1. Chapter 6 Managing Weight & Body Composition
Lesson 1:
Maintaining a Healthy Weight

2. Vocabulary _________________ _________________(BMI)
The way you see your body
_________________(BMI)
Ratio that allows you to assess your body size in relation to your height & weight
Condition in which a person is heavier than the standard weight range for his or her height
Having an excess amount of body fat
Condition in which a person is less than the standard weight range for his or her height
Foods that are high in nutrients as compared with their calorie content

3. Energy Equation Take in more calories than you burn =_____________
Take in fewer calories than you burn =_____________
Healthy to lose _________ per week
One pound of body fat = __________ calories
Eating 500 calories less than you usually eat per day will = a loss of 1 pound per week
(500 calories/day * 7 days = 3,500 calories)

4. Balance
Only you can determine your optimal balance for nutrition and fitness
Learn from mistakes
Because you are thin may not mean you are healthy

5. Determining Body Mass Index
BMI = weight (in pounds) * 703/(height in inches)2
Example: 120 lbs. * 703/662 = 19.36
What’s your BMI?
Chart pg. 146 textbook

6. Health risks associated with being overweight
Increased risk for:
CVD
______________
Cancer
Osteoarthritis
Joint Disease

7. Overweight & Obesity 60 million Americans are obese
Over 60% of Americans are _________________________
300,000 excess deaths per year
$100 Billion in healthcare costs
_______________ of preventable death
60% Increase in the last ten years

8. ABC’s for Good Health ______for Fitness ______a Healthy Base
60 Minutes of Physical Activity
______a Healthy Base
Eat recommended # of servings from 5 food groups daily
______Sensibly
Low-fat foods & moderate intake of sugar

9. 2005 Dietary Guidelines for Americans
Consume a ______of nutrient-dense foods within and among the basic food groups, while staying within energy needs
Control caloric intake to manage ________________
Be physically active each _______
Increase daily intake of foods from certain food groups: fruits and vegetables, whole grains, and fat-free or low-fat milk and milk products
Choose ____ wisely for good health, limiting intake of saturated and trans fats

10. 2005 Dietary Guidelines for Americans
Choose carbohydrates wisely for good health, limiting intake of added________
Choose and prepare foods with little ____, and consume potassium-rich foods
Keep foods _____ to eat

11. Healthy Ways to Manage Weight
Target your appropriate weight
Set _________ goals
Personalize your plan
Put your _______ and planning in writing
_________ your progress

12. Healthy Weight-Loss Strategies
Eat ___________ calories daily to meet your bodies needs
Include your favorites in _____________
Eat a _________ of low-calorie & nutrient-dense foods
Drink plenty of __________

13. Healthy Weight-Gain Strategies
__________ your calorie intake
Eat often and take second helpings
Eat ____________ snacks
Build _________

14. Make Healthy Choices Adequate Moderate Balance Variety
Eat to live…….Don’t live to eat!
Balance
Intake vs. output
Variety
Essential Nutrients/Nutrient-dense Foods
Water
Avoid Extreme Diets
Read Food-Labels
Be More Physically Active 
Be Healthy……….Live Happy 

15. Fad Diets & Eating Disorders
Lesson 2
Fad Diets & Eating Disorders

16. Vocabulary ______________ _________________
Weight-loss plans that are only popular for a short time
The repeated pattern of loss and regain of body weight
Extreme harmful eating behavior that can cause serious illness or even death
Disorder in which the irrational fear of becoming obese results in severe weight loss from self-imposed starvation
Disorder in which some form of purging or clearing of the digestive tract follows cycles of overeating
_________________
Disorder characterized by compulsive overeating

17. FAD DIETS & EATING DISORDERS
Risky weight loss strategies fail to produce _________results & can cause __________health problems!

18. Fad Diets Weight loss plans that are popular for only a _____________
________ to stick with
Limit food intake
___________
Any weight lost is usually ___________

19. Liquid Diets
All food is in a special formula – low calorie & usually _________meet the bodies needs
Low fiber & nutrients
High protein & low carbohydrate can lead to serious problems – _________!
FDA requires a warning label for these products – Use with Dr. supervision

20. Fasting To abstain from eating Deprives the body of __________________
If no liquids = DEHYDRATION
Religious & cultural rituals involve brief periods of fasting (Ramadan)
Not advisable if diabetic or other health conditions
Consult a professional (Dr., Nutritionist)

21. Diet Pills Suppresses the __________
Cause drowsiness, ________, racing heart, other side effects
___________ body
‘Claims’ may be __________ on benefits of these pills

22. Weight Cycling
Weight lost quickly is usually ______ weight & will be ____________
Repeated pattern of loss & regain of body weight
Common with those who use fad diets
Harmful ?
______________ loss is best strategy

23. Risks of Eating Disorders
Concern for & about weight can get out of control
Obsessed with thinness can lead to __________
An extreme, harmful behavior that can cause serious illness or even death
Exact cause is unknown
Could be brought on by: Mental, emotional, social & family pressure, perfectionism, genetic?
90% affected are __________ (teens at risk)
Serious health problem…________________!

25. Anorexia Nervosa
A disorder in which the irrational fear of becoming obese results in severe weight loss from self imposed starvation
Psychological disorder w/ _____________________consequences
Relates to difficulty coping with pressures, expectations, acceptance, need to achieve
Genetics & biological factors may play a role
Hormones & brain chemicals
Symptoms:_____________, obsession with exercise, emotional problems, unnatural interest in food, ________________, denial of problem

26. Health Consequences of Anorexia Nervosa
______________ & starvation
Menstruation stops
Low bone density, low body temperature, ______________, slow metabolism, reduced organ size, irregular heartbeat, ______________ & sudden death
Treatment: clinic/hospital & psychological

28. Bulimia Nervosa
Disorder in which some form of purging or clearing of the digestive tract follows cycles of overeating
Fast & Binge (vomit/take laxatives)
May gain weight after a binge (trying to gain control)
Could be brought on by: _____________
_________________________________

29. Health Consequences of Bulimia
Repeated __________________ can cause serious problems & death
____________, kidney damage, irregular heartbeat, destroys tooth enamel, tooth decay, damage to esophagus, stomach, mouth & ______________ deficiencies
Laxative abuse can change blood composition
Treatment: Medical & Psychological

30. Binge Eating Disorder characterized by ___________ overeating
May use food as a coping mechanism for _____________/depression
Treatment: Psychological ___________ & sometimes medication

31. Health Consequences for Binge Eating
__________________
Type 2 Diabetes
Heart Disease/Stroke
Gallbladder Problems
High _____________
Increased Risk of Cancer

32. Nutrition for Individual Needs
Lesson 3
Nutrition for Individual Needs

33. Vocabulary ______________ Dietary____________ ___________Supplement
Minerals that help maintain the body’s fluid balance
Restoring lost body fluids
A person who eats mostly or only foods that come from plant sources
Vegetarians who eat only foods of plant origin
Dietary____________
A nonfood form of one or more nutrients
Very large amount of a dietary supplement
___________Supplement
A chemical substance from plants that may be sold as a dietary supplement

34. Training Diet Eating plan for athletes: Hydration
______________, moderate & varied
Need more calories from _____________ foods
Hydration
Dehydration can lead to loss of electrolytes
Examples: minerals-sodium, chloride & potassium
Important to ___________________
Losing/gaining weight
________________ per week is _____________

35. Anabolic Steroids Body building drugs to build muscle ____________!
____________ side effects
Acne, breast development in men, heart attack, liver cancer, deeper voice & hair growth in women & aggression

36. Vegetarianism Religious cultural reasons Concern for environment
How food animals are raised or slaughtered
Health reasons
Cuts out high amounts of __________________
_____________
Resulting in: reduce chance CVD & cancer
Consume more veggies, fruits, whole grains

37. Vegetarian eating plans/pyramid
Page 159-Figure 6.3
Food Guide Pyramid
Page 160

38. Dietary Supplements
Can get all of the nutrients you need by following the _______________________
Examples of supplements that are necessary for some:
_______________
Mineral supplement
Calcium-vegan/lactose intolerant
Iron-anemic/iron deficient
Older, pregnant, receiving certain medical treatment, recovering from illness

39. Nutrition During Pregnancy
Folate
Prevents spinal defects in developing fetus
Found in dark leafy ______ veggies, fruits and grains
Iron
Increased blood volume during pregnancy = increased demand for __________
Found in meat, poultry, fish, spinach & grains
Calcium
Builds _______________ in developing fetus
Best source is dairy: milk, cheese, yogurt