Chapters 5 and 6 Nutrition and Your Health Managing Weight and Body Composition

Calorie Levels Age:___________________ Gender:________________ Activity Level:_______________________ Me:________________________ page 125

BMI Body Mass Index A ratio of height to weight Height in inches:______________________ Weight:_________________ Height² (height x height) = _______x_______ (x=_____) Weight x 703 = __________(Y=___) Y divided by X = BMI BMI = ____________ page 146 +

Height in Centimeters for BMI machine 5 feet 0 inches=152 5’1”=155 5’2”=157 5’3”=160 CHECK YOUR BMI ALGEBRA 5’4”=163 BY STEPPING ON THE SCALE 5’5”=165 PROVIDED BY YOUR TEACHER 5’6”=168 5’7”=170

Height in Centimeters 5’8”=173 5’9”=175 5’10”=178 THE SCALE CALCULATION 5’11”=180 SHOULD MATCH YOUR 6’0”=183 HAND CALCULATION 6’1”=185 6’2”=188 6’3”=191

BMI BMI below 18.5 Warning, this person weighs too little. BMI between 18.5 and 24.9 This person is of a normal weight. BMI between 25 and 30 This person is slightly to moderately overweight. BMI over 30 This person requires weight reduction. SEE PAGE 146

Weight Management/Body Image Issues 1. 2. 3. 4. What are your issues to work on?

Risky Weight Loss Strategies Fad Diets—plans that are popular for a short period of time Liquid Diets--Slim Fast, Cabbage Soup, Grapefruit Fasting—abstain from eating for a certain amount of time Diet pills—suppress appetite and can be addictive

Weight Cycling The repeated pattern of loss and regain of body weight. Some diet plans may help people lose weight quickly, but the weight loss is usually body water and not body fat. Water weight loss is quickly regained.

Healthy Snacks My 5 favorite healthy snacks Snack Amount of Calories 1. 2. 3. 4. 5. use handout

Exercise and Activities My favorite 3 types of exercise Activity Calories Burned 1. 2. 3. use handout

Nutrients Substances in food that your body needs to grow, to repair itself, and to supply you with energy. Carbohydrates* Proteins* Fats/Lipids* Vitamins Minerals Water * These nutrients have calories

Carbohydrates The starches and sugars present in foods. Carbohydrates are the bodies main and preferred source of energy. 4 calories per gram Simple Carbs- sugars like fructose and lactose. Complex Carbs- starches. Found in whole grains like potatoes.

Proteins Nutrients that help build and maintain body cells and tissues. 4 calories per gram Supply the body with energy, but not main source of energy. 2 types: Complete- Animal products like meat, fish, and eggs Incomplete- beans, peas, nuts.

Fats Some fat in the diet is necessary for good health Fats are a type of lipid, or a fatty substance that does not dissolve in water. Provide 9 calories per gram (twice that of carbs), but not the body’s preferred source of energy. They transport vitamins through the blood 2 types: Saturated Unsaturated

Vitamins Compounds that help regulate many vital body processes, including the digestion, absorption, and metabolism of other nutrients. 2 types Water soluble- pass through the body during digestion Fat soluble- absorbed, stored, and transported in fat

Minerals Substances that the body cannot manufacture but that are needed for forming healthy bones and teeth and for regulating many vital body processes. Examples: Calcium, iron, phosphorus, magnesium

Water The nutrient that makes up the greatest percentage in the body. Vital to every body function. Swallow and digest food Absorb other nutrients Eliminate waste Maintain body temperature Important to drink 8 cups of water per day (8-8oz)

Managing Weight and Body Composition Body Image: The way you see your body Body Composition The ratio of body fat to lean body tissues. This needs to be taken into account when assessing weight. Ex: Weight lifting will increase muscle-mass while a high calorie diet can increase the amount of stored body fat.

Body Weight vs Body Fat Overweight- a condition in which a person is heavier than the standard weight range for his or her height Obesity- Having an excess amount of body fat. Underweight- a condition in which a person is less than the standard weight range for his or her height.

Eating Disorders Extreme, harmful eating behavior that can cause serious illness or even death. Anorexia Nervosa- a disorder in which the irrational fear of becoming obese results in severe weight loss from self-imposed starvation Bulimia Nervosa- a disorder in which some form of purging or clearing of the digestive tract follows cycles of overeating. Binge Eating- a disorder characterized by compulsive overeating.

Vegetarian Eating Plans Dairy (Lacto) Eggs (Ovo) Lacto-ovo vegetarianism- Eat dairy and eggs plus foods from plant sources Lacto-vegetarianism- Eat dairy foods plus foods from plant sources Ovo-vegetarianism- Eat eggs plus foods from plant sources Vegan- Eats only foods from plant sources