Chapter 13 Standard 5

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Transcript Chapter 13 Standard 5

Chapter 13 Standard 5
Healthy Weight Management
• Weight Management- means attaining healthy
weight and keeping throughout life
• Having a healthy weight can improve:
– Well being
– Reduce risk of many diseases
• Underweight is also and issue but far more
people are overweight
• Not everyone who is overweight has excess
body fat
– Can also be due to muscle
Health Risk of Obesity
Over 50% of Americans are obese
Obese means having a BMI of 30 or more
Overweight has a BMI of 25-29.9
Can cause hypertension, heart disease and
• Also diabetes II, arthritis, and some cancers
• Underweight people can have a lack of some
nutrient store
• May feel fatigued
• May have issues staying warm
• Chapter 13 Check Your Knowledge pg 241
Factors Affecting Weight Status
• Weight status- how much you weigh and
ability to lose weight
• Heredity
• Eating habits
• -environmental cues-events or situations
• -psychological factors-boredom, depression,
tension or fear
• Activity Level
Losing Excess Body Fat
• Main goal of weight management is good
• Age, pregnancy, illness, emotional support all
are factors to consider when starting a weight
management plan
Math of Losing a Pound of Fat
• 1lb of fat = 3500 calories
• Estimating calorie needs are made using
gender and typical activity level
• Estimating calorie intake can be accomplished
using a food diary
• Comparing calorie needs with calorie intake by
estimating your energy needs to your daily
Unsafe Weight-Loss Practices
• Fad diets- short time weight loss gimmicks
• fast-working, inexpensive, painless, and
guaranteed are words used to describe these
• Controlled by the FDA and FTC
Dangers of rapid weight-loss
• Crash diets:
– May provide fewer than 1200 calories per day
– Lack essential nutrients
– May add fasting, refraining from eating certain
– Can be harmful to the body
*name some
Safe Weight-Loss
Evaluate weight-loss plans carefully
Diet provides all nutrients your body needs
Diet is as close as your tastes and habits
Diet keeps you from being hungry or tired
Diet allows you to eat out
Diet offers a change you can follow for life
Control calories
• Substitute foods lower in fat for those higher
in fat
• Eat more vegetables and whole grain foods
• Chose fresh fruit instead of fatty snacks
• Chose steamed, baked or broiled foods rather
than fried
• Select healthy recipies
Other Safe Weight-Loss
Change eating habits
Increase levels of daily activity
Use a smaller plate or bowl
Eat slow
Reward yourself for small sucesses
Gaining Weight
• Consume extra calories from calorie dense
• Add small amounts of calorie-dense toppings
• Try eating bigger
• Consume snacks between meals
• Limit bulky, low calorie food such as salads
and clear soup
• Avoid drinking fluids before meals