Chapter 11
Managing Weight and Eating Disorders
Lesson 1
• Maintaining a healthy weight helps you protect your health and prevent disease.
• You maintain your weight by taking in as many calories as you use.
• 3500 calories equal 1 pound• Metabolism – process by which the body
breaks down substances and gets energy from food
Lesson 1 Continued
• Body mass index and body composition help you judge whether your weight is healthy.
• BMI – a measure of body weight relative to height
• Overweight – heavier than the standard weight range for your height
• Underweight – lighter than the standard weight range for your height
Lesson 1 Continued
• Being either overweight or underweight carries health risks.
• Obese – having an excess of body fat• Body composition – the ratio of fat to lean body tissue in
your body• Managing your weight:
– Target a healthy weight– Set realistic goals– Personalize your plan– Put your goals and plan in writing– Evaluate your progress
Lesson 1 Continued
• Healthy ways to lose weight:– Choose nutrient-dense foods– Watch portion sizes– Eat fewer foods high in fats and sugars– Enjoy your favorite foods in moderation– Be active– Tone your muscles– Stay hydrated
Lesson 1 Continued
• Healthy 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– Regular physical activity
• Physical activity:– Helps relieve stress– Increases self-esteem– Promotes a normal appetite– Helps you feel more energetic
Lesson 2
• Poor body image may lead to unhealthy and harmful eating habits.
• The media and other influences can affect your body image.
• Body image – the way you see your body• Fad diets are neither safe nor reliable.• Fad diets – weight-loss plans that tend to be
popular for only a short period
Lesson 2 Continued
• Weight cycling – a repeated pattern of losing and regaining body weight
• Eating disorders are extreme and dangerous eating behaviors that require medical attention.
• Eating disorders – extreme, harmful eating behaviors that can cause serious illness or even death
Lesson 2 Continued
• Anorexia nervosa – eating disorder in which an irrational fear of weight gain leads people to starve themselves
• Health consequences of anorexia:– Brittle bones– Drop in body temperature, heart rate, and blood
pressure– Reduction in organ size– Heart problems and sudden cardiac death
Lesson 2 Continued
• Bulimia nervosa – eating disorder that involves cycles of overeating and purging, or attempts to rid the body of food
• Bulimia possible health consequences:– Dehydration– Sore and inflamed throat– Swollen glands– Damaged teeth– Damage to the stomach, intestines, or kidneys– Irregular heart rhythms, heart failure, and death
Lesson 2 Continued
• Binge eating disorder – an eating disorder in which people overeat compulsively
• Binge eating disorder consequences:– Becoming overweight or obese– Developing the health problems associated with
obesity• Eating disorders are serious illnesses that
require medical help.
Lesson 3
• Nutritional needs will change throughout your life.
• Lifelong nutritional needs:– Age – your calorie needs will change as you get
older– 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
Lesson 3 Continued
• Vegetarian – a person who eats mostly or only plant-based foods
• Types of vegetarians:– Vegans – eat only plant-based foods – Lacto-ovo – also include dairy foods and eggs in
their diet– Lacto – also include dairy foods in their diet– Ovo – also include eggs in their diet
Lesson 3 Continued
• People choose to be vegetarians for different reasons:– Health reasons– Religious, cultural, or economic reasons– Personal preference
• Dietary supplements – products that supply one or more nutrients as a supplement to, not a substitute for, healthful foods
Lesson 3 Continued
• Health conditions:– Diabetes – control carbohydrate intake to control
blood sugar– Food allergies – avoid what they are allergic to– Lactose intolerant – avoid dairy products or use
lactase tablets or liquid– Celiac disease – avoid grains and grain-based products– High blood pressure – reduce salt intake– High cholesterol – reduce intake of saturated fats and
trans fats
Lesson 3 Continued
• Nutrition for athletes:– A balanced diet– More protein and carbohydrates– More calories to provide more energy– More calories from nutrient-dense foods
• Dehydration – you need to try and drink 64 oz of water a day to make sure you stay hydrated
• Performance enhancers – substances that boost athletic ability
Lesson 3 Continued
• Avoid performance enhancers:– Anabolic steroids – used to boost muscle growth– Androstenedione – used to build muscles– Creatine – helps release energy– Energy drinks – provide energy
• All of these have dangerous side effects.• Supplements – these substances should be
used very carefully as some of these can be very dangerous if not monitored correctly.