Chapter 6Food and Your Health

Lesson 1Managing Your Weight

p. 132

Health Terms

p. 132

Overweight

Obesity

Underweight

Undernutrition

Body Mass Index (BMI)

Nutrient-dense

Calorie Basics

1. Calories: Their Source

Carbohydrate 4 cal/g Protein 4 cal/g

Fat 9cal/g

Calorie Basics cont’d2. Calories to Burn

Rate of growth body size Gender Age metabolic rate activity level

Calorie Basics cont’d

3. Balancing the Energy Equation

“calories consumed must equal calories burned”

Consumer calories > expended calories = weight gain

Consumer calories < expended calories = weight loss

Weight Problems: Risky Businesso Body Fat vs Body Weight

o Overweight = more than 10% over standard weighto Obesity = more than 20% excess body fat

o Obesity: A Hazard to Health Heart Disease

Hypertension High blood cholesterol Atherosclerosis

Diabetes Cancer

Why do people gain too much weight? Sedentary lifestyle Poor food habits

Weight Problems: Risky Business cont’do Underweight: A Health Risk

Little body fat for extra energy reserves Less insulation Less nutrients that store in fats Greater chance of developing anemia

or iron deficiency

Managing Body Weight p. 135I. Determining a Healthy Weight

Body Mass Index (BMI)

Step 1:(your weight in lbs) × 703 = _______

Step 2:

(your height in in.) × (your height in in.) =_____

Step 3: step1 ÷ step 2 = _____

Managing Body Weight cont’dII. Starting a Weight-Control Plan

a) Target your weightb) Set smart goalsc) Make a personal pland) Put your goals and plan in writinge) Stick to your planf) Think positivelyg) Evaluate your progressh) Recognize that plateaus are normal

Managing Body Weight cont’d

III. Smart Weight-Gain Strategiesa) Increase caloric intake

High in complex carbohydrates Proteins

b) Eat more frequently Eat nutritious snacks Space them every 2 – 3 hours

c) Exercise

Managing Body Weight cont’dIV. Physical Activity and Weight

Management

Burns calories and promotes fat loss

Tones and builds muscle

Helps promote a normal appetite response

Helps relieve stress

Increases metabolic rate

Increases self-esteem

Chapter 6Food and Your Health

Lesson 2

Fad Diets and Eating Disorders

p. 13?