Healthy Weight and Body Image Chapter 6
Body Image n The way you see your body How might messages sent by media images negatively affect body image???
Maintaining a Healthy Weight n Calories consumed must equal the calories your body burns n Calorie: unit used to measure energy n Take in fewer calories than you burn = weight lost n Take in more calories than you burn = weight gain ** Adding just 100 extra calories to your daily food intake without changing your activity level will add 10 pounds to your weight in 1 year.
Determining Your Weight n Several factors to consider: n Gender n Age n Height n Body frame n Growth rate n Metabolic rate n Activity level
Body Mass Index n Ratio that allows you to assess your body size in relation to your height and weight. n Different charts for males and females n Calculate your BMI see chart on pg. 146 n Where do you fall?? n Valid test?
Body Composition n Ratio of body fat to lean body tissue n Body Weight vs. Body Fat n Overweight is a condition in which a person is heavier than the standard weight range for his or her height (10% over range) n Obesity refers specifically to having an excess amount of body fat (20% over recommended range)
When might being overweight NOT pose a health risk???
Answer: Athletes such as bodybuilders or football players may be overweight because of excess muscle tissue rather than excess body fat.
Weight-Related Health Risks n Overweight n Increase risk of high blood pressure n High cholesterol n Increase risk of type 2 diabetes n Asthma n Cancer
Weight-Related Health Risks n Underweight n Fatigue n Decreased ability to fight illness n Not enough nutrients
Healthful Ways to Manage Weight n Target your appropriate weight range n Set realistic goals n Personalize your plan n Put your goal and plan into writing n Evaluate your progress
Healthy Weight-Loss Strategies n Include your favorites in moderation n Eat a variety of low-calorie, nutrient-dense foods (foods that are high in nutrients as compared with their calorie content). n Whole grain products, vegetables and fruits n Drink plenty of water
Healthy Weight-Gain Strategies n Increase your calorie intake n Eat often and take second helpings n Eat nutritious snacks n Build muscle
Whether you are trying to lose weight or gain weight. Physical activity should be a part of your plan!!!
Fad Diets and Eating Disorders
Fad Diets n Weight-loss plans that are popular for only a short time n Limit food variety n Do not offer information on healthy eating patterns n Fails to provide body with proper nutrients n Weight lost is usually regained
Liquid Diets n Replaces all food intake with a special liquid formula n Do not meet body s energy needs n Dieter feels fatigued n No fiber or proper nutrients n High protein, low carbohydrates
Fasting n Abstain from eating n Deprives body of nutrients and energy n Body breaks down stored protein n Dehydrated n Sometimes popular with some cultures or religion. But only fasting for a short time.
Diet Pills n Suppresses appetite n Drowsiness n Anxiety n Racing heart n Addictive n Lose more water than normal
What are some other fad diets you can think of???
Weight Cycling n The repeated pattern of loss and regain of body weight n Common in people who follow fad diets
Nutrition for Individual Needs
Performance Nutrition n Training Diet n Balanced, moderate and varied n Need for nutrients does not change much n But, active individuals need to eat more calories from nutrient-dense foods to maintain weight and energy levels. n Making Weight THE RISKS: n Losing weight through fasting, crash dieting or sweat n Gaining weight through anabolic steroids n Slow and steady weight gain is BEST! 1-2 lbs per week.
Hydration n Electrolytes n Minerals that help maintain the body s fluid balance n Sodium, chloride, potassium n Rehydration n Restoring lost body fluids
Vegetarianism n A person who eats mostly or only plant foods n Pg. 159 in textbook n Lacto-ovo vegetarianism n Lacto vegetarianisn n Ovo vegetarianism n Vegan
Dietary Supplements n Non-food form of one or more nutrients n Contain vitamins, minerals, fiber, protein or herbs n Pill, capsule, powder or liquid form
Risks of Dietary Supplements ** Just because something is natural doesn t mean it is harmless. Certain herbs are poisonous. Others may be harmless on their own, but may interact dangerously with prescription or OTC drugs. Be careful!! Ask a doctor for more information. n Megadose very large amount of a dietary supplement n Herbal supplement chemical substance from plants that may be sold as a dietary supplement