maintaining a healthy weight. nutrients is classified into 6 groups carbohydrates proteins fats...

Maintaining A Healthy Weight

Nutrients is classified into 6 groups

• Carbohydrates• Proteins• Fats• Vitamins• Minerals • Water• Each plays a unique part in maintaining

normal growth and functioning of your body.

Carbohydrates• “Carbs” – the starches and sugars present in

foods. • Made up of carbon, oxygen, and hydrogen• This is the body’s preferred source of energy.• 4 Calories per gram• 55-60% of daily intake needs to be carbs

Simple vs. Complex• Simple carbs are sugars (fruit and milk)

• Complex carbs are starches (whole grains, seeds, nuts, legumes and tubers

Fiber

• An indigestible complex carbohydrate that is found in tough, stringy parts of veggies, fruits, and whole grains

• Fiber is what helps move waste through the digestive system.

Proteins

• Nutrients that help build and maintain body cells and tissues

• Complete vs IncompleteEssential amino acids lack one or moreAnimal products beans, peas, nuts

Fats

• Fats are a type of lipid which is a fatty substance that does not dissolve in water

How do we burn fat?

• One pound of fat is…. 3500 CALORIES

http://www.womenshealthmag.com/nutrition/boost-metabolism

What do you see?

• When you look in the mirror, how do you feel about what you see?

• Are you happy with the way you look or do you wish you some things were different?

• Body Image = The way you see your body– It is affected by several factors (media messages,

attitudes of family and friends, etc.)

Weight-Calorie Connection• How do you manage your weight?• What is a calorie?• Calorie is a unit of heat of energy needed to raise

the temperature of 1 gram of water• Maintaining a healthy weight is a matter of

balance: The calories you consume must = the

calories your body burns.

Source of calories

• Some foods are more in calories• Carbs and proteins are 4 calories per gram• Fats more than double that a 9 calories per gram

How Do you lose or gain?• If you take in fewer calories than you burn, you LOSE

• If you eat more than you burn, you GAIN.• One pound of fat equals 3500 calories

Your Appropriate Weight

• Your weight is individually influenced by a variety of factors

• Gender• Age• Height• Body frame• Growth rate• Metabolic rate• Activity level

Body Mass Index

• A ratio that allows you to assess your body size in relation to your height and weight.

Body Weight vs Body Fat

• Overweight = a condition in which a person is heavier than the standard weight range for his or her height.

• Obesity = having an excess amount of body fat

High BMIs

• Increased risk of cardiovascular disease• Type 2 diabetes• Cancer• High blood pressure• Osteoarthritis• Joint disease

Underweight

• A condition in which a person is less than the standard weight range for his or her height

• Anorexia

Your Task• Create a magazine spread (fill the page)• You MUST write and draw everything!! • NO typing or printing photos…• You will need at least a picture per article. • You will need to include– Cover (creative and “magazine like” cover)– At least 6 topics (articles on exercise, nutrition, body

composition, letters from readers, success stories, workout plans, recipes, fictional stories, etc.)

– You could include BMI pictures, weight loss story pictures– Beware column– What To Eat/What Not To Eat