Transcript Maintaining a Healthy Weight

Maintaining a Healthy Weight
Objectives
 Examine the relationship among body composition,
diet, and fitness
 Analyze the relationship between maintaining a
health weight, health promotion, and disease
prevention.
 Describe healthful ways to manage weight.
Vocabulary
 Body image- the way you see your body
 Body mass index (BMI)-ratio that allows you to assess
your body size in relation to your height and weight
 Overweight-person is heavier than the standard
weight range for his or her height
 Obesity- having excess amount of body fat
 Underweight-person is less than the standard weight
range for his or her height
 Nutrient dense foods -foods that are high in nutrients
as compared with their calorie content.
Calculating BMI
 Use this formula to find your BMI:
 BMI= weight (in pounds) X 703/(height(inch.))²
 Here’s how to find the BMI for a 16 year-old male who
weighs 145 pounds and is 69 inches tall:
 BMI= 145 X 703 / 69²
 BMI= 101,935 / 4,761
 BMI= 21.41 or 21.4
Weight-Related Health Risks
 BMI serves as a general guide for evaluating some
health risks. Adults with high BMIs are at increased
risk of the following:
 Cardiovascualr disease
 Type 2 diabetes, cancer, high blood pressure, and
osteoarthritis, a joint disease
Overweight: A Health Risk
 14% of teens are overweight
 Excess body fat strains the muscles, forces heart and
lungs to work harder and increases risk of HBP, HBC,
type 2 diabetes, asthma, and some cancers
AIM FOR FITNESS: GET 60 MINUTES OF PHYSICAL ACTIVITY DAILY
BUILD A HEALTHY BASE: EAT THE RECOMMENDED NUMBER FO DAILY SERVINGS
FROM EACH OF THE FIVE MAJOR GROUPS IN THE FOOD GUIDE PYRAMID
CHOOSE SENSIBLY: BALANCE HIGH FAT CHOICES WITH LOW FAT FOODS AND
MODERATE YOUR INTAKE OF SUGAR
Healthful Ways to Manage Weight
 Target your appropriate weight: Figure out a weight
range that is healthy for you
 Set realistic goals: gaining or losing ½ pound to 1
pound per week is a safe and realistic goal
 Personalize your plan: think about your food
preferences and lifestyle
 Put your goal and plan in writing: keep a journal,
reward yourself for goals met
 Evaluate your progress: weigh yourself weekly at the
same time of day
FOOD LABEL
Healthy Weight-Loss Strategies
 Eat 1,700 to 1,800 calories daily to meet your body’s
energy needs
 Include your favorites in moderation: eat smaller
portions of high calorie foods and less often
 Eat a variety of low-calorie, nutrient-dense foods.
These include whole-grain foods, vegetables, and
fruits.
 Drink plenty of water: eight glasses a day will help
keep your body functioning at its best
Healthy Weight-Gain Strategies
 Increase your calorie intake: Choose foods high in
complex carbohydrates, such as breads, pasta, and
potatoes.
 Eat often and take second helpings: choose more
than the minimum number of servings from each
food group in the FGP
 Eat nutritious snacks: snack two to three hours before
meals to avoid spoiling your appetite
 Build Muscle: resistance training program will help
you gain weight by increasing muscle mass.