4 weight management1

NutritionNutrition

3:43:4

___________ is the body___________ is the body’’s physical drive and s physical drive and need for food. This is different from need for food. This is different from __________ which is the psychological desire __________ which is the psychological desire for food. We all need food to survive. for food. We all need food to survive. There are many things that influence what There are many things that influence what foods we choose to consume. Chances are foods we choose to consume. Chances are if you are always in a hurry you may grab if you are always in a hurry you may grab whatever is convenient and fast. This whatever is convenient and fast. This means that _______ is an influence on your means that _______ is an influence on your food choice. If you eat whatever your food choice. If you eat whatever your parents have in the refrigerator chances parents have in the refrigerator chances are ________ is a big influence on you food are ________ is a big influence on you food choice. What are 2 other influences on choice. What are 2 other influences on your food choices?your food choices?

““For the first time in two For the first time in two centuries, the current centuries, the current

generation of children in generation of children in America may have shorter America may have shorter life expectancies than their life expectancies than their

parentsparents”” New York New York

TimesTimes

From 1985 until 2008 the obesity rate has been increasing in every state.

In 1990 ten states had a prevalence of obesity less than

10% and no states had prevalence equal to or greater

than 15%.

In 2008, only one state (Colorado) had a prevalence of obesity less

than 20%. Thirty-two states had a prevalence equal to or greater

than 25%; six of these states (Alabama, Mississippi, Oklahoma,

South Carolina, Tennessee, and West Virginia) had a prevalence

of obesity equal to or greater than 30%.

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14%

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14%

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14%

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14%

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14%

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14%

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19%

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19%

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19%

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19%

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19%

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19%

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19% ≥20%

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19% ≥20%

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19% ≥20%

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19% ≥20%

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19% 20%–24% ≥25%

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

Obesity Trends* Among U.S. AdultsBRFSS, 2002

No Data <10% 10%–14% 15%–19% 20%–24% ≥25%

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19% 20%–24% ≥25%

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19% 20%–24% ≥25%

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

Coronary heart disease: Plaque build up in the arteries leading to your heart.

Type 2 diabetes: Body become insulin resistant causing high blood sugar. Diet and Exercise help unless it gets out of control. Then you must take insulin.

Cancers or Liver and Gallbladder disease High Cholesterol Hypertension: high blood pressure

Stroke Sleep apnea and respiratory problems Osteoarthritis: a degeneration of cartilage and its underlying bone

within a joint

Gynecological problems: abnormal menses, infertility

Body Composition: The percentage of fat, bone, water and muscle in the human body.

There are 3 body typesEctomorphEndomorphMesomorph

Have minimal muscle and minimal fat and are typically skinny. They have a light build with small joints and lean muscle. Small frame and bone structure Hard to gain weight Flatter chest Small shoulders Fast metabolism

The endomorph body type is solid and generally soft. Endomorphs gain fat very easily. Usually of a shorter build with thick arms and legs. Muscles are strong, especially the upper legs. Soft and round body Gains muscle and fat very easily "Stocky" build Finds it hard to lose fat Slow metabolism

A mesomorph has a large bone structure, large muscles and a naturally athletic physique. They find it quite easy to gain and lose weight. Athletic Generally hard body Well defined muscles Rectangular shaped body Strong Gains muscle easily Gains fat more easily than ectomorphs

What Health advice could you give…What Health advice could you give… Ectomorph- ThinnerEctomorph- Thinner Mesomorph- MuscularMesomorph- Muscular Endomorph- Higher FatEndomorph- Higher Fat

EctomorphEctomorph EndomorphEndomorph MesomorphMesomorph

Because they don’t gain weight easily

they may think they can eat anything they

want and never exercise. This could lead to low nutrient high calorie foods

which will leave with low energy,

unhealthy organs, and a weak heart.

They must pay special attention to

what they eat because they gain fat so easily. Try to keep

their weight down and strength high so

their bones can support a larger

frame.

They must also be careful about what they eat and get

nutrient dense foods for the same reason as the Ectomorphs.

May be so into building muscle they

forget about strengthening their

heart and lungs through cardio

exercise.

We must understand our body type and then be aware of the state of our bodies.

Our HEALTH must be our primary priority.

Keep yourself on track using the tools available to you.

Body Mass Index: A chart that gives us a number based on our

height and weight. When we stay within the right number range we are more likely to be healthy. When we exceed our range or are below our number range we are likely to run into problems.

Underweight 12-18Healthy 18-24Overweight 25-29Obese 30-39Very Obese 40+

Obesity is defined as a person having a BMI (Body Mass Index) of 30 or greater.

A higher BMI is associated A higher BMI is associated with a greater risk of with a greater risk of

cardiovascular disease, cardiovascular disease, type 2 diabetes, type 2 diabetes,

hypertension, and stroke.hypertension, and stroke.

Body Fat Percentage: The percentage of your body that is fat.

Much more accurate way to determine your level of health.

Weight Range

Male Female

Under Under 9% Under 21%

Healthy 9-19% 21-33%

Over 20-25% 34-39%

Obese 26%+ 40+

Skin fold calipers Body Fat Machine Hydrostatic Weighing

Jump Start your MetabolismMetabolism: The process of breaking down food and

turning it into useable Fuel! Increase your metabolism by eating a healthy

breakfast.Enzymes: Molecules in your digestive system that

help breakdown food. Foods to eat

BMR: Basal Metabolic Rate: a measure of the rate your body burns calories while at rest or sleeping High BMR = more calories burned per day. Related to you tendency to gain and lose weight. Can be increased by increasing muscle and

exercising BMR CALCULATOR

YOU! YOU! How you feel is a big indicator of your health.

Look in the mirror… Do you look Healthy? Do you feel good about yourself? Do you have energy?

Physical attributes Can you move around easily and quickly without

weight holding you back? Do you get winded too easily when exercising or

playing sports? Can you see your ribs, collar bone, shoulder

blades? Do you have muscle? Can you see it?

MOREMORE

LESSLESS

SAMESAME

Food and Activity Record due next class for Check off.

Fad dieting- weight loss plans that tend to be popular for a short time. Usually regain the weight right after going

off the diet. Weight Cycling- repeated patterns

of losing and regaining weight.Miracle Foods- certain foods destroy fatMagic combinations- food combos trigger

weight lossLiquid diets- can be dangerous only under a

doctors eyeDiet Pills- can be addictive and often have

bad side effects.

If a diet claims to be “effort less” “guaranteed” “secret” or sounds too good to be true. Then it is too good to be true.

The only healthy diet is a healthy LIFE CHANGE that allows you to follow the My Plate guidelines.

A serious condition where a person becomes so preoccupied with their weight or food that they focus on little else. Eating disorders can result in illness or death.

3 main typesAnorexia NervosaBulimia NervosaBinge Eating Disorder

An irrational fear of weight gain to the point where people starve themselves.

Risk FactorsBeing more worried about, or paying more

attention to, weight and shapeHaving an anxiety disorder as a childHaving a negative self-imageHaving eating problems during infancy or

early childhoodHaving certain social or cultural ideas about

health and beautyTrying to be perfect or overly focused on

rules

Symptoms See themselves overweight even when

underweight Distorted image of themselves Loss of menses Starve or exercise excessively Cut food in pieces and move around their plate Blotchy or yellow skin that is dry and covered with

fine hair Confused or slow thinking, along with poor

memory or judgment Depression Extreme sensitivity to cold (wearing layers and

layers to stay warm) Loss of bone strength Refuse to eat around other people Extreme focus on physical appearance

An eating disorder that involves cycles of uncontrolled overeating and purging or attempts to rid the body of food.Binge- Secretive out of control eating of

high calorie foods. Often gulping it down to where they don’t even taste it.

Rid the Body of food by vomiting, taking laxatives, fasting, or exercising.

Usually in the normal weight range but shard the same fear of gaining weight as Anorexics.

Symptoms Suddenly buying large amounts of food that

disappear Secretive overeating Feelings of guilt after eating Forcing yourself to vomit, exercising, or diuretics

Signs Broken blood vessels in the eyes Rashes and pimples or pouch-like look to cheeks Calluses and cuts across the tops of finger joints

from forcing themselves to vomit. Regularly going to the bathroom after eating Throwing away packages of laxatives type drugs

An eating disorder where the person binge eats out of control like someone with Bulimia but they do not do it as frequently and they do not purge afterwards.More common in MenFeel Guilty but can’t stopOften become overweight

Talk to a trusted adult to help you.

Eating disorders are serious and can require medical attention and possibly counseling.

Creating a supportive environment is key for helping someone with an eating disorder.

With a partner… Write a 10 Question Quiz about anything we

have learned in class this unit. 5 of the questions must be from today’s lesson. Write your names at the top of the paper.

When you have finished the quiz bring it up to me to be checked off. I will then switch you quizzes with another group.

Take their quiz and sign the bottom of the quiz.

Then hand it back to them to be corrected. Correct any mistakes and then turn it in to

the basket.

1. Did you eat or burn more calories and by how much? What was good or bad about this?

2. Based on your recorded food intake. Estimate how many ounces or cups of each food group you ate.

Grains (oz), Vegetables (cup), Fruits (cup), Dairy (cup), Meats/Beans (oz)

3. Compare your recommended servings sizes to your actual serving sizes and write a paragraph analyzing the results.

4. How can you improve your overall balance and nutrition intake of food?