Managing Weight and Eating Behaviors By: Briel Eckel and Jap Singh
The Calorie Connection Your Energy Balance Energy Balance- The balance between consumed and burned calories. Metabolism- When the body breaks down substances and food for energy. Consume too many unneeded calories = gain weight. Burn more calories than you consume= lose weight. By consuming 500 fewer calories each day, you can lose 1 lb. a week.
Maintaining A Healthy Weight Body Mass Index Body Composition A person that is very muscular might have Body Mass Index (BMI) -a measure of a heavier BMI but still be healthy. body weight relative to height. Body Composition - the ratio of fat to Overweight- heavier than the standard lean tissue in your body. weight range for your height. Every teen grows at his or her own rate. Good Body Composition Not so good body composition
Your Weight And Your Health Weighing too much Exceeding your healthy weight range can increase your risk for heart disease, cancer, asthma, osteoarthritis, gallbladder disease, or type 2 diabetes. Obese - having an over-average amount of body fat. Many people are overweight or obese because they eat a lot of calories without burning them off in exercise. Less of... Weighing too Little Underweight - below the standard weight for your height. Some may be too thin because they have a fast metabolism or genetics. While others eat too little or workout too much which can cause them to be underweight. More of...
Managing Your Weight Strategies Target a healthy weight Learn what your ideal weight range is from a health care professional Set realistic goals Maintain a healthy diet and exercise regularly Personalize your plan Incorporate some foods you enjoy into your daily eating plan Stay active and eat healthy! The Dietary Guidelines for Americans does not recommend that teens diet. Instead they should eat a healthful and well balanced diet every day to reach a healthy weight. Put your goals and plans in writing Your goals and plans on paper can act as a supportive reminder Evaluate your progress Track your weight weekly
Managing Your Weight Healthful Ways to Lose Weight Choose nutrient-dense foods Fruits, veggies, and whole-grains supply nutrients for less calories Watch portion sizes Eat recommended portion sizes for each major food group Eat fewer foods that are high in fats and added sugars These foods have less nutrients for more calories Enjoy your favorite foods in moderation Try enjoying a small serving of your favorite sweets less often Be active Different activities burn a different amount of calories Tone your muscles Your body will use up more calories if you have more muscle mass Stay hydrated TEENS SHOULD DRINK 9-13 CUPS OF FLUIDS EACH DAY
Managing Your Weight Healthful Ways to Gain Weight Select foods from the five major food groups that are higher in calories Whole milk >> low-fat or fat-free milk Choose higher-calorie, nutrient-rich foods Nuts, dried fruit, cheese, and avocados Eat nutritious snacks Enjoy healthful snacks more often to increase your daily calorie intake Get regular physical activity If you are increasing your calorie intake, be sure to exercise daily so you gain muscle weight rather than fat weight Five Major Food Groups!!!
Managing Your Weight Physical Activity and Weight Management It helps relieve stress Benefits of Exercising It promotes a normal appetite response It increases self-esteem, which helps you keep your plan on track. It helps you feel more energetic Anyone can exercise!!
Your Body Image Body Image- the way you see your body. During our teen years, we undergo a series of rapid changes, often leading us to feel insecure. Your body image can be affected by comparing yourself to peers, models, athletes, or actors. Accepting Yourself Growth spurts can make some teens look thinner. Hormonal changes can cause teens to gain weight. You cannot change your basic body type, and your health is at risk if you try.
Fad Diets Fad Diets- Weight loss plans that tend to be popular for only a short time. Quick and easy weight loss. 1. Miracle foods 2. Magic Combinations 3. Liquid Diets 4. Diet pills 5. Fasting Weight Cycling- a repeated pattern of losing and regaining body weight. Unsafe/ineffective diets won t require exercise, and may include the words effortless, breakthrough, miraculous, ancient, or secret. Maintain a healthy weight through nutritional guidelines and exercise, not diets.
Eating Disorders Eating disorders- extreme, harmful eating behaviors that can cause serious illnesses or even death. Eating disorders are considered mental illnesses. May be linked to: Depression, low self-esteem, troubled, personal relationships, or genetics. 1. Anorexia nervosa- When people starve themselves due to an irrational fear of weight gain. 2. Bulimia nervosa- Cycles of overeating and purging, or attempts to rid the body of food. 3. Binge eating disorder- When people overeat compulsively.
Eating Disorders People with Anorexia see themselves as overweight while being dangerously thin. Obsessive Behaviors Include: 1. Avoiding food and meals 2. Eating a small amount of a few foods 3. Counting calories in everything they eat. 4. Exercising excessively 5. Repeatedly weighing themselves Leads to malnutrition, starvation, brittle bones, and a drop in body temperature, heart rate, and blood pressure. Heart problems and sudden cardiac death. Anorexia Nervosa Treatments Seek medical attention Restore the patient s body back to a healthy level Psychological and family therapy Support from family and friends
Eating Disorders Bulimia Nervosa Regularly go on binges, eating food too fast to taste it Binge- eating a huge amount of food in one sitting After they binge, they exercise frantically, fast, or force themselves to vomit or take a laxative-purge Leads to dehydration, sore/inflamed throat, swollen glands, and damage to the teeth, stomach, intestines, or kidneys Treatments Break the binge-thenpurge cycle Behavioral therapy Psychotherapy is used to address the emotional issues that led to the disorder Purging can result in a chemical imbalance which causes irregular heart rhythms, heart failure, and death.
Eating Disorders Binge Eating Disorder Eating large amounts of food in a short period of time During a binge, the person may feel guilty or disgusted from their actions, but powerless Leads to obesity or being overweight, high blood pressure, type 2 diabetes, and cardiovascular disease Treatments Break the binging habit Behavioral therapy Psychotherapy to address the emotional issue that led to the disorder
Lifelong Nutritional Needs Age During your teen years, more calories are needed to support your growth Gender Females need less calories, but more iron and calcium. Pregnant women need extra calcium, iron, and folic acid Activity Level The more active you are, the more calories you need
Lifelong Nutritional Needs Vegetarian Diets Vegetarian- someone who mostly or only eats plant-based foods. 1. Vegans= only plant-based foods 2. Lacto-ovo= plant-based and dairy foods, and eggs 3. Lacto= plant-based foods and dairy 4. Ovo= plant-based foods and eggs Advantages include Low amounts of saturated fat and cholesterol High amounts of fiber Reduced risk of cardiovascular disease and some types of cancer People can be vegetarians because They believe it s healthier Religious Cultural Economic reasons They just prefer it Drawbacks include Lower amounts of protein, iron, zinc, and some B vitamins Dietary supplements- products that supply one or more nutrients as a supplement to, not a substitute for, healthful foods.
Lifelong Nutritional Needs Health Conditions Diabetes- One can control their diabetes by using insulin or by carefully controlling the amount of carbohydrates in the things they consume. Losing weight helps if the person is overweight. Food Allergies- Allergies can be annoying or life-threatening. If you have a food allergy be sure to check ingredient lists and ask restaurant servers if your dish contains the food you re allergic to. Lactose Intolerance- Makes it hard for people to digest dairy products. It helps some when they consume smaller portions of the dairy. Others may take a lactase tablet or liquid to help digest the lactose. Celiac Disease- Gluten intolerance. Those with this disease can only avoid products like bread, beer, pasta, and some grains. High Blood Pressure- Salt raises a person s blood pressure. Eat less salt if you have high blood pressure High Cholesterol- Those with high cholesterol are advised to reduce their intake of saturated fats and trans fats.
Lifelong Nutritional Needs Nutrition For Athletes Athletes need more calories, protein, and carbohydrates from nutrient dense foods If your sport requires you to make weight, then you need to compete at a healthy weight for you. Eating Before a Competition Eat 3-4 hours before you compete Choose meals that are high in carbohydrates, low in fat and protein. Like pasta, rice, veggies, fruits, and breads. Hydration Teen girls= 9 cups of noncaffeinated fluids a day Teen boys= 13 cups Athletes require more, since they lose more fluids during the sport they play Dehydration leads to imbalance of electrolytes, dizziness, fatigue, or light-headedness and cramping Stay hydrated by drinking water before, after, and about every 15 minutes during a workout.
Lifelong Nutritional Needs Avoiding Performance Enhancers Performance enhancers- substances that boost athletic ability. They are illegal, have been banned under the rules of many sports organizations, and can cause serious health risks. 1. Anabolic steroids Have the same effect of male hormones in the body. illegal without a doctor s prescription. 2. Androstenedione Weaker form of androgens used to build muscle. Banned in professional sports. 3. Creatine Compound that releases energy so athletes have a quick power burst and reduced muscle fatigue. Causes cramps and nausea. With high doses, may result in damaged heart, liver, and kidneys. 4. Energy drinks Increases your heart rate to give you quick energy. Leads to dehydration.
Using Supplements Herbal supplements- dietary supplements containing plant extracts. Are used to provide nutrients some people are unable to get through their diet or extra nutrients that are needed due to certain circumstances. Concerns About Dietary Supplements Do not take supplements that provide more than 100% of the daily values for any nutrient Megadoses- very large amounts Taking megadoses of any supplement is dangerous. Vitamins like A, D, E, and K can become toxic if built up in the body Natural products can still be dangerous. Ephedra, a banned herb, can lead to a heart attack or stroke Treat supplements with the same caution as you would of any drug Before beginning an herbal supplement check with your doctor, especially if you are on any medications