Chapter 6Chapter 6

Managing Weight Managing Weight

AndAnd

Body CompositionBody Composition

Lesson 1Lesson 1

Page 144-150Page 144-150

Managing Weight and Body Managing Weight and Body CompositionComposition

LESSON 1 – LESSON 1 –

Maintaining a Healthy WeightMaintaining a Healthy Weight

Quick Start – On a sheet of paper, Quick Start – On a sheet of paper, list three feelings a person might list three feelings a person might have about his or her body’s have about his or her body’s appearance. Then write down appearance. Then write down three factors that might influence three factors that might influence these things.these things.

Body ImageBody Image – The way you see your – The way you see your body.body.

**In order to maintain your present **In order to maintain your present weight…. The calories you consume weight…. The calories you consume must equal the calories your body must equal the calories your body burns.burns.

Calories: Their SourceCalories: Their Source Carbohydrates - 4 calories per gramCarbohydrates - 4 calories per gram Proteins – 4 calories per gramProteins – 4 calories per gram Fat – 9 calories per gramFat – 9 calories per gram

Eating 500 fewer calories per Eating 500 fewer calories per day than you need to maintain day than you need to maintain your weight will result in the loss your weight will result in the loss of one pound of body fat after of one pound of body fat after one week ( 500 calories per day one week ( 500 calories per day x 7 days = 3,500 calories). x 7 days = 3,500 calories).

You can also increase your You can also increase your physical activity 500 calories per physical activity 500 calories per day and lose one pound per day and lose one pound per week.week.

DETERMINING YOUR APPROPRIATE DETERMINING YOUR APPROPRIATE WEIGHT RANGE WEIGHT RANGE

Body Mass IndexBody Mass Index – A ratio that allows – A ratio that allows you to assess your body size in you to assess your body size in relation to your height and weight.relation to your height and weight.

****Keep in mind that many different ****Keep in mind that many different ratios of height to weight can be ratios of height to weight can be healthy. Teens grow at different healthy. Teens grow at different rates and in different ways. There is rates and in different ways. There is no single size, shape, or growth no single size, shape, or growth pattern that is normal for everyone.pattern that is normal for everyone.

BMI = weight (in pounds) x 703 / BMI = weight (in pounds) x 703 / height (in inches)2height (in inches)2

Diet and Fitness are the two things Diet and Fitness are the two things that affect BMI the most.that affect BMI the most.

OverweightOverweight – A condition in which – A condition in which a person is heavier than the a person is heavier than the standard weight range for his or standard weight range for his or her height.her height.

ObesityObesity – Having an excess amount – Having an excess amount of body fat.of body fat.

Weight Related Health Weight Related Health RisksRisks

Cardiovascular DiseaseCardiovascular Disease Type 2 DiabetesType 2 Diabetes CancerCancer High Blood PressureHigh Blood Pressure Osteoarthritis – A joint diseaseOsteoarthritis – A joint disease

Underweight – A condition in Underweight – A condition in which a person is less than the which a person is less than the standard weight range for his or standard weight range for his or her height.her height.

HEALTHFUL WAYS TO HEALTHFUL WAYS TO MANAGE WEIGHTMANAGE WEIGHT

Target your appropriate weightTarget your appropriate weight Set realistic goalsSet realistic goals Personalize your planPersonalize your plan Put your goal and plan in writingPut your goal and plan in writing Evaluate your progressEvaluate your progress

HEALTHY WEIGHT LOSS HEALTHY WEIGHT LOSS STRATEGIESSTRATEGIES

Eat 1,700 to 1,800 calories daily to Eat 1,700 to 1,800 calories daily to meet your body’s energy needsmeet your body’s energy needs

Include your favorites in moderationInclude your favorites in moderation Eat a variety of low-calorie, nutrient Eat a variety of low-calorie, nutrient

dense foodsdense foods Drink plenty of waterDrink plenty of water Nutrient Dense Foods – Food that are Nutrient Dense Foods – Food that are

high in nutrients compared with their high in nutrients compared with their calorie content. Ex. Whole grain calorie content. Ex. Whole grain products, vegetables, and fruits.products, vegetables, and fruits.

HEALTHY WEIGHT GAIN HEALTHY WEIGHT GAIN STRATEGIESSTRATEGIES

Increase your calorie intakeIncrease your calorie intake Eat often and take second Eat often and take second

helpingshelpings Eat nutritious snacksEat nutritious snacks Build muscleBuild muscle

LESSON 2 LESSON 2

Fad Diets and Eating DisordersFad Diets and Eating Disorders

Page 151-156Page 151-156

Fad Diets and Eating Fad Diets and Eating DisordersDisorders

Quick Start – Write the term diet Quick Start – Write the term diet in the center of a sheet of paper. in the center of a sheet of paper. Around this term, write five Around this term, write five words or phrases that come to words or phrases that come to mind when you hear the word mind when you hear the word diet.diet.

Fad DietsFad Diets Fad DietsFad Diets – Weight loss plans that are – Weight loss plans that are

popular for only a short time.popular for only a short time.

The Bottom LineThe Bottom Line

The traditional weight loss method The traditional weight loss method emphasizing a emphasizing a well-balanced dietwell-balanced diet with a variety with a variety of foods including grains, fruits & vegetables, dairy of foods including grains, fruits & vegetables, dairy and meat/fish, low in total fats, and meat/fish, low in total fats, saturated fatssaturated fats and and trans fatstrans fats in addition to being physically active can in addition to being physically active can result in long lasting weight loss and improved result in long lasting weight loss and improved health. This doesn't sound too exciting, and let's health. This doesn't sound too exciting, and let's face it - fad diets sure do know how to hook us, face it - fad diets sure do know how to hook us, don't they? However, the traditional weight loss don't they? However, the traditional weight loss method stands the test of time for a simple method stands the test of time for a simple reason: It works!reason: It works!

Ten Signs of a Fad DietTen Signs of a Fad Diet Promises a large or fast weight loss Promises a large or fast weight loss

(more than one to two pounds per week) (more than one to two pounds per week) Does not include suggestions to consult Does not include suggestions to consult

with your doctor or a registered dietitian with your doctor or a registered dietitian Encourages you to eliminate food groups Encourages you to eliminate food groups

(such as grains) or eat from a limited (such as grains) or eat from a limited selection of foods selection of foods

Offers rigid menus that don't consider Offers rigid menus that don't consider your likes, dislikes and lifestyles your likes, dislikes and lifestyles

Neglects active living or lifestyle changes Neglects active living or lifestyle changes

Ten Signs of a Fad DietTen Signs of a Fad Diet

Provides far fewer calories than what Provides far fewer calories than what is needed for an energized, healthy is needed for an energized, healthy lifestyle lifestyle

Contradicts what most trusted health Contradicts what most trusted health professionals say professionals say

Depends on special products, Depends on special products, supplements or treatments supplements or treatments

Has miraculous claims Has miraculous claims Relies on testimonials and anecdotes Relies on testimonials and anecdotes

rather than scientific evidencerather than scientific evidence

Diets Diets

Liquid Diets-Liquid Diets--A person on a liquid diet -A person on a liquid diet replaces all of his or her food intake replaces all of his or her food intake with a special liquid formula. These with a special liquid formula. These VERY low calorie diets, do not meet VERY low calorie diets, do not meet the body’s energy needs.the body’s energy needs.

Fasting--Fasting--To fast is to abstain from To fast is to abstain from eating. Without a fresh supply of eating. Without a fresh supply of nutrients daily, your body begins nutrients daily, your body begins breaking down protein stored in breaking down protein stored in muscle tissue for energy.muscle tissue for energy.

Diet Pills--Diet Pills--Many diet pills work by Many diet pills work by suppressing appetite. They may suppressing appetite. They may cause drowsiness, anxiety, a cause drowsiness, anxiety, a racing heart, or other serious side racing heart, or other serious side effects. Diet pills may also effects. Diet pills may also become addictive.become addictive.

Weight CyclingWeight Cycling – The repeated – The repeated pattern of loss and regain of body pattern of loss and regain of body weight. Also called yo-yo dieting.weight. Also called yo-yo dieting.

EATING DISORDERSEATING DISORDERS

Eating Disorder – An extreme Eating Disorder – An extreme harmful eating behavior that can harmful eating behavior that can cause serious illness or even cause serious illness or even death.death.

**About 90% of those with eating **About 90% of those with eating disorders are femaledisorders are female

**It’s estimated that 1% of females **It’s estimated that 1% of females 16 to 18 have this illness16 to 18 have this illness

Anorexia NervosaAnorexia Nervosa – A disorder in – A disorder in which the irrational fear of which the irrational fear of becoming obese results in becoming obese results in severe weight loss from self-severe weight loss from self-imposed starvation.imposed starvation.

Symptoms of Anorexia Symptoms of Anorexia Nervosa:Nervosa:

Extremely low calorie intakeExtremely low calorie intake An obsession with exercisingAn obsession with exercising An unusual interest in foodAn unusual interest in food A distorted body imageA distorted body image Denial of a eating problemDenial of a eating problem

Health Consequences of Health Consequences of Anorexia NervosaAnorexia Nervosa

A drastic reduction in body fat A drastic reduction in body fat may cause females to stop may cause females to stop menstruatingmenstruating

Loss of bone densityLoss of bone density Low body temperatureLow body temperature Low blood pressureLow blood pressure Slow metabolismSlow metabolism Reduction in organ sizeReduction in organ size

Bulimia NervosaBulimia Nervosa

Bulimia NervosaBulimia Nervosa – A disorder in – A disorder in which some form of purging or which some form of purging or clearing of the digestive tract clearing of the digestive tract follows cycles of overeating.follows cycles of overeating.

A person with bulimia often fasts A person with bulimia often fasts or follows a strict diet and then or follows a strict diet and then binges. After eating, the person binges. After eating, the person may vomit or take laxatives to may vomit or take laxatives to purge the food from the body.purge the food from the body.

Health Consequences of Health Consequences of Bulimia Nervosa:Bulimia Nervosa:

DehydrationDehydration Kidney damageKidney damage Irregular heartbeatIrregular heartbeat Vomiting:Vomiting: Destroys tooth enamelDestroys tooth enamel Damages the tissues of the Damages the tissues of the

stomach, esophagus, and mouthstomach, esophagus, and mouth

TreatmentTreatment

Treatment may include stay at a Treatment may include stay at a clinic or hospital and also clinic or hospital and also requires psychological requires psychological counseling.counseling.

Treatment of bulimia usually Treatment of bulimia usually include medication and include medication and psychological counseling.psychological counseling.

Binge Eating DisorderBinge Eating Disorder

Binge Eating Disorder Binge Eating Disorder – A – A disorder characterized by disorder characterized by compulsive overeating.compulsive overeating.

Lesson 3Lesson 3

Nutrition For Individual NeedsNutrition For Individual Needs

Pages 157-163Pages 157-163

Nutrition For Individual Nutrition For Individual NeedsNeeds

Quick Start – An individual’s Quick Start – An individual’s nutritional needs change nutritional needs change throughout his or her life. throughout his or her life. Brainstorm a list of times in a Brainstorm a list of times in a person’s life during which person’s life during which nutritional needs may change. nutritional needs may change. Briefly explain each of your Briefly explain each of your choices.choices.

Nutrition Throughout The Nutrition Throughout The Life SpanLife SpanPregnancyPregnancy

Folate – Getting enough folic acid early in Folate – Getting enough folic acid early in pregnancy can prevent spinal defects in the pregnancy can prevent spinal defects in the developing fetus.developing fetus.

Iron – Increased blood volume during Iron – Increased blood volume during pregnancy produces an increased demand pregnancy produces an increased demand for iron.for iron.

Calcium – Calcium helps build the bones and Calcium – Calcium helps build the bones and teeth of the developing fetus and replaces teeth of the developing fetus and replaces any calcium taken from the mother’s bones.any calcium taken from the mother’s bones.

Nutrition For Infants And Nutrition For Infants And Young ChildrenYoung Children

Breastfeeding is the best way to feed infants. Breastfeeding is the best way to feed infants. If breastfeeding isn’t possible, fortified If breastfeeding isn’t possible, fortified formulas provide the nutrients that infants formulas provide the nutrients that infants need. need.

As the baby grows, breast milk or formula is As the baby grows, breast milk or formula is supplemented with a variety of foods, usually supplemented with a variety of foods, usually starting with cereal grains, then vegetables starting with cereal grains, then vegetables and fruits, and then meat or poultry.and fruits, and then meat or poultry.

After a child’s first birthday, many parents After a child’s first birthday, many parents substitute whole milk for formula or breast substitute whole milk for formula or breast milk. The fats in the whole milk provide milk. The fats in the whole milk provide essential nutrients for a child’s developing essential nutrients for a child’s developing nervous system. By this time, most children nervous system. By this time, most children are eating a variety of foods.are eating a variety of foods.

Nutrition And Older Nutrition And Older AdultsAdults

Most older adults can get all the Most older adults can get all the calories and nutrients they need calories and nutrients they need each day by following the each day by following the recommendations in the Dietary recommendations in the Dietary Guidelines.Guidelines.

In certain cases, health care In certain cases, health care providers might recommend a providers might recommend a dietary supplement to help meet dietary supplement to help meet their nutrient needs.their nutrient needs.