Chapter 6 Food and Your Health

Managing Your Weight Objectives: What are calories and how do they work? Contrast overweight vs. obesity. Why is being underweight dangerous? What would be a healthful way to lose, gain or maintain a healthy weight.

Calorie Basics Calories are units that measure energy Carbs and Proteins have 4 calories per gram Fat has 9 calories per gram Your growth, body size, gender, age and metabolic rate all affect how many calories a body needs.

Balancing the energy (calories) Calories in must equal calories out to keep the present body fat ratio If the balance is tipped one way or the other, weight is gained or weight is lost. The weight gained or lost is body fat, lean body tissue, or fluid weight. Each pound of fat = 3500 calories. Consume 500 less a day - what happens in a week? Now, exercise 250 more calories/day, what will happen each week???

Body Fat vs. Body Weight Overweight = 10% or more over standard weight for height. This may be deceptive? Obesity comes from poor food habits and a sedentary lifestyle. Underweight - Thin does not mean fit?

Determining a Healthy Weight

To Start a Weight Control Plan Target the weight (be realistic / healthy for you) Set SMART goals - be sensible (2 lbs/week) Make a personal plan- nutrition and exercise Put it in writing Stick to it - diary, eat more than 3 meals/day Think positive - if fall, get back up! Evaluate progress - give yourself time! Plateaus will happen - be patient If you cheat, think small and temporary.

Weight Loss Strategies Eat fewer calories - make them nutrient dense? Burn more calories-How? Must have 1800 minimum calories/day-Why? Include all food groups-foodpyramid.gov Eat what you like - IF WHAT YOU LIKE HAS HIGH CALORIES - just have tiny portions from time to time. If you can’t do that. refrain from eating it totally. Out of sight, out of mind. Take small bites and eat low calorie snacks.

So how do I lose 20 pounds? Maybe three months - a wedding I want to lose it in two months! Maybe three months - a wedding Four months - prom Five months - prom Six months - summertime!

Weight Gain Strategies Increase high complex carbs - rice, grain, pastas Eat more frequently and eat more servings Eat nutrient dense foods and minimal junk foods. Eat nutritious snacks, but not right before meals. You want a good appetite at each meal. .

Why is exercise so important in a lifetime weight management program? Body fat loss Firm leaner body shape Promotes normal appetite Relieves stress that often leads to overeating or under-eating. Increases metabolic rate, and body burns calories for several more hours after a workout. Increases your self esteem.

Find your balance between food and physical activity. Stay within your daily calorie needs. Be physically active for at least 30-60 minutes a day. To prevent weight gain, depending on how you eat, 60-90 minutes may be needed. Keep solid fat intake low Keep food and beverages low in added sugar. Added sugars contribute more sugar with no nutrition. Shop the perimeter of the store to power your meals with nutrient-rich foods.

Eating Disorders: Anorexia and Bulemia Is especially prominent in models, actors, ballerinas, and gymnasts Is a multi-faceted disorder with social, psychological, and medical roots, but the direct cause is still unknown Can be both a short-term and a long-term disorder Is strongly correlated with depression and obsessive-compulsive disorder

How Anorexia and Bulemia affects the body:

Tips for Eating out and at home: Out: order regular/single burgers, order small fries, order smaller drinks and water, share entrees, take home extras Home: Don’t bag it – portion, Buy single snacks, make things with half the butter-sour cream-mayo-cheese, or use low-fat. Moderation-moderation-moderation Still hungry? Fill up on good stuff like fruits and veges or nutrient-dense foods. Limit the “extras”. If you can’t do that, don’t buy them or just walk away.

Tips for Eating out and at home: For other tips on individual nutrition, exercise, weight loss, and weight gain’ visit: www.mypyramid.gov You really are what you eat! Food is the medicine that our body needs. We just need to be able to know the difference between the good, the bad food, and the ugly foods. They can make us healthy or unhealthy for a lifetime!