Nutrients Substances found in foods that the body needs to regulate functions and promote growth and repair of body tissue. Nutrition – Process where body uses nutrients

Metabolism Chemical process where the body breaks down food to get energy

Nutrients Carbohydrates = 4 cal/g Fats = 9 cal/g Proteins = 4 cal/g Vitamins Minerals Water

DETERMINING CALORIE NEEDS Excess calories from carbs and protein are stored as FAT

DETERMINING CALORIE NEEDS How do we lose weight? MUST BURN MORE CALORIES THAN YOUR BODY IS TAKING IN How do we gain weight? Is weight gain always bad?

HUNGER VS. APPETITE HUNGER Feeling of physical discomfort caused by your body’s need for nutrients APPETITE Desire for food that is based on emotional factors rather than nutritional need

DETERMINING CALORIE NEEDS It takes about 3,500 excess calories to equal 1 pound of body fat

DETERMINING CALORIE NEEDS If you consume 500 fewer calories than you use every day, you will lose 1 lb. per week HEALTHY GUIDELINE FOR WEIGHT LOSS = 3-4 LBS. A MONTH

DETERMINING CALORIE NEEDS If you ate an extra 350 calories of food a day, you would gain an extra pound every 10 days 350x10 = 3,500 calories

Factors that Influence Daily Caloric Intake People who exercise burn more calories, even at rest basal metabolic rate (BMR): the rate at which you use energy when your body is at complete rest.

DETERMINING CALORIE NEEDS Average daily caloric intake: Minimum 2,000 – 2,500 Calories

Effects of Following Very Low Calorie Diets Dieters who eat fewer than 1,000-1,500 calories each day lose muscle as well as fat This may increase % of body fat People may lose weight initially, but will gain it back because: 1. Most of weight lost quickly is water 2. Restricting food from the body makes the body act to prevent starvation and begins to store fat

MEASURING BODY COMPOSITION BMI or Body Mass Index – measures weight in relation to height BMI 18-24 is considered to be healthy BMI 25-29 is overweight BMI 30 and over is obese Based on evidence that health risks increase significantly at or above 25

Calculating BMI weight in pounds ———————————— x 703 (height in inches)(height in inches)

Body Composition of Athletes Muscle mass may cause BMI to be inaccurate WHY?

BODY COMPOSITION Body fat percentages can be measured using skin fold calipers that measure the fatty deposits that form under the skin

Hydrostatic Weighing

Diets FAD DIET Popular Diet that may help a person lose weight but without proper regard for nutrition and other matters of health