Nutrients Quiz #11. What are the TWO types of carbohydrates?2. What are the TWO types of fats?3. What are the TWO types of proteins?1 point each.6 points possible.Score out of 5 (1 bonus point available)
Journal• Have you or a loved one been on a diet?• What was the diet?• What could/couldn’t they eat or do?• Did he/she accomplish the desired weight loss?• Has he/she been able to keep the weight off?
Unsafe Weight Loss Methods• Skipping Meals• Fasting for long periods of time• Using laxatives• Inducing vomiting after meals• Crash diets
Problems?• Deliberately restricting food intake over long periods can lead to poor growth, delayed sexual development, and eating disorders (topic of discussion next time).
5 Ways to Spot a Fad Diet1. The diet is based on drastically cutting back calories.2. The diet is based on taking special pills, powders, or herbs.3. The diet tells you to eat only specific foods or foods in certain combinations.4. The diet makes you completely cut out fat, sugar, or carbs.5. The diet requires you to skip meals or replace meals with special drinks or food bars.
Fad Diets• The Fat-Free Diet The theory: Eat whatever you want as long as it has no fat. If your diet contains no fat, you wont get fat.
Fad Diets• The Fat-Free Diet• Reality check: While its true that extra fat in your diet adds calories, just sticking to foods touted as fat free doesnt necessarily help. Supermarket shelves are crammed with products advertised as fat free that are loaded with sugar and empty calories and that offer little in the way of fiber, vitamins or minerals. Check product labels before you buy.
Fad Diets• The Snack-Pack Diet The theory: Cookies and chips sorted into 100-calorie packs help limit the damage from an attack of the munchies.
Fad Diets• Reality check: The dozens of 100-calorie snack pack foods on the market now may offer a lower- calorie alternative, but few of them are truly healthy choices, and they arent likely to be very filling or fiber rich, which can send you running for another bag or something less healthy.• Rather than knocking back a 100-calorie bag of Cheetos or Oreos, look for more nutritious alternatives, like half of a sandwich made with whole-wheat bread or a piece of fruit.
Fad Diets• The Couch-Potato Diet The theory: Who needs exercise? You can lose weight without working out! Cutting back on calories is enough.
Fad Diets• Reality check: Who needs exercise? You do. Studies have shown that dieters who change what they eat and increase their regular activity are more likely to lose and keep weight off. Increasing activity has other health benefits as well, such as lowering your risk of heart disease, the leading killer of women. Even a brisk 20- to 30-minute walk most days of the week can make a big difference.
Fad Diets• The Beef and Bacon Diet The theory: All protein, all the time, and dont worry too much about fat.
Fad Diets• Reality check: Cutting down on carbs, especially empty carbs like white flour and white rice, can help you lose weight, but a diet that contains large amounts of fatty meat simply isnt healthy.• A better choice would be leaner proteins, like fish or chicken (grilled or broiled without the skin), plus five servings of fruit and vegetables, a serving or two of whole-grain carbs and some low-fat dairy.
Fad Diets• The Twinkie Diet The theory: Calories are all that counts, so eat whatever you want, including nothing but Twinkies, and you will lose weight as long as your total is under your daily limit.
Fad Diets• Reality check: Although calories do count, the source of those calories is important. If you eat only junk, your body will lose out on vital nutrients and that can have long-term consequences for your health. So watch those calories, and watch where they come from.
Group Activity• What is/does this diet supposed to/claim to do?• What is the method used?• What foods can you eat? What foods can’t you eat?• Does the diet promote exercise?• Do you receive all the basic nutrients as outlined in class?• Does the diet promote or sell supplements and/or other food items?• Would you encourage others to use this diet? Why or why not?• Add any other pieces of information you feel are important.
“Does Dieting Make you Fat?”1. Diets tend to have what effect on the metabolic rate?2. The body’s first reaction to a diet is to draw upon _____________, a carbohydrate stored in solution with water in the muscles and the liver.3. The cost of constant dieting can be ____________ and ________________.4. Few people eat _______________ after a diet has ended.5. After ending a diet, the sedentary person will tend to regain _______ without rebuilding the lost muscle tissue.6. One of the dangers of extreme or prolonged dieting is that the body is deprived of ______________ food/nutrients.
“Does Dieting Make you Fat?”7. People turn to diet books that promise ___________________.8. What are the diets that sell?9. “…Studies indicate that every time people put the weight back on, they can lay down arterial ________ at an accelerated rate and also increase the size and number of fat cells in their bodies, thus getting ________ and ________with each yo-yo episode.”10. After reading this article, “Does Dieting Make you Fat?” Explain in your own words.
Safe Weight-Loss MethodsSafe weight loss programs include the following: • They reduce calories but do not forbid specific foods or food groups. • Tips to increase moderate-intense physical activity • Slow and steady weight loss 1-2 pounds per week. • A plan to keep the weight off after you have lost it.
Reality Check• The best diet program is good ol’ nutrition and exercise.