A.
Nutrition in Weight Management weight may seem as easy as increasing your food intake so the body
is able to store more.
There are huge number of factors which contribute towards
weight. However, regardless of the factors it should ideally be B. Nutrition Eating Disorder
within a healthy range. Being either underweight or overweight can
Eating disorders describes illnesses that are characterized by
affect your physical and psychological well-being.
irregular eating habits and severe distress or concern about body
Obesity is one of the fastest growing health concerns in the world weight and shape eating disturbances, may include inadequate or
today and is determined by a person carrying too much body fat for excessive food intake which can ultimately damage an individual
their height and sex. Growth in obesity can be partly attributed to well-being.
lifestyle being less physically active than it used to be. Body weight
Disordered eating issues can develop during any stage of life but
is determined by the amount of energy obtained from food in
typically appear during the teen years or young adulthood and they
relation to the amount of energy uses. Any excess energy is then
are much more common in women. OF EAT CAUSE OF EATING
taken and stored in the body as fat. Being obese increases the risks
DISORDER:
of certain serious diseases such as:
1. FAMILY RELATIONSHIPS
1. Heart disease
2. DIETING
2. Diabetes
3. DEPRESSION, ANXIETY, ANGER
3. Cancers
4. HISTORY OF BEING TEASED OR RIDICULED BASED ON SIZED OR
WEIGHT
Being underweight also poses serious health risks:
1. Irregular periods TYPES OF EATING DISORDERS
2. Fertility issues
1. ANOREXIA NERVOSA - This is characterized by weight loss often
3. Osteoporosis
due to excessive dieting and exercise, sometimes to the point of
4. Anemia
5. Depleted energy levels starvation . People with anorexia feel they can never be thin
enough and continue to see themselves as fat despite extreme
weight loss.
Body weight is determined by the amount of energy obtained
from food in relation to the amount of energy your body uses. Any
excess energy is then taken and stored in the body as fat. With
these basic formula in mind it may seem like losing weight is a
simple case of eating less so your body stores less fat and gaining
SYMPTOMS COMMON IN PEOPLE WITH ANOREXIA FOODS FOR FUEL AND EXERCISE
Weight loss 1. CARBOHYDRATES - The main role of carbohydrates is to provide
Wearing loose, bulky clothes to hide weight loss energy. The most important form of fuel for exercise and sports
Preoccupation with food, dieting, counting calories, etc. activities. It is stored in the muscle and liver as glycogen, and use
Refusal to eat certain foods, such as carbs or fats. the stores as source of fuel for the brain and muscles during
Avoiding mealtimes or eating in front of others physical activity.
Exercising excessively 2. PROTEIN
Stopping menstruation. 3. FAT
2. BULIMIA NERVOSA - Have episodes of eating large amounts of Sufficient fluid intake is essential for exercise and optimum
food (called bingeing) followed by purging (vomiting or using recovery. Exercising causes the body tries to cool down by
sweating. This causes the loss of water and salts through the skin.
laxatives), fasting, or exercising excessively to compensate for
Eating well for physical activity
overeating.
1. Binge eating D. Nutrition and Bone Health
2. Evidence of purging Bone health: Tips to keep your bones healthy
Protecting your bone health is easier than you think. Understand
TREATMENT
how diet, physical activity and other lifestyle factors can affect your
1. Cognitive - behavioral therapy bone mass.
2. Anticonvulsant medicines
Bones play many roles in the body — providing structure,
3. Antidepressants
protecting organs, anchoring muscles and storing calcium. While it's
important to build strong and healthy bones during childhood and
C. Nutrition Exercise and Sports
adolescence, you can take steps during adulthood to protect bone
health, too.
Eating well for physical activity and sport can have many benefits
including: A number of factors can affect bone health.
1. Allowing you to perform well in your chosen sport or activity.
2. Reducing the risk of injury and illness. The amount of calcium in your diet. A diet low in calcium
3. Ensuring the best recovery after exercise or a training program contributes to diminished bone density, early bone loss and an
increased risk of fractures.
A healthy diet for exercise should contain plenty of starchy foods,
plenty of fruit and vegetables, some protein foods and some dairy
foods, It is also important to stay hydrated.
Physical activity. People who are physically inactive have a methotrexate, some anti-seizure medications, such as
higher risk of osteoporosis than do their more-active phenytoin (Dilantin) and phenobarbital, and proton pump
counterparts. inhibitor.
Tobacco and alcohol use. Research suggests that tobacco
use contributes to weak bones. Similarly, regularly having more STEPS TO PREVENT OR SLOW BONE LOSS
than one alcoholic drink a day for women or two alcoholic
drinks a day for men may increase the risk of osteoporosis. INCLUDE PLENTY OF CALCIUM IN YOUR DIET
Gender. You're at greater risk of osteoporosis if you're a
Good sources of calcium include dairy products, almonds,
woman, because women have less bone tissue than do men.
broccoli, kale, canned salmon with bones, sardines and soy
Size. You're at risk if you are extremely thin (with a body
products, such as tofu. If you find it difficult to get enough calcium
mass index of 19 or less) or have a small body frame because
from your diet, ask your doctor about supplements.
you might have less bone mass to draw from as you age.
Age. Your bones become thinner and weaker as you age.
PAY ATTENTION TO VITAMIN D
Race and family history. You're at greatest risk of
osteoporosis if you're white or of Asian descent. In addition, Good sources of vitamin D include oily fish, such as salmon,
having a parent or sibling who has osteoporosis puts you at trout, whitefish and tuna. Additionally, mushrooms, eggs and
greater risk — especially if you also have a family history of fortified foods, such as milk and cereals, are good sources of vitamin
fractures. D. Sunlight also contributes to the body's production of vitamin D. If
Hormone levels. Too much thyroid hormone can cause you're worried about getting enough vitamin D, ask your doctor
bone loss. In women, bone loss increases dramatically at about supplements.
menopause due to dropping estrogen levels. Prolonged absence
of menstruation (amenorrhea) before menopause also INCLUDE PHYSICAL ACTIVITY IN YOUR DAILY ROUTINE
increases the risk of osteoporosis. In men, low testosterone
levels can cause a loss of bone mass. Weight-bearing exercises, such as walking, jogging, and
Eating disorders and other conditions. People who have climbing stairs, can help you build strong bones and slow bone loss.
anorexia or bulimia are at risk of bone loss. In addition, stomach
surgery (gastrectomy), weight-loss surgery, and conditions such AVOID SUBSTANCE ABUSE
as Crohn's disease, celiac disease and Cushing's disease can
affect your body's ability to absorb calcium. Don't smoke. If you are a woman, avoid drinking more than
Certain medications. Long-term use of corticosteroid one alcoholic drink each day. If you are a man, avoid drinking more
medications, such as prednisone, cortisone, prednisolone and than two alcoholic drinks a day.
dexamethasone, is damaging to bone. Other drugs that might
increase the risk of osteoporosis include aromatase inhibitors to
treat breast cancer, selective serotonin reuptake inhibitors,
Caring for a baby? Avoid pacifying your infant, toddler or young
child with a bottle of juice, formula or milk. Sucking on the bottle
E. Nutrition for Oral and Dental Health bathes the teeth and gums in liquid which can contribute to tooth
decay.
Daily brushing with fluoride toothpaste and flossing are essential
to a healthy smile, but did you know nutrition has an effect on your In addition to healthful eating, oral health problems can be
dental health, too? prevented by practicing good oral hygiene, such as brushing teeth
with fluoridated toothpaste twice a day, flossing once a day,
Eating a variety of nutrient-rich foods from all the food groups drinking fluoridated water and seeking regular oral health care.
promotes healthy teeth and gums. A balanced diet of fruits,
vegetables, protein foods, calcium-rich foods and whole grains Terminologies
provides essential nutrients for optimum oral health as well as
overall health. Weight management – is the process of adopting long term lifestyle
modification to maintain a healthy body weight on the basis of a
Foods for Optimum Oral Health person’s age, sex, and height. Methods of weight management
include eating a healthy diet and increasing physical activity
Calcium-rich foods, such as low-fat or fat-free milk, yogurt
and cheese, fortified soy drinks and tofu, canned salmon, NNC –National Nutrition Council as mandated by law, is the
almonds and dark green leafy vegetables help promote strong country’s highest policy-making and coordinating body on nutrition
teeth and bones.
Phosphorus, found in eggs, fish, lean meat, dairy, nuts and
beans is good for strong teeth.
Vitamin C promotes gum health, so eat plenty of citrus
fruits, tomatoes, peppers, broccoli, potatoes and spinach.
Smart snacking also can keep your mouth in good shape. Resist
the urge to snack frequently — the more often you eat, especially
between meals, the more likely you are to introduce acid attacks on
your teeth. If you do snack, choose wisely. Forgo sugary treats such
as hard or sticky candy and opt for nutritious choices such as raw
vegetables, fruits, plain yogurt and popcorn. Remember to brush
after snacking to keep cavities at bay. If you can't brush, rinse your
mouth with water to get rid of food particles.
