Chapter #11 Managing Weight and Eating Behaviors

Lesson #1 Lesson #2 Lesson #3

Lesson #1 Maintaining a Healthy Weight

Maintaining a healthy weight helps you protect your 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.

If you consume more calories than your body needs, you will gain weight. If you use more calories than you take in, you will lose weight.

Your Energy Balance

Energy balance is the balance between the calories you take in the calories you burn

Your metabolism converts the food you eat into fuel. Metabolism The process by which the body breaks down substances and gets energy from food

It takes about 3,500 calories to equal 1 pound of body fat. Thus, if you consume 500 fewer calories than you use every day, you will lose 1 pound per week.

How Many Calories?

High-fat foods are high in calories. Some low-fat foods may also be high in calories. Food preparation also plays a role in how many calories a food delivers.

Maintaining a Healthy Weight

Body mass index and body composition help you judge whether your weight is healthy. The right weight for each person is based on age, gender, height, body frame, and stage and rate of growth.

To learn if your body weight falls into a healthy range, calculate your body mass index (BMI). Body mass index (BMI) A measure of body weight relative to height

Body Mass Index Your BMI can help you to determine if you’re overweight or at risk for being overweight. Overweight Heavier than the standard weight range for your height

Body Composition Your body composition is the ratio of fat to lean tissue in your body.

Every teen grows at his or her own rate. Some of your friends will be taller or shorter than you, and some will weigh more or less than you.

Your Weight and Your Health

Being either overweight or underweight carries health risks. People whose weight does not fall into a healthy range are at a higher risk for various diseases.

Staying active helps you maintain a healthy weight.

Weighing Too Much

Teens who are overweight may be at risk of becoming obese. Obese Having an excess of body fat

Health Problems Associated with Being Overweight Hypertension Cardiovascular disease Type 2 diabetes Osteoarthritis Gallbladder disease Asthma and other respiratory problems Certain types of cancer

Weighing Too Little

Teens who are underweight may feel weak, tire easily, or have trouble concentrating. Underweight Below the standard weight range for your height

For some teens, being too thin can mean that they are not getting the calories and nutrients their growing bodies need. They also may be exercising excessively to burn calories.

Managing Your Weight

Stay physically active and eat healthful foods. Teens should eat a healthful, well-balanced diet every day to reach a healthy weight.

Target a healthy weight. Set realistic goals. Personalize your plan. Put your goals and plan in writing. Evaluate your progress. Learn your ideal weight range. Eat healthfully and exercise regularly. Eat foods you enjoy. Write down your goals and your plan. Track your weight on a weekly basis.

Healthful Ways to Lose Weight

Eat fewer foods that are high in fats and added sugars. Watch portion sizes. Choose nutrient-dense foods. Healthful Ways to Lose Weight Be active. Enjoy your favorite foods in moderation. Stay hydrated. Tone your muscles.

Eat nutritious snacks. Choose higher-calorie, nutrient-rich foods. Select foods from the five major food groups that are higher in calories. Healthful Ways to Gain Weight Get regular physical activity.

Physical Activity and Weight Management

This graph shows how many calories a person weighing 125 to 175 pounds can burn doing each activity for 10 minutes.

Lesson #2 Body Image and Eating Disorders

Your Body Image

Poor body image may lead to unhealthful and harmful eating behaviors.

The media and other influences can affect your body image. Try to accept yourself the way you are.

When you look in the mirror, do you like what you see? If the answer is yes, that means that your body image is positive. Body image The way you see your body

Images shown in the media aren’t always realistic. Peers and media images can influence body image.

Fad Diets

Fad diets are neither safe nor reliable ways to lose weight. People on fad diets may lose weight temporarily, but they usually regain it after going off the diet.

Teens who want to lose weight may be tempted to try fad diets that promise quick, easy weight loss. Fad diets Weight-loss plans that tend to be popular for only a short time

People who follow fad diets may fall into weight cycling. Weight cycling A repeated pattern of losing and regaining body weight

Types of Fad Diets Miracle Foods Magic Combinations Liquid DietsDiet Pills Fasting

Eating Disorders

Eating disorders are extreme and dangerous eating behaviors that require medical attention. Eating disorders are classified as mental illnesses.

Eating disorders are often linked to depression, low self-esteem, or troubled personal relationships. Eating disorders Extreme, harmful eating behaviors that can cause serious illness or even death

Social and cultural forces that emphasize physical appearance can play a role in eating disorders. Research also suggests that genetics may be a factor in the development of eating disorders.

Anorexia Nervosa People with anorexia nervosa see themselves unrealistically as overweight even when they are dangerously thin. Anorexia nervosa An eating disorder in which an irrational fear of weight gain leads people to starve themselves

Anorexia Nervosa People with anorexia develop obsessive behaviors related to food, such as: avoiding food and meals eating only a few kinds of food in small amounts weighing or counting the calories in everything they eat exercising excessively weighing themselves repeatedly

Anorexia Nervosa Possible health consequences Brittle bones Drop in body temperature, heart rate, and blood pressure Reduction in organ size Heart problems and sudden cardiac death

Bulimia Nervosa People with bulimia nervosa regularly binge then purge. Bulimia nervosa An eating disorder that involves cycles of overeating and purging, or attempts to rid the body of food

Bulimia Nervosa Binging is eating a huge amount of food in a single sitting. Purging is forcing vomiting, taking laxatives to flush food out of the system, or fasting or exercising frantically after a binge.

Bulimia Nervosa 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

Binge Eating Disorder People with binge eating disorder do not purge. Binge eating disorder an eating disorder in which people overeat compulsively

Binge Eating Disorder Consequences of binge eating disorder include: Becoming overweight or obese Developing the health problems associated with obesity

Seeking Help

Eating disorders are serious illnesses that require medical help. Medical help may involve counseling, nutritional guidance, a doctor’s care, and, in extreme cases, a hospital stay.

If you think that you or someone you know may have an eating disorder, talk to a trusted adult, such as a parent, counselor, or school nurse.

Lesson #3 Lifelong Nutrition

Nutritional needs will change throughout your life.

Lifelong Nutritional Needs

Your age, gender, lifestyle, and health needs can affect your body’s food needs. Everyone has different nutritional needs.

Factors that Affect Your Nutritional Needs Age Gender Activity Level As you get older, your calorie needs will change based on your activity level. Females tend to need fewer calories but more of some nutrients than males. The more active you are, the more calories your body needs.

A healthful vegetarian diet contains a variety of foods, including plenty of vegetables, fruits, and whole-grain foods. Vegetarian A person who eats mostly or only plant-based foods

Some vegetarians may need to take dietary supplements to obtain all the nutrients. Dietary supplements Products that supply one or more nutrients as a supplement to, not a substitute for, healthful foods

Health Conditions Diabetics Food Allergies Lactose Intolerance Gluten Intolerance Celiac Disease High Blood Pressure High Cholesterol Control carbohydrate intake to control blood sugar. Avoid the foods and food ingredients they are allergic to. Consume less lactose. Avoid glutens. Avoid grains and grain-based products. Reduce salt intake. Reduce intake of saturated fats and trans fats.

Nutrition for Athletes a balanced diet that supplies enough nutrients to support health. more calories to provide additional fuel. more protein and carbohydrates than inactive people. more calories from nutrient-dense foods and foods higher in carbohydrates. Athletes need:

Hydration

Teen girls should drink 9 cups of non-caffeinated fluids each day. Teen boys should drink 13 cups of non-caffeinated fluids each day. Student athletes may need more fluids.

To prevent dehydration and heatstroke, drink water before and after you exercise, and every 15 minutes or so during a workout.

Dehydration can lead to fatigue, dizziness or light-headedness, cramping, and an imbalance of electrolytes—minerals that help maintain the body’s fluid balance. The minerals sodium, chloride, and potassium are all electrolytes.

Avoiding Performance Enhancers

Some athletes try to gain an extra edge by using illegal performance enhancers. Performance enhancers Substances that boost athletic ability

Anabolic Steroids Androstenedione Creatine Energy Drinks These dangerous drugs have the same effect as male hormones (known as androgens) and are used to boost muscle growth. Andro is a weaker form of the androgens that the body produces naturally. It is used to build muscle. This compound helps release energy and can cause cramps, nausea, and heart, liver, and kidney damage. Energy drinks contain high amounts of caffeine and provide energy by increasing your heart rate. These beverages can lead to dehydration.

Eating Before a Competition Eat about three to four hours before a competition and drink plenty of water before, during, and after the competition. Choose meals that are high in carbohydrates and low in fat and protein.

Using Supplements

Dietary supplements can help people meet their nutrient needs if they cannot do it with food alone. Dietary supplements provide various combinations of vitamins, minerals, protein, and fiber.

Dietary supplements are no substitute for eating a variety of healthful foods.

People recovering from illness or taking certain medications may need to take supplements. Pregnant or nursing women may use supplements to get the extra nutrients their bodies need. Vegetarians may use supplements to provide nutrients they do not get from animal-based foods.

Concerns About Dietary Supplements

Most people who follow a nutritious, well- balanced eating plan will not need a multivitamin. Multivitamin and mineral supplements are generally safe to use, as long as you use them correctly.

Taking megadoses of any supplement can be dangerous, especially fat-soluble vitamins, which can build up in body fat and become toxic. Megadoses Very large amounts