Transcript Lesson 1: Maintaining a healthy weight

Unit 4: Nutrition
How Many Calories are in a Pound?
3,500 Calories
The Calorie Connection
 Calories are units used to measure the energy found in
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food.
If you consume more calories than your body needs,
you will gain weight.
The balance between the calories you take in and
those you burn is called energy balance.
Your metabolism-the process by which the body
breaks down substances and gets energy from foodconverts the food you eat into fuel.
It takes about 3,500 calories to equal 1 pound of body
fat.
How Many Calories?
 A gram of fat contains nine calories while a gram of
protein or carbohydrate contains four.
 Sugar contains more calories than fresh vegetables and
fruits, which are higher in water and fiber.
 Food preparation also plays a role in how many
calories a food delivers.
 Fried foods, or those served with a cream sauce or
otherwise prepared in a way that adds extra fats and
sugars, are likely to be high in calories.
Maintaining a Healthy Weight
Body Mass Index
Body Composition
 To maintain a healthy weight,
 The ratio of fat to lean tissue
burn the same amount of
calories that are consumed.
 BMI-a measure of body
weight relative to height.
 A person who is muscular, for
instance, may have a higher
BMI but still be healthy
in your body.
 Skin-fold testing-one method
to measure.
 It involves measuring the
thickness of skin folds at
different points on the body
to figure out how much fat is
stored beneath the skin.
BMI Worksheet
 http://www.nhlbi.nih.gov/guidelines/obesity/BMI/bm
icalc.htm
 http://www.cdc.gov/healthyweight/assessing/bmi/
 http://www3.rtd-
denver.com/content/Wellness&Rehab/Archives/welln
ess_program/body_mass_index.pdf
Your Weight and Your Health
Weighing Too Much
Weighing Too Little
 More than 13% of teens in the
 Underweight-or below the
U.S. are overweight.
 Has tripled since the 1980s.
 Teens who are overweight may
be at a risk of becoming obesehaving an excess of body fat.
 Some people are overweight
because of heredity or genetics.
 Some people may have a slow
metabolism.
standard weight range for
your height, also carries
health risks.
 Some thin people may have
trouble fighting off disease.
 Teens may be thin because
their bodies are growing very
quickly.
Managing Your Weight
 If your weight is in a healthy range, you most likely don’t
have to worry about the amount of calories you consume.
 If you want to lose or gain weight, you’ll need to adjust the
amount of calories you take in, the number of calories you
burn through physical activity, or both.
 Some healthful ways to manage your weight:
 Target a healthy weight.
 Set realistic goals.
 Personalize your plan.
 Put your goals and plan in writing.
 Evaluate your progress.
Healthful Ways to Lose Weight
 Choose nutrient-dense foods.
 Watch portion sizes.
 Eat fewer foods that are high in fats and added sugars.
 Enjoy your favorite foods in moderation.
 Be active.
 Tone your muscles.
 Stay hydrated.
Healthful Ways to Gain Weight
 Select foods from the five major food groups that are
higher in calories.
 Choose higher-calories, nutrient-rich foods.
 Examples-nuts, dried fruits, cheese, and avocados.
 Eat nutritious snacks.
 Get regular physical activity.
Physical Activity and Weight
Management
 Physical activity can help you lose or maintain a
healthy weight.
 Some added benefits of regular physical activity:
 It helps relieve stress.
 It promotes a normal appetite response.
 In increases self-esteem, which helps you keep your plan
on track.
 It helps you feel more energetic.