Chapter 6 Warm UpChapter 6 Warm Up

Write 5 examples of weight loss Write 5 examples of weight loss methods. Then write your opinion of methods. Then write your opinion of those methods and its success rate.those methods and its success rate.

Chapter 6 Lesson 1 – Chapter 6 Lesson 1 – Maintaining a Healthy Maintaining a Healthy WeightWeight

Calories are units used to measure Calories are units used to measure energy – both the energy in food and the energy – both the energy in food and the energy your body uses for life processes energy your body uses for life processes and physical activities.and physical activities.

Maintaining a healthy weight is a matter Maintaining a healthy weight is a matter of energy balance: the calories you of energy balance: the calories you consume must equal the calories your consume must equal the calories your body burns.body burns.

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The specific number of calories in a food The specific number of calories in a food depends on portion size and on the depends on portion size and on the amounts of carbohydrates, proteins, and amounts of carbohydrates, proteins, and fats in the food.fats in the food.

If you take in fewer calories than you If you take in fewer calories than you burn, you will lose weight. If you take in burn, you will lose weight. If you take in more calories than you burn, you will gain more calories than you burn, you will gain weight.weight.

Determining Your Determining Your Appropriate Weight Appropriate Weight RangeRange

Your appropriate Body weight is influenced by Your appropriate Body weight is influenced by several factors:several factors: GenderGender AgeAge HeightHeight Body FrameBody Frame Growth RateGrowth Rate Metabolic RateMetabolic Rate Activity LevelActivity Level

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Body Mass Index (BMI) is a ratio that Body Mass Index (BMI) is a ratio that allows you to assess your body size in allows you to assess your body size in relation to your height and weight.relation to your height and weight.

There is no single size, shape, or growth There is no single size, shape, or growth pattern that’s normal for everyone.pattern that’s normal for everyone. Always remember Muscle mass weighs Always remember Muscle mass weighs

more than fat…it is also more compact!more than fat…it is also more compact!

Body CompositionBody Composition

Body composition is the ratio of body fat Body composition is the ratio of body fat to lean body tissue. Body composition is to lean body tissue. Body composition is affected by both diet and fitness.affected by both diet and fitness.

Overweight is a condition in which a Overweight is a condition in which a person is heavier than the standard person is heavier than the standard weight range for his or her height.weight range for his or her height.

Obesity refers specifically to having Obesity refers specifically to having excess amount of body fat.excess amount of body fat.

Healthy Weight and Healthy Weight and Health PromotionHealth Promotion

Maintaining a healthy weight is an Maintaining a healthy weight is an important part of being in good health.important part of being in good health.

Being overweight increases your risk of Being overweight increases your risk of high blood pressure, Type 2 Diabetes, high blood pressure, Type 2 Diabetes, Asthma, and some Cancers.Asthma, and some Cancers.

continuedcontinued Genetics may play a role, but being Genetics may play a role, but being

overweight or obese usually results from overweight or obese usually results from consuming excess calories and from consuming excess calories and from physical inactivity.physical inactivity.

Being underweight may lead to fatigue Being underweight may lead to fatigue and a decreased ability to fight illnesses.and a decreased ability to fight illnesses.

A health care professional can help you A health care professional can help you determine whether you are underweight determine whether you are underweight or not.or not.

Healthful Ways to Healthful Ways to Manage WeightManage Weight

These strategies can help you begin a These strategies can help you begin a formal weight-management plan:formal weight-management plan: Target your appropriate weight.Target your appropriate weight. Set realistic goals.Set realistic goals. Personalize your plan.Personalize your plan. Put your goal and plan in writing.Put your goal and plan in writing. Evaluate your progress.Evaluate your progress.

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If your health-care provider recommends that If your health-care provider recommends that you lose weight, use these strategies:you lose weight, use these strategies: Eat fewer calories.Eat fewer calories. Burn more calories through physical activity.Burn more calories through physical activity.

Use these strategies to gain weight:Use these strategies to gain weight: Increase your caloric intake.Increase your caloric intake. Eat nutritious snacks.Eat nutritious snacks. Build muscle with a supervised resistance-training Build muscle with a supervised resistance-training

program.program.

Chapter 6 Warm-Up Chapter 6 Warm-Up

Make a list of weight Make a list of weight loss strategies that loss strategies that are considered risky.are considered risky.

Risky Weight-loss StrategiesRisky Weight-loss Strategies Fad diets are weight-loss plans that are Fad diets are weight-loss plans that are

popular for only a short-time.popular for only a short-time. Fad diets limit food variety.Fad diets limit food variety. Any weight lost on a fad diet is usually Any weight lost on a fad diet is usually

regained (and then some typically).regained (and then some typically). Liquid diets require replacing some or all Liquid diets require replacing some or all

of your food intake with a special liquid of your food intake with a special liquid formula.formula. Liquid diets involve potential dangers.Liquid diets involve potential dangers. The FDA requires that liquid diet products The FDA requires that liquid diet products

carry warning labels.carry warning labels.

continuedcontinued Fasting involves abstaining from eating.Fasting involves abstaining from eating.

Fasting deprives your body of needed Fasting deprives your body of needed nutrients and energy.nutrients and energy.

If you avoid liquids while fasting, you may If you avoid liquids while fasting, you may become dehydrated.become dehydrated.

Diet pills work by suppressing the Diet pills work by suppressing the appetite.appetite. Diet pills may cause drowsiness, anxiety, a Diet pills may cause drowsiness, anxiety, a

racing heart, and other serious side effects.racing heart, and other serious side effects. Some diet pills can also cause dehydration.Some diet pills can also cause dehydration.

Weight CyclingWeight Cycling

The repeated loss and regain of body The repeated loss and regain of body weight.weight.

Most common in people who follow fad Most common in people who follow fad diets.diets.

Slow and steady weight loss is the best Slow and steady weight loss is the best strategy for long-lasting results.strategy for long-lasting results.

The Risks of Eating DisordersThe Risks of Eating Disorders An eating disorder is an extreme, harmful An eating disorder is an extreme, harmful

eating behavior that can cause serious eating behavior that can cause serious illness or even death.illness or even death.

Eating disorders are a serious health Eating disorders are a serious health problem; people who suffer from them problem; people who suffer from them need professional help.need professional help.

Can occur in men & boys…not just girls!Can occur in men & boys…not just girls!

Anorexia NervosaAnorexia Nervosa

Disorder in which the irrational fear of Disorder in which the irrational fear of becoming obese results in severe weight becoming obese results in severe weight loss from self-imposed starvation.loss from self-imposed starvation. May cause cessation of menstruation, loss May cause cessation of menstruation, loss

of bone density, and reduction in organ size.of bone density, and reduction in organ size. May cause serious heart problems and even May cause serious heart problems and even

sudden death.sudden death.

Bulimia NervosaBulimia Nervosa

Disorder in which some form of purging Disorder in which some form of purging or clearing the digestive tract follows or clearing the digestive tract follows cycles of overeating.cycles of overeating. Can result in dehydration, kidney damage, Can result in dehydration, kidney damage,

irregular heartbeat, and nutrient deficiencies.irregular heartbeat, and nutrient deficiencies. Repeated binging, purging, and fasting Repeated binging, purging, and fasting

associated with bulimia can cause death!associated with bulimia can cause death!

Binge EatingBinge Eating Disorder characterized by compulsive Disorder characterized by compulsive

overeating.overeating. Results in unhealthful weight gainResults in unhealthful weight gain Contributes to health problems such as type Contributes to health problems such as type

2 diabetes, heart disease and stroke.2 diabetes, heart disease and stroke.

People with eating disorders need People with eating disorders need professional medical and psychological professional medical and psychological help. Don’t sit by and watch your friend help. Don’t sit by and watch your friend possibly kill themselves!possibly kill themselves!

Chapter 6 Warm-Chapter 6 Warm-Up #3Up #3

Why is a proper balanced diet so Why is a proper balanced diet so important for a teenager?important for a teenager?

Why is it important for an adult?Why is it important for an adult?

These answers should not be the These answers should not be the same; similar, but not identical!same; similar, but not identical!

Ch.6 Lesson 3 – Ch.6 Lesson 3 – Performance NutritionPerformance Nutrition

Good nutrition can help you perform your Good nutrition can help you perform your best in any physical activity.best in any physical activity.

The best eating plan for an athlete is one The best eating plan for an athlete is one that is balanced, moderate, and varied.that is balanced, moderate, and varied. If you are physically active, you need to eat If you are physically active, you need to eat

more calories from nutrient-dense foods to more calories from nutrient-dense foods to maintain your weight and energy levels maintain your weight and energy levels when training.when training.

continuedcontinued It is important to replace fluids lost during It is important to replace fluids lost during

physical activity, especially in hot physical activity, especially in hot weather.weather. Fluids must be replaced to avoid Fluids must be replaced to avoid

dehydration and heatstroke.dehydration and heatstroke. Electrolytes are minerals that help maintain Electrolytes are minerals that help maintain

the body’s fluid balance.the body’s fluid balance. Rehydration, or restoring lost body fluids, is Rehydration, or restoring lost body fluids, is

important after physical activity and important after physical activity and competition.competition.

continuedcontinued If you participate in a sport with specific If you participate in a sport with specific

weight classes, always compete at a weight classes, always compete at a weight that is right for you.weight that is right for you.

It’s best to eat three to four hours before It’s best to eat three to four hours before competition. Choose a meal that’s high in competition. Choose a meal that’s high in CARBOHYDRATES (not sugar) and low CARBOHYDRATES (not sugar) and low in fat and protein.in fat and protein. Subway SandwichSubway Sandwich SpaghettiSpaghetti NOT SMOOTHIE KING!NOT SMOOTHIE KING!

VegetarianismVegetarianism

Vegetarians are people who eat mostly or only Vegetarians are people who eat mostly or only plant foods.plant foods.

There are several vegetarian eating styles. There are several vegetarian eating styles. Some include dairy foods and/or eggs; others Some include dairy foods and/or eggs; others do not.do not. Vegan is a vegetarian who eats only plant foods.Vegan is a vegetarian who eats only plant foods.

Vegetarians need to eat a variety of incomplete Vegetarians need to eat a variety of incomplete proteins in ways that will yield complete proteins in ways that will yield complete proteins over the course of a day.proteins over the course of a day.

Dietary SupplementsDietary Supplements A nonfood form of one or more nutrients.A nonfood form of one or more nutrients.

May contain vitamins, minerals, fiber, protein, or May contain vitamins, minerals, fiber, protein, or herbs.herbs.

Can be in pill, capsule, powder, or liquid form.Can be in pill, capsule, powder, or liquid form. A megadose is a very large amount of a dietary A megadose is a very large amount of a dietary

supplement. Taking a megadose can be supplement. Taking a megadose can be dangerous.dangerous.

An herbal supplement is a chemical substance An herbal supplement is a chemical substance from plants that may be sold as a dietary from plants that may be sold as a dietary supplement. Some are known to have supplement. Some are known to have dangerous side effects.dangerous side effects.

Nutrition Through the Nutrition Through the LifespanLifespan

Pregnant females should have a healthful Pregnant females should have a healthful diet.diet. They should avoid harmful substances such They should avoid harmful substances such

as tobacco, alcohol, other drugs, and as tobacco, alcohol, other drugs, and caffeine.caffeine.

They should increase their intake of foods They should increase their intake of foods rich in folate, iron, and calcium.rich in folate, iron, and calcium.

continuedcontinued Infants should be breastfed if possible; Infants should be breastfed if possible;

otherwise, they should have fortified formula.otherwise, they should have fortified formula. Young children should eat a variety of foods.Young children should eat a variety of foods.

After the first birthday, a child may begin drinking After the first birthday, a child may begin drinking whole milk.whole milk.

Between the second and fifth birthday, a child Between the second and fifth birthday, a child should gradually switch from whole milk to low-should gradually switch from whole milk to low-nonfat milk.nonfat milk.

Most older adults can get all the calories and Most older adults can get all the calories and nutrients they need by following the nutrients they need by following the Dietary Dietary Guidelines.Guidelines.

Get out a sheet of paper.Get out a sheet of paper.

Answer Questions #1-5Answer Questions #1-5 Page 150Page 150 Page 163Page 163

Answer in Complete SentencesAnswer in Complete Sentences Turn it in when finished, it is homework if Turn it in when finished, it is homework if

you do not finish today.you do not finish today.