1

What You Will Do

Identify strategies to manage weight.

Explain the role of nutrition and physical activity in weight management.

Analyze diet, exercise, physical activity, and a combination of both as methods of weight control.

Evaluate consumer issues related to physical fitness such as choosing services for weight management.

2

Term to Know

nutrient-dense foods 3

Maintaining a Healthy Body Composition

Now that you have learned to measure and evaluate your weight and body composition, you need to learn how to achieve and maintain a healthy weight and body composition.

4

Healthful Strategies to Manage Weight

These guidelines can help you to improve your eating and manage body weight: Evaluate your needs Be realistic Design a personal plan Become physically active Keep track of your progress 5

Nutrition and Physical Activity

To effectively make changes to your weight and body composition, you need to understand the relationship between: your eating plan, and your level of physical activity.

Each can be used to control your weight and body composition.

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Nutrition and Physical Activity

The healthiest and most effective method to lose or gain weight is to combine: a healthful eating plan, and a program of regular activity or exercise.

7

Nutrition and Physical Activity Term to Know

To lose weight: Adjust your eating plan by reducing calories and consuming

nutrient-dense foods

.

Nutrient-dense foods

Foods that are high in nutrients as compared with their calorie content.

Increase calorie expenditure through physical exercise.

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Nutrition and Physical Activity

To gain weight: Consume more calories while maintaining your physical activity level. Increase calorie intake by increasing consumption of complex carbohydrates.

Eat more than the minimum number of servings from each food group.

Follow a supervised resistance-training program.

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Nutrition and Physical Activity

To maintain your weight: Maintain a healthful eating plan.

Maintain the same amount of calorie intake.

Engage in a moderate level of physical activity.

10

Benefits of Achieving Your Goals

Increase your energy Increase your self-esteem Reduce your stress levels Reduce your risk for developing diseases 11

Lesson 4 Review Reviewing Facts and Vocabulary

1.

Vocabulary

Define

nutrient-dense foods

.

2.

Recall

How many calories must you burn beyond what you consume to lose a pound of fat?

nutrients, rather than calories.

3.

Recall

What type of physical activity is effective for a person who needs to gain weight?

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End of

Table of Contents

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