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Worksheet 9-3: Learn to “Shape Up” (Internet Exercise)
1. The use of salad dressing contributes to weight loss.
a. True
b. False
2. Research indicates that the body perceives calories associated with fluid intake differently than those
3. Even though club soda and seltzer are calorie free, seltzer is a better liquid source because it contains
4. What are the key practices associated with weight loss? Select all that apply.
5. In order to maintain weight loss, the best option is to _____.
a. include exercise
6. Looking at Table 1 on Step 5, how many calories (kcal) does Ralph need each day in order to
maintain his weight?
a. 2208
b. 1838
c. 2338
d. 1535
7. Looking at Table 1 on Step 6, match the pertinent fat gram limit information for the selected people.
a. Susan
b. Ralph
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8. In order to evaluate one’s resting metabolic rate, the measurement should be taken following
consumption of a light meal.
a. True
b. False
9. According to the information presented on this website, a person who eats a cheeseburger, small fries,
and a small Coke from McDonald’s ingests:
10. Match the food item with the common item that best represents an adequate serving size.
a. Nuts
b. Cheese
c. Fruit
d. Salad dressing
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Worksheet 9-4: Eating Attitudes Test
Answer these questions using the following responses:
A = Always
U = Usually
O = Often
S = Sometimes
R = Rarely
N = Never
Response Score*
_____ _____ 1. I am terrified about being overweight.
_____ _____ 2. I avoid eating when I am hungry.
_____ _____ 3. I find myself preoccupied with food.
_____ _____ 4. I have gone on eating binges where I feel that I may not be able to stop.
_____ _____ 5. I cut my food into very small pieces.
_____ _____ 6. I am aware of the calorie content of the foods I eat.
_____ _____ 17. I eat diet foods.
_____ _____ 18. I feel that food controls my life.
_____ _____ 19. I display self-control around food.
_____ _____ 20. I feel that others pressure me to eat.
_____ _____ 21. I give too much time and thought to food.
(1986): 8-9. (Eating Attitudes Test developed by Dr. Paul Garfinkel.)
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Worksheet 9-5: Exploring Eating Habits
To explore your eating habits, check all the answers that describe your food intake patterns. Then, consider possible
areas for improvement.
When do I usually eat?
_______ At mealtime.
_______ While studying.
_______ While preparing meals or clearing the table.
_______ When spending time with friends.
_______ While watching TV or participating in other activities.
_______ Anytime.
Where do I usually eat?
Why do I usually eat?
_______ It’s time to eat.
_______ I’m hungry.
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Worksheet 9-6: Exploring Food and Activity Choices
Does your BMI fall between 18.5 and 24.9? If so, you may want to maintain your weight. If not, you may need to
gain or lose weight to improve your fitness and health. Determine whether these food and activity choices are typical
of your lifestyle.
Food and activity choices
Frequency per week
Drink plenty of juice.
Eat energy-dense foods.
Drink plenty of water.
Eat nutrient-dense foods.
Eat slowly.
Eat small portions.
Limit snacks to healthful choices.
Limit television watching.
Participate in physical activity.
Select low-fat foods.
Share a restaurant meal or take home leftovers.
Eat peanut butter crackers between meals.
Eat three or more large meals a day.
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Worksheet 9-7: Evaluation of a Commercial Weight-Loss Program
1. Describe the food program promoted by the organization. Is the program flexible enough to allow people with
different foodways and lifestyles to use it successfully? Is it adaptable and easy to follow? Does it provide
variety? Does the program provide for weight maintenance after goal weight is achieved?
4. Describe any “case histories” you might overhear or learn about and your impressions of them. Do the stories
sound authentic? Do they sound as though the person’s weight loss was achieved sensibly? Do they present
facts? Do they contain any “magic bullets”?
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Worksheet 9-8: Chapter 9 Crossword Puzzle
1
2
3
4
5
6
7
8
9
10
11
12
13
Across:
Down:
3. Foods with high _____ help to promote weight gain.
9. Enzyme that plays a key role in the development of
obesity
13. FDA-approved drug that blocks fat absorption
4. Techniques that address behaviors associated with
5. Weight-loss plan that promises quick results and
can be dangerous
8. Techniques that address behaviors associated with
losing weight (1st word of answer; 2nd word is #4)
11. Protein that regulates energy balance in response to
the level of adipose tissue
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Handout 9-1: Proteins Involved in Regulation of Food Intake
and Energy Homeostasis
Protein
Concentration
Secreted from
Action
Adiponectin
Lower in obesity
Adipose tissue
Increases insulin
sensitivity
Ghrelin
Increases with fasting
Decreases after a meal
Lower in obesity
Stomach
Stimulates appetite
PYY
Lower in obesity
Increases after a meal
Small intestine
Suppresses appetite
Resistin
Higher in obesity
Adipose tissue, bone
marrow, and immune
system cells
Provides short-term
satiety
Opposes insulin
Visfatin
Higher in obesity
Adipose tissue
(specifically visceral)
Mimics glucose-
lowering effects of
insulin
Oxyntomodulin
Increases after a meal
Central nervous system
Suppresses appetite
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Handout 9-2: Weight-Loss Consumer Bill of Rights (An Example)
1. Warning: Rapid weight loss may cause serious health problems. Rapid weight loss is weight loss of
2. Consult your personal physician before starting any weight-loss program.
4. Qualifications of this provider are available upon request.
5. You have a right to:
• Ask questions about the potential health risks of this program and its nutritional content,
psychological support, and educational components.
• Receive an itemized statement of the actual or estimated price of the weight-loss program,
including extra products, services, supplements, examinations, and laboratory tests.
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Handout 9-3: Selected Herbal and Other Dietary Supplements
Marketed for Weight Loss
Product
Claims
Research Findings
Risks
Bitter orange a (Citrus
aurantium, a natural flavoring
that contains synephrine, a
compound structurally similar
Stimulates weight loss;
provides an alternative
to ephedra
Little evidence available
May increase blood
pressure; may interact with
drugs
toxic and carcinogenic
Conjugated linoleic acid
(CLA; a group of fatty acids
related to linoleic acid, but
with different cis– and trans–
configurations)
Reduces body fat and
suppresses appetite
Some evidence in animal
studies, modest fat loss in
human studies
None known
huang)
these products
seaweed)
ingredient derived from the
rind of the tropical fruit
Inhibits the enzyme that
converts citric acid to
fat; suppresses appetite
Ineffective
Toxicity symptoms
reported in animal studies;
headaches, respiratory and
gastrointestinal distress in
Ephedrine c (amphetamine–
like substance derived from
the Chinese ephedra herb ma
Speeds body’s
metabolism
Short-term weight loss
and dangerous side effects
Insomnia, tremors, heart
attacks, strokes, and death;
FDA has banned the sale of
humans
Pyruvate f (3-carbon
compound produced during
glycolysis)
Speeds body’s
metabolism
Modest weight loss with
high doses
GI distress
Yohimbine (derived from the
bark of a West African tree)
Promotes weight loss
Ineffective
Nervousness, insomnia,
anxiety, dizziness, tremors,
headaches, nausea,
vomiting, hypertension
a Marketed under the trade names Xenadrine EFX, Metabolife Ultra, NOW Diet Support.
b Marketed under the trade names Chitorich, Exofat, Fat Breaker, Fat Blocker, Fat Magnet, Fat Trapper, and Fatsorb.
to epinephrine)
Chromium (trace mineral)
Eliminates body fat
Ineffective; weight gain
reported when not
accompanied by exercise
Headaches, sleep
disturbances, and mood
swings; hexavalent form is
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Handout 9-4: Recommendations for a Weight-Loss Diet
Nutrient
Recommended Intake
kCalories
For people with BMI ≥35
Approximately 500 to 1000 kcalories per day
reduction from usual intake
For people with BMI between 27 and 35
Approximately 300 to 500 kcalories per day
reduction from usual intake
Total fat
30% or less of total kcalories
a People with high blood cholesterol should aim for less than 7 percent kcalories from saturated fat and
200 milligrams of cholesterol per day.
b Protein should be derived from plant sources and lean sources of animal protein.
c Carbohydrates and fiber should be derived from vegetables, fruits, and whole grains.
8 to 10% of total kcalories
Polyunsaturated fatty acids
Up to 10% of total kcalories
300 mg or less per day
Approximately 15% of total kcalories
55% or more of total kcalories
No more than 2400 mg of sodium or approximately
Calcium
1000 to 1500 mg per day
20 to 30 g per day
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Handout 9-5: The Claims and Truths of Fad Diets
The Claim: You can lose weight “easily.”
The Truth: Most fad diet plans have complicated rules that require you to calculate protein
requirements, count carbohydrate grams, combine certain foods, time meal intervals,
purchase special products, plan daily menus, and measure serving sizes.
The Claim: You can lose weight by eating a specific ratio of carbohydrate, protein, and fat.
The Truth: Weight loss depends on expending more energy than you take in, not on the proportion of
energy nutrients.
The Claim: High-protein diets energize the brain.
The Truth: The brain depends on glucose for its energy; the primary dietary source of glucose is
carbohydrate, not protein.
The Claim: Thousands of people have been successful with this plan.
The Truth: Authors of fad diets have not published their research findings in scientific journals.
171
Handout 9-6: Guidelines for Identifying Fad Diets
and Other Weight-Loss Scams
Fad Diets and Weight-Loss Scams
Healthy Diet Guidelines
They promise dramatic, rapid weight loss.
Weight loss should be gradual and not exceed 2 pounds
per week.
They promote diets that are nutritionally unbalanced
or extremely low in kcalories.
Diets should provide:
• A reasonable number of kcalories (not fewer than
a variety of foods from each of the food groups
• At least 1 liter (about 1 quart) of water daily or 1
milliliter per kcalorie daily—whichever is more
They use liquid formulas rather than foods.
Foods should accommodate a person’s ethnic background,
taste preferences, and financial means.
They attempt to make clients dependent upon special
foods or devices.
Programs should teach clients how to make good choices
from the conventional food supply.
supposedly qualified to give guidance in nutrition
and/or general health.
be objectionable because of the obvious conflict of interest
that exists when providers profit directly from products
they recommend and sell.
They collect large sums of money at the start or
require that clients sign contracts for expensive, long-
term programs.
Programs should be reasonably priced and run on a pay–as–
you-go basis.
They fail to inform clients of the risks associated with
weight loss in general or the specific program being
promoted.
They should provide information about dropout rates, the
long-term success of their clients, and possible diet side
effects.
amino acid supplements (e.g., arginine, ornithine),
They fail to provide for weight maintenance after the
program ends.
They should provide a plan for weight maintenance after
successful weight loss.