Chapter 6 Notes Lesson 1 Maintaining a Healthy Weight 1) What is body image? The way you see your body 2) What factors affect your body image? Media images Attitudes of family and friends The Weight-Calorie Connection 3) Why is maintaining a healthy weight considered to be a matter of energy balance? The calories you consume must equal the calories your body burns The Energy Equation 4) How many calories equal one pound of body fat? 3,500 5) How do you gain/lose 1 pound per week Gain - consume 500 extra calories per day Lose - consume 500 less calories per day Lose - burn 500 extra calories per day Determining You Appropriate Weight Range 6) What are factors that influence your appropriate weight? Gender Age Height Body frame Growth rate Metabolic rate Activity level 7) What is the formula to determine body mass index? See page 146 (Figure 6.1) Body Composition 8) What is body composition? The ratio of body fat to lean body tissue
9) What affects body composition? Diet Fitness Overweight: A Health Risk 10) What factors are linked to people being overweight? High blood pressure High cholesterol Type 2 diabetes asthma Cancer Healthful Ways to Manage Weight 11) How can you formulate a weight-mamagement plan? Target your appropriate weight Set realistic goals Personalize your plan Put your goal and plan in writing Evaluate your progress Healthy Weight-Loss Strategies 12) What are strategies for healthy weight loss? Eat 1,700 to 1,800 calories per day - minimum number of servings Include your favorites in moderation Eat a variety of low-calorie, nutrient-dense foods Drink plenty of water - eight glasses per day Healthy Weight-Gain Strategies 13) What are strategies for healthy weight gain? Increase you calorie intake - complex carbohydrates (limit fat and sugar) Eat often and take second helpings - maximum number of servings Eat nutritios snacks Build muscle - resistance training Physical Activity and Weight Management 14) What are benefits of a regular physical activity program? Relieves stress that often leads to over or under eating Promotes a normal appetite response - helps you gain, lose, or maintain weight Increases self esteem - helps keep plan on track
Chapter 6 Notes Lesson 2 Risky Weight Loss-Strategies 15) What are some fad diets? grapefruit diet lemonade diet no carb diet hollywood diet 16) What are some weight loss strategies that can cause serious health problems? Fad diets Liquid diets Fasting Diet pills Weight Cycling 17) What is weight cycling? A pattern of losing and gaining body weight 18) What is the best strategy for weight loss? Slow and steady The Risks of Eating Disorders 19) What are possible causes of eating disorders? Poor body image Social and family pressures Perfectionism 20) What are the percentages of people who suffer from eating disorders? 90% are female 10% are male 1% of females ages 16-18 have this illness 21) Can you die from an eating disorder? Yes Anorexia Nervosa 22) What is anorexia nervosa? extremely low coloric intake
obsession with exercising 23) What are the health consequences of anorexia nervosa? Malnutrition Starvation Stop menstruating Loss of bone density Low body temperature Low blood pressure Slowed metabolism Reduction in organ size Heart problems Bulimia Nervosa 24) What is bulimia nervosa? Eats a lot of food at one time, then throws up or takes laxatives 25) What are the health consequences of bulimia nervosa? Dehydration Kidney damage Irregular heartbeat Destroys tooth enamel Causes tooth decay Damages stomach tissue Damages esophagus Damages mouth Binge Eating Disorder 26) What is binge eating disorder? Consuming huge amounts of food at one time 27) What are the health consequences of binge eating disorder? Unhealthful weight gain Type 2 diabetes Heart disease Stroke Gallbladder problems High blood pressure High cholesterol Cancer Treatment
28) What is the treatment for anorexia, bulimia, and binge eating? Psychological, medical, medication, and support groups Chapter 6 Notes Lesson 3 The training diet 29) In what way does your body's need for nutrients change when you are training for sports or competition? It does not change greatly Needs more calories from nutrient-dense foods Hydration 30) Why is it important to replace fluids lost during physical activity, especially in hot weather? To avoid dehydration and heatstroke 31) What are electrolytes? Minerals that help maintain the body's fluid balance (Sodium, Chloride, and Potassium) 32) What guidelines should you follow to prevent dehydration and ensure rehydration with heavy workouts? Drink 16-24 ounces of fluids 2-3 hours before a heavy workout Drink 6-12 ounces of fluids every 15-20 minutes during heavy workouts Drink 16 ounces of fluid for every pound of body weight lost through sweat Water is best Making Weight 33) What is the recommended rate for weight loss? one-half - one pound per week 34) What is the recommended rate for weight gain? one - two pounds per week Eating Before Competition 35) What should you eat before competition? Meals that are high in carbohydrates Meals that are low in fat and protein Drink plenty of water 36) When should you eat before competition?
3-4 hours before Vegetarian Eating Plans 37) What is lacto-ovo vegetarianism? Dairy and eggs along with plant sources Dairy - Lacto Ovo - Eggs 38) What is lacto vegetarianism? Dairy with plant sources Dairy - Lacto 39) What is ovo vegetarianism? Eggs with plant sources Ovo - Eggs 40) What is vegan? Plant sources only 41) Why do people choose to eat a vegetarian diet? Religious reasons Cultural reasons Concern for environment Concern for animals (raised or slaughtered) Health reasons Meeting Nutrient Needs 42) What do vegetarians and vegans need to know to be able to plan and eat a balanced diet? Must eat a variety of incomplete proteins that will yield complete protein Must get enough iron, zinc, and B vitamins Vegans must obtain vitamin D, vitamin B12, and calcium from other sources Dietary Supplements 43) When is taking a vitamin supplement appropriate? Taking a multivitamin and mineral supplement if recommended by your doctor 44) When is taking a vitamin supplement risky? Vitamins A, D, E, and K are stored in fat, and may cause toxicity if taken in large amounts (Megadaose) Some supplements are not based on conclusive scientific evidence Nutrition During Pregnancy
45) Why is it important for pregnant females to eat healthfully and to avoid harmful substances? Everything a woman puts in her body goes directly to the fetus 46) What are nutrients that females are encouraged to increase when they are pregnant? Multivitamins Mineral supplements Folate - Helps prevent spinal defects Vitamin B Fruits Dark green leafy vegetables grain Iron - Increased blood volume (oxygen) Meat Poultry Fish Dark green leafy vegetables Grain Calcium - Helps bones and teeth of fetus as well as mother's bones Dairy Dark green leafy vegetables Canned fish with edible bones Juice Nutrition for Infants and Young Children 47) What should infants eat? Breastfeeding is best or formula 48) Why is variety important in a young child's diet? Provides energy and nutrients needed for growth Encourages children to enjoy different foods Nutrition and Older Adults 49) What are some reasons older adults may have difficulty meeting their nutritional needs? Health problems Medications