1. Maintaining a healthy weight has many benefits Better sleep Increase energy level Increase in emotional wellness (decrease in stress) Reduces which diseases? 1. Heart Disease 3. Cancer 4. Arthritis 2. Type 2 Diabetes

2. Healthy weight is determined by- Gender Age Bone mass Height Weight Body mass index CAUTION- This is why a traditional height/weight chart is not an appropriate guideline to determine a healthy weight.

4. 1.A way to relate someone’s weight to their height. 2.The higher the BMI, the more health risks. 3.Body composition is not taken in consideration with this calculation. Body composition is the ratio of __________to _______________ Body Mass Index (BMI) FatLean Muscle

5. definitions 10% over the standard weight for their height. Body mass index = 27 10% under the standard weight for their height. Body Mass Index = 18.5 ( lean body type) Overweight : Underweight

6. definitions 20% over the standard weight for their height. Body mass index +30 About 30 lbs overweight/excess body fat Obesity: Under -Nutrition: Is lacking essential nutrients, to allow the body to function.

7. BMI reading MALE/FEMALE UNDERWEIGHT< 18.5 HEALTHY18.5-24.9 OVERWEIGHT25-29.9 OBESE> 30 Body Fat % reading FEMALEMALE 10-132-4ESSENTIAL 14-205-7UNDERWEIGHT 21-328-19HEALTHY > 33> 20OBESE **Use only as a range to help develop a healthy body weight

8. How Do We Control Weight? Develop a personal program that meets the nutritional and personal needs AND decrease the risk to diet related illnesses. Weight control plans must consider; 1)Age 2)Gender 3)Height 4)Weight 5)Bone mass 6)Calorie intake (portion control) 7)Calorie expenditure (building muscle or decreasing fat) Weight control plans must be supervised by a professional. Professionals know your personal wellness history, have state of the art technology and tools to determine a healthy weight and can monitor the nutritional values of the food in a daily diet plan.

9. Government recommendations for healthy eating Governments Dietary Guideline (2000 calorie diet) Fruit 2 cups Vegetables 2 ½ cups Grains 6 ouncesProtein 5 ½ ounces Dairy 3 cups

10. Male (14-18 yrs) 2200 calories RecommendationsSedentary lifestyle Protein 52 grams Carbohydrates 130 grams Fat 31 grams Moderate lifestyle 2400 calories (Macronutrients increase) Active lifestyle 2800 calories (Marconutrients increase) Female (14-18 yrs) 1800 calories Recommendations Sedentary lifestyle Protein 46 grams Carbohydrates 130 grams Fat 25 grams Moderate lifestyle 2000 calories (Macronutrients increase) Active lifestyle 2400 calories (Macronutrients increase)

13. Weight control A calorie is a unit to measure energy in food. Amount of calories for a body depends on –  Gender  Age  Body size  Metabolic rate  Activity level

14. Calorie intake is controlled by 1. NUTRIENTS 1 gram of fat = 9 calories 1 gram of carbohydrates = 4 calories 1 gram of protein= 4 calories 1 pound of fat = 3, 500 calories

15. Calorie intake is controlled by 2. PORTION SIZE

16. 1.Basal Metabolic Rate (BMR) 2.Daily Living Activity day to day movement 3.Physical Activity workouts athletics Calorie Expenditure

17. The minimum number of calories your body burns whether at rest, working out or lying down. Think of your BMR as the number of calories needed to stay alive if you were bedridden. The BMR includes activities from breathing, maintaining your body temperature, your heart pumping, to your brain working at various levels and other functions that occur in the body while asleep Your BMR number will depend on many factors such as your weight, your diet and your current activity level. What is Basal Metabolic Rate (BMR)

18. Calculate Basal Metabolic Rate for Men 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years) (Convert 4 x 12 +7 =inches) =Total BMR _____________________ Calculate Basal Metabolic Rate for Women 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years) (Convert 4 x 12 +7 =inches) = Total BMR ________________

19. Daily Activity & Exercise Day by day movement Walking in school Getting your chores done Walking the dog 1 gram of fat = 9 calories 1 gram of carbohydrates = 4 calories 1 gram of protein= 4 calories 1 pound of fat = 3, 500 calories Physical Activity workouts athletics

20. Pick the activity level that is appropriate for your lifestyle. Sedentary (little or no exercise) Lightly active (easy exercise/sports 1-3 days/week) Moderately active (moderate exercise/sports 3-5 days/week) Very active (hard exercise/sports 6-7 days a week) Extremely active (very hard exercise/sports and physical job) Chart of lifestyle activity (this is one type of chart/breakdown)