Factors determining a person’s Factors determining a person’s appropriate weightappropriate weight

Heredity-you are not “stuck” with a weight Heredity-you are not “stuck” with a weight because of your family history, but you because of your family history, but you may have a natural tendency towards a may have a natural tendency towards a particular weightparticular weight

Activity level- more important than family Activity level- more important than family history. The more active you are, the more history. The more active you are, the more calories you burn.calories you burn.

Body composition- where is your weight Body composition- where is your weight coming from?coming from?

Calculating your BMICalculating your BMI

1. MULTIPLY YOUR HEIGHT (IN 1. MULTIPLY YOUR HEIGHT (IN INCHES) BY YOUR HEIGHT (IN INCHES) BY YOUR HEIGHT (IN INCHES)INCHES)

2. DIVIDE YOUR WEIGHT (IN POUNDS) 2. DIVIDE YOUR WEIGHT (IN POUNDS) BY THE # FROM STEP 1BY THE # FROM STEP 1

3. MULTIPLY THE # FROM STEP 2 BY 3. MULTIPLY THE # FROM STEP 2 BY 703703

CALCULATING YOUR CALCULATING YOUR CALORIC NEEDS:CALORIC NEEDS:

1. 1. FEMALES : BODY WEIGHT X 10 = BMR CALORIESFEMALES : BODY WEIGHT X 10 = BMR CALORIES

MALES: BODY WEIGHT X 11= BMR CALORIESMALES: BODY WEIGHT X 11= BMR CALORIES

2. ACTIVITY LEVEL: MULTIPLY YOUR BMR CAL. X ONE OF THE 2. ACTIVITY LEVEL: MULTIPLY YOUR BMR CAL. X ONE OF THE FOLLOWINGFOLLOWING

INACTIVE X .30INACTIVE X .30

AVERAGE ACTIVITY X .50AVERAGE ACTIVITY X .50

3. DIGESTION CALORIES: 3. DIGESTION CALORIES:

BMR + ACTIVITY CAL X (.1)= DIGESTION CALORIESBMR + ACTIVITY CAL X (.1)= DIGESTION CALORIES

4. ALL STEP 1 +2+3= TOTAL CALORIES FOR THE DAY4. ALL STEP 1 +2+3= TOTAL CALORIES FOR THE DAY

MARIANNE WEIGHS 130 lb. her activity level is average. MARIANNE WEIGHS 130 lb. her activity level is average. How many calories does she need each day?How many calories does she need each day?

130x10= 1300 BMR CALORIES130x10= 1300 BMR CALORIES 0.50X 1300= 650 ACTIVITY CALORIES0.50X 1300= 650 ACTIVITY CALORIES 1300 +650 (.1) =195 DIGESTION 1300 +650 (.1) =195 DIGESTION

CALORIESCALORIES 1300 +650+195= 2145 TOTAL CALORIES 1300 +650+195= 2145 TOTAL CALORIES

PER DAYPER DAY

Over weight and obesityOver weight and obesity

Overweight means you are heavier than the Overweight means you are heavier than the standard for your height.standard for your height.

Obesity means you have a BMI of 30 or higherObesity means you have a BMI of 30 or higher Health problems associated with being Health problems associated with being

overweightoverweight A. high blood pressure A. high blood pressure B. excess cholesterol in the bloodB. excess cholesterol in the blood C. type 2 diabetesC. type 2 diabetes D. heart disease, stroke, and certain cancersD. heart disease, stroke, and certain cancers

Problems of being underweightProblems of being underweight

A. anemiaA. anemia B. heart irregularitiesB. heart irregularities C. trouble regulating body temp.C. trouble regulating body temp.

Healthy weight managementHealthy weight management

Fad diet- a popular diet that may help a Fad diet- a popular diet that may help a person lose or gain weight but without person lose or gain weight but without proper regard for nutritional and other proper regard for nutritional and other health issues. Can put your health at health issues. Can put your health at riskrisk

Regular exercise- your weight loss Regular exercise- your weight loss program will be more effective if you add program will be more effective if you add in regular exercise in regular exercise

• Some strategies for safe and sensible Some strategies for safe and sensible weight loss include recognizing your weight loss include recognizing your eating patterns, planning helpful eating patterns, planning helpful weight loss strategies, and exerciseweight loss strategies, and exercise

• Strategies for sensible weight gain is Strategies for sensible weight gain is to include increasing your calorie to include increasing your calorie intake by choosing nutrient dense intake by choosing nutrient dense foods and exercise regularly foods and exercise regularly

Section 3Section 3

Nutrition for individual needsNutrition for individual needs

DIABETESDIABETES

Being overweight can increase the risk of Being overweight can increase the risk of type 2 diabetestype 2 diabetes

Dietary tips: Dietary tips:

1.1. Eat balanced meals and snacks on a regular scheduleEat balanced meals and snacks on a regular schedule

2.2. monitor carb intakemonitor carb intake

3.3. Control weight with dietary changes and exerciseControl weight with dietary changes and exercise

Vegetarian dietsVegetarian diets

Health benefits:Health benefits: lower bmi, lower risk of heart disease, lower lower bmi, lower risk of heart disease, lower

bp, lower risk of type 2 diabetesbp, lower risk of type 2 diabetes

Health risk:Health risk:

Inadequate vitamin B12, inadequate calcium, Inadequate vitamin B12, inadequate calcium, protein deficiencyprotein deficiency

Some people have allergies and Some people have allergies and sensitivities to certain foods:sensitivities to certain foods:

Food allergy- a response by the immune Food allergy- a response by the immune system to the proteins in certain foodssystem to the proteins in certain foods

Food intolerance- an inability to digest a Food intolerance- an inability to digest a particular food or food additive.particular food or food additive.

Food allergyFood allergy

Symptoms: coughing, sneezing, vomiting, Symptoms: coughing, sneezing, vomiting, headache, rash, swelling, breathing headache, rash, swelling, breathing difficulty, drop in blood pressuredifficulty, drop in blood pressure

Causes: peanuts and other nuts, eggs, Causes: peanuts and other nuts, eggs, milk, fish and other shellfishmilk, fish and other shellfish

Food intoleranceFood intolerance

Symptoms: rash, stuffy or runny nose, Symptoms: rash, stuffy or runny nose, headache, diarrhea, inability to headache, diarrhea, inability to concentrateconcentrate

Causes: milk products, food additives, Causes: milk products, food additives, strawberries, chocolate, tomatoes, citrus strawberries, chocolate, tomatoes, citrus fruitsfruits

AthletesAthletes Athletes need to consume extra calories to fuel their Athletes need to consume extra calories to fuel their

higher level of physical activity. Most extra calories higher level of physical activity. Most extra calories should come from complex carbs. , but don’t restrict should come from complex carbs. , but don’t restrict fat intake below recommended amountsfat intake below recommended amounts

They should drink plenty of water to stay hydrated. They should drink plenty of water to stay hydrated. Amount depends on duration and intensity of the Amount depends on duration and intensity of the competition and the weather.competition and the weather.

Carbohydrate loading- the practice of greatly Carbohydrate loading- the practice of greatly increasing carb. Intake and decreasing exercise on increasing carb. Intake and decreasing exercise on the days immediately before a competition. (not the days immediately before a competition. (not necessary for the average athletenecessary for the average athlete))

EATING DISORDERSEATING DISORDERS

ANOREXIA NERVOSA- NOT EATING ANOREXIA NERVOSA- NOT EATING ENOUGH FOOD TO MAINTAIN A ENOUGH FOOD TO MAINTAIN A HEALTHY BODY WEIGHTHEALTHY BODY WEIGHT

Anorexia nervosaAnorexia nervosa

Signs: extreme weight loss, slowed heart Signs: extreme weight loss, slowed heart and breathing rates, dry skin, lowered and breathing rates, dry skin, lowered body temp., and growth of fine body hair . body temp., and growth of fine body hair . May also cause a loss of menstrual period May also cause a loss of menstrual period in females.in females.

Treatment: requires professional helpTreatment: requires professional help If not treated it can lead to death!If not treated it can lead to death!

BULIMIABULIMIA

BULIMIA- INCLUDES BINGING AND BULIMIA- INCLUDES BINGING AND PURGING CYCLES.PURGING CYCLES.

bulimiabulimia

Signs: most maintain normal weight, so it Signs: most maintain normal weight, so it is harder to detect. Recurring episodes of is harder to detect. Recurring episodes of binge eating, persistent over concern with binge eating, persistent over concern with the body and weight, strict dieting or the body and weight, strict dieting or engaging in vigorous exerciseengaging in vigorous exercise

Treatment: requires professional helpTreatment: requires professional help

BINGE EATINGBINGE EATING

UNCONTROLLABLE URGE TO EAT UNCONTROLLABLE URGE TO EAT LARGE AMOUNTS OF FOOD,.LARGE AMOUNTS OF FOOD,.

Health risks include: greater risk of heart Health risks include: greater risk of heart disease and other heath issues like high disease and other heath issues like high bp.bp.

Treatment: need help in learning to control Treatment: need help in learning to control their eating habits. They need to eat slowly their eating habits. They need to eat slowly and deliberately. They may need to and deliberately. They may need to address underlying emotional issues.address underlying emotional issues.

PICAPICA

Pica is eating substances not normally Pica is eating substances not normally considered as food.considered as food.

May include cravings for things such as clay soil May include cravings for things such as clay soil or laundry starch. or laundry starch.

Occurs mostly in pregnant African American Occurs mostly in pregnant African American women in rural areas in the south. women in rural areas in the south.

This can change the way that minerals are This can change the way that minerals are absorbed by the body and eating large absorbed by the body and eating large quantities of clay can block the intestinesquantities of clay can block the intestines