Chapter 11

Managing Weight and Eating Disorders

Lesson 1

• Maintaining a healthy weight helps you protect your health and prevent disease.

• You maintain your weight by taking in as many calories as you use.

• 3500 calories equal 1 pound• Metabolism – process by which the body

breaks down substances and gets energy from food

Lesson 1 Continued

• Body mass index and body composition help you judge whether your weight is healthy.

• BMI – a measure of body weight relative to height

• Overweight – heavier than the standard weight range for your height

• Underweight – lighter than the standard weight range for your height

Lesson 1 Continued

• Being either overweight or underweight carries health risks.

• Obese – having an excess of body fat• Body composition – the ratio of fat to lean body tissue in

your body• Managing your weight:

– Target a healthy weight– Set realistic goals– Personalize your plan– Put your goals and plan in writing– Evaluate your progress

Lesson 1 Continued

• Healthy ways to lose weight:– Choose nutrient-dense foods– Watch portion sizes– Eat fewer foods high in fats and sugars– Enjoy your favorite foods in moderation– Be active– Tone your muscles– Stay hydrated

Lesson 1 Continued

• Healthy ways to gain weight:– Select foods from the five major food groups that are higher

in calories– Choose higher –calorie, nutrient-rich foods– Eat nutritious snacks– Regular physical activity

• Physical activity:– Helps relieve stress– Increases self-esteem– Promotes a normal appetite– Helps you feel more energetic

Lesson 2

• Poor body image may lead to unhealthy and harmful eating habits.

• The media and other influences can affect your body image.

• Body image – the way you see your body• Fad diets are neither safe nor reliable.• Fad diets – weight-loss plans that tend to be

popular for only a short period

Lesson 2 Continued

• Weight cycling – a repeated pattern of losing and regaining body weight

• Eating disorders are extreme and dangerous eating behaviors that require medical attention.

• Eating disorders – extreme, harmful eating behaviors that can cause serious illness or even death

Lesson 2 Continued

• Anorexia nervosa – eating disorder in which an irrational fear of weight gain leads people to starve themselves

• Health consequences of anorexia:– Brittle bones– Drop in body temperature, heart rate, and blood

pressure– Reduction in organ size– Heart problems and sudden cardiac death

Lesson 2 Continued

• Bulimia nervosa – eating disorder that involves cycles of overeating and purging, or attempts to rid the body of food

• Bulimia possible health consequences:– Dehydration– Sore and inflamed throat– Swollen glands– Damaged teeth– Damage to the stomach, intestines, or kidneys– Irregular heart rhythms, heart failure, and death

Lesson 2 Continued

• Binge eating disorder – an eating disorder in which people overeat compulsively

• Binge eating disorder consequences:– Becoming overweight or obese– Developing the health problems associated with

obesity• Eating disorders are serious illnesses that

require medical help.

Lesson 3

• Nutritional needs will change throughout your life.

• Lifelong nutritional needs:– Age – your calorie needs will change as you get

older– Gender – females tend to need fewer calories but

more of some nutrients than males– Activity level – the more active you are, the more

calories your body needs

Lesson 3 Continued

• Vegetarian – a person who eats mostly or only plant-based foods

• Types of vegetarians:– Vegans – eat only plant-based foods – Lacto-ovo – also include dairy foods and eggs in

their diet– Lacto – also include dairy foods in their diet– Ovo – also include eggs in their diet

Lesson 3 Continued

• People choose to be vegetarians for different reasons:– Health reasons– Religious, cultural, or economic reasons– Personal preference

• Dietary supplements – products that supply one or more nutrients as a supplement to, not a substitute for, healthful foods

Lesson 3 Continued

• Health conditions:– Diabetes – control carbohydrate intake to control

blood sugar– Food allergies – avoid what they are allergic to– Lactose intolerant – avoid dairy products or use

lactase tablets or liquid– Celiac disease – avoid grains and grain-based products– High blood pressure – reduce salt intake– High cholesterol – reduce intake of saturated fats and

trans fats

Lesson 3 Continued

• Nutrition for athletes:– A balanced diet– More protein and carbohydrates– More calories to provide more energy– More calories from nutrient-dense foods

• Dehydration – you need to try and drink 64 oz of water a day to make sure you stay hydrated

• Performance enhancers – substances that boost athletic ability

Lesson 3 Continued

• Avoid performance enhancers:– Anabolic steroids – used to boost muscle growth– Androstenedione – used to build muscles– Creatine – helps release energy– Energy drinks – provide energy

• All of these have dangerous side effects.• Supplements – these substances should be

used very carefully as some of these can be very dangerous if not monitored correctly.