Nutrition, Diet, and Exercise

Body image is the way a person perceives his/her body shape and weight. Negative body image = ashamed, self-conscious, and anxious about your body Positive body image = accepting, comfortable, and confident in your body

Ideal – differs from culture to culture; dealing with societal pressures Nutrition affects our health how energetic we feel how we look.

Body shape is determined by four factors: heredity, posture, weight, and conditioning Which factors can we control?

Formula for weight management energy intake + energy output = weight

Energy intake - the calories we consume through food and beverages. Protein and Carbohydrates = 4 calories per gram Fat = 9 calories per gram

Energy output is determined by the calories burned in normal functioning, as well as during growth, physical activity, and body repair. Nutrient dense – a food with a high amount nutrients and low amount of calories.

According to the food guide pyramid: Variety means eating different foods within each food group. Moderation means that foods with high calorie and/or fat content should be eaten less often then other foods.

Key nutrients: Calcium and Vitamin D are necessary for building and maintaining strong bones. Found in dairy products. Potassium is necessary for maintaining a healthy blood pressure. Found in fruit and vegetables – such as bananas, cantaloupe, and kiwi Iron is used to carry oxygen in the blood. Found in meats and some vegetables.

Set-point – a natural weight that the body will defend and protect Body composition – 2 components lean tissues (muscle, bone, and organs) that are metabolically active fat (adipose) tissue that is not.

Metabolic rate – the amount of energy the body expends while a person is at rest. Exercise increases the metabolic rate for several hours. The more muscle you have, the higher your metabolic rate will be.

Aerobic exercise - performed at moderate intensity for longer duration. 20 minutes or longer Example long distance running or cycling Anaerobic exercise - high intensity workouts performed for a short duration of time. 30 seconds to 3 minutes Example sprinting or weight lifting

Overweight – a person who exceeds the recommended weight for his/her height and age. Obesity – a person who is 20% or more over the recommended body weight.

Long-term consequences of being overweight or obese: Diabetes High blood pressure Chronic heart disease Some cancers High cholesterol Subject to social stigma and ridicule about physical appearance

Eating Disorders Anorexia – an eating disorder that involves severe loss of weight from excessive dieting Bulimia – an eating disorder that involves binging on food and purging by vomiting or using laxatives Your body image is an indicator that you may develop an eating disorder.

Differences between a reliable source and a questionable source Long history of accuracy and good reputation Quotes research and respects authorities Shares the source of the information Has excellent qualifications Does not try to manipulate people in order to make a profit

Questionable source: Spreads information that is not supported by research Does not name source fro the information Makes claims that are unbelievable Relies on opinions and statements by people who are unqualified