1. Chapters 5 and 6 Nutrition and Your Health Managing Weight and Body Composition

2. Calorie Levels Age:___________________ Gender:________________
Activity Level:_______________________
Me:________________________
page 125

3. BMI Body Mass Index A ratio of height to weight
Height in inches:______________________
Weight:_________________
Height² (height x height) = _______x_______ (x=_____)
Weight x 703 = __________(Y=___)
Y divided by X = BMI BMI = ____________
page 146 +

4. Height in Centimeters for BMI machine
5 feet 0 inches=152
5’1”=155
5’2”=157
5’3”= CHECK YOUR BMI ALGEBRA
5’4”= BY STEPPING ON THE SCALE
5’5”= PROVIDED BY YOUR TEACHER
5’6”=168
5’7”=170

5. Height in Centimeters 5’8”=173 5’9”=175
5’10”= THE SCALE CALCULATION
5’11”= SHOULD MATCH YOUR
6’0”= HAND CALCULATION
6’1”=185
6’2”=188
6’3”=191

6. BMI
BMI below 18.5 Warning, this person weighs too little. BMI between 18.5 and 24.9 This person is of a normal weight. BMI between 25 and 30 This person is slightly to moderately overweight. BMI over 30 This person requires weight reduction. SEE PAGE 146

7. Weight Management/Body Image Issues
What are your issues to work on?

8. Risky Weight Loss Strategies
Fad Diets—plans that are popular for a short period of time
Liquid Diets--Slim Fast, Cabbage Soup, Grapefruit
Fasting—abstain from eating for a certain amount of time
Diet pills—suppress appetite and can be addictive

9. Weight Cycling The repeated pattern of loss and regain of body weight.
Some diet plans may help people lose weight quickly, but the weight loss is usually body water and not body fat. Water weight loss is quickly regained.

10. Healthy Snacks
My 5 favorite healthy snacks Snack Amount of Calories use handout

11. Exercise and Activities
My favorite 3 types of exercise Activity Calories Burned use handout

12. Nutrients
Substances in food that your body needs to grow, to repair itself, and to supply you with energy.
Carbohydrates*
Proteins*
Fats/Lipids*
Vitamins
Minerals
Water
* These nutrients have calories

13. Carbohydrates The starches and sugars present in foods.
Carbohydrates are the bodies main and preferred source of energy.
4 calories per gram
Simple Carbs- sugars like fructose and lactose.
Complex Carbs- starches. Found in whole grains like potatoes.

14. Proteins
Nutrients that help build and maintain body cells and tissues.
4 calories per gram
Supply the body with energy, but not main source of energy.
2 types:
Complete- Animal products like meat, fish, and eggs
Incomplete- beans, peas, nuts.

15. Fats Some fat in the diet is necessary for good health
Fats are a type of lipid, or a fatty substance that does not dissolve in water.
Provide 9 calories per gram (twice that of carbs), but not the body’s preferred source of energy. They transport vitamins through the blood
2 types:
Saturated
Unsaturated

16. Vitamins
Compounds that help regulate many vital body processes, including the digestion, absorption, and metabolism of other nutrients.
2 types
Water soluble- pass through the body during digestion
Fat soluble- absorbed, stored, and transported in fat

17. Minerals
Substances that the body cannot manufacture but that are needed for forming healthy bones and teeth and for regulating many vital body processes.
Examples:
Calcium, iron, phosphorus, magnesium

18. Water The nutrient that makes up the greatest percentage in the body.
Vital to every body function.
Swallow and digest food
Absorb other nutrients
Eliminate waste
Maintain body temperature
Important to drink 8 cups of water per day (8-8oz)

19. Managing Weight and Body Composition
Body Image:
The way you see your body
Body Composition
The ratio of body fat to lean body tissues.
This needs to be taken into account when assessing weight.
Ex: Weight lifting will increase muscle-mass while a high calorie diet can increase the amount of stored body fat.

20. Body Weight vs Body Fat
Overweight- a condition in which a person is heavier than the standard weight range for his or her height
Obesity- Having an excess amount of body fat.
Underweight- a condition in which a person is less than the standard weight range for his or her height.

21. Eating Disorders
Extreme, harmful eating behavior that can cause serious illness or even death.
Anorexia Nervosa- a disorder in which the irrational fear of becoming obese results in severe weight loss from self-imposed starvation
Bulimia Nervosa- a disorder in which some form of purging or clearing of the digestive tract follows cycles of overeating.
Binge Eating- a disorder characterized by compulsive overeating.

22. Vegetarian Eating Plans
Dairy (Lacto)
Eggs (Ovo)
Lacto-ovo vegetarianism- Eat dairy and eggs plus foods from plant sources
Lacto-vegetarianism- Eat dairy foods plus foods from plant sources
Ovo-vegetarianism- Eat eggs plus foods from plant sources
Vegan- Eats only foods from plant sources