Page 179 - Nutrition Essentials for Nursing Practice

C H A P T E R 7 Energy Balance 167

Weig ht gain 0 Weightloss

1500 cal intake

Decrease 2500 cal output
in body mass

■ F I G U R E 7 . 5 A negative energy balance: calorie intake is less than calorie output.

Calorie-Dense Items: choices for calorie-dense items, such as regular soft drinks, most desserts, fried foods, full-
food and beverages fat dairy products, high-fat meat, alcohol, and most fast foods, lowers calorie intake while
that provide relatively increasing nutrient intake (Box 7.3). Strategies that may make healthy eating easier include
high calories per eating out less often, bringing healthy snacks from home instead of relying on vending
amounts of vitamins, machine options, and stocking the pantry and refrigerator with only healthy items.
minerals, and other
beneficial substances. Note that the emphasis is on healthy and wholesome choices, not commercially pre-
pared “junk” foods that have been modified to be “fat free” or “sugar free.” Those labels
may give the impression that the food is also “calorie free,” but that is not necessarily true.
Fat-free milk is a good choice because milk is a fundamentally healthy food made healthier
by the elimination of fat. In contrast, fat-free cookies are still cookies—“treats” made with
sugar and refined flour—not an inherently healthy food. In both cases, these fat-free foods
still contain calories from protein and carbohydrates.

Eat Only to Relieve Hunger

Eating should not be used as a diversion from boredom, loneliness, anxiety, or stress, nor
should it be used in response to external cues, such as the time of day or commercial
advertising. Likewise, eating only to the point of satisfaction, and not until feeling “stuffed,”
by focusing on internal cues for satiety, helps control calorie intake. Mindful eating practices

Box 7.2 DIETARY GUIDELINES FOR AMERICANS, 2010 KEY
RECOMMENDATIONS TO BALANCE CALORIES TO MANAGE WEIGHT

■ Prevent and/or reduce overweight and obesity through improved eating and physical
activity behaviors.

■ Control total calorie intake to manage body weight. For people who are overweight
or obese, this will mean consuming fewer calories from foods and beverages.

■ Increase physical activity and reduce time spent in sedentary behaviors.
■ Maintain appropriate calorie balance during each stage of life—childhood, adolescence,

adulthood, pregnancy and breastfeeding, and older age.