Keeping a Healthy Weight & Nutrition Guidelines. Mrs. Anthony

Transcription

1 Keeping a Healthy Weight & Nutrition Guidelines Mrs. Anthony

2 The Ideal Body Weight Myth Average female model: 5 10, 120 lbs Typical American Adult Female: 5 4, 160 lbs Average male model: 6, 155 lbs Typical American Adult Male: 5 9, 190 lbs Why are medias body images so different?

3 Health Risks In the quest for ideal body weight, some people diet until they are underweight: Can cause many problems Muscle loss = injury in bones and joints Little fat = body can t store fat-soluble nutrients (Vitamins A, D, E, K) Immune System Weakens Hormones can become unbalanced: regulate normal growth & brain chemicals to stabilize mood and emotions More stressed by cold weather, from lack of fat

4 Health Risks Cont Opposite: adding a lot of weight High protein shakes, bars, powders, amino acid supplements can be harmful Muscle size is determined by heredity and exercise Building muscles does take protein, but your body can only handle so much at one time Extra protein foods can mean extra calories, which can lead to increased fat, not muscle Excess protein stresses the kidneys and can promote dehydration

5 Overweight Epidemic 66% of adults are overweight, and obese 33% of children and teens are overweight/obese # s have more than doubled in the last 30 years 1 in 20 teens Obesity accounts for more than 300,000 deaths a year There are many consequences to carrying excess weight Added strain on bones, muscles, and internal organs Walking and breathing take extra effort Heat and humidity causes more stress Fat s insulating quality traps body heat High blood pressure, heart disease, stroke, diabetes

6 Overweight vs. Obese For adults, overweight and obesity ranges are determined by using weight and height to calculate a number called the "body mass index" (BMI). BMI is used because, for most people, it correlates with their amount of body fat. An adult who has a BMI between 25 and 29.9 is considered overweight. (an increased body weight in relation to height) An adult who has a BMI of 30 or higher is considered obese. (an excessively high amount of body fat in relation to lean body mass)

7 Childhood obesity effects Physical Consequences Social Consequences Physiological Consequences Obesity is one of the easiest medical conditions to recognize but most difficult to treat

8 Physical Consequences Heart Disease Type 2 Diabetes used to be virtually unrecognized in adolescence almost entirely attributable to obesity obese children are reported to be 12 times more likely to have high fasting blood insulin levels Orthopedic complications bone and cartilage in the process of development are not strong enough to bear excess weight Hypertension Elevated blood pressure levels have been found to occur about 9 times more frequently among obese children

9 Psychological Problems Discrimination can cause a negative self-image and poor self-esteem Sadness can occur, which can lead to depression Loneliness Eating disorders more prevalent in females

10 Social Difficulties Obese children are stereotyped as unhealthy, academically unsuccessful & lazy may be teased or verbally abused by other children can become excluded from being a part of social groups and/or other activities

11 People who are obese or overweight also have a lower life expectancy A 40-year-old nonsmoking male who is overweight will lose 3.1 years of life expectancy; one who is obese will lose 5.8 years. A 40-year-old overweight nonsmoking female will lose 3.3 years of life expectancy; one who is obese will lose 7.1 years.

12 Why weights are rising Modern Living: makes it easier for people to eat more food Family Lifestyles and patterns Advertisements and television cooking shows Supermarket aisles and vending machines Fast food, processed foods Larger Portions Eating out more Less active people: Electronic entertainment People eat for the wrong reasons: loneliness, stress etc. Genetic tendency to gain easier

13 Diet Related Chronic Diseases Cardiovascular Disease: 37% of the population High cholesterol- 16% of the adult population Hypertension: 34% of the population Diabetes: 11% of the population ages 20+ Cancer: 41% will be diagnosed Osteoporosis: ½ women, ¼ men will have an osteoporosis related fracture

14 What is a healthy weight Body Mass Index: uses ratio of weight to height BMI= Weight in lbs x 703 / height in inches, squared 137lbs, x 703=96, x 66=4,356 96,311 / 4,356 = 22 BMI = overweight BMI 30+ =obese Basal Metabolic Rate: The rate at which energy is used at rest (calories are released) BMR: Depends on male vs. female and decreases with age, can increase with exercise Charts have been developed to interpret BMI (pg. 152) and BMR (pg. 69) Body Fat Percentage: refers to the amount of body fat to muscle

15 Healthy Weight-Loss Plan 1lb of body fat = 3,500 calories Balancing Calories If you take in more calories than you burn, you gain weight If you take in fewer calories than you burn, you loose weight Behavioral Modification: most successful way to maintain weight, make gradual, permanent changes in eating and activity habits Limiting calories, and increasing activity

16 Cont Setting reasonable goals: more apt to succeed Set for positive habits, not just weight loss Losing 1-2 lbs a week is healthy Change eating habits Enjoy a variety, focus on MyPlate, drink enough liquid, don t skip meals, watch portion sizes, control emotional eating Increase physical activities

17 Eating Disorders Eating disorders are conditions marked by extreme emotions, attitudes, and behaviors related to food, eating, and weight Damage health, and can threaten life Anorexia Nervosa: intense fear of gaining weight, although they are extremely thin Starvation can lower heart rate, breathing rate, blood pressure, body temp, can lead to heart problems, osteoporosis, and constipation, can stunt growth, stop menstruation, etc

18 Eating Disorders cont Binge Eating: eating abnormally large amounts of food in a short time (3-5 thousand calories in one sitting) Can lead to excessive weight gain, high blood pressure, high cholesterol, heart disease, diabetes Bulimia Nervosa: binge eating followed by purging to rid the body of food and calories to prevent weight gain Purging: self induced vomiting, laxatives, diet pills, fasting, excessive exercise Eats away at teeth, gums, and stomach, rupture the esophagus, sore throats, irregular heartbeat

19 Cont Causes Very complex Emotional problems Genetic and chemical imbalance in the brain Stopping the cycle The earlier it is recognized and treated, the better the chance for recovery Professional help Preventing Education and counseling Find healthy models of beauty

20 My Plate My Plate- Visual model for healthy eating habits that encourages Americans to eat from the 5 food groups Fruits Vegetables Grains Protein Dairy

21 BRAIN BREAK R= Right leg and foot L= Left leg and foot T= Both hands