CHAPTER 11MANAGING WEIGHT AND EATING BEHAVIORS

CHAPTER 11

• FOCUSES ON HEALTHFUL WAYS TO MANAGE WEIGHT,THE NEGATIVE IMPACT OF EATING DISORDERS, AND HOW NUTRITIONAL NEEDS CHANGE THROUGHOUT LIFE.

CHAPTER 11 LESSON 1• THE ABILITY TO MANAGE WEIGHT IN

HEALTHFUL WAYS REQUIRES AN UNDERSTANDING OF THE METHODS USED TO DETERMNE A HEALTHY WEIGHT RANGE AND THE FACTORS THAT IMPACT AN INDIVIDUAL’S FOOD NEEDS.

• BIG IDEA- BELLRINGER• WHAT DOES IT MEAN TO HAVE A

HEALTHY WEIGHT? DOES YOU WEIGHT EFFECT YOUR SELF IMAGE?

LESSON 1 MAINTAINING A HEALTHY WEIGHT

• MAINTAINING HEALTHY WEIGHT CAN PROTECT 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.

• THE BALANCE BETWEEN THE CALORIES YOU TAKE IN AND THOSE YOU BURN IS CALLED ENERGY BALANCE.

• YOUR ENERGY BALANCE• METABOLISM- THE PROCESS BY WHICH

THE BODY BREAKS DOWN SUBSTANCES AND GETS ENERGY FROM FOOD.

• IT TAKES 3,500 CALORIES TO EQUAL 1 POUND OF BODY FAT.

• IF YOU CONSUME 500 FEWER CALORIES THAN YOU USE EVERY DAY, YOU WILL LOSE 1 POUND A WEEK.

• HOW MANY CALORIES?• FOODS HIGH IN FAT WILL ALSO

BE HIGH IN CALORIES.• A GRAM OF FAT CONTAINS 9

CALORIES WHILE A GRAM OF PROTEIN OR CARBOHYDRATE CONTAINS 4.

• FOOD PREPARATION ALSO PLAYS A ROLE IN HOW MANY CALORIES.

MAINTAINING A HEALTHY WEIGHT

• BODY MASS INDEX AND BODY COMPOSITION HELP YOU JUDGE WHETHER YOUR WEIGHT IS HEALTHY.

• TO MAINTAIN A HEALTHY WEIGHT, BURN THE SAME AMOUNT OF CALORIES THAT ARE CONSUMED.

• THE RIGHT WEIGHT FOR EACH PERSON IS BASED ON SEVERAL FACTORS, AGE,GENDER,HEIGHT,BODY FRAME,AND STAGE AND RATE OF GROWTH.

Body Mass Index• BMI-a measure of body weight

relative to height.• Overweight-heavier than the

standard weight range for your height.

• Body composition-it is important to compare the ratio of fat to lean tissue.

• Ex. Skin-fold testing

YOUR WEIGHT AND YOUR HEALTH

• BEING EITHER OVERWEIGHT OR UNDERWEIGHT CARRIES HEALTH RISKS.

• WEIGHING TOO MUCH CAN INCREASE YOUR

RISK FOR HEALTH PROBLEMS.TEENS WHO WEIGH TOO LITTLE

MAY FEEL WEAK,TIRE EASILY, OR HAVE TROUBLE CONCENTRATING.

WEIGHING TOO MUCH• 13% OF TEENS IN THE UNITED

STATES ARE OVERWEIGHT. THIS % HAS TRIPLE SINCE THE 1980’S.

• OBESE-HAVING AN EXCESS OF BODY FAT. CARRIES SERIOUS HEALTH RISKS.

WEIGHING TOO LITTLE• UNDERWEIGHT-BELOW THE

STANDARD WEIGHT RANGE FOR YOUR HEIGHT.

• CARRIES HEALTH RISKS,SOME THIN PEOPLE MAY HAVE TROUBLE FIGHTING OFF DISEASE.

• TOO THIN NOT GETTING ENOUGH CALORIES AND NUTRIENTS THAT GROWING BODIES NEED.

MANAGING YOUR WEIGHT

• STAY PHYSICALLY ACTIVE AND EAT HEALTHFUL FOODS.

• YOU MUST ADJUST YOUR CALORIES TO GAIN OR LOSE WEIGHT.

1. TARGET A HEALTHY WEIGHT2. SET REALISTIC GOALS3. PERSONALIZE YOUR PLAN4. PUT GOALS IN WRITING5. EVALUATE YOUR PROGRESS

HEALTHFUL WAYS TO LOSE WEIGHT

1. CHOOSE NUTRIENT-DENSE FOODS2. WATCH PORTION SIZES3. EAT FEWER FOODS THAT ARE HIGH

IN FATS AND ADDED SUGARS.4. ENJOY FAVORITE FOODS IN

MODERATION5. BE ACTIVE6. \TONE MUSCLES7. STAY HYDRATED

HEALTHFUL WAYS TO GAIN WEIGHT

1. SELECT FOODS FROM THE 5 MAJOR FOOD GROUPS THAT ARE HIGHER IN CALORIES.

2. CHOOSE HIGHER-CALORIE,NUTRIENT-RICH FOODS

3. EAT NUTRITIOUS SNACKS4. GET REGULAR PHYSICAL

ACTIVITY

PHYSICAL ACTIVITY AND WEIGHT MANAGEMENT

• HELP YOU LOSE OR MAINTAIN A HEALTHY WEIGHT

1. HELPS RELIEVE STRESS2. PROMOTES A NORMAL APPETITE

RESPONSE3. INCREASE SELF-ESTEEM4. HELPS YOU FEEL MORE

ENERGETIC

LESSON 2 BODY IMAGE AND EATING DISORDERSBELLRINGER-WHAT ARE SOME FACTORS THAT INFLUENCE YOU BODY IMAGE?

YOUR BODY IMAGE• MAIN IDEA-THE MEDIA AND OTHER

INFLUENCES CAN EFFECT YOUR BODY IMAGE.

• BODY IMAGE-THE WAY YOU SEE YOUR BODY

• TEENS SOMETIMES COMPARE THE BODY WITH MODELS AND ARE NOT REALISTIC.

• PEERS• TRY TO ACCEPT YOURSELF THE WAY

YOU ARE.

FAD DIETS• FAD DIETS-WEIGHT LOSS PLANS THAT TEND

TO BE POPULAR FOR ONLY A SHORT TIME.• LOSE WEIGHT QUICK, PUT BACK ON QUICK!• WEIGHT CYCLING-A REPEATED PATTERN OF

GAINING AND LOSING WEIGHT.• FADS DIETS CAN POSE SERIOUS HEALTH

RISKS.• TEENS SHOULD TALK TO A PHYSICIAN IF

THEY WANT TO LOSE WEIGHT!!

TYPES OF FAD DIETS1. MIRACLE FOODS- FOODS THT BURN FAT(NOT)2. MAGIC COMBINATIONS-FOODS IN

COMBINATION THAT CAUSE RAPID WEIGHT LOSS.

3. LIQUID DIETS-REPLACING FOOD WITH LIQUID.

4. DIET PILLS-ADDICTIVE-SERIOUS SIDE EFFECTS

5. FASTING-DEPRIVES THE BODY OF NEEDED NUTRIENTS AND CAN RESULT IN DEHYDRATION

RECOGNIZING FAD DIETS• IF THE DIET DOES NOT FOLLOW

THE FOOD GUIDE PRYAMID.• TELLS YOU WILL LOSE MORE

THAN 2 POUNDS A WEEK• NO PHYSICAL ACTIVITY• WATCH OUT FOR CERTAIN

WORDS-EFFORTLESS,MIRACULOUS ETC.

EATING DISORDERS• -EXTREME,HARMFUL EATING

BEHAVIORS THAT CAUSE SERIOUS ILLNE OR EVEN DEATH.

• MENTAL ILLNESS• DEPRESSION• LOW SELF-ESTEEM• TROUBLED RELATIONSHIPS• RUN IN FAMILIES-GENETICS MAY BE

A FACTOR

ANOREXIA NERVOSA• IS AN EATING DISORDER IN

WHICH AN IRRATIONAL FEAR OF WEIGHT GAIN LEADS TO PEOPLE TO STARVE THEMSELVES.

• MAINLY AFFECTS GIRLS AND YOUNG WOMEN.

• DISORDER AFFECTS A PERSON’S SELF CONCEPT AND COPING ABILITIES.

OBSESSIVE BEHAVIORS• AVOID FOOD AND MEALS• EATING ONLY A FEW KINDS OF

FOOD IN SMALL AMOUNTS• WEIGHING OR COUNTING

CALORIES IN EVERYTHING THEY EAT

• EXERCISE EXCESSIVELY• WIEGHING THEMSELVES

REPEATEDLY

• HEALTH CONSEQUENCES• MALNUTRITION• STARVATION• BONES BRITTLE• HEART RATE DROPS• HEART PROBLEMS• SUDDEN CARDIAC DEATH

BULIMIA NERVOSA• -IS AN EATING DISORDER THAT INVOLVES

CYCLES OF OVEREATING AND PURGING, OR ATTEMPT TO RID THE BODY OF FOOD.

• BINGES-EATING HUGE AMOUNTS• PURGING-VOMITING OR USING LAXATIVES• EXERCISE FRANTICALLY• DANGERS• DEHYDRATION,SORE THROAT,SWOLLEN

GLANDS,DAMAGED TEETH FROM STOMACH ACID,CHEMICAL IMBALANCES,HEART FAILURE,AND DEATH.

BINGE EATING DISORDER• -IS AN EATING DISORDER IN

WHICH PEOPLE OVEREAT COMPULSIVELY.

• COMMON IN MALES• 1/3 OF ALL CASES• CONSEQUENCES: OVERWEIGHT,

OBESE,DO NOT PURGE, HIGH BLOOD PRESSURE,TYPE 2 DIABETES,ANS CARDIOVASCULAR DISEASE

SEEKING HELP• EATING DISORDERS ARE SERIOUS

AND DANGEROUS ILLNESSES.• NEED HELP TO OVERCOME THEM• COUNSELING,NUTRITIONAL

GUIDANCE,A DOCTOR’S CARE, AND EVEN HOSPITAL STAY.

• PSYCOHOLOGICAL AND FAMILY THERAPY

LESSON 3LIFELONG NUTRITION

• BIG IDEA-YOUR AGE,GENDER,LIFESTYLE,AND HEALTH NEEDS CAN AFFECT YOUR BODY’S FOOD NEEDS.

• BELLRINGER-WHAT FACTORS COULD AFFECT A PERSON’S NUTRITIONAL NEEDS?

LIFELONG NUTITIONAL NEEDS

• EVERYONE HAS DIFFERENT NUTRITIONAL NEEDS

• FACTORS THAT AFFECT YOUR NUTRITIONAL NEEDS

1. AGE2. GENDER3. ACITIVITY LEVEL

VEGETARIAN DIETS• VEGETARIAN-IS A PERSON WHO

EATS MOSTLY OR ONLY PALNT-BASED FOODS.

• HEALTHIER• LOWER IN SATURATED FATS• HIGHER IN FIBER• LOWER RISKS OF

CARDIOVASCULAR DISEASES.• DRAW BACKS-LOWER CERTAIN

NUTRIENTS

• DIETARY SUPPLEMENTS-PRODUCTS THAT SUPPLY ONE OR MORE NUTRIENTS AS A SUPPLEMENT TO,NOT A SUBSTITUTE FOR;HEALTHFUL FOODS TO OBTAIN ALL THE NUTRIENTS.

HEALTH CONDITIONS1. DIABETES2. FOOD ALLERGIES3. LACTOSE INTOLERANCE4. CELIAC DISEASE-GLUTEN

INTOLERANCE(PROTEIN)5. HIGH BLOOD PRESSURE6. HIGH CHOLESTEROL

NUTRITION FOR ATHLETES

• EATING RIGHT AFFECTS AN ATHLETE’S PERFORMANCE

• TEEN ATHLETES NEED 2,000-5,000 CALORIES PER DAY

• MAKING WEIGHT- WRESTLERS\BOXERS

• STICK TO A SENSIBLE PLAN ½ TO 1 LB. PER WEEK.

HYDRATION• TEEN GIRLS-9 GLASSES OF

NONCAFFEINATED FLUIDS EACH DAY• TEEN BOYS-13 GLASSES EACH DAY• AVOID DEHYDRATION-CAN LEAD TO AN

IMBALANCE OF ELECTROLYTES-MINERALS THAT HELP MAINTAIN THE BODY’S FLUID BALANCE.

• DRINK WATER 15MINUTES BEFORE AND AFTER ACTIVITY AND DURING THE WORKOUT.

AVOID PERFORMANCE ENHANCERS

• -SUBSTANCE THAT BOOST ATHLETIC ABILITY• ILLEGAL• ANABOLIC STEROIDS –DANGEROUS• ANDROSTENEDIONE-ANDRO-SAME SIDE

EFFECTS AS STEROIDS• CREATINE-HELPS RELEASE ENERGY.DAMAGE

HEART,LIVER,KIDNEYS• ENERGY DRINKS-CAFFEINE-INCREASES

HEART RATE,LOSE FLUIDS,LEADS TO DEHYDRATION

EATING BEFORE A COMPETITION

• EAT 3 TO 4 HOURS BEFORE COMPETITION

• STOMACH SHOULD BE EMPTY BY COMPETITION

• EAT A LOT OF CARBOHYDRATES• LOW IN FAT AND PROTEIN• GOOD

FOODS:PASTA,RICE,VEGETABLES,BREADS,AND FRIUTS DRINK PLENTY OF WATER

USING SUPPLEMENTS• HERBAL SUPPLEMENTS-DIETARY

SUPPLEMENTS CONTAINING PLANT EXTRACTS ARE NOT REGULATED BY THE FDA.

• NO SUBSTITUTE FOR FOOD• CONCERNS ABOUT DIETARY SUPPLEMENTS• MULTIVITAMIN AND MINERAL

SUPPLEMENTS-ARE GENERALLY SAFE AS LOND AD THEY ARE USE CORRECTLY.

• MEGADOSES-VERY LARGE AMOUNTS OF ANY SUPPLEMENT IS DANGEROUS.