Nutrition, Weight Management & Eating Behaviors

Nutrition & Weight Management Calories (kilocalories) a unit to measure energy: the heat energy found in the food that we eat and the energy that the body burns. Where do they come from? – Carbs, fats, protein found in food. (4,9,4) – Portion size – The way that food is prepared 3500 calories = 1 pound of body fat.

How many calories should I have? Depends on: – Activity level – Gender Male 16 yrs. of age 3,000 Female 16 yrs. of age 2,300 Minimum caloric intake is calories – Rate of growth – Age – Basal metabolic rate: The rate at which the body burns calories/energy at a state of rest. BMR varies from person to person.

How to manage weight? The keys: – Calories burned must equal calories consumed – Taking in fewer calories will result in wt. loss – Taking in more calories than burned will result in wt. gain. – Example: 500 calories/day x 7 = 3500

Body fat vs. Body weight Overweight-being 10% over one’s ideal weight Obesity-having excess adipose tissue Body Composition-what our body is like in comparison to muscle and fat. This is a better indicator of one’s fitness level. – Muscle weighs more than fat How does this relate to people who are overweight or obese?

Obesity can lead to: Strains the body frame Increase the work load of the heart and lungs Hypertension Diabetes (type II) Hi Cholesterol Atherosclerosis Some cancers Sedentary lifestyle Self-esteem & social issues Eating disorders

The other end of the spectrum: Underweight: Being 10% or lower than the ideal weight according to height. Under nutrition: Not consuming enough nutrients or calories for normal body function. May lead to: – Little energy reserve – Harder to fight infection – Anemia (lack of red blood cells in blood) – Loss of hair

Body Mass Index or BMI Ratio of height to weight Used to assess healthy body weight Check table on p. 198 What is your BMI number? BMI=weight\ht. in inches\ht. in inches x 703 – Example: 200 \70 \70 x 703 =28 People who should not use BMI: Weight lifters Football players Pregnant women

Physical activity and weight management: Why? Burns calories faster and promotes fat loss Tones and builds muscle mass Promotes normal appetite response Relieves stress Helps increase the BMR Increases self esteem

Eating Disorders: Both male and female disorder roughly 10% male and 90% female. Anorexia Nervosa: irrational fear of becoming obese resulting in severe weight loss from self induced starvation. Anorexia- without appetite Nervosa- nervous origin Contributors to eating disorders are: – Self concept/self esteem – Inability to cope – Traumatic events Assaults Abuse Relationship issues – Feeling out of control

Characteristics of eating disorders: Outside pressures: – (control) – High expectations The need to achieve Best of…. Perfection… The need to be accepted. Behavioral & emotional characteristics: Low caloric intake Unnatural interest in food Distorted body image Denial of eating problem

Signs and symptoms: (physiological) Extreme weight loss Constipation Hormonal changes Heart damage Impaired immune function Decrease in heart rate Menstrual cycle may stop due to low body fat osteoporosis

Bulimia Nervosa Bulimia: cycles of over eating followed by sort of purging or cleaning out of the digestive tract. Contributors to Bulimia: – Secretive – They typically know they have a problem – Desire to become and be thin, attractive, physically perfect

Signs and symptoms: (physiological) Dehydration Kidney damage Irregular heart beat Erodes tooth enamel Tooth decay Damage tissues to stomach and throat.

Others: Binge eating: frequent binge eating but no purging. Eating disorders that are not specified. Many teens are thought to have disordered eating habits but do not fit into a specific eating disorder.