Obesity Flashcards
Prevalence of obesity in the US
Estimates of prevalence of obesity in adults
Obesity is BMI > 30
Healthy people 2010
lower obesity prevalence to 15%
12 states > 30% obese
Healthy people 2020
decrease obesity prevalence to 30.5%
Healthy people 2030
decrease obesity prevalence to 15.5%
Decrease in weight loss
movement
nutrition
behavioral therapy
Strategies to reduce dietary energy intake
Option 1: 1200 to 1500 calories per day for women
1500 to 1800 calories per day for men
Option 2: decrease by 500 to 750 Kcal per day by 30%
Protein
4 calories/gram
10-35%
keep it lean and mix it up
Fat
9 calories/gram
20-35%
saturated fat < 10%
trans fat < 1%
good fat
Carbohydrates
4 calories/gram
45-65%
low glycemic index
Glycemic index
Measure of how quickly blood sugar levels rise after eating a particular type of food
estimates how much each gram of available carbohydrate raises blood glucose following consumption of food, relative to consumption of pure glucose
glucose has a glycemic index of 100
Available CHO= Total CHO- Fiber
Empty calories
calories from solid fats and/or added sugars
Solid fats
fats that are solid at room temp
butter, beef fat, and shortening
added when foods are processed
Food rehab for weight loss
Portion controlled meal replacements
To lose weight with exercise alone
90 minutes of strenuous exercise is needed per day
to burn 1 pound, run 33.8 miles
to burn 30 pounds, run 1,040 miles
Moderate physical activity
burns 3.5 to 7 kcal/min
results in achieving 60 to 73 % of peak heart rate
