1. Nutrition, Diet, and Exercise

2. Body image is the way a person perceives his/her body shape and weight.
Negative body image = ashamed, self-conscious, and anxious about your body
Positive body image = accepting, comfortable, and confident in your body

3. Ideal – differs from culture to culture; dealing with societal pressures
Nutrition affects
our health
how energetic we feel
how we look.

4. Body shape is determined by four factors: heredity, posture, weight, and conditioning
Which factors can we control?

5. Formula for weight management
energy intake +
energy output =
weight

6. Energy intake - the calories we consume through food and beverages.
Protein and Carbohydrates = 4 calories per gram
Fat = 9 calories per gram

7. Energy output is determined by the calories burned in normal functioning, as well as during growth, physical activity, and body repair.
Nutrient dense – a food with a high amount nutrients and low amount of calories.

11. According to the food guide pyramid:
Variety means eating different foods within each food group.
Moderation means that foods with high calorie and/or fat content should be eaten less often then other foods.

12. Key nutrients:
Calcium and Vitamin D are necessary for building and maintaining strong bones.
Found in dairy products.
Potassium is necessary for maintaining a healthy blood pressure.
Found in fruit and vegetables – such as bananas, cantaloupe, and kiwi
Iron is used to carry oxygen in the blood.
Found in meats and some vegetables.

13. Set-point – a natural weight that the body will defend and protect
Body composition – 2 components
lean tissues (muscle, bone, and organs) that are metabolically active
fat (adipose) tissue that is not.

14. Metabolic rate – the amount of energy the body expends while a person is at rest.
Exercise increases the metabolic rate for several hours.
The more muscle you have, the higher your metabolic rate will be.

15. Aerobic exercise - performed at moderate intensity for longer duration.
20 minutes or longer
Example long distance running or cycling
Anaerobic exercise - high intensity workouts performed for a short duration of time.
30 seconds to 3 minutes
Example sprinting or weight lifting

16. Overweight – a person who exceeds the recommended weight for his/her height and age.
Obesity – a person who is 20% or more over the recommended body weight.

17. Long-term consequences of being overweight or obese:
Diabetes
High blood pressure
Chronic heart disease
Some cancers
High cholesterol
Subject to social stigma and ridicule about physical appearance

18. Eating Disorders
Anorexia – an eating disorder that involves severe loss of weight from excessive dieting
Bulimia – an eating disorder that involves binging on food and purging by vomiting or using laxatives
Your body image is an indicator that you may develop an eating disorder.

19. Differences between a reliable source and a questionable source
Long history of accuracy and good reputation
Quotes research and respects authorities
Shares the source of the information
Has excellent qualifications
Does not try to manipulate people in order to make a profit

20. Questionable source:
Spreads information that is not supported by research
Does not name source fro the information
Makes claims that are unbelievable
Relies on opinions and statements by people who are unqualified