Transcript Ch.#11 Powerpoint File

Chapter #11
Managing Weight and Eating Behaviors
Lesson #1
Lesson #2
Lesson #3
Lesson #1
Maintaining a Healthy Weight
Maintaining a healthy weight helps
you protect your health and prevent
disease.
The Calorie Connection
You maintain your weight by taking in as
many calories as you use.
Calories are units used to measure the energy
found in food.
If you consume more calories than your body
needs, you will gain weight.
If you use more calories than you take in, you will
lose weight.
Your Energy Balance
Energy balance is the balance between
the calories
you take in
the calories
you burn
Your metabolism converts the food you eat
into fuel.
Metabolism
The process by which the body
breaks down substances and gets
energy from food
It takes about 3,500 calories to equal 1 pound
of body fat.
Thus, if you consume 500 fewer calories than
you use every day, you will lose 1 pound per
week.
How Many Calories?
High-fat foods are high in calories. Some low-fat
foods may also be high in calories.
Food preparation also plays a role in how many
calories a food delivers.
Maintaining a Healthy Weight
Body mass index and body composition help
you judge whether your weight is healthy.
The right weight for each person is based on
age, gender, height, body frame, and stage and
rate of growth.
To learn if your body weight falls into a healthy
range, calculate your body mass index (BMI).
Body mass index (BMI)
A measure of body weight
relative to height
Body Mass Index
Your BMI can help you to determine if you’re
overweight or at risk for being overweight.
Overweight
Heavier than the standard weight
range for your height
Body Composition
Your body composition is the ratio of fat to lean
tissue in your body.
Every teen grows at his or
her own rate.
Some of your friends will
be taller or shorter than
you, and some will weigh
more or less than you.
Your Weight and Your Health
Being either overweight or underweight
carries health risks.
People whose weight does not fall into a
healthy range are at a higher risk for various
diseases.
Staying active helps
you maintain a
healthy weight.
Weighing Too Much
Teens who are overweight may be at risk of
becoming obese.
Obese
Having an excess of body fat
Health Problems Associated with Being Overweight
Hypertension
Cardiovascular disease
Type 2 diabetes
Osteoarthritis
Gallbladder disease
Asthma and other respiratory problems
Certain types of cancer
Weighing Too Little
Teens who are underweight may feel weak, tire
easily, or have trouble concentrating.
Underweight
Below the standard weight range
for your height
For some teens, being too thin can mean that they
are not getting the calories and nutrients their
growing bodies need.
They also may be exercising excessively to burn
calories.
Managing Your Weight
Stay physically active and eat healthful foods.
Teens should eat a healthful, well-balanced diet
every day to reach a healthy weight.
Target a healthy
weight.
Learn your ideal weight range.
Set realistic goals.
Eat healthfully and exercise regularly.
Personalize your
plan.
Eat foods you enjoy.
Put your goals and
plan in writing.
Evaluate your
progress.
Write down your goals and your plan.
Track your weight on a weekly basis.
Healthful Ways to Lose
Weight
Healthful Ways to Lose Weight
Choose nutrient-dense foods.
Watch portion sizes.
Eat fewer foods that are high in fats and added sugars.
Enjoy your favorite foods in moderation.
Be active.
Tone your muscles.
Stay hydrated.
Healthful 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.
Get regular physical activity.
Physical Activity and
Weight Management
This graph shows how many calories a person weighing 125 to 175
pounds can burn doing each activity for 10 minutes.
Lesson #2
Body Image and Eating Disorders
Your Body Image
Poor body image may lead to
unhealthful and harmful eating
behaviors.
The media and other influences can affect
your body image.
Try to accept yourself the way you are.
When you look in the mirror, do you like what
you see? If the answer is yes, that means that
your body image is positive.
Body image
The way you see
your body
Peers and media
images can influence
body image.
Images shown in the
media aren’t always
realistic.
Fad Diets
Fad diets are neither safe nor reliable ways
to lose weight.
People on fad diets may lose weight
temporarily, but they usually regain it after going
off the diet.
Teens who want to lose weight may be tempted to
try fad diets that promise quick, easy weight loss.
Fad diets
Weight-loss plans that tend
to be popular for only a
short time
People who follow fad diets may fall into weight
cycling.
Weight cycling
A repeated pattern of losing and
regaining body weight
Types of Fad Diets
Miracle Foods
Fasting
Types of Fad
Diets
Diet Pills
Magic
Combinations
Liquid Diets
Eating Disorders
Eating disorders are extreme and dangerous
eating behaviors that require medical
attention.
Eating disorders are classified as mental
illnesses.
Eating disorders are often linked to depression,
low self-esteem, or troubled personal relationships.
Eating disorders
Extreme, harmful eating
behaviors that can cause serious
illness or even death
Social and cultural forces that emphasize physical
appearance can play a role in eating disorders.
Research also suggests that genetics may be a
factor in the development of eating disorders.
Anorexia Nervosa
People with anorexia nervosa see themselves
unrealistically as overweight even when they are
dangerously thin.
Anorexia nervosa
An eating disorder in which an irrational
fear of weight gain leads people to
starve themselves
Anorexia Nervosa
avoiding food and meals
eating only a few kinds of
food in small amounts
People with anorexia
develop obsessive
behaviors related to food,
such as:
weighing or counting the
calories in everything they eat
exercising excessively
weighing themselves
repeatedly
Anorexia Nervosa
Brittle bones
Possible health
consequences
Drop in body
temperature, heart rate,
and blood pressure
Reduction in organ
size
Heart problems and
sudden cardiac death
Bulimia Nervosa
People with bulimia nervosa regularly binge
then purge.
Bulimia nervosa
An eating disorder that involves cycles
of overeating and purging, or attempts
to rid the body of food
Bulimia Nervosa
Binging is eating a huge amount of food in a single
sitting.
Purging is forcing vomiting, taking laxatives to flush
food out of the system, or fasting or exercising
frantically after a binge.
Bulimia Nervosa
Dehydration
Sore and inflamed
throat
Possible health
consequences
Swollen glands
Damaged teeth
Damage to the stomach,
intestines, or kidneys
Irregular heart rhythms,
heart failure, and death
Binge Eating Disorder
People with binge eating disorder do not purge.
Binge eating disorder
an eating disorder in which people
overeat compulsively
Binge Eating Disorder
Consequences of binge eating disorder include:
Becoming
overweight or
obese
Developing the
health problems
associated with
obesity
Seeking Help
Eating disorders are serious illnesses that require
medical help.
Medical help may involve counseling, nutritional
guidance, a doctor’s care, and, in extreme cases, a
hospital stay.
If you think that you or someone you
know may have an eating disorder,
talk to a trusted adult, such as a
parent, counselor, or school nurse.
Lesson #3
Lifelong Nutrition
Nutritional needs will change
throughout your life.
Lifelong Nutritional
Needs
Your age, gender, lifestyle, and health needs
can affect your body’s food needs.
Everyone has different nutritional needs.
Factors that Affect Your Nutritional Needs
Age
As you get older, your calorie needs will
change based on your activity level.
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.
A healthful vegetarian diet contains a variety of
foods, including plenty of vegetables, fruits, and
whole-grain foods.
Vegetarian
A person who eats mostly or
only plant-based foods
Some vegetarians may need to take dietary
supplements to obtain all the nutrients.
Dietary supplements
Products that supply one or more
nutrients as a supplement to, not a
substitute for, healthful foods
Health Conditions
Diabetics
Control carbohydrate intake to control blood sugar.
Food Allergies
Avoid the foods and food ingredients they are allergic to.
Lactose Intolerance
Consume less lactose.
Gluten Intolerance
Avoid glutens.
Celiac Disease
Avoid grains and grain-based products.
High Blood Pressure
Reduce salt intake.
High Cholesterol
Reduce intake of saturated fats and trans fats.
Nutrition for Athletes
Athletes need:
a balanced diet that
supplies enough
nutrients to support
health.
more calories to
provide additional
fuel.
more protein and
carbohydrates than
inactive people.
more calories from
nutrient-dense foods
and foods higher in
carbohydrates.
Hydration
Teen girls should drink 9 cups of
non-caffeinated fluids each day.
Teen boys should drink 13 cups of
non-caffeinated fluids each day.
Student athletes may need more fluids.
To prevent dehydration
and heatstroke, drink
water before and after
you exercise, and
every 15 minutes or so
during a workout.
Dehydration can lead to fatigue, dizziness or
light-headedness, cramping, and an
imbalance of electrolytes—minerals that help
maintain the body’s fluid balance.
The minerals sodium, chloride, and
potassium are all electrolytes.
Avoiding Performance Enhancers
Some athletes try to gain an extra edge by using
illegal performance enhancers.
Performance enhancers
Substances that boost
athletic ability
Anabolic Steroids
These dangerous drugs have the same effect as male
hormones (known as androgens) and are used to boost
muscle growth.
Androstenedione
Andro is a weaker form of the androgens that the body
produces naturally. It is used to build muscle.
Creatine
This compound helps release energy and can cause
cramps, nausea, and heart, liver, and kidney damage.
Energy Drinks
Energy drinks contain high amounts of caffeine and
provide energy by increasing your heart rate. These
beverages can lead to dehydration.
Eating Before a Competition
Eat about three to four hours before a competition
and drink plenty of water before, during, and after
the competition.
Choose meals that are high in carbohydrates and
low in fat and protein.
Using Supplements
Dietary supplements can help people meet
their nutrient needs if they cannot do it with
food alone.
Dietary supplements provide various
combinations of vitamins, minerals, protein,
and fiber.
Dietary supplements are
no substitute for eating a
variety of healthful foods.
Vegetarians may use supplements to provide
nutrients they do not get from animal-based foods.
Pregnant or nursing women may use supplements
to get the extra nutrients their bodies need.
People recovering from illness or taking certain
medications may need to take supplements.
Concerns About
Dietary Supplements
Most people who follow a nutritious, wellbalanced eating plan will not need a
multivitamin.
Multivitamin and mineral supplements are
generally safe to use, as long as you use them
correctly.
Taking megadoses of any supplement can be
dangerous, especially fat-soluble vitamins, which
can build up in body fat and become toxic.
Megadoses
Very large amounts