

Skill-related fitness: ability to perform specific leisure or sport skills

Health-related fitness: ability to perform daily living activities with vigor

©McGraw-Hill Education.
Benefits of Physical Activity and Exercise
Physical activity: activity that requires any type of movement
Exercise: structured, planned physical activity, often used to improve fitness
People who are active are healthier than those who do not exercise

©McGraw-Hill Education.
Benefits of Physical Activity and Exercise (2)
Physical benefits of longer lifespan and improved functioning of body systems
Cognitive benefits of preventing or slowing
age-related declines, along with improved learning, concentration, and abstract reasoning
Psychological and emotional benefits of improving mood, decreasing risk of depression and anxiety, and relieving stress
Molecular-level benefits of stabilizing blood glucose levels, among other benefits

©McGraw-Hill Education.
General Guidelines for
Physical Activity
Department of Health and Human Services (HHS) issued physical activity guidelines in 2008
150 minutes (2 hours and 30 minutes) of moderate-intensity exercise each week
75 minutes (1 hour and 15 minutes) of vigorous-intensity exercise
An equivalent amount of both moderate-intensity and vigorous-intensity exercise
Aimed at promoting and maintaining health and preventing chronic diseases and premature mortality

©McGraw-Hill Education.
General Guidelines for
Physical Activity (2)
American College of Sports Medicine (ACSM) issued similar guidelines in 2013
Moderate-intensity exercise for at least 30 minutes on five or more days a week (for a minimum of 150 minutes of moderate-intensity exercise a week), or:
Vigorous-intensity for 20 to 25 minutes on three or more days a week (for a minimum of 75 minutes of vigorous-intensity exercise a week)

©McGraw-Hill Education.
Table 6.1 Examples of Activities
Light-Intensity Moderate-Intensity Vigorous-Intensity
Slow walking Walking 3.0 mph Walking 4.5 mph
Canoeing Cycling leisurely Cycling moderately
Golf with cart Golf, no cart Jogging 7 mph
Croquet Table tennis Tennis singles
Fishing—sitting Slow swimming Moderate swimming
Billiards Boat sailing Volleyball
Darts Housework/gardening Basketball
Playing cards Calisthenics Competitive soccer
Walking the dog Tennis doubles Rope skipping
Grocery shopping Yoga Martial arts
Laundry Playing with children Snowboarding

©McGraw-Hill Education.
Components of
Health-Related Fitness
Fitness training programs can improve each of the components of health-related fitness
Cardiorespiratory fitness
Musculoskeletal fitness (muscular strength, muscular endurance, flexibility)
Body composition
Amount of exercise, or overload, is significant
Too little, your fitness level won’t improve
Too much, you may be susceptible to injury

©McGraw-Hill Education.
Components of
Health-Related Fitness (2)
Four dimensions of your exercise sessions—FITT— affect overload:
Frequency (number of sessions per week)
Intensity (level of difficulty of each exercise session)
Time (duration of each session)
Type (type of exercise in each session)

©McGraw-Hill Education.
Cardiorespiratory Fitness
Cardiorespiratory fitness: ability of the heart and lungs to efficiently deliver oxygen and nutrients to the body’s muscles and cells via the bloodstream
Increase in oxygen-carrying capacity of the blood
Improved extraction of oxygen from blood by muscles
Increase in the amount of blood the heart pumps with each heartbeat
Increased speed of recovery to resting heart rate
Improved muscle and liver function
Decreased resting heart rate, resting blood pressure, and heart rate at any work level

©McGraw-Hill Education.
Cardiorespiratory Training
Frequency: exercise at least twice a week, ideally three times; more if weight control is a primary concern
Intensity: target heart rate (THR) zone is the
point at which you stress your cardiorespiratory system for optimal benefit without overdoing it
Heart rate reserve (HRR): difference between maximum heart rate and resting heart rate
Maximum heart rate formula
Breathing test
Perceived exertion test

©McGraw-Hill Education.
Table 6.2 Heart Rate Formulas
Standard THR formula for men and women:
To find maximum heart rate (MHR), subtract age from 220
For a 20-year-old: 220 − 20 = 200
For the target low, multiply MHR by low-intensity percentage
Target low for a 20-year-old: 200 × 0.70 = 140
For the target high, multiply MHR by high-intensity percentage
Target high for a 20-year-old: 200 × 0.85 = 170
Gulati heart rate formula for women:
To find maximum heart rate (MHR), subtract 88% of age from 206
For a 20-year-old: 206 − 18 = 88 [88% of 20 = 17.6]
For the target low, multiply MHR by low-intensity percentage
Target low for a 20-year-old: 188 × 0.70 = 132 (rounded)
For the target high, multiply MHR by high-intensity percentage
Target high for a 20-year-old: 188 × 0.85 = 160 (rounded)

©McGraw-Hill Education.
Cardiorespiratory Training (2)
Time: sessions should last 30 minutes on average
Type: two types of aerobic exercise
Those that require sustained intensity with little variation in heart rate response (running, rowing)
Those that involve stop-and-go activities (basketball, soccer, tennis)

©McGraw-Hill Education.
Cardiorespiratory Training (3)
To continue to receive benefit from exercise, the duration and intensity must be altered every so often
High-intensity interval training (HIT) alternates high- and low-intensity exercise so your body is never given the chance to plateau
To avoid injury, start out slowly and gradually build up your endurance
Select activities you enjoy

©McGraw-Hill Education.
Muscular Fitness
Muscular strength is the capacity of a muscle to exert force against resistance
Muscular endurance is the capacity of a muscle to exert force repeatedly over a period of time

©McGraw-Hill Education.
Strength Training
Strength training is a type of exercise in which the muscles exert force against resistance
Free weights; exercise resistance machines
Frequency and type: two to three resistance training sessions a week, exercising each muscle group during a session
To develop strength, exercise at a higher intensity for a shorter duration
To develop endurance, exercise at a lower intensity for a longer duration
Measured in repetitions

©McGraw-Hill Education.
Gender Differences in Muscle Development
Muscle mass growth is influenced by the hormone testosterone
Women produce testosterone at about 10% of the levels seen in men
Women’s increase in muscle mass is lower
There is also a wide range of individual variability
Somatotype: body type
Mesomorphic: stocky, muscular; higher levels of testosterone than other types
Ectomorphic: tall, thin
Endomorphic: short, fat

©McGraw-Hill Education.
Other Types of Muscular Fitness Training and Equipment
Muscular power: amount of work performed by muscles in a given period of time
Train for muscular power by performing any exercise faster
Plyometrics: program that trains muscles to reach maximum force in the shortest period of time
Crouching and jumping
Core-strength training: strength training that conditions the torso from the neck to the lower back
Pilates
Unstable surfaces; resistance cords; stability balls

©McGraw-Hill Education.
Gaining Weight and Muscle Mass Safely
Combine physical activity, particularly strength training, with a high-calorie diet
Gaining a pound of muscle and fat requires about 3,000 extra calories
To build muscle, consume 700 to 1,000 calories a day above energy needs
A gain of a half pound a week is reasonable

©McGraw-Hill Education.
Drugs and Dietary Supplements
Some people attempt muscle gain through drugs and supplements
Most are expensive and ineffective, some are dangerous, and some are illegal
Protein supplements can provide additional protein to a balanced diet, but most Americans already get more than enough protein

©McGraw-Hill Education.
Developing a Strength Training Program
Guidelines for safe and effective exercise:
Warm up
Do not hold your breath or hyperventilate
Hold weights close to your body, and do not arch your back
Make sure equipment pins and collars are correctly
in place
Lift weights with a slow and steady cadence
Use a spotter when using free weights
Allow 48 hours between training sessions using the same muscle groups
Inhale when muscles are relaxed; exhale as you begin lifting

©McGraw-Hill Education.
Flexibility
Flexibility: ability of joints to move through the full range of motion
Maintains posture and balance
Makes movement easier and more fluid
Prevents low back pain and injuries
Much of the loss of flexibility that results from aging can be reduced by stretching programs

©McGraw-Hill Education.
Types of Stretching Programs
Static stretching: stretching until you feel tightness, and holding the position for a set period of time
Passive stretching: a partner applies pressure, producing a stretch beyond what you could do on your own
Ballistic stretching: stretching the muscle in a series of bouncing movements; recommended for experienced athletes only
Proprioceptive neuromuscular facilitation: therapeutic exercise that causes a stretch reflex in muscles

©McGraw-Hill Education.
Developing Your Own Flexibility Program
ACSM recommends stretching for all the major joints
Neck, shoulders, upper back and trunk, hips, knees, ankles
2 to 3 days a week or more
Stretch to a point of mild discomfort (not pain), hold for 10 to 60 seconds; and do 2 to 4 repetitions
Greatest improvement in flexibility is seen if stretching is done after other exercise, when muscles are warm and less likely to be injured

©McGraw-Hill Education.
Body Composition
Body composition: relative amounts of body fat and
lean body mass
Recommended proportion, expressed as percent body fat: 21–35% for women and 8–24% for men
Two types: essential fat and storage fat
Storage fat is further subdivided into visceral fat (in the abdomen) and subcutaneous fat (just under the skin)
Too much storage fat is associated with overweight and obesity, heart disease, diabetes, and cancer
Increased physical activity can help you control body weight, trim body fat, and build muscle tissue

©McGraw-Hill Education.
Combining Fitness Activities
Cross-training: participation in one sport to improve performance in another, or use of several different types of training for a specific fitness goal
Advantages of cross-training:
Avoids boredom
Reduces risk of overuse injuries

©McGraw-Hill Education.
Table 6.3 Physical Activity Recommendations
Aerobic (endurance) activity:
150 minutes of moderate-intensity aerobic activity per week, or
75 minutes of vigorous-intensity aerobic activity per week, or
A combination of moderate- and vigorous-intensity physical activity that meets the recommendation
Muscle-strengthening activity:
8 to 10 exercises that stress the major muscle groups on two or more nonconsecutive days per week
Do two to four sets of 8 to 12 repetitions for each exercise using sufficient resistance to fatigue the muscles
Flexibility:
Stretching exercise for all major joints, at least two to three days per week
Stretch to the point of tension, hold for 10 to 30 seconds, repeating two to four times to accumulate 60 seconds per stretch
Weight management:
To prevent unhealthy weight gain, 150 to 300 minutes of moderate- to vigorous-intensity physical activity per week
For substantial weight loss or to sustain weight loss, 300 minutes or more of moderate- to vigorous-intensity exercise a week
Sources: Adapted from 2008 Physical Activity Guidelines for Americans, Department of Health and Human Services, 2009, www.health.gov/paguidelines;
“Position Stand: Progression Models in Resistance Training for Healthy Adults,” American College of Sports Medicine, 2009, Medicine & Science in Sports & Exercise, 41 (3), pp. 687–708; ACSM’s Guidelines for Exercise Testing and Prescription, American College of Sports Medicine, 2014, Baltimore: Lippincott Williams & Wilkins.

©McGraw-Hill Education.
Falling Out of Shape
Stopping exercise for two weeks can lead to reduced cardiovascular fitness, lean muscle mass, and muscle insulin sensitivity
For two months or longer can cause total loss of fitness gains

©McGraw-Hill Education.
Improving Your Health through Moderate Physical Activity
Make daily activities more active
As little as getting up to change the TV channel
Walk for fitness
Inactive people take 2,000 to 4,000 steps per day
10,000 steps (about 5 miles) per day controls weight
Take the stairs
Excellent for improving leg strength, balance, and fitness
Twice as taxing to heart and lungs as walking

©McGraw-Hill Education.
Improving Your Health through Moderate Physical Activity (2)
Get the most from cardio exercise equipment
Try to consistently use the same model and brand
Wear a heart rate monitor to increase your workload more accurately
Do not lean on handle bars
Enter your accurate weight
Mix up your exercise workout

©McGraw-Hill Education.
Improving Your Health through Moderate Physical Activity (3)
Try exergaming and other replacements for sedentary technology
Replace television, computer time, and traditional video games with physical activities that are fun and engaging
Exergaming uses video games to enhance physical activity
Can track calories burned and progress over time
Fitness video games should not be considered a substitute for active outdoor play and physical activity
Keep track with fitness apps

©McGraw-Hill Education.
Fitness Trends
Popular trends in 2016:
Kettlebells
TRX Rip Trainer
Parkour
Rebound
Mechanical surfboards
Virtual reality fitness
Group treadmilling

©McGraw-Hill Education.
Health and Safety Precautions
Begin with proper warm-up and cool-down activities
Recognize forms of fatigue and overexertion
Know how to treat soft tissue injuries by using the acronym, R-I-C-E
Rest
Ice
Compression
Elevation

©McGraw-Hill Education.
Effects of Heat and Cold on Exercise and Physical Activity
How to adjust for environmental conditions that affect physical activity:
Heat: wet head or body with cold water, and take in extra fluids before activity
Cold: dress in several thin layers, and take in extra fluids before activity
Hypothermia: dangerously low body temperature

©McGraw-Hill Education.
Table 6.4 Heat-Related Disorders
Heat Disorder Cause Symptoms Treatment
Heat cramps Excessive loss of electrolytes in sweat; inadequate salt intake Muscle cramps Rest in cool environment; drink fluids; ingest salty food and drinks; get medical treatment if severe
Heat exhaustion Excessive loss of electrolytes in sweat; inadequate salt and/or fluid intake Fatigue; nausea; dizziness; cool, pale skin; sweating; elevated temperature Rest in cool environment; drink cool fluids; cool body with water; get medical treatment if severe
Heat stroke Excessive body temperature Headache; vomiting; hot, flushed skin (dry or sweaty); elevated temperature; disorientation; unconsciousness Cool body with ice or cold water; give cool drinks with sugar if conscious; get medical help immediately

Source: Adapted from Nutrition for Health, Fitness and Sport, 9th ed., by M.H. Williams, 2013, New York: McGraw-Hill.

©McGraw-Hill Education.
Exercise for People with Disabilities
Physical activity and exercise are especially beneficial for people with disabilities and chronic health problems
Counteract detrimental effects of bed rest and sedentary living patterns
Maintain optimal functioning of body organs or systems

©McGraw-Hill Education.
Physical Activity for Life
Make a commitment to change
Precontemplation and contemplation stages: the biggest challenges are barriers to exercise
Preparation stage: assess yourself
Action stage: set achievable and sustainable goals
Maintenance stage: when you have been physical active almost every day for at least six months
Termination stage: exercise has become entrenched as a lifelong behavior
Use social and community support

©McGraw-Hill Education.
In Review
What is fitness?
What are the benefits of physical activity and exercise?
How much should you exercise?
What are the components of health-related fitness?
How can you improve your health through moderate physical activity?
What special exercise-related considerations and precautions are important for health and safety?
What strategies can help you be physically active throughout your life?

©McGraw-Hill Education. All rights reserved. Authorized only for instructor use in the classroom.  No reproduction or further distribution permitted without the prior written consent of McGraw-Hill Education.

8: Body Image

Your Health Today, 6th edition

©McGraw-Hill Education.

All rights reserved. Authorized only for instructor use in the classroom.  No reproduction or further distribution permitted without the prior written consent of McGraw-Hill Education.

What Shapes Body Image?

Body image is the mental representation that a person has of his or her own body, including perceptions, attitudes, thoughts, and emotions

Culture has a strong influence on body image

The advertising industry and the media are relentless in selling the American consumer an image of the ideal body

©McGraw-Hill Education.
Effects of Puberty
In puberty, the hormonal changes to body shape and composition occur alongside identity formation and processing of body-related messages
For healthy girls, body fat increases from about 12% to about 25%, moving them away from society’s ideal
For boys, increasing muscle mass moves them toward society’s ideal
Timing—whether a person goes through puberty alongside peers or not—has a powerful effect

©McGraw-Hill Education.
Women and Body Image
Society still holds up the value of beauty for women
From infancy, girls are described as “delicate,” “soft,” and “pretty,” and females are encouraged to define themselves in terms of their bodies
Female bodies are portrayed as objects of desire
Media place heavy emphasis on women’s physical attributes rather than their abilities, performance, or accomplishments
Since the 1950s, the ideal female body in the U.S. has been getting thinner
Women experience high levels of dissatisfaction with their bodies

©McGraw-Hill Education.
Women and Body Image (2)
Belief in the thin ideal and body dissatisfaction can lead to dieting
This combination increases the risk for disordered eating behaviors
Calorie restriction: a reduction in calorie intake below daily needs
Purging: using self-induced vomiting, laxatives, or diuretics to get rid of excess calories that have been consumed

©McGraw-Hill Education.
Men and Body Image
Men are not immune to body image concerns
Action and achievement have traditionally been more important than appearance, but this is changing
Ideal male body shape has become more unrealistic, distorted, and extreme, with trimmer waists and bulkier biceps than in the past
Muscle dysmorphia: disorder in which one’s muscles are perceived as too small regardless of their size
About 10% of eating disorders are diagnosed in men

©McGraw-Hill Education.
Ethnicity and Body Image
Body satisfaction is also affected by one’s ethnicity or cultural group
African American men and women fairly consistently report less body image dissatisfaction
Studies about White, Asian American, and Hispanic women are inconsistent
When non-White males engage in disordered patterns, they may engage in more extreme weight loss strategies and binge eating than do White males

©McGraw-Hill Education.
Physical Activity and Body Image
Sports may provide protection by promoting performance rather than appearance
High-level athletes often succeed because of their high expectations of themselves
They often learn to disregard signals from their bodies, including pain, during training
Risk for eating disorders may be greatest for athletes competing at elite levels, such as college teams
Pleasurable, nonstress physical activity supports development of body satisfaction

©McGraw-Hill Education.
Disordered Eating and Eating Disorders
Disordered eating behaviors are common and widespread
Restrictive dieting, skipping meals, binge eating and purging, laxative abuse, etc.
May occur in response to emotional stress, an upcoming athletic event, concern about personal appearance, etc.
Disordered eating behaviors may or may not develop into a full-blown eating disorder

©McGraw-Hill Education.
Disordered Eating and Eating Disorders (2)
Eating disorders are chronic illnesses characterized by severely disturbed eating behaviors, distorted body image, and low self-esteem
Jeopardize physical and mental health
Occur primarily among people in Western industrialized countries
Occur in all ethnic, cultural, and socioeconomic groups
More prevalent when food is abundant and has taken on symbolic meanings such as comfort, love, belonging, fun, and control; and where being attractive means being thin

©McGraw-Hill Education.
Contributing Factors
Risk for eating disorders involves more than exposure to the thin ideal and social pressures to be thin
Gender is a risk factor, with being female increasing risk
Gay and bisexual men may be at greater risk than
heterosexual males
Family history of eating disorders, depression, substance abuse, anxiety, obsessive-compulsive disorder, or obesity increases risk
There are links to depression and anxiety, although the relationship appears complicated

©McGraw-Hill Education.
Contributing Factors (2)
Certain characteristics or thought patterns are associated with eating disorders
Low self-esteem
Self-critical attitude
Belief in the importance of thinness
Black-and-white thinking
Feelings of emptiness
Need for power and control
Difficulty expressing feelings
Lack of coping skills
Lack of trust in self or others
Perfectionism

©McGraw-Hill Education.
Risk and Resiliency Factors (Figure 8.1)
Risk factors contribute to eating disorders
High stress
Lack of social support
Trauma
Weight or image pressures
Negative thought patterns—low self-esteem, perfectionism,
black-and-white thinking
Resiliency factors contribute to a healthy body image and healthy eating patterns
Strong coping and management skills
Supportive social connections and relationships
Focus on abilities, performance, and accomplishments instead
of appearance
Realistic media images
Positive thought patterns; flexible, high self-efficacy

©McGraw-Hill Education.
Diagnosing Eating Disorders
Anorexia nervosa: distortion of body image and refusal to maintain a minimally normal body weight
Restriction of energy intake relative to requirements
Intense fear of gaining weight or becoming fat even though underweight, or interfering with weight gain
Disturbance in the way body weight or shape is experienced, undue influence of body weight on self-evaluation, or denial of the seriousness of low body weight

©McGraw-Hill Education.
Diagnosing Eating Disorders (2)
Bulimia nervosa: distortion of body image and repeated episodes of binge eating, usually followed by purging
Recurrent episodes of binge eating accompanied by a sense of lack of control
Recurrent inappropriate compensatory behavior, such as self-induced vomiting, misuse of medications, fasting, or excessive exercise
Episodes occurring at least once a week for three months
Self-evaluation unduly influenced by body shape and weight

©McGraw-Hill Education.
Diagnosing Eating Disorders (3)
Binge-eating disorder: being-eating behavior without the vomiting or purging of bulimia
Individuals afflicted can be normal weight or overweight, but if undiagnosed, they often eventually become obese
Recurrent episodes of rapid binge eating alone, when not hungry and until uncomfortably full; and feeling disgusted, depressed, or guilty about overeating
Marked distress about binge eating
Episodes at least once a week for three months
Binge eating not associated with inappropriate compensatory behaviors

©McGraw-Hill Education.
Health Consequences of Eating Disorders
Anorexia carries the highest death rate of all psychiatric diagnoses
Some complications may not be reversible
Decreased bone calcium (osteoporosis) is one of the most serious long-term effects
Bulimia is associated with electrolyte imbalance and can be deadly due to low potassium
Consequences of binge-eating disorder are related primarily to obesity

©McGraw-Hill Education.
Treating Disordered Eating
and Eating Disorders
Aside from osteoporosis, most of the negative health conditions associated with anorexia and bulimia are reversible
Keys to recovery are:
Early intervention
Lower incidence of purging behavior
Support and participation of family members and
loved ones
Lack of other diagnosed psychological problems

©McGraw-Hill Education.
Treating Disordered Eating
and Eating Disorders (2)
First step is to recognize the problem
Effective treatment often involves a multidisciplinary or multimodality team
Severe weight loss or another medical abnormality may require hospitalization
Once weight is stabilized:
Psychotherapy
Behavior relearning and modification
Nutritional rehabilitation and education
In some cases, medication

©McGraw-Hill Education.
Body Dysmorphic Disorder
Body dysmorphic disorder: preoccupation with an imagined or exaggerated defect in appearance
Perceived flaw not observable or appears slight to others
Repetitive behaviors or mental acts in response to appearance concerns
Preoccupation causes significant distress or impairment and is not accounted for by another mental disorder
Preoccupation in men tends to be about genitals, muscle mass, and hair
Preoccupation in women tends to be about breasts, thighs, and legs

©McGraw-Hill Education.
Body Dysmorphic Disorder (2)
Muscle dysmorphia: subcategory that appears predominantly in men obsessed with working out
May be related to obsessive-compulsive disorder
Some people turn to cosmetic surgery to correct the supposed flaw in their appearance
Not everyone who uses cosmetic surgery has this disorder
Cosmetic surgery can also have psychological and physical benefits
Some people use body art to express themselves
Among people with tattoos, about one in five is dissatisfied

©McGraw-Hill Education.
Exercise Disorders
Exercise disorders, on the rise, may exist in conjunction with eating disorders or by themselves
Excessive exercise is often not supported by calorie intake
Treatment is similar to that for eating disorders, with a focus on increasing caloric intake or decreasing activity level until a balance is reached

©McGraw-Hill Education.
Exercise Disorders (2)
Female athlete triad: interrelated conditions of disordered eating, amenorrhea (cessation of menstruation), and osteoporosis
Excessive exercise to lose weight or attain a lean body appearance to fit a specific athletic image or improve performance
Female athletes need to understand the importance of good eating habits and moderation in exercise
Male athletes are susceptible to a similar condition

©McGraw-Hill Education.
Promoting Healthy Eating
and a Healthy Body Image
Individual attitudes and actions:
Value yourself based on your goals, talents, and strengths rather than your body shape or weight
Look critically at the images and messages you receive from people and the media
Develop healthy stress-management skills
Avoid judging yourself or others
Challenge others to speak positively about their bodies

©McGraw-Hill Education.
Promoting Healthy Eating
and a Healthy Body Image (2)
College initiatives:
Prevention efforts should include both individual measures and campus-wide activities
Residence advisors, professors, coaches, trainers, and other college staff can be trained to watch for problems
Health and counseling services can be visible and accessible

©McGraw-Hill Education.
Promoting Healthy Eating
and a Healthy Body Image (3)
Public health approaches:
Focus on raising awareness about eating disorders and changing widely accepted social norms
Develop organizations and programs to promote healthy body image and lifestyle patterns

©McGraw-Hill Education.
In Review
What is body image, and how is it determined?
What is disordered eating, and what are eating disorders?
What do people develop eating disorders?
How are eating disorders treated?
What is body dysmorphic disorder?
What are exercise disorders?
What are individual and public ways to promote healthy eating and healthy body images?

©McGraw-Hill Education. All rights reserved. Authorized only for instructor use in the classroom.  No reproduction or further distribution permitted without the prior written consent of McGraw-Hill Education.

5: Nutrition

Your Health Today, 6th edition

©McGraw-Hill Education.

All rights reserved. Authorized only for instructor use in the classroom.  No reproduction or further distribution permitted without the prior written consent of McGraw-Hill Education.

Understanding Nutritional Guidelines

Dietary Reference Intakes (DRIs): four sets of dietary recommendations

Suggested intake levels of essential nutrients for
optimal health

Recommended Dietary Allowance (RDA): average daily amount of any one nutrient needed to protect against nutritional deficiency

Acceptable Macronutrient Distribution Range (AMDR): intake ranges of essential nutrients that provide adequate nutrition and reduce risk of chronic disease

©McGraw-Hill Education.
Understanding Nutritional Guidelines (2)
Dietary Guidelines for Americans: scientifically based diet and exercise recommendations
MyPlate: graphic nutritional tool that translates DRIs and Dietary Guidelines into healthy food choices, published by the USDA
Daily Values: standards used on food labels to indicate how a particular food contributes to the recommended daily intake of major nutrients in a 2,000-calorie diet

©McGraw-Hill Education.
Types of Nutrients
Essential nutrients: needed to build, maintain, and repair tissues and regulate body functions
Macronutrients: needed in large amounts
Water, carbohydrates, proteins, fats
Micronutrients: needed in small amounts
Vitamins, minerals

©McGraw-Hill Education.
Water—The Unappreciated Nutrient
Functions:
Digests, absorbs, transports nutrients
Helps regulate body temperature
Carries waste out of the body
Lubricates our body parts
Right fluid balance—the right amount of fluid inside and outside each cell—is maintained by electrolytes
Minerals that carry electrical charges and conduct nerve impulses

©McGraw-Hill Education.
Water—The Unappreciated Nutrient (2)
Water supply in the U.S. is generally well regulated and very safe
FDA regulates bottled water only if it is shipped across state lines
RDA for water:
1 to 1.5 milliliters per calorie spent
For 2,000 calories spent: 2 to 3 liters, or 8 to 12 cups
of fluids
Water needs can vary depending on several factors, such as foods consumed and activity level

©McGraw-Hill Education.
Carbohydrates—Your Body’s Fuel
Body’s main source of energy
Fuel most of the body’s cells during daily activities
Used by muscle cells during high-intensity exercise
Only source of energy for brain cells, red blood cells, and some other types of cells
Divided into simple carbohydrates (sugars) and complex carbohydrates (starches and dietary fibers)
RDA for carbohydrates:
130 grams for males and females aged 1–70 years

©McGraw-Hill Education.
Simple Carbohydrates
Simple carbohydrates are easily digestible, and are composed of one or two units of sugar
Glucose, fructose, galactose, lactose, maltose, sucrose
Glucose travels to the liver, where it can be stored as glycogen for future energy needs
Sucrose (table sugar) scores 1.0 as the benchmark for sweetness
High fructose corn syrup (HFCS) also scores 1.0
Stevia sugar substitute: 300.0
Americans consume 22.5 teaspoons of sugar per day, mostly in sweetened beverages

©McGraw-Hill Education.
Simple Carbohydrates (2)
Too many simple carbohydrates leaves you with a “sugar high,” followed by a feeling of depletion and a craving for more sugar
Added sugars have been linked to the epidemic of overweight and obesity
Dietary Guidelines recommends less than 10% of calories come from added sugars
Artificial sweeteners are often touted as alternatives
May result in weight gain due to their effect on appetite and insulin response

©McGraw-Hill Education.
Complex Carbohydrates
Complex carbohydrates are composed of multiple sugar units and include starches and dietary fiber
Starches occur in grains, vegetables, and some fruits
Whole grains are preferred over refined carbohydrates (plant sources whose fiber has been processed away)
Provide more nutrients
Slow digestive process
Make you feel full longer

©McGraw-Hill Education.
Fiber
Dietary fiber: complex carbohydrate found in plants that cannot be broken down by the digestive tract
Allows for passage of food quickly through the intestines, which helps prevent hemorrhoids and constipation
Functional fiber: natural or synthetic fiber added to food
Total fiber: combined amount of dietary fiber and functional fiber
Soluble fiber dissolves in water and lowers cholesterol
Insoluble fiber passes through the digestive tract unchanged; serves as natural laxative

©McGraw-Hill Education.
Fiber (2)
RDAs for fiber:
25 grams/day for women (aged 19–50)
38 grams/day for men (aged 14–50)
Best obtained through diet, not pills or supplements
Good sources are fruits, vegetables, dried beans, peas and other legumes, cereals, grains, nuts, and seeds

©McGraw-Hill Education.
Protein—Nutritional Muscle
Functions of protein:
Build and maintain muscles, bones, and other body tissues
Form enzymes that facilitate chemical reactions
Constructed from 20 different amino acids
Essential amino acids: 9 amino acids the body cannot produce on its own, so they must be supplied by foods
Complete proteins have ample essential amino acids
Incomplete proteins contain small amounts or some of the essential amino acids
AMDR for protein: 10–35% of daily calories
0.36 grams per pound of body weight

©McGraw-Hill Education.
Protein—Nutritional Muscle (2)
Complete protein sources: animal proteins (meat, fish, poultry, milk, cheese, and eggs)
Incomplete protein sources: vegetable proteins (grains, legumes, nuts, seeds, and vegetables)
Complementary proteins: proteins that in combination provide essential amino acids
Mutual supplementation: nutritional strategy of combining two incomplete protein sources to provide a complete protein
For example, beans and rice

©McGraw-Hill Education.
Fats—A Necessary Nutrient
Fats are the body’s principal form of stored energy
Provide essential fatty acids
Help produce other fatty acids and vitamin D
Provide the major material for cell membranes and for the myelin sheaths that surround nerve fibers
Assist in absorption of the fat-soluble vitamins
Affect the texture, taste, and smell of foods
Provide an emergency reserve when we are sick or when our food intake is diminished
AMDR for fat: 20–35% of daily calories
Less than one-third from saturated fats and trans fats

©McGraw-Hill Education.
Types of Fat
Saturated fats: lipids that are the predominant fat in animal products and other fats that remain solid at room temperature
Beef
Pork
Poultry
Whole-milk dairy products
Certain tropical oils (coconut and palm)
Certain nuts (macadamia)

©McGraw-Hill Education.
Types of Fat (2)
Monounsaturated fats: found primarily in plant sources, are liquid at room temperature, and are semisolid or solid when refrigerated
Olive, safflower, peanut, and canola oils
Avocados
Many nuts
Polyunsaturated fats: commonly referred to as “oil”; liquid at room temperature and when refrigerated
Corn and soybean oils
Fish, including trout, salmon, and anchovies

©McGraw-Hill Education.
Cholesterol
Cholesterol: waxy substance that is needed for several important body functions
Body produces it from the liver and obtains it from animal food sources (meat, cheese, eggs, milk)
Too much cholesterol can clog arteries and lead to cardiovascular disease
LDLs (low-density lipoproteins) are the “bad” cholesterol, while HDLs (high-density lipoproteins) are considered “good”
Recommended: consume no more than 300 milligrams per day

©McGraw-Hill Education.
Trans Fats
Trans fatty acids: liquid vegetable oils that have
been chemically changed through the process of hydrogenation to extend the shelf life of processed foods
Pose a risk to cardiovascular health by raising LDL levels and lowering HDL levels
Foods high in trans fatty acids:
Crackers, cookies, chips
Cakes and pies
Doughnuts
Deep-fried foods like french fries

©McGraw-Hill Education.
Omega-3 and Omega-6 Fatty Acids
Omega-3 fatty acids: contain alpha-linolenic acid, help slow the clotting of blood, decrease triglyceride levels, improve arterial health, and lower blood pressure
Fatty fish; vegetable oils; dark green leafy vegetables
Omega-6 fatty acids: contain linoleic acid and are also important to health, though Americans often consume too much in proportion to omega-3
Note there are concerns about fish consumption due to contamination with mercury and other pollutants

©McGraw-Hill Education.
Minerals—A Need for Balance
Minerals are naturally occurring substances needed by the body in small amounts
Build strong bones and teeth, and help carry out metabolic processes and body functions
The body needs 20 essential minerals
Macrominerals (need at least 100 milligrams per day)
Calcium, chloride, magnesium, phosphorous, potassium, sodium
Microminerals (need less than 100 milligrams per day)
Chromium, cobalt, copper, fluorine, iodine, iron, zinc, manganese, nickel, and others
A balanced diet provides all the essential minerals the body needs per day

©McGraw-Hill Education.
Vitamins—Small but Potent Nutrients
Vitamins are naturally occurring organic substances needed by the body in small amounts
Serve as catalysts for releasing energy from carbohydrates, proteins, and fats while maintaining other body components
Your body needs at least 11 specific vitamins
A, C, D, E, K, and the B-complex vitamins
Vitamins can be found in a variety of foods, so supplements are often unnecessary

©McGraw-Hill Education.
Table 5.2 Overview of RDIs
Water: 1–1.5 ml per calorie spent; 8–12 cups of fluid
Carbohydrates: AMDR: 45–65% of calories consumed
Added sugars: no more than 10–25% of calories consumed
Fiber: 14 g for every 1,000 calories consumed; 21–25 g for women, 30–38 g for men
Protein: AMDR: 10–35% of calories consumed; 0.36 g per pound of body weight
Fat: AMDR: 20–35% of calories consumed
Saturated fat: less than 10% of calories consumed
Trans fat: as little as possible
Minerals:
6 macrominerals: more than 100 mg
14 trace minerals: less than 100 mg
11 essential vitamins: varies
Source: Macronutrients table, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids, by the Food and Nutrition Board, Institute of Medicine of the National Academies, 2002/2005, http://iom.nationalacademies.org/ Reports/2002/Dietary-Reference-Intakes-for-Energy-Carbohydrate- Fiber-Fat-Fatty-Acids-Cholesterol-Protein-and-Amino-Acids.aspx.

©McGraw-Hill Education.
Other Substances in Food: Phytochemicals
Phytochemicals: substances naturally produced
by plants
May keep cells healthy, slow tissue degeneration, prevent carcinogens, reduce cholesterol, protect heart, maintain hormone levels, and keep bones strong
Three important types of phytochemicals:
Antioxidants: neutralize the effects of free radicals
Phytoestrogens: lower cholesterol and reduce risk of heart disease
Phytonutraceuticals: may inhibit growth of cancer and heart disease

©McGraw-Hill Education.
Figure 5.1 The color wheel of foods.
An optimal diet contains fruits and vegetables from all seven groups.

Jump to long image description
Source: Adapted from What Color Is Your Diet? by D. Heber, 2001, New York: HarperCollins, p. 17.

©McGraw-Hill Education.
Planning a Healthy Diet
When food is metabolized, it fuels our bodies
The energy provided by food is measured in kilocalories, commonly shortened to calories
One kilocalorie equals the amount of energy needed to raise the temperature of 1 kilogram of water by 1 degree centigrade
Fats provide 9 calories per gram
Carbohydrates and protein provide 4 calories per gram

©McGraw-Hill Education.
2015–2020 Dietary Guidelines
for Americans
Five overarching concepts:
Follow a healthy eating pattern across the lifespan
Focus on variety, nutrient density, and amount
Limit calories from added sugars and saturated fats and reduce sodium intake
Shift to healthier food and beverage choices
Support healthy eating patterns for all

©McGraw-Hill Education.
2015–2020 Dietary Guidelines
for Americans (2)
Three food patterns:
Healthy U.S.-style pattern based on typical American foods, but in nutrient-dense forms and appropriate amounts
Healthy Mediterranean-style pattern contains more fruits and seafood and less dairy; more than half the fat calories are from olive oil
Healthy vegetarian-style pattern includes more legumes (beans and peas), soy products, nuts and seeds, and whole grains; contains no meats, poultry, or seafood

©McGraw-Hill Education.
Basics of a Healthy Eating Pattern (Figure 5.2)
Combine healthy choices from these groups, based on an appropriate calorie level:
A variety of vegetables, including dark green and red and orange; legumes; starchy vegetables; and others
Fruits, especially whole
Grains, at least half of which should be whole grains
Fat-free or low-fat dairy
A variety of protein foods
Oils instead of solid fats; but not tropical oils
Limit these components:
Saturated fats and trans fats, to less than 10% of calories per day
Added sugars, to less than 10% of calories per day
Sodium, to less than 2,300mg per day
Alcohol, to no more than one drink for women and two drinks for men per day
Source: Dietary Guidelines for Americans: 2015–2020, by the U.S. Department of Agriculture, www.dietaryguidelines.gov.

©McGraw-Hill Education.
2015–2020 Dietary Guidelines
for Americans (3)
Individual calorie requirements are calculated based on sex and age at three activity levels:
Sedentary: only light physical activity
Moderately active: equivalent to walking 1.5 miles per day at 3–4 mph
Active: more than 3 miles per day at 3–4 mph
Americans of all ages should strive to meet the Physical Activity Guidelines for Americans to promote health and reduce the risk of chronic disease

©McGraw-Hill Education.
Table 5.3 Estimated Calorie Requirements
Gender Age Sedentary Moderately Active Active
Female 14–18 1,800 2,000 2,400
Female 19–25 2,000 2,200 2,400
Female 26–50 1,800 2,000 2,200
Female 51+ 1,600 1,800 2,000-2,200
Male 14–18 2,000–2,400 2,400–2,800 2,800–3,200
Male 19–35 2,400–2,600 2,600–2,800 3,000
Male 36–50 2,200–2,400 2,400–2,600 2,800
Male 51+ 2,000–2,200 2,200–2,400 2,400–2,800

Source: Dietary Guidelines for Americans: 2015–2020, by the U.S. Department of Agriculture, www.dietaryguidelines.gov/.

©McGraw-Hill Education.
MyPlate
Visual icon that illustrates the five food groups as a reminder about maintaining a healthy diet
Emphasizes foods high in nutrient density: the proportion of nutrients to total calories in a food
Diet of nutrient-dense foods from each food group allows for a discretionary calorie allowance that can be consumed as added fats, sugars, alcohol, or other foods
At the 2,000-calorie level, 270 discretionary calories—about 2 cans of regular cola or 30 potato chips

©McGraw-Hill Education.
Figure 5.3 The USDA MyPlate.
Introduced in 2010, MyPlate promotes a dietary balance of five basic food groups: fruits, grains, vegetables, protein, and dairy. The MyPlate website, choosemyplate.gov, contains resources and interactive tools.
Source: “MyPlate, My Wins Tipsheet,” January 2016, U.S. Department of Agriculture, Center for Nutrition Policy and Promotion.

©McGraw-Hill Education.
The DASH Eating Plan
Dietary Approaches to Stop Hypertension
Developed by the National Heart, Lung, and Blood Institute
More emphasis on sodium reduction
Adds a nuts, seeds, and legumes group to the food groups in a healthy diet

©McGraw-Hill Education.
Limiting Red Meats
Research supports a link between red meat consumption and heart disease, cancer, and diabetes
Pork as well as beef, lamb, and veal
American Cancer Society recommends no more than 18 ounces (cooked) of red meats per week and avoiding or limiting processed meat
Processed meats are high in sodium and saturated fat
U.S. males aged 19–20 get more protein than they need and should consume more vegetables and other foods

©McGraw-Hill Education.
Vegetarian Diets
These diets may offer protection against obesity, heart disease, high blood pressure, diabetes, digestive disorders, and some forms of cancer
Vegetarians need to make sure their diets provide the energy intake and food diversity necessary to meet dietary guidelines

©McGraw-Hill Education.
The Nutrition Facts Label
Regulated by the FDA
Lists serving size and number of servings
Gives total calories per serving
Shows % Daily Value (DV): the percentage that a nutrient in a serving of food contributes to a daily diet
Shows the DV for key vitamins and minerals
Look for foods with no more than 30% of calories from fats and no more than 10% from added sugar

©McGraw-Hill Education.
Figure 5.4 Nutrition Facts panel on a food label (left) and proposed changes (right).
The proposed new label has been redesigned
to emphasize calories, serving size, and DV percentages. Key changes include information
on added sugars, more realistic serving sizes,
and calorie and nutrition information for the whole package for certain products, such as
soft drinks. Calories from fat no longer appear; the total number of calories is emphasized instead. DVs of potassium and vitamin D are
now included, but DVs of vitamins A and C are optional. The bottom panel better explains % DV.

Sources: “Proposed Changes to the Nutrition Facts Label,” last updated October 23, 2015, U.S. Food & Drug Administration, www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/LabelingNutrition/ucm385663.htm; “Proposed Nutrition Facts Label Changes Are Based on Science and Research,” last updated September 1, 2015, U.S. Food & Drug Administration, www.fda.gov/forconsumers/consumerupdates/ucm387164.htm.

©McGraw-Hill Education.
Claims on Food and Dietary Supplement Packaging
Some food descriptors and health claims on food packaging are regulated by the FDA; others are not yet well regulated
Light can be used if the product has one-third fewer calories or half the fat of the regular product
Dietary supplements are less regulated than foods
Information can be misleading and confusing

©McGraw-Hill Education.
Restaurant Menu Labels
2010 Affordable Care Act includes a requirement
that all chain restaurants provide calorie counts on their menus
Studies show only a marginal change in calorie consumption
Researchers have also found symbols indicating healthy choices are more likely than numbers to be effective

©McGraw-Hill Education.
Current Consumer Concerns
Overconsumption of soft drinks
Diet sodas are no better and may be worse for health
Nearly all contain high levels of caffeine
Soda drinkers consume less milk and fruit juices
Overconsumption of salt
May be a factor in causing hypertension; can damage the brain and hinder cognitive functions
Many packaged foods, convenience foods, and restaurant foods are heavily salted

©McGraw-Hill Education.
Current Consumer Concerns (2)
Food allergies and food intolerances
Eight foods are responsible for 90% of food allergies: milk, eggs, peanuts, tree nuts, shellfish, soy, and wheat
Food intolerances such as lactose intolerance are less severe
Celiac disease and gluten
Celiac disease is an immune reaction to gluten, which is found in wheat, barley, rye, and triticale

©McGraw-Hill Education.
Current Consumer Concerns (3)
Energy bars and energy drinks
Energy bars are more healthy than candy bars and other snack foods, but they an be high in calories and sugar
Energy drinks are not considered a health risk if consumed in recommended amounts, although there is some concern about acid that is damaging to tooth enamel
Mixing hard alcohol and energy drinks can result in greater intoxication than intended, can pose a danger to heart muscle fibers, and can cause extreme dehydration

©McGraw-Hill Education.
Current Consumer Concerns (4)
Probiotics, prebiotics, and synbiotics
Probiotics are living bacteria that may aid digestion; prebiotics are nondigestible carbohydrates that fuel probiotics
Synbiotics combine the two
Scientific studies have not confirmed health benefits

©McGraw-Hill Education.
Fast Foods
Fast-food meals are high in calories, fat, sodium and sugar and low in vitamins, minerals, and fiber
Don’t supersize
Go easy on toppings
Order grilled chicken or fish on whole wheat
Order dressing on the side or fat-free
Order vegetables instead of other choices
Have orange juice, low-fat, milk, or water instead of soda
For desert, order yogurt and fruit

©McGraw-Hill Education.
A Fast-Food Meal (Figure 5.7)
Food Calories Total Fat (g) Saturated Fat (g) Sodium (mg)
Hamburger 670 39 11 1,020
Medium fries 360 18 5 640
Medium chocolate shake 690 20 12 560
Totals 1,720 77 28 2,220
Compare with RDIs for
3 meals 2,000 <65 <20 <1,500 ©McGraw-Hill Education. Food Deserts There are more fast-food restaurants in low-income neighborhoods than in affluent ones Food deserts: low-income areas where more than 500 people or 33% of the population have low access to a supermarket or large grocery store More than 1 mile from a store in urban areas and more than 10 miles in rural areas ©McGraw-Hill Education. Organic Foods Plant foods grown without synthetic pesticides or fertilizers Animal foods raised on organic feed without antibiotics or growth hormone USDA regulates labeling Research has not demonstrated health benefits, but environmental benefits are clear Look for foods that are not only organic but also locally grown Wash organic produce thoroughly ©McGraw-Hill Education. Foodborne Illnesses Food intoxication: food poisoning in which food is contaminated by natural toxins Botulism Food infection: food poisoning in which food is contaminated by disease-causing microorganisms, or pathogens Norovirus, E. coli, salmonella, campylobacter Pet food can contain salmonella Use safe food practices and store food safely, especially leftovers ©McGraw-Hill Education. Genetically Modified Foods Genetically modified (GM) organisms: genetic makeup has been changed for desirable traits Modern biotechnology is faster and more refined than selective breeding Many crops are already GM Sixty percent of processed foods in supermarkets contain one or more GM ingredients Safety is assessed by the FDA’s Center for Food Safety and Applied Nutrition (CFSAN) ©McGraw-Hill Education. In Review What kinds of nutritional guidelines are established by the federal government? What are the categories of nutrients? How do you plan a healthy diet? What are the main nutrition-related concerns currently affecting our society? What are the main food-safety issues?

©McGraw-Hill Education. All rights reserved. Authorized only for instructor use in the classroom.  No reproduction or further distribution permitted without the prior written consent of McGraw-Hill Education.

Appendix A
Long image descriptions

©McGraw-Hill Education
Figure 5.1 The Color Wheel of Foods Appendix
The wheel consists of seven groups, delineated by their dominant colors
Red group: items such as pink grapefruit, watermelon, and tomatoes
Red/purple group: items such as cherries, grapes, and red wine
Orange group: items such as cantaloupe, carrots, and mangoes
Orange/yellow group: items such as oranges, orange juice, papaya, and peaches
Yellow/green group: items such as avocadoes, peas, and honeydew melon
Green group: items such as broccoli, cabbage, and other dark leafy greens
White/green group: items such as onions, celery, and white wine
Jump back to slide containing original image

©McGraw-Hill Education.