2. A Healthy Size for Me zThe Energy Equation zMaintaining a Good Weight zHealth Risks

3. Body Image zThe way YOU see your body yWhat influences your body image? x Family x Friends x Attitudes of society x Media images x Your perception of weight

4. Calories – Video Helps Explains them! zCalories - Units of heat that measure the energy in food zNumber of calories depends on portion size as well as the amounts of carbohydrates, proteins and fats zCarbs and proteins supply 4 calories/gram zFats supply 9 calories per gram zFood preparation makes a difference too! zHunger – A physical need for food zAppetite – Your desire to eat

5. The Energy Equation  If calories taken in are greater than calories burned YOU GAIN WEIGHT  If calories taken in are less than calories burned YOU LOSE WEIGHT  Calories in = calories out YOU MAINTAIN Click images for videos

6. Do the Math!! zOne pound of body fat equals about 3,500 calories zEating 500 fewer calories per day than you need to maintain your weight will result in one pound of body fat loss per week (500 calories per day x 7 days) zBurning 500 calories more per day would give you the same result

7. Body Weight vs. Body Fat zOverweight: ya condition where a person is heavier than the standard weight for his/her height ymay not pose any health risks Obese : having an excess amount of body fat ________________________________________________________

8. Health Risks Obesity zExcess body fat ystrains muscles and skeletal systems yHeart and lungs have to work harder yIncreases risk of high blood pressure and high blood cholesterol yType 2 diabetes yAsthma and some cancers

9. Underweight zA condition in which a person is less than the standard weight range for his or her height zRisks ylittle stored fat to provide body with an energy reserve ymay not be providing body with enough nutrients for proper health and growth

10. How do I gain weight? zIncrease calories yCHOOSE COMPLEX CARBS & PROTEINS zEat often and take seconds! zEat nutritious snacks zBuild muscle!

11. What are complex carbs? zCarbohydrates are classified as simple or complex. The classification depends on the chemical structure of the food, and how quickly the sugar is digested and absorbed. Simple carbohydrates have one (single) or two (double) sugars. Complex carbohydrates have three or more sugars. zExamples of single sugars from foods include: yFructose (found in fruits) yGalactose (found in milk products zDouble sugars include: yLactose (found in dairy) yMaltose (found in certain vegetables and in beer) ySucrose (table sugar) zHoney is also a double sugar. But unlike table sugar, it contains a small amount of vitamins and minerals. (Note: Honey should not be given to children younger than 2 years old.) zComplex carbohydrates, often referred to as "starchy" foods, include: yNuts yStarchy vegetables yWhole-grain breads and cereals zSimple carbohydrates that contain vitamins and minerals occur naturally in: yFruits yMilk and milk products yVegetables

12. Why be physically active? zWeight lifting: yincreases muscle mass-- firm & lean yincreases number of calories burned even at rest zAny physical activity yrelieves stress & helps fight depression ypromotes normal appetite yincreases self-esteem