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Chapter 11

Managing Weight and Eating Behaviors

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Lesson 1

Maintaining a Healthy Weight

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The Calorie Connection• Your Energy Balance

– Metabolism = the process by which the body breaks down substances and gets energy from food

• It takes 3,500 calories to equal 1 pound of body fat– Foods high in fat will be high in calories

• Gram of fat contains 9 calories vs. Gram of protein or carbohydrate contains 4 calories

• Sugary foods contain more calories vs. fresh vegetables and fruits which contain more water and fiber

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Maintaining a Healthy Weight• The right weight for each person is based on

several factors: age, gender, height, body frame, and stage and rate of growth

• Body Mass Index (BMI)– A measure of body weight relative to height

• Overweight– Heavier than the standard weight range for your

height• Body Composition

– The ratio of fat to lean tissue in your body• Skin fold testing – measuring thickness of skin folds at

different points on the body to determine stored fat within the skin

• BMI testing is a quick evaluation but not the most accurate

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Determining BMI

1. Convert your height into inches

2. Divide your weight in pounds by your height in inches

3. Divide that result by your height again

4. Multiply the result by 703

5. Then check the chart to determine whether you are at risk for being overweight or underweight

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Your Weight and Your Health• Weighing Too Much

• At risk for heart disease, cancer, asthma, osteoarthritis, gallbladder disease, type 2 diabetes

– More than 17% of teens in the U.S. are over weight

– These teens may be at risk of becoming obese

– Obese = having an excess of body fat

– Heredity, genetics, slow metabolism, consumer more calories and get too little exercise

• Weighing Too Little• Feel weak, tired easily,

trouble concentrating, trouble fighting off disease

– Underweight = below the standard weight range for your height

– Fast metabolism, teens growing very fast, possible not getting the calories and nutrients their body needs, exercising excessively

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Managing Your Weight

• Stay physically active and eat healthful foods

• Strategies– Target a healthy weight– Set realistic goals– Personalize your plan– Put your goals and plan in writing– Evaluate your progess

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Managing Your Weight

• Healthful Ways to LOSE Weight– Choose nutrient-dense

foods – Watch portion sizes– Eat fewer foods that are

high in fats and added sugars

– Enjoy your favorite foods in moderation

– Be active– Tone your muscles– Stay hydrated

• Healthful Ways to GAIN Weight

• Select foods from the five major food groups that are higher in calories

• Choose higher-calorie, nutrient-rich foods

• Eat nutritious snacks• Get regular physical

activity

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Physical Activity and Weight Management

• It helps relieve stress

• It promotes a normal appetite response

• It increases self-esteem, which helps you keep your plan on track

• It helps you feel more energetic

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Homework

• Lesson 1 Reviewing Facts and Vocabulary and Thinking Critically

• page 296 #s 1-5