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Chapter 8 Food and Your Body Weight Maintaining a Healthy Weight Eating Disorders Preventing Food-Related Illnesses

Why do you eat? Hunger is the body’s physical response to the need for food Your empty stomach tells you to eat by sending messages to your brain When you have eaten enough, other signals from the brain and digestive system make to feel full Your stomach is about the size of your fist

Appetite is the desire, rather than the need, to eat certain foods What foods do you eat? TIPS Satisfy your appetite without over doing it Eat 4-5 small meals a day Do not eat when you are not hungry If you think you are hungry, drink water first Stop eating when you are full!

Calculate your Resting Metabolic Rate (RMR) Girls 1.Begin with a base of 655 calories 2.Multiply your weight by Multiply your height by Add 1, 2, and 3 5.Multiply your age by Subtract the total of #5 from the total of #4 Boys 1.Begin with a base of 66 calories 2.Multiply your weight by Multiply your height by Add 1, 2, and 3 5.Multiply your age by Subtract the total of #5 from the total of #4

Calories Burnt During 60 minutes of Exercise (on average) Running- 600 calories Jogging- 500 calories Biking- 500 calories Walking- 230 calories Swimming- 540 calories Dancing- 300 calories Cleaning- 230 calories Weight lifting- 400 calories

Some body fat is essential for health It is needed as an energy store, insulation, and the protection of the body’s internal organs However, too much body fat is dangerous Overweight- being heavy for one’s height (BMI of 25 or higher) Obesity- the state of weighing more than 20% above your recommended body weight (BMI of 30 or higher) Being obese or overweight is most common in the United States

Health risks associated with Overweight/Obesity Heart Disease Type 2 Diabetes Breast, prostate, and colon cancer Hypertension (high blood pressure) Stroke Liver and Gallbladder disease Sleep Apnea and other respiratory problems Joint problems AND MORE!

Ideal body weight should be based on height and weight charts One way to determine your ideal weight is to calculate your BMI, an index that relates your height to your weight Body composition is the proportion of body weight that is made up of fat tissue compared to lean tissue

Problems with the “American” diet Large portion sizes Easy access to food High fat, high sugar foods are popular Fast paced society

Body-Fat Distribution and Health Pear shape- excess fat below the waist in the hips and thighs Apple shape- excess fat around and above the waist. Studies have shown that people with apple-shaped bodies are more likely to develop heart disease, high blood pressure, stroke, diabetes, and breast cancer.

If you are Underweight A low weight may result from an illness, eating too little, exercising too much, or may be due to heredity. To gain weight, gradually increase your food intake by having meals and snacks more frequently Choose nutritious foods high in calories Weight training will help build muscle

Eating Disorders Abnormal eating patterns: never eating enough, dieting excessively, eating only certain types of foods, eating too much, and not responding to natural feelings of fullness or hunger Eating disorders- conditions that involve an unhealthy degree of concern about body weight and shape and may lead to efforts to control weight in unhealthy ways

“Eating disorders are so common in America that 1 or 2 out of every 100 students will struggle with one.” Eating disorders are considered mental disorders because people have a false body image.

Anorexia Nervosa Extreme fear of gaining weight Obsession with being thin Restrict their food intake May consume only a few hundred calories per day Some people binge and then purge Extreme weight loss

Signs and Symptoms Over exercising Preferring to eat alone Preoccupation with calories Loss of menstrual period for at least 3 months Complains of being/feeling fat Depression and anxiety Weakness and exhaustion Weighs themselves repeatedly

Bulimia Nervosa Involves frequent episodes of binge eating that are almost always followed by behaviors such as vomiting, using laxatives, fasting, or over exercising. Consumes a large amount of calories in a short period of time usually in secret People who suffer from bulimia are usually at a normal weight or even overweight

Signs and Symptoms Preoccupation with body weight Blood shot eyes and sore throat Dental problems Irregular menstrual problems Depression and mood swings Feeling out of control At least two bulimic episodes per week for at least 3 months Frequently goes to the bathroom after meals Regularly uses laxatives

Affects of Bulimia Constant stomach pain Damage to a person's stomach and kidneys Tooth decay (from exposure to stomach acids) “Chipmunk cheeks" when the salivary glands permanently expand from throwing up so often Loss of periods Loss of the mineral potassium (this can contribute to heart problems and even death)

Binge Eating Disorder Frequent binge eating but no purging People who suffer from this disorder tend to be overweight The bingeing episodes are accompanied by feelings of guilt, shame, and loss of control.

What causes eating disorders? Media Models Family Friends Control Other mental disorders May run in families

Treatment Medical, psychological, and nutritional therapy Family counseling