NCM 105 - j J Prepared by :

.
Divince O Ekstrom RN MAN , , .
F Baddong

NUTRITION FOR
HEALTH AND FITNESS
MODULE 9

A. NUTRITION IN WEIGHT MANAGEMENT

Motivation

•recognize commit / REGULAR PHYSICAL ACTIVITY

•unable to enjoy activities By increasing their physical activity

•“ medical advice ” level and burning more calories ,

dieters do not need to limit their

food intake as excessively as they

CALORIE REDUCTION would by relying on calorie reduction

Reducing their calorie intake or increasing

alone to lose weight .
( )
-
their physical activity energy output by

300 to 500 /
kcal day
Moderate intensity activities

Obese people can lose about 1 to 2 BEHAVIOR MODIFICATION

pounds per week by cutting their calorie Analyze faulty behavior
intakes even further — by 500 to 1000 ,
Identify eating cues problem behaviors
/
kcal day and develop ways to change behavior

Intakes for adults who want to lose weight Example :

: 1000 1200 to /
kcal day for women 200 Eat only at the kitchen table
to 1600 / kcal day for men

Dietary Guidelines for Americans 2005: TIPS FOR MODIFYING FOOD AND
- 20 to 35% of calories from fat
EXERCISE RELATED BEHAVIORS
- 45 to 65% of calories from
Planning menus
carbohydrates

- 10 to 35% of calories from protein

Grocery shopping

Food preparation

Eating behavior

Holidays and parties

WHAT IS WEIGHT PLATEAU? Restaurants

Physical activity

Dieter is in energy balance -

Self monitoring

To continue losing weight reduce his or : Rewards for new behaviors

her calorie intake or increase physical Changing negative thought patterns

activity beyond the present levels .
For those consuming 1000 to 1200
/
kcal day - further decrease can lower the
metabolic rate
NCM 105 - j J MODULE 9: NUTRITION FOR HEALTH AND FITNESS

.
Divince O Ekstrom RN MAN , , Prepared by F Baddong : .

WHAT IS THE DIFFERENCE BETWEEN DISORDERED EATING OR EATING DISORDER?

ANOREXIA NERVOSA REPEATED VOMITING

Maintain a BMI of 17.5 or less Blood chemistry abnormalities

Distorted body image Potassium - altering heartbeat

Depressed and anxious Swelling of salivary gland

Abuse of laxatives diuretics / Tears and bleeding of esophagus

Lower than normal estrogen level

( failure to menstruate & bone loss )

OTHER EATING DISORDERS
ANOREXIA NERVOSA (AN) -
Binge Eating Disorder BED ( )
MANAGEMENT Night Eating Syndrome NES ( )
Dietitians : ,
Trigger loneliness anxiety etc , .
Physicians -
While bingeing may feel better

Nurses After bingeing - ,

guilty ashamed ,
Mental health counselors depressed

TREATMENT FOR BED / NES

BULIMIA NERVOSA
(
Overeating bingering and calorie ) - Individual or group therapy

Reduce frequency of binges

restrictive dieting

After a binge - attempts to purge

Eat in response to hunger not

emotional needs
Vomiting

Abusing laxatives diuretics enemas , , ,

Excessive exercise EXERCISE AND SPORTS
BMI normal to overweight

Lie about food behavior

-
Reduce risk of chronic conditions
Low self esteem
& -
/
Physical psychological well being
Feel guilty depressed after a binge

Bulimia and anorexia can overlap ; -

Moderate intensity physical activity

about half of women diagnosed with

CALCULATING THE INTENSITY

anorexia develop signs of bulimia

OF EXERCISE
BULIMIA MANAGEMENT Percentage of

Develop a plan to eat normally

-
AGE RELATED MAXIMUM HEART RATE

- Provide reliable nutrition

1. Subtract your age from 220
information to develop healthy
Example :
-
eating habits

Food diary - to monitor food intake

220 - 20 ( your age ) = 200
identify situations that trigger
TARGET HEART RATE ZONE :
binge eating
Range of heart rate that reflects the
Psychotherapy
intensity of your exertion during physical
Antidepressant
activity
NCM 105 - j J MODULE 9: NUTRITION FOR HEALTH AND FITNESS

.
Divince O Ekstrom RN MAN , , : .
Prepared by F Baddong

TARGET HEART RATE ZONES TARGET HEART RATE ZONES FOR

VIGOROUS EXERCISES
- - 50
- .70
Moderate intensity physical activity to

70% - Age related maximum heart rate x

200 .70 = 140

of your age related maximum heart
x
rate

- .50 -
Age related maximum heart rate x .85
200 .85 = 170
Age related maximum heart rate x

200 .50 = 100

x
x

- .70 Target Heart Rate Zones for vigorous

:
Age related maximum heart rate x

200 .70 = 140 exercises

x
140-170 BPM

Target Heart Rate Zones for moderate

intensity activities : CALCULATING RECOMMENDED

100-140 BPM
RANGE OF CARBOHYDRATES INTAKE
Moderate - intensity physical activity
6=
expend 3.5-7.0 kcal min / . Weight x

Weight x 7=
Example :
TARGET HEART RATE 66kgs x6 = 396
Vigorous Exercise - 70 to 85% of your
66kgs x 10 =660
-
age related maximum heart rate 396 - 660 grams of carbohydrates

each day
COMPUTE USING THE SAME

FORMAT for moderate intensity - GENERAL DIETARY ADVICE FOR

physical activity except that you need ATHLETES
to change : Focusing on carbohydrate

0.50 and 0.70 6-10 grams per kilogram body weight daily

to - a major cause of
EXERCISE AND SPORTS
Glycogen depletion

0.70 and 0.85 fatigue

NCM 105 -j J MODULE 9: NUTRITION FOR HEALTH AND FITNESS

.
Divince O Ekstrom RN MAN , , Prepared by F Baddong : .

WHAT IS CARBOHYDRATE LOADING?

Manipulating dietary and physical activity

patterns a few days before an event to , REHYDRATION

increase muscle glycogen stores well above
Athlete weighs prior to exercise
the normal range
Calculate 2% of body weight

PROTEIN
Weigh after exercise

If difference between pre exercise -

Adult RDA 0.8 / g kg body weight -
and post exercise is more than 2%,
Muscles lose some proteins because they fluid replacement is necessary

metabolize certain amino acids for energy Too much water = dilute sodium in

,
To spare protein consume adequate blood

amounts of carbohydrates and fats

After strenous exercise enhance protein ,

synthesis by eating protein rich food -
There are no specific protein RDAs for
OTHER EATING DISORDERS
endurance and resistance athletes
Oxidative Stress - free radicals

generated during intense exercise

Proteins are not quick energy sources. may stimulate the body s natural '
Do you agree with the statement ? Why
antioxidant defense system

yes ? Why no ? Antioxidant vitamins not

recommended - no evidence of

FOCUSING ON FLUIDS -
long term effects

AI = 11 cups (2.7 )
liters women

= 15.5 cups ( 3.7 liters men )

Sweating can cause runners

( )
athletes to lose 3 to 8 cups (750 tp

2000 ). ml

DIFFERENTIATE HEAT STROKE AND HEAT EXHAUSTION.

HEAT EXHAUSTION HEAT STROKE

Can occur after exercise due to Most dangerous form of heat -
inadequate water related illness

,
Cramps sweating excessively body , Elevated temp more than( 104 )
F
temp 102 , F cool moist gray colored - Lack of sweating
,
skin weak pulse
,
Rapid shallow breathing

Irritable confused behavior

Loss of consciousness
NCM 105 -j J MODULE 9: NUTRITION FOR HEALTH AND FITNESS

.
Divince O Ekstrom RN MAN , , : .
Prepared by F Baddong

WHAT IS SPORTS ANEMIA?

CALCIUM
Athletes restrict consumption of dairy products to lose weight

Irregular menstrual cycles

Weak bones and osteoporosis later in life

Estrogen necessary for bone health

HOW CAN DENTAL HEALTH AFFECT AN INDIVIDUAL'S NUTRITION?

ADULTS
Should have 28 natural teeth

Tooth loss

Poor dental hygiene

Cigarette smoking

Poor dietary practices

Faulty eating habits

, , ,
Avoid crispy chewy food like vegetables fruits whole grain cereals

, ,
Consume less dietary fiber vitamin E and polyunsaturated fats pureed foods /
puddings