Overweight And Obesity Flashcards
Definition of overweight and obesity
Overweight and obesity are defined as excessive fat accumulated that may impact health.
The rates for this in NI and around the world have increased significantly in recent years.
What is energy balance?
When energy input and energy output are equal then energy balance is equal.
When we burn off all of the calories consumed then our weight is likely to remain the same.
However, if we consume more calories than we burn off then we are likely to put on weight.
List some physical health issues associated with being overweight and obese.
Type 2 diabetes, coronary heart disease, some cancers e.g. colon cancer, lack of mobility, lack of stamina/fitness, joint problems, high blood pressure, respiratory problems
List some mental health issues associated with overweight and obesity
Depression, anxiety, low self esteem(lack of self confidence and poor body image), relationship problems(reluctant to socialise).
There are 2 ways to avoid being overweight and obese , what are the 2
Be more active and eat more sensibly
Eating more sensible…
What are some general ways to do so
Follow a healthy diet, keep our energy balance even, portion control.
Be more active….
What are some general ways to do so
Exercise more
Explain how ‘following a healthy diet’ can reduce the risk of obesity.
Explain means how and why
Follow a healthy diet…
Use the eatwell guide and 8 tips to help plan meals include all food groups.
Include foods that are high in fibre as these keep us filled for longer (less likely to snack on crisps and biscuits etc)
Explain how ‘keeping our energy balance even’ can reduce the risk of obesity.
Explain means how and why
Input (food/drink) must equal output (physical activity/growth) for weight control.
Explain how ‘portion control’ can reduce the risk of obesity.
Be aware of how much you eat . ‘Grazing’ is eating mindlessly - extra calories.
Portion size helps to restrict calorie intake so less likely to gain weight.
Explain how ‘exercising more’ can reduce the risk of obesity.
Be more active.
Exercise burns calories and so we are less likely to gain weight
What is the recommended amount of moderate physical activity for an adolescent per week?
60 minutes per day.
Why is it necessary to have a small amount of fat in our diet
They help us to…
Stay warm, provides energy, absorbs vitamins A D and E
What is total fat
This includes any type of fat, healthy or unhealthy. If we eat more fat than our body needs , the excess is turned into body fat, leading to obesity.
What is saturated fat
Unhealthy fats which can increase levels of cholesterol in the blood which can increase the risk of coronary heart disease (CHD)
What are monounsaturated and polyunsaturated fats
Healthy fats which can help to maintain the levels of cholesterol in the blood.
What is cholesterol
A waxy fat like substance that is present in all of the body’s cells. It helps to make hormones and assists with digestion.
What can happen if you have too much cholesterol
Having high levels of cholesterol in the blood can lead to serious health problems such as heart disease.
What is a healthier option than tayto crisps which is lower in fat and or sugar
Walkers baked crisps
What is a healthier option than cheddar cheese which is lower in fat and or sugar
Low fat cheddar cheese
What is a healthier option than butter/butter substitutes which is lower in fat and or sugar
Low fat spreads
What is a healthier option than whole milk which is lower in fat and or sugar
Skimmed milk
What is a healthier option than coco pops which is lower in fat and or sugar
Shredded wheat, wheetabix
What is a healthier option than cookies,doughnuts,chocolate muffins which is lower in fat and or sugar
Fruit salad pots
