Nutrition and weight loss principles Flashcards
The cornerstone of treatment for overweight and obese individuals is ____
lifestyle modification
Commonly, the three major components of a successful obesity treatment program are:
Physical activity
Nutritional programming
Exercise programming
Increased Risk for Obesity-Related Diseases With Higher Body Mass Index
arthritis
heart disease
diabetes (type 2)
gallstones
hypertension
stroke
Increased risk of chronic illness and disease with high %BF levels:
Greater than 32% in women
Greater than 25% in men
Desirable Body Fat Percentage
Lower Limits:
12% in women
> A range of 12% to 17% body fat is necessary for normal menstrual function
> Lower levels can lead to amenorrhea
3% in men = for vital body function
BMI is calculated as the ratio of one’s weight to height:
BMI = Weight (kg)/Height2 (m)
Uses of BMI in the Clinical Setting:
Approximate degree of body fat
Baseline measure against which progress can be compared
Provides potential health-risk factors
Starting point for discussion about the relationship between body fat and chronic disease
Body Fat Percentage Based on BMI
Men average:
20-39 yrs = 8-18%
40-59 yrs = 11-21%
60-79 yrs = 13-24%
Women average:
20-39 yrs = 21-32%
40-59 yrs = 23-33%
60-79 yrs = 24-35%
Limitations of BMI
BMI fails to consider the body’s proportional distribution of body fat and lean tissue
False positives = body builder
False negatives = frail stature
BMI is not a measure of body composition (i.e., percentage of body fat) per se but merely a calculated ratio using height and weight
Body Composition Models
Two-component, whole-body model
1) Fat mass (FM)
2) Free fat mass = body mass – FM = FFM
73.8% water
19.4% protein
6.8% mineral
Organs, bone, muscle…..
Hydrostatic Weighing
Assumed proportions and their respective densities can be used to convert an individual’s total body density (Db) into his or her relative %BF
Calculate fat free weight
Need to know persons % body fat
100% - % body fat= fat free weight
Useful for weight loss planning
Goal weight=fat-free weight
(1−goal % fat)
Example:
Female college student has 30% body fat and weighs 142 lbs. She wants to be at the low end of the healthy range, so her goal is 20% fat
100%-30%=70% fat free (current % fat)
70% x 142 lbs= 99.4 fat-free weight (current)
Goal of 20% body fat= 99.4/1-.20= 124 lbs (goal weight)
Using Caloric Information to Affect Weight
To change weight by 1 pound (0.45 kg), caloric intake must be decreased or increased by ___
3,500 calories
Reduce caloric intake by 250 calories per day and increase daily expenditure (through physical activity) by 250 calories
500 calorie deficit x 7 days = 3500 calories per week or 1 pound
Double for 2 pounds per week:
Weight-loss rate of 1 to 2 pounds per week
Diet and nutrition are key components of primary, secondary, and tertiary prevention of many conditions managed by physical therapists
It is within the professional scope of the physical therapist practice to screen for and provide information on diet and nutritional issues to patients, clients, and the community
This includes appropriate consultation or co-management with or referrals to a registered dietitian when seeking the expert opinion of another provider with specialized knowledge or skills, or to obtain services for
Dietary Guidelines for Americans- Department of Health and Human Services and the U.S. Department of Agriculture
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
Follow a healthy eating pattern across the lifespan. All food and beverages choices matter
Choose a healthy eating pattern at an appropriate calorie level to help achieve and maintain a healthy body weight, support nutrient adequacy, and reduce the risk of chronic disease
Focus on variety, nutrient density, and amount
To meet nutrient needs within calorie limits, choose a variety of nutrient-dense foods across and within all food groups in recommended amounts
Limit calories from added sugars and saturated fats and reduce sodium intake
Consume an eating pattern low in added sugars, saturated fats, and sodium
Cut back on foods and beverages higher in these components to amounts that fit within healthy eating patterns
Shift to healthier food and beverage choices
Choose nutrient-dense foods and beverages across and within all food groups in place of less healthy choices
Consider cultural and personal preferences to make these shifts easier to accomplish and maintain
Support healthy eating patterns for all
Everyone has a role in helping to create and support healthy eating patterns in multiple settings and support healthy eating patterns in multiple settings nationwide, from home to school to work to communities
Healthy eating patterns includes
Variety of vegetables: dark green, red and orange, legumes (beans and peas), starchy, and other
Fruits: especially whole fruits
Grains: at least half of which are whole grains: Oats are a great option!
Fat-free or low-fat dairy: milk, yogurt, cheese, and/or fortified soy beverages
Variety of protein foods: seafood, lean meats and poultry, eggs, legumes (beans and peas), and nuts, seeds, and soy products
Oils: plant based, olive, peanut, coconut, palm, canola, soybean
Healthy eating patterns limits:
Saturated fats, trans fats, added sugars, and sodium = less than 10% of calories per day
If alcohol is consumed, it should be consumed in moderation—up to one drink per day for women and up to two drinks per day for men—and only by adults of legal drinking age
Three components of human daily energy expenditure:
> Basal metabolic rate
Thermic effect of food
Thermic effect of physical activity