44 Best Bodyweight Exercises List

44 Best Bodyweight Exercises List

How did you score? How close is your diet to that recommended in this chapter? Are you surprised by any of the results of this assessment? What should you do next? Enter the results of this lab in the Preprogram Assessment column in Appendix C. If your daily diet meets all the recommended intakes, congratulations and keep up the good work. If the results of the assessment pinpoint areas of concern, then work with your food record on the previous page to determine what changes you could make to meet all the guidelines. Make changes, additions, and deletions until it conforms to all or most of the guidelines. Or, if you prefer, start from scratch to create a day’s diet that meets the guidelines. Use the chart below to experiment and record your final, healthy sample diet for one day. Then put what you learned from this exercise into practice in your daily life. After several weeks of your program, complete this lab again and enter the results in the Postprogram Assessment column of Appendix C. How do the results compare?

Choose three food items to evaluate. You might want to select three similar items, such as regular, low-fat, and nonfat salad dressing, or three very different items. Record the information from their food labels in the table below.

How do the items you chose compare? You can do a quick nutrient check by totaling the Daily Value percentages for nutrients you should limit (total fat, cholesterol, sodium) and the nutrients you should favor (dietary fiber, vitamin A, vitamin C, calcium, iron) for each food. Which food has the largest percent Daily Value sum for nutrients to limit? For nutrients to favor?

Use the nutritional information available from fast-food restaurants to complete the chart on this page for the last fast-food meal you ate. Add up your totals for the meal. Compare the values for fat, protein, carbohydrate, cholesterol, and sodium content for each food item and for the meal as a whole with the levels suggested by the Dietary Guidelines for Americans. Calculate the percent of total calories derived from fat, saturated fat, protein, and carbohydrate using the formulas given.

To get fast-food nutritional information, ask for a nutrition information brochure when you visit the restaurant, or visit restaurant websites: Arby’s (http://www.arbysrestaurant.com), Burger King (http://www.burgerking.com), Domino’s Pizza (http://www.dominos.com), Jack in the Box (http://www.jackinthebox.com), KFC (http://www.kfc.com), McDonald’s (http://www.mcdonalds.com), Subway (http://www.subway.com), Taco Bell (http://www.tacobell.com), Wendy’s (http://www.wendys.com).

If you haven’t recently been to a fast-food restaurant, fill in the chart for any sample meal you might eat.

For the Total column, add up the total grams of fat, carbohydrate, and protein contained in your sample meal and calculate the percentages based on the total calories in the meal. (Percentages may not total 100% due to rounding.) For cholesterol and sodium values, add up the total number of milligrams.

Recommended daily limits of cholesterol and sodium are divided by 3 here to give an approximate recommended limit for a single meal.

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Achieving and maintaining a healthy body weight is a serious public health challenge in the United States and a source of distress for many Americans. Under standards from the Dietary Guidelines for Americans, which is supported by the National Institutes of Health, about 69% of American adults are overweight, including 36% who are obese (Table 9.1 and Figure 9.1) . In 2009-2010, 35.5% of adult men and 35.8% of adult women were obese. The problems of overweight and obesity affect Americans of all ages. The American Academy of Child and Adolescent Psychiatry says that nearly one-third of American children and adolescents are overweight and between 16% and 33% are obese. And while millions struggle to lose weight, others fall into dangerous eating patterns such as binge eating or self-starvation.

Controlling body weight is a matter of controlling body fat. As explained in Chapter 6, the most important consideration for health is not total weight but body composition the proportion of fat to fat-free mass. Many people who are “overweight” are also “overfat,” and the health risks they face are due to the latter condition. Although this chapter uses the common terms weight management and weight loss, the goal for wellness is to adopt healthy behaviors and achieve an appropriate body composition, not to conform to rigid standards of total body weight.

Although not completely understood, managing body weight is not a mysterious process.

Healthy People 2020 sets a target obesity prevalence of not greater than 15% of all adults. source: Flegal, K. M., et al. 2012. Prevalence of obesity and trends in the distribution of body mass index among U.S. adults, 1999-2010. Journal of the American Medical Association 307(5): 491-497. calories consumed with calories expended in daily activities in other words, eating a moderate diet and getting regular physical activity.

This chapter explores the factors that contribute to the development of overweight and obesity as well as to eating disorders. It also takes a closer look at weight management through lifestyle and suggests specific strategies for reaching and maintaining a healthy weight.

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