SSEH3301 Study Guide - Final Guide: Barley Malt Syrup, High-Density Lipoprotein, Corn Syrup

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Chapter 7: Exercise Prescription & and Nutritional Advice for Weight
Control
The problem
Australians are getting fatter, prevalence of obesity doubled in past 20 yrs
→ Affect 63% Australians and 23% children and adolscents
Why - Energy Imbalance
Energy intake (Food Intake) > Energy expenditure (Physical Activity)
Causes of Overweight/Obesity
1. Overeating (eating too much)
2. Physical Inactivity (decrease energy expended every day)
3. Biology (genetics)
4. Environment (food supply, portion, working hours)
Assessing Overweight/Obesity by Body Composition Measurement
Health Risks of Obesity:
Increase risk of CVD, hypertension, cancers, osteoarthritis, menstrual irregularities,
psychological and social problems
Good news → Weight loss decrease mortality. However, it must be permanent, fluctuating may
increase risk
The Key to Weight Loss is to CREATE ENERGY IMBALANCE by:
Increasing energy expenditure and decreasing energy intake
Dietary Guidelines
1. To achieve and maintain a healthy weight, be physically active and choose amounts of
nutritious food and drinks to meet your need
2. Limit intake of foods containing saturated fat, added salt, added sugar , alcohol
3. Encourage, support and promote breastfeeding
4. Care for your food, prepare and store it safely.
5. CHO (45-65%), Protein (15-25%), Fat (<30%)
Reading food labels → Important considerations (serving size and total kJ), nutrient content
→ Sneaky labeling → Sugar as (sucrose/fructose/lactose, malt syrup, corn syrup, molasses,
sorbitol), Fat as (butter/cream, oils, milk solids, non-animal fat)
Other misleading claims
1. Reduced salt >25% less salt than standard product but still could be high
2. No added sugar (no sugar added but could be naturally high in sugar)
3. No cholesterol free (contains no cholesterol, but could be high in fat)
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4. Light/life (refer to reduced fat, taste, texture or colour)
Dietary analysis is a broad subjective analysis
a. Compare to guidelines for healthy eating
b. Compare to recommend serves from 5 major group.
c. Questionnaire/ 3 days food record with Foodwork programme
d. Look for (total kJ, %kJ from CHO, CHON, FAT and alcohol, types of fat, total cholesterol,
adequacy of vitamins and minerals)
e. Additionally, fruit and vegs intake, eating or skipping meals, types of food eaten
Calculating KJ Contribution
Eg. 100g of vanilla ice cream contains (4g chon, 13g fat, 21g cho), total grams 38g, the rest of
100g is water.
→ Must use kJ per gram values for each macronutrient (100g ice cream is recorded 909kJ)
CHO= 21g x 16kJ= 336kJ
CHON = 4g x 17kJ = 68 kJ
Fat = 13g x 37kJ = 481 kJ
Total 885 kJ → discrepancy usually accounted for by small amounts of fibre
Diet/Weight Loss Industry
Some programs are sound while others are dangerous
→ Diet is the act of restricting your food intake (or intake of a particular food)
Ketogenic Diets (eg Atkins) - In the absence of CHO, body will burn fat for energy
1. High CHON is encouraged
2. Restrict/avoid CHO
3. Can eat unlimited kJ
4. Weight loss → Yes 2-3kg in first week (mostly water) due to less daily kJ ingested
because of limited food choices, decrease palatability
5. What’s wrong → too little CHO, low in fibre, vitamin and mineral deficiencies
PaleoDiet → based on types of foods presumed to have been eaten by early human
1. Avoiding processed food and cutting down on junk food
CSIRO Total Wellbeing Diet - 5500kJ/day
1. A protein plus, low fat diet
2. CHO is limited, higher than Atikins (20-60g) but lower than average Australian
(250-300g)
3. Bread or cereals replaced with meat
4. Healthy → Meets recommended targets for fibre, vitamins and minerals. However long
term effect of large intake of red meat is not known.
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A little more protein
Study conducted by Skov et al 1999 suggests that replacement of some dietary CHO by
CHON improves weight loss (but HIGH CHON group ate less total KJ than high CHO )
→ CHON important for LBM and BMR
Fasting/Very Low Calorie Diets <2500 - 3300kJ per day
Often require supervision
→ Diety every 2nd day
→ Meal replacement plans & liquid diets
What’s wrong with it → decrease LBM and BMR, dehydration, decrease HDL cholesterol,
<3300kJ per day may cause heart rhythm abnormalities
Correct “Food Combination Diets”
When foods are combined inappropriately, they become rotten and cannot be absorbed from
the intestinal tract (this produce toxins in body and makes people fat)
→ Digestive tract cannot absorb more than one food at a time
Fit for Life
a. Noon - 8pm → Appropriation Cycle (time to eat)
b. 8pm - 4am → Assimilation Cycle (absorption)
c. 4am - Noon → Elimination Cycle (waste removal)
Rules never eat CHON and CHO together → will cause food to rot
Rules never finish a meal with a fruit
Wrong assumptions
What’s wrong with it → Many contains CHO and CHON together, many food combinations
work for us
Warning signs (bottom line→ it is about eating less kJ)
1. Need to buy “special” foods
2. Restriction of certain foods
3. Claims of rapid weight loss (>1kg/week)
4. Expensive
5. Not combined with exercise
The Right Message - A sensible eating plan
1. Involve balanced nutrition (lots of variety)
2. Involve normal foodstuffs
3. Should decrease current intake by no more than 2000-4000kJ
4. Should decrease current intake to no less than 5000-6000kJ
5. Should be able to be followed long-term
Practical advice to trim daily kJ
1. Cut down on Fat intake to 40-50g
a. Reduce or go without butter
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Document Summary

Chapter 7: exercise prescription & and nutritional advice for weight. Australians are getting fatter, prevalence of obesity doubled in past 20 yrs. Affect 63% australians and 23% children and adolscents. Energy intake (food intake) > energy expenditure (physical activity) Causes of overweight/obesity: overeating (eating too much, physical inactivity (decrease energy expended every day, biology (genetics, environment (food supply, portion, working hours) Increase risk of cvd, hypertension, cancers, osteoarthritis, menstrual irregularities, psychological and social problems. However, it must be permanent, fluctuating may increase risk. The key to weight loss is to create energy imbalance by: Reading food labels important considerations (serving size and total kj), nutrient content. Sneaky labeling sugar as (sucrose/fructose/lactose, malt syrup, corn syrup, molasses, sorbitol), fat as (butter/cream, oils, milk solids, non-animal fat) 100g of vanilla ice cream contains (4g chon, 13g fat, 21g cho), total grams 38g, the rest of. Must use kj per gram values for each macronutrient (100g ice cream is recorded 909kj)

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