Managing Weight and Eating Behaviors Chapter 11 Managing Weight and Eating Behaviors

Metabolism The process by which the body breaks down substances and gets energy from food You maintain your weight by taking in as many calories as you use. A healthy weight depends on age, gender, height, body frame, and growth.

Body Mass Index (BMI) A measure of body weight relative to height Weight / height in inches = #1 #1 / height in inches = #2 #2 * 703 = BMI Overweight – heavier than the standard weight range for your height Obese – having an excess of body fat Underweight – below the standard weight range for your height

Managing Your Weight Target a healthy weight Set realistic goals Personalize your plan Put your goals and plan in writing Evaluate your progress

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

Healthful Ways to Gain Weight Select foods from the 5 major food groups that are higher in calories Choose higher-calorie, nutrient-rich foods Eat nutritious snacks Get regular physical activity

Physical Activity and Weight Management Relieves stress Promotes a normal appetite response Increases self-esteem Helps you feel more energetic

Body image The way you see your body Be careful of the influence that the media and your peers can have

Fad diets Weight-loss plans that tend to be popular for only a short time See Pg. 299 for examples Often lead to weight cycling – a repeated pattern of losing and regaining body weight

Eating disorders Extreme, harmful eating behaviors that can cause serious illness or even death Classified as mental illnesses

Eating Disorders Anorexia nervosa – an eating disorder in which an irrational fear of weight gain leads people to starve themselves Bulimia nervosa – an eating disorder that involves cycles of overeating and purging, or attempts to rid the body of food Binge eating disorder – an eating disorder in which people overeat compulsively

Help with eating disorders Requires professional help May include counseling, nutritional guidance, doctor’s care, hospitalization

Vegetarian A person who eats mostly or only plant-based foods Dietary supplements – products that supply one or more nutrients as a supplement to, not a substitute for, healthful food ***Supplements are not regulated by the FDA

Health Conditions Diabetes Food allergies Lactose intolerance Celiac disease Gluten intolerance (a protein)

Performance enhancers – substances that boost athletic ability - See pg. 307 for examples Herbal supplements – dietary supplements containing plant extracts Megadoses – very large amounts