Transcript Chapter 6 Managing Weight And Body Composition
Chapter 6 Managing Weight And Body Composition
Maintaining a Health Weight
Lesson 1
Page 144-150
Read each statement below and respond by selecting item. Select yes yes , sometimes , or no for each only for items you practice regularly or are sure about.
1. I try to keep my weight within a healthy range.
a yes b sometimes c no 2. I try to eat a variety of nutritious foods, even when I am attempting to lose or gain weight.
a yes b sometimes c no 3. To achieve a healthy weight, I follow the ABCs of good health as described in the a yes Dietary Guidelines for Americans.
b sometimes c no 4. When participating in physical activities, I select activities that I enjoy and that fit my personality.
a yes b sometimes c no 5. I would not fast or go on a quick weight-loss or weight-gain diet.
a yes b sometimes c no
6. When I compete in athletics, I follow a balanced eating plan with a variety of foods.
a yes b sometimes c no 7. I drink plenty of water before, during, and after exercise.
a yes b sometimes c no 8. I do not substitute nutrient supplements, such as vitamin pills, for a sensible eating style.
a yes b sometimes c no 9. When managing my weight, I set realistic goals.
a yes b sometimes c no 10. I understand that dietary supplements must be used carefully.
a yes b sometimes c no
Managing Weight and Body Composition
Quick Start – On a sheet of paper, list three feelings a person might have about his or her body’s appearance. Then write down three factors that might influence these things.
Managing Weight and Body Composition
Body Image – The way you see your body.
**In order to maintain your present weight…. The calories you consume must equal the calories your body burns.
Calories: Their Source
– Carbohydrates - 4 calories per gram – Proteins – 4 calories per gram – Fat – 9 calories per gram
Managing Weight and Body Composition
One pound of body fat equals about 3,500 calories
Eating 500 fewer calories per day than you need to maintain your weight will result in the loss of one pound of body fat after one week ( 500 calories per day x 7 days = 3,500 calories).
You can also increase your physical activity 500 calories per day and lose one pound per week.
DETERMINING YOUR APPROPRIATE WEIGHT RANGE
Body Mass Index – A ratio that allows you to assess your body size in relation to your height and weight.
****Keep in mind that many different ratios of height to weight can be healthy. Teens grow at different rates and in different ways. There is no single size, shape, or growth pattern that is normal for everyone.
BMI = weight (in pounds) x 703 / height (in inches)2
http://www.hoptechno.com/bmi-chart.png
http://www.vertex42.com/ExcelTemplates/Images/bmi-chart.gif
DETERMINING YOUR APPROPRIATE WEIGHT RANGE
Diet and Fitness are the two things that affect BMI the most.
Overweight – A condition in which a person is heavier than the standard weight range for his or her height.
Obesity – Having an excess amount of body fat.
Weight Related Health Risks
Cardiovascular Disease
Type 2 Diabetes
Cancer
High Blood Pressure
Osteoarthritis – A joint disease
Underweight: A Health Risk
Underweight – A condition in which a person is less than the standard weight range for his or her height.
– Some teens are very thin due to genetics or
fast metabolism
– If very thin, little stored fat to provide body
with energy for health and growth
May lead to fatigue and decreased ability to fight illness
HEALTHFUL WAYS TO MANAGE WEIGHT
Target your appropriate weight
Set realistic goals
Personalize your plan
Put your goal and plan in writing
Evaluate your progress
HEALTHY WEIGHT LOSS STRATEGIES
Eat 1,700 to 1,800 calories daily to meet your body’s energy needs
– Eating less than 1,400 calories a day may cause you to miss
essential nutrients
Include your favorites in moderation
– Eat smaller portions of higher calorie foods and eat them less
frequently
Eat a variety of low-calorie, nutrient dense foods (foods that are high in nutrients compared with their calorie content)
– Whole grain products, vegetables, and fruits
Drink plenty of water – 8 glasses a day
HEALTHY WEIGHT GAIN STRATEGIES
Increase your calorie intake
– Choose foods high in complex carbohydrates such as breads,
pasta, and potatoes.
– Limit foods high in fat and sugar
Eat often and take second helpings
Eat nutritious snacks
– Snack two or three hours before meals to avoid spoiling your
appetite
Build muscle = Gain weight
– Increase muscle mass with a supervised resistance training
program
PHYSICAL ACTIVITY AND WEIGHT MANAGEMENT
Regular exercise should be part of any weight management plan
– Aerobic exercise burns calories and helps you
lose fat
– Weight lifting or resistance training will
increase muscle mass and produce a firm, lean body shape.
– Muscle is more efficient than fat at burning
calories
– Physical activity relieves stress – Physical activity promotes a healthy appetite
response
– Physical activity increases self-esteem
Fad Diets and Eating Disorders LESSON 2
Page 151-156
Fad Diets and Eating Disorders
Quick Start – Write the term diet in the center of a sheet of paper. Around this term, write five words or phrases that come to mind when you hear the word diet.
Fad Diets
Fad Diets – Weight loss plans that are popular for only a short time.
The Bottom Line
The traditional weight loss method emphasizing a well balanced diet fruits & vegetables, dairy and meat/fish, low in total fats, with a variety of foods including grains, saturated fats and and improved health. trans fats in addition to being physically active can result in long lasting weight loss
This does not sound too exciting, and let's face it - fad diets sure do know how to hook us, don't they? However, the traditional weight loss method stands the test of time for a simple reason: It works!
Ten Signs of a Fad Diet
1. Promises a large or fast weight loss (more than one to two pounds per week) 2. Does not include suggestions to consult with your doctor or a registered dietitian 3. Encourages you to eliminate food groups (such as grains) or eat from a limited selection of foods 4. Offers rigid menus that don't consider your likes, dislikes and lifestyles 5. Neglects active living or lifestyle changes
Ten Signs of a Fad Diet
6. Provides far fewer calories than what is needed for an energized, healthy lifestyle 7. Contradicts what most trusted health professionals say 8. Depends on special products, supplements or treatments 9. Has miraculous claims 10. Relies on testimonials and anecdotes rather than scientific evidence
Diets
Liquid Diets--A person on a liquid diet replaces all of his or her food intake with a special liquid formula. These VERY low calorie diets, do not meet the body’s energy needs.
Fasting--To fast is to abstain from eating. Without a fresh supply of nutrients daily, your body begins breaking down protein stored in muscle tissue for energy.
Diets
Diet Pills--Many diet pills work by suppressing appetite. They may cause drowsiness, anxiety, a racing heart, or other serious side effects. Diet pills may also become addictive.
Weight Cycling – The repeated pattern of loss and regain of body weight. Also called yo-yo dieting.
EATING DISORDERS
Eating Disorder – An extreme harmful eating behavior that can cause serious illness or even death.
**About 90% of those with eating disorders are female
**It’s estimated that 1% of females 16 to 18 have this illness
EATING DISORDERS
Anorexia Nervosa – A disorder in which the irrational fear of becoming obese results in severe weight loss from self-imposed starvation.
Symptoms of Anorexia Nervosa:
Extremely low calorie intake
An obsession with exercising
An unusual interest in food
A distorted body image
Denial of a eating problem
Health Consequences of Anorexia Nervosa
A drastic reduction in body fat may cause females to stop menstruating
Loss of bone density
Low body temperature
Low blood pressure
Slow metabolism
Reduction in organ size
Bulimia Nervosa
Bulimia Nervosa – A disorder in which some form of purging or clearing of the digestive tract follows cycles of overeating.
A person with bulimia often fasts or follows a strict diet and then binges. After eating, the person may vomit or take laxatives to purge the food from the body.
Health Consequences of Bulimia Nervosa:
Dehydration
Kidney damage
Irregular heartbeat
Vomiting:
– Destroys tooth enamel – Damages the tissues of the stomach,
esophagus, and mouth
Treatment
Treatment may include stay at a clinic or hospital and also requires psychological counseling.
Treatment of bulimia usually include medication and psychological counseling.
Binge Eating Disorder
Binge Eating Disorder – A disorder characterized by compulsive overeating.
Nutrition For Individual Needs
Lesson 3
Pages 157-163
Nutrition For Individual Needs
Quick Start – An individual’s nutritional needs change throughout his or her life. Brainstorm a list of times in a person’s life during which nutritional needs may change. Briefly explain each of your choices.
Performance Nutrition
The Training Diet
– Best eating plan for athletes is one that is
balanced, moderate, and varied.
– Body’s need for protein, vitamins, and minerals
does not change greatly when training for sports or competition.
– Yet, physical activity burn calories so athletes
and active individuals need to eat more calories from nutrient-dense foods to maintain their weight and energy levels when training.
Performance Nutrition
Hydration
– Body naturally loses fluids through
perspiration, breathing, and waste elimination
– Amount of fluids lost increases during
physical activity, especially in hot weather
– These fluids must be replaced to avoid
dehydration and heatstroke
Performance Nutrition
Electrolytes
– Minerals that help maintain the body’s
fluid balance. The minerals sodium, chloride, and potassium are all electrolytes
– To maintain body’s electrolyte balance –
take in as much water and electrolytes as you lose through perspiration and body wastes
Performance Nutrition
Drink 16 to 24 ounces of fluids two to three hours before a heavy workout
Drink 6 to 12 ounces of fluids every 15 to 20 minutes during heavy workouts
Rehydration – restoring lost body fluids
– Drink 16 ounces of fluid for every pound of
body weight lost through sweat
– Plain water is best
Performance Nutrition
“Making Weight”
– In sports such as wrestling and boxing
contestants compete in weight classes
– Maintaining a certain weight is
important
– Always compete at a weight that’s right
for you
Performance Nutrition
Losing Weight
– Competing in a weight class below your
healthy weight can be dangerous
– Fasting, crash dieting, or trying to sweat off
extra weight before weigh-in can cause dehydration and harm your performance and health
– Over time such practices can lead to a loss of
muscle mass
– If losing weight is needed, follow a sensible
plan and try to lose only one-half pound to one pound each week
Performance Nutrition
Gaining Weight
– Program that combines balanced nutrition and
exercise is the healthy way to gain weight
– Supervised resistance-training or weight-lifting
program can help build muscle mass
– Extra calories should come from nutrient dense
foods, not from protein supplements
– Slow, steady weight gain is best = one or two
pounds per week
– Using anabolic steroids or other body building
drugs not healthy
Many of these drugs have serious side effects
Use of these drugs is illegal
Performance Nutrition
Eating Before Competition
– Eat 3 to 4 hours before competition to allow
the stomach to empty
– Also gives athlete the necessary energy and
keeps him or her free from hunger pains while competing
– Pre Competition Meal
High in carbohydrates and low in fat and protein, both of which stay in the digestive system longer Pasta, rice, vegetables, breads, and fruits best Drink plenty of water before, during, and after
Performance Nutrition
Vegetarianism Vegetarian – person who eats mostly or only plant foods
Religious or cultural reasons Concern for environment Concern for how food animals are raised or slaughtered
Health reasons – cutting out saturated fats and cholesterol from animal products may reduce risk of cardiovascular disease and some cancers Consume more fruits, vegetables, and whole grains
Vegetarian Eating Plans
Lacto-ovo Vegetarianism
– Dairy (lacto) foods and eggs (ovo) in addition to foods
from plant sources
Lacto Vegetarianism Dairy foods in addition to foods from plant sources
Ovo Vegetarianism Eggs and foods from plant sources. Fortified soy milk and soy cheese are often substituted for dairy products
Vegan Foods from plant sources only. Fortified soy milk and soy cheese are often substituted for dairy products
Vegetarians Meeting Nutrient Needs
– Vegetarians need to eat a variety of incomplete
proteins
– Must also get enough iron, zinc, and B
vitamins, nutrients often found in animal products
– Eat adequate amounts of various nutrient-
dense foods, including fruits, vegetables, leafy greens, whole grains, nuts, seeds, legumes, dairy foods, or eggs
Dietary Supplements
Risks of Dietary Supplements
– Megadose – a very large amount of a dietary
supplement; can be dangerous
– Vitamins A, D, E, and K are stored in body fat
and may cause toxicity in large amounts
Herbal Supplement – chemical substance from plants that may be sold as a dietary supplement
– Often sold as “natural” – However, claims not based on scientific
evidence
Nutrition During Pregnancy
Pregnancy
– A developing fetus depends on its mother for all its needs – Pregnant females must eat healthy and avoid harmful
substances such as tobacco, alcohol, and other drugs
– Pregnant females encouraged to increase intake of certain
nutrients
Folate – Getting enough folic acid early in pregnancy can prevent spinal defects in the developing fetus.
Iron – Increased blood volume during pregnancy produces an increased demand for iron.
Calcium – Calcium helps build the bones and teeth of the developing fetus and replaces any calcium taken from the mother’s bones.
Nutrition For Infants And Young Children
Breastfeeding is the best way to feed infants. If breastfeeding isn’t possible, fortified formulas provide the nutrients that infants need.
As the baby grows, breast milk or formula is supplemented with a variety of foods, usually starting with cereal grains, then vegetables and fruits, and then meat or poultry.
After a child’s first birthday, many parents substitute whole milk for formula or breast milk. The fats in the whole milk provide essential nutrients for a child’s developing nervous system. By this time, most children are eating a variety of foods.
Nutrition And Older Adults
Most older adults can get all the calories and nutrients they need each day by following the recommendations in the Dietary Guidelines.
In certain cases, health care providers might recommend a dietary supplement to help meet their nutrient needs.