1. Nutrients
Substances found in foods that the body needs to regulate functions and promote growth and repair of body tissue.
Nutrition – Process where body uses nutrients

2. Metabolism
Chemical process where the body breaks down food to get energy

3. Nutrients Carbohydrates = 4 cal/g Fats = 9 cal/g Proteins = 4 cal/g
Vitamins
Minerals
Water

4. DETERMINING CALORIE NEEDS
Excess calories from carbs and protein are stored as FAT

5. DETERMINING CALORIE NEEDS
How do we lose weight?
MUST BURN MORE CALORIES THAN YOUR BODY IS TAKING IN
How do we gain weight?
Is weight gain always bad?

6. HUNGER VS. APPETITE HUNGER
Feeling of physical discomfort caused by your body’s need for nutrients
APPETITE
Desire for food that is based on emotional factors rather than nutritional need

7. DETERMINING CALORIE NEEDS
It takes about 3,500 excess calories to equal 1 pound of body fat

8. DETERMINING CALORIE NEEDS
If you consume 500 fewer calories than you use every day, you will lose 1 lb. per week
HEALTHY GUIDELINE FOR WEIGHT LOSS = 3-4 LBS. A MONTH

9. DETERMINING CALORIE NEEDS
If you ate an extra 350 calories of food a day, you would gain an extra pound every 10 days
350x10 = 3,500 calories

10. Factors that Influence Daily Caloric Intake
People who exercise burn more calories, even at rest
basal metabolic rate (BMR): the rate at which you use energy when your body is at complete rest.

11. DETERMINING CALORIE NEEDS
Average daily caloric intake:
Minimum
2,000 – 2,500 Calories

12. Effects of Following Very Low Calorie Diets
Dieters who eat fewer than 1,000-1,500 calories each day lose muscle as well as fat
This may increase % of body fat
People may lose weight initially, but will gain it back because:
1. Most of weight lost quickly is water
2. Restricting food from the body makes the body act to prevent starvation and begins to store fat

13. MEASURING BODY COMPOSITION
BMI or Body Mass Index – measures weight in relation to height
BMI is considered to be healthy
BMI is overweight
BMI 30 and over is obese
Based on evidence that health risks increase significantly at or above 25

15. Calculating BMI weight in pounds ———————————— x 703
(height in inches)(height in inches)

16. Body Composition of Athletes
Muscle mass may cause BMI to be inaccurate
WHY?

17. BODY COMPOSITION
Body fat percentages can be measured using skin fold calipers that measure the fatty deposits that form under the skin

18. Hydrostatic Weighing

19. Diets
FAD DIET
Popular Diet that may help a person lose weight but without proper regard for nutrition and other matters of health