Nutrition For Health and Fitness

Nutrition for
Health and Fitness

Weight
Weight
Management
Management
Normal weight is that which is appropriate for the maintenance of good
health for a particular individual at a particular time.
Overweight can be defined as weight 10% to 20% above average
Obesity can be defined as excessive body fat, with weight 20% above
average.
Underweight is weight 10% to 15% below average.

Body Mass Index (BMI).

The medical standard used to define

obesity
It is used to determine whether a
person is at health risk from excess
weight.
The BMI is obtained by dividing weight
in kilograms by height in meters
squared.
BMI between 25 and 30 indicates
overweight
BMI over 30 indicates obesity.
The distribution of fat is another indicator of possible
health problems.
Fat in the abdominal cavity (visceral fat) has been
shown to be associated with
a greater risk for
hypertension
coronary heart disease
type 2 diabetes; and
certain types of cancer than has fat in the thigh,
buttocks, and hip area.
A pear-shaped body has a lower risk for disease than

does the apple-shaped body.
There also appears to be an increased risk of metabolic complications
for men with a waist circumference of 40 inches and women with a waist
circumference of 35 inches, according to the American Heart Association.
Body weight is composed of fluids, organs, fat, muscle, and bones, so large
variation exists among people.
In addition to height, one needs to consider age,

physical condition, heredity, gender, and general frame size (small, medium, or
large) in determining desired weight.
For example,
a 6-foot 2-inch man with a 44-inch chest, 36-inch-long arms, and 8 1/2 inch wrists
will weigh more than a 6-foot 2-inch man with a 40-inch chest, 35-inch-long arms,
and 7 1/2 inch wrists because he has more body tissue.
lists of acceptable weights
according to age, sex, and
height for adults that
reflect realistic weight
goals.
Some people can weigh more than is indicated on Table 16-2 and still
be in good physical condition. Professional football players, because of the
amount of lean muscle mass they develop, are examples. However, when they
retire and reduce their physical activity, that same muscle can change to fat. If
their weights remain the same, they then will be considered overfat because the
proportion of fat will have become too high. Some can weigh what Table 16-2
indicates they should weigh and yet be overfat because too great a percentage
of the weight is made up of fat.
Overweight and
Obesity
Obesity and overweight have become epidemic. Sixty-four percent of Americans
are overweight or obese.
Overweight puts extra strain on the heart, lungs, muscles, bones, and joints, and it
increases the susceptibility to diabetes mellitus and hypertension.
It increases surgical risks, shortens the life span, causes psychosocial problems, and
is associated with heart disease and some forms of cancer.
Causes
poor diet and inactivity a
Genetic, physiological, metabolic, biochemical, and psychological factors can
also contribute to it.
Energy imbalance
People eat more than they need.
Excess weight can accumulate during and after middle age because people reduce
their level of activity and metabolism slows with age.
There are two popular theories about weight loss: the fat cell theory and
the set-point theory.
According to the fat cell theory

obesity develops when the size of fat cells increases. When their size decreases,
as during a reducing diet, the individual is driven to eat in order for the fat cells
to regain their former size. Therefore, it is difficult to lose weight and keep it off.
According to the set-point theory,

everyone has a set point or natural weight at which the body is so comfortable that it
does not allow for deviation.
This is said to be the reason why some people cannot lose weight below a “set
point” or why, if they do, they quickly regain to that “set point.” The only way
to lower a set point is through exercising three to five times a week.
ETIOLOGIC FACTORS
Calorie/ Energy Imbalance: More Calories than Burned

1 IB fat= 3500 calories
Eating 500 calories extra per day for 7 days will produce a wt gain of 1 pounds.
( 500x 7 =3500)
Eating 1000 calories extra per day for 7 days will produce a wt gain of 2 pound.
( 1000 x 7 =7000)
Energy Nutrients Values:
The energy nutrients are

Carbohydrates(CHO)
Fats
Proteins
A food calorie value is determined by its content of CHO, fats and proteins
1gm CHO------------- 4 Kcal
1gm Prot--------------4 Kcal
1gm Fats--------------9 Kcal
1gm Alcohol---------7 Kcal
Energy Balance
If energy intake exactly equal expenditure, a person is in energy balance or

energy equilibrium state and his/her weight remains stable
Positive energy balance
If energy intake exceeds expenditure it is called positive energy balance.
An increase in lean body mass (growth) or an increase in body fat
deposition or both
Negative Energy Balance
Energy output exceeds intake. Individual in negative energy balance lose energy and this is
reflected in their weight loss
Consumption of caloric Density Foods
Calorie dense food
Also called energy dense food, contains high levels of calories per serving.
Some of these foods contain " empty calories" in that they provide energy
from calories without other significant nutritional value
E.g; Cakes, cookies, candies, cola, drinks, some fast food
Nutritional dense foods

Contains high level of nutrients, such as proteins, CHO, Fats, Vitamins and
minerals
E.g: Fresh fruits and vegetables, lean meats, cereals
Dietary Treatment of Overweight and obesity
best weight reduction diet is a
normal diet based on MyPyramid but with the calorie content controlled
Counting fat grams is sometimes used to lower calorie intake
A reduction of 3,500 calories will result in a weight loss of 1 pound.
Physicians frequently recommend that no more than 1 or 2 pounds of
weight be lost in 1 week. To accomplish this, one must reduce one’s
weekly calories (or expend more through exercising) by 3,500 to 7,000, or
daily intake by 500 to 1,000. Diets should not be reduced below 1,200
calories a day or the dieter will not receive the necessary nutrients.
Cooking Methods
Broiling, grilling, baking, roasting, poaching, or boiling are the preferred
methods because no additional fat is added, unlike frying. Skimming fat
from the tops of soups and meat dishes will reduce their fat content, as will
trimming fat from meats before cooking. The addition of extra butter or
margarine to foods should be avoided and should be replaced with fat-free
seasonings such as fruit juice, vinegar, and herbs and spices.
Behavior Modification for Weight Loss
Behavior modification means change in habits. The fundamental behavior

modifications for a weight loss program are the development of a new and
healthy eating plan and an exercise program that can be used over the long
term. These are both major lifestyle changes, and one may need to
participate in a support group or undergo psychological counseling in order
to successfully
adapt to these changes
Additional behavior modifications are given below.
1. Weigh regularly (for example, once a week), but do not weigh
yourself daily.
2. Don’t wait too long between meals.
3. Join a support group and go to meetings during and after the
weight loss.
4. Eat slowly.
5. Use a small plate and fill it two-thirds with fruits, vegetables, and
whole-grain products and just one-third with meat products.
6. Use low-calorie garnishes.
7. Eat whole, fresh foods that are low-calorie and nutrient-dense.
Avoid processed foods.
8. Treat yourself with something other than food.
Nutrition Exercise
and Sport
Introduction
The interest in physical fitness is very high in all the age groups of
populations around the world.
It may be to keep fit, healthy and thus improve the quality of life or it can be
to participate in athletics
and possible competition.
Our body composition, muscular ability, respiratory and cardiovascular
capabilities are very closely
related to nutrition and exercise. Diet and nutrition does influence
performance.
Exercise for Physical Fitness
Just as eating three meals regularly is a consistent part of daily life, so should
exercise be a consistent, regular part of daily life. In physical education in
schools, activities that are appropriate for life-long participation need to be
emphasised. This will ensure physical well-being and optimal function
of the majority of students. Some of them may become athletes.
Enjoy Your Activities and Exercise
The cardinal rule of our body is conservation of energy. To keep an energy
balance in adult life we need to learn to enjoy spending it. Voluntary
exercise is an ideal way to use energy, as it helps us to stay in shape and look
good. It helps to improve posture, build muscle strength and increases
flexibility of
joints.
It strengthens the heart (a vital muscle) and improves circulation, which we

refer to as the pink glow of health.
Naturally it relieves tension and helps us to enjoy life. The reduced risk of
contracting chronic diseases is an added bonus.
How to Select an Exercise Programme
The choice of an exercise programme varies from individual to individual.
The word choice is very important for there are literally innumerable ways
to attain your goal of fitness. The following are the guidelines to choose it:
1. Choose an exercise you like so that you will enjoy doing it.
2. Choose one that can be done in all seasons.
3. Choose one that can be done preferably near your residence.
4. Choose one for which you have facilities.
5. Choose one that can be done regularly.
6. Choose an exercise that involves the large muscles in the body
Physical Fitness Movement
The awareness about and interest in physical fitness is increasing in our
people. It appears it is no longer a fad but a welcome trend.
The longer one follows some type of regular exercise, the more
committed one becomes. Walking and soft workouts have enabled more
persons to participate, who are not athletically inclined.
Many of these persons are middle-aged adults who control health
problems with moderate exercise. They thus feel more in control of their
lives.
Beginning an Exercise Programme
It is important to begin an exercise programme with a proper plan. Strong
motivation is necessary to pursue an exercise programme on a long-term
basis. Some of the basic guidelines for beginning are:
1. Record weight, height, chest, waist and hip girth.

2. Initiate the programme gradually. As little as 3 to 5 minutes may suffice,
for those who have
been sedentary, especially older persons. Increase the period to 20 to 30
minutes over 3 to 4
weeks.
3. 3 to 5 minutes warm-up period, which consists of smooth, stretching
exercises, should precede intense exercise. At the end of intense exercise,
decrease the intensity slowly to allow the body to cool down.
4. Aerobic exercises are most helpful to increase physical fitness.
5. Persons, who have chronic ailment or are overweight, should consult

their doctor and check blood pressure, cardiovascular function, muscle
and joint function before starting. The doctor may help to select the
exercise programme and goals to be set.
Athletic Performance
Nutritional well-being is important for all physical activities. Just as we save
money, when we intend to take a trip, so must our body stock reserve fuel
before participating in athletic and sports activities.
Many school children, high school and college students take part in
competitive games, even endurance races. Therefore, they need to know the
dietary input that helps to improve their performance.
Energy: Athletes may need 3000 to 5000 kcal for most sports. Children and
teenagers need adequate energy to ensure normal growth and additional
energy to meet needs during training and contests.
Athletes gain unnecessary weight when they are not training or

participating due to not reducing energy intake to sedentary levels
Preparation for Athletics/Sports
Carbohydrate: There is need to increase muscle glycogen stores prior to the
competition. This is known as carbohydrate loading.
The carbohydrate intake (mainly starch from grains) is increased
slowly in the week before the event, beginning with 350g and increasing it to
450 to 500g in four days.
The day before the event the intake is reduced to normal, and complete rest is
recommended for the
day.
Carbohydrate loading is used only by persons engaged in endurance activities
such as
marathons
long distance running
cycling, walking
swimming and cross-country skiing.

Those involved in short intense activities may find carbohydrate loading a

hindrance to their performance, as it leads to a feeling of heaviness, due to
water retention
Precontest/Pregame Meal:
Eat a light meal of about 300 kcal, two to four hours before the
game/contest. It should be mainly cereal preparation, which is high in
complex carbohydrate, low in
protein, with little fat or fibre in it. This permits the body to digest and absorb
and store it as glycogen.

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What are the different classifications of weight?

What are the different classifications of weight?

What is BMI and how is it used to determine health risk from excess weight?

What is BMI and how is it used to determine health risk from excess weight?

Nutrition for

Health and Fitness

Overweight can be defined as weight 10% to 20% above average

Underweight is weight 10% to 15% below average.

The medical standard used to define

A pear-shaped body has a lower risk for disease than

In addition to height, one needs to consider age,

According to the fat cell theory

According to the set-point theory,

Calorie/ Energy Imbalance: More Calories than Burned

The energy nutrients are

If energy intake exactly equal expenditure, a person is in energy balance or

Nutritional dense foods

Behavior modification means change in habits. The fundamental behavior

It strengthens the heart (a vital muscle) and improves circulation, which we

1. Record weight, height, chest, waist and hip girth.

4. Aerobic exercises are most helpful to increase physical fitness.

5. Persons, who have chronic ailment or are overweight, should consult

Athletes gain unnecessary weight when they are not training or

Those involved in short intense activities may find carbohydrate loading a

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