Transcript Goodheart-Willcox Publisher | Guide to Good Food | Chapter 5

Chapter 5
Staying Active and
Managing Your Weight
Part 1
The Importance of Food
Objective
• Identify factors that affect your energy needs.
Basal Metabolism
Basal metabolism is the
amount of energy the human
body needs to stay alive and
carry on vital processes. Basal
metabolism varies depending on
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body size
body composition
age
health status
gland secretions
Physical Activity
The amount of energy
needed for physical activity
depends on
• intensity of activity
• body size
• temperature of
environment
Meeting Energy Needs
with Food
Energy comes from three nutrients
in foods:
• carbohydrates – 4 calories/gram
• proteins – 4 calories/gram
• fats – 9 calories / gram
 Which food pictured provides
mostly carbohydrates?
National Chicken Council
Objective
• Associate physical activity with overall fitness.
Benefits of Physical
Activity
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Toned muscles
Strong bones
Healthy skin
Reduced risks of heart
disease, high blood
pressure, diabetes, and
some cancers
 Which of these benefits do you
find most appealing?
How Much Activity
Do You Need?
• Adults: 30 minutes of moderate activity most
days of the week
• Children and teens: 60 minutes of moderate
activity daily
What Types of Activity
Should You Choose?
• Stretching movements for flexibility
• Lifting weights for strength
• Aerobic activities for cardiovascular health
How Can You Start Being
More Active?
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Begin increasing your activity level slowly.
Vary activities.
Choose activities that are fun and convenient.
Do activities with others.
Objective
• Examine factors that contribute to weight
problems and eating disorders.
Factors That Contribute
to Overeating
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Social occasions
Food marketing
Emotions
Habits
 What types of social occasions,
marketing techniques,
emotions, and habits affect
your eating behaviors?
Eating Disorders
Eating disorders are abnormal eating behaviors that risk
physical and mental health. Common eating disorders are
anorexia nervosa, bulimia nervosa, and binge eating
disorder. Personal stress seems to be a contributing
factor in these disorders.
See final slide for photo credit
Apply It!
Your aunt is a stay-at-home mom who is about 30 pounds
overweight. On most days, she has the television on for
four to five hours to keep her company. She sometimes
feels isolated from other adults. On weekends, she often
invites friends and family over for cookouts and potluck
meals.
 What factors do you think may be contributing to your aunt’s
weight problem?
Objective
• Explain the philosophy behind weight management.
Determining Healthy
Weight
You can assess whether your weight is healthy with
• body mass index
• skinfold test
• waist-to-hip ratio
Identifying Eating Habits
What?
Where?
When?
How
With
much? Whom?
raisin bran home
7:30 a.m.
1½ cups
Josh
milk
noon
1 cup
Nancy
cafeteria
Using a food log to keep track of what, where,
when, how much, and with whom you eat can help
you identify eating habits you may need to change.
Controlling Energy Intake
• Your body needs about 10 calories/pound to
support basal metabolism.
• You need an additional 4 calories/pound to support
a sedentary activity level or 10 calories/pound to
support a moderate activity level.
 Based on this information, how many
calories do you need each day to maintain
your present weight?
Underweight
Like being overweight,
being underweight can be
a weight management
issue. To promote
gradual weight gain
• take part in musclebuilding activities
regularly
• add 700 to 1,000
calories to daily diet
Key Question
What can you do to stay active
and manage your weight?
Other Questions to
Consider
• What special nutritional needs do athletes have?
• How effective are diet pills and other weight-loss
aids?
• What kinds of treatments are available to help
people with eating disorders?
Photo Credits
The image used herein was obtained from
IMSI’s Master Photos Collection
1895 Francisco Blvd. East
San Rafael, CA 94901-5506