Week 4 Flashcards
In your diet you should have a balance of these two groups of food.
Carbohydrates and protein
Carbohydrates help to _______ blood sugar and give you _______ energy
Raise blood sugar
Quick energy
Proteins give you ________ energy.
Lasting energy
We should include ___ to ___ food groups at each meal
3 to 4
We should include __ to __ food groups at snacks.
2 to 3
We should include ________ and ______________ foods in a balanced meal or snack.
Caffeine and high sugar foods
What are some time saving strategies to make balanced eating easier? (6 points)
- keep healthy choices in hand
- pack food the night before
- pack your food for the day
- make food in large batches
- cut up fruits and veggies
- keep extra snacks for emergency use
** plan your meals for the week, make a grocery list, try cooking new recipes**
How much we eat depends on a few variables. What are these?
- what is suggested in the food guide
- money restrictions
- healthy plate model
- how hungry we are
What is serving size?
Serving size is the amount described on the label that is used to give you information about nutrients
What is portion size?
Portion size is the amount that YOU decide to eat. There is no standard portion size
What is BMR and what does it depend on?
BMR (basal metabolic rate) is the amount of calories burned while resting.
This is dependant on:
- Gender: men have higher BMR than women due to amount of lean muscle
- Age: puberty causes higher BMR rates because of activity, hormone production and the body is growing. As you get older is it harder to control the amount of lean muscle mass
The “plate” method consists of 3 sections, each with its own serving size, plus milk on the side. What are these sections and the sizes?
- Carbohydrates (grain or starchy veggies). Size of your fist= 1 cup = 2 servings
- Protein ( meat & alternatives). Size of your palm= 2.5oz = 1 serving
- Non-starchy veggies 2 handfuls = 2 servings
- plus a glass of milk to drink
Serving sizes and calorie counts are only a guideline. We should aim to __________ (2 points)
- eat a variety of foods from each of the food groups
- start eating when you are just a little bit hungry and stop eating when you are satisfied.
What is the cycle of dieting and why is doesn’t work for many?
- Diet starts (initial weight loss)
- metabolic rate lowers due to lack of calories (body burns less calories)
- brain releases chemicals to tell the body to store fat (starvation stage)
- reach a weight loss plateau
- Frustration begins and you resume old eating habits
- metabolic rate is still slow so you regain more weight than before
THIS IS A CYCLE THAT CONTINUOUSLY OCCURS
Normal eating is __________ and it varies in response to your _______, __________. __________ to food, and your __________.
Normal eating is flexible.
Varies in response to your hunger, schedule, proximity to food, and your feelings.
Overall, to achieve and maintain a healthy weight, we need to ____ often, eat a _______ of foods, and only make ___________ changes.
Eat often, eat variety of foods and only make sustainable changes.
Meal makeover. What needs to be changed in this persons diet?
8am: wake up
10am: large double double
2pm: bagel and cream cheese
6pm: 2 chicken breasts, 2 cups mashed potatoes, 1/2 cup broccoli, 3 brownies
7pm: cheese and crackers, hot chocolate, yogurt and fruit
- need to eat breakfast: eggs, toast, veggies (need to eat carbs and protein)
- 10am: add fruit and yogurt
- 12pm: sandwich with meat/hummus and cheese, veggies/fruit
- 3pm: granola bar with handful of almonds
- 6pm: add salad to dinner, cut down on dessert
- 8pm: fruit/veggies and yogurt
- try tea instead of hot chocolate
- cut down on coffee, or make it healthier (less cream and sugar)
Health at every size accepts/ respects diversity of body ___________. It recognizes that health and well-being are _______________.
Body shapes and sizes
Health and well-being are multidimensional
Health at every size recognizes that eating healthy includes balancing your individual _____________ , hunger, satiety, appetite and __________.
Individual nutritional needs and pleasure.
Health at every size promotes ___________ and __________ physical activity, rather than exercise that is focused on the goal of weight loss.
Promotes appropriate and enjoyable physical activity
There is an obesity “epidemic”, but why is it that there is also an increase in weight loss attempts and disordered eating and body dissatisfaction?
There is a lot of pressure from the media and the diet industries. Also, there is more emphasis on physical appearances in society rather than other factors.
Body ______ is the _____________ we have of ourselves
Body image is the mental picture we have of ourselves.
What is self esteem?
Your opinion of yourself. How you value and respect yourself as a person.
Self care is the ________ and __________ that contribute to the maintenance of well-being.
Actions and attitudes
Body image dissatisfaction can lead to ____________, ___________, and decreased ____________. These then lead to obesity.
Anxiety/depression, dieting, and decreased physical activity.
Regarding weight, the diet paradigm tells us to __________. But health at every size tells us ____________.
Diet paradigm- aim for a certain weight
HAES- body will seek natural weight when individuals eat in response to cues
Regarding food, the diet paradigm tells us what we __________ eat. Whereas, the HAES tells us that ___ food is acceptable.
Diet paradigm - Tells us what we should/shouldn’t eat
HAES - all food is accountable
Regarding physical activity, the diet paradigm tells us to ____________. HAES tells us to be more active in ____________.
Diet paradigm - need to exercise to lose weight
HAES - aim to be more active in fun and enjoyable ways
It is recommended that you eat every _____ hours. The benefits of eating at this rate include _____ (7 points)
2-4
- have a stronger metabolism
- reduce abdominal body fat
- have reduced cravings
- overeat less during meals
- have increased energy
- have better concentration/focus
- have faster recovery from exercise
What are some benefits of eating healthy?
More energy, feel better, happier, can manage your day better
What are some of the drawbacks of eating healthy?
Not always convenient, expensive, more commitment/time needed to find a balance
How do we find a healthy balance with food? (7 points)
- all foods fit (be moderate though)
- listen to internal hunger cues rather than external indicators (numbers on the scale)
- eat mindfully
- eat often throughout the day
- aim for balance at meals and snacks
- plan ahead
- do activities that are the most comfortable for you
How can we bring about change in the way body sizes are viewed? (7 points)
- accept and respect natural diversity of body shapes and sizes
- make fewer comments on appearance, but try to compliment personality
- no fat talk
- surround yourself with friends who have a body positive approach
- speak up and speak out
- listen to internal indicators rather than external standards
- get support
