Food and Your HealthChapter 6

Managing your Weight• Burn more calories than you eat (3,500 calories = 1 lbs)• Overweight = more than 10% over

standard• Underweight = 10% below the standard• Sedentary lifestyle = Obesity risk• Poor food habits = Obesity risk

Obesity• Excess body fat puts strain on the body frame• Higher risk of diabetes• High blood pressure• High blood cholesterol• High risk of some cancers• High risk of atherosclerosis

Weight loss strategies

• Be patient, don’t try to lose weight in a hurry. ½-1 lb a week is safe.

• Change your eating habits gradually.• Don’t give up if you have setbacks.• Set a target weight or body fat percentage.• Make a plan that you can follow and put it in writing.• Evaluate your progress. Try to weigh yourself once a week

only.• Plateaus are normal and good. Your stabilizing weight is being

reset at a lower weight.

Why do physical activity?• Burns calories….lower body fat• Tones and build muscle (muscle burns fat!)• Promotes a normal appetite• Increases metabolic rate• Helps with feeling good and improving your self-esteem

Fad is BadFad diets are weight loss programs that promote unhealthy weight loss and are only popular for a short time.• Limits your food choices• Lose weight in short amount of time• Costs money• Sometimes promotes fasting or liquid diets• Causes “Weight Cycling” (lose, gain more, lose, gain

more) also called “yo-yo dieting”

Eating DisordersOvereaters: people who cannot control their eating habits. Usually these people need professional help.

Anorexia Nervosa: Individual self-concept is distorted. Extremely low caloric intake.

Bulimia Nervosa: overeating followed by purging.

Dealing with eating disorders• Individuals need professional help. You cannot counsel

these people.

• This is a cause for premature death, it is very serious.

Other types of Nutritional Habits and NeedsAthletes: need increased fluids, electrolytes, and carbohydrates. Watch out for steroid abuse.

Vegetarians: Avoid eating meat, fish and poultry. They need to conscientious to get complete proteins, iron, zinc and B vitamins.

Vegans: eat only plant foods, nothing from animals. Need supplements.

Food SafetyFood contaminates: bacteria, a parasite, or virus

To Prevent:• Do not buy food in damaged packaging• Refrigerate meats: can spoil in 1 hour• Keep raw meats separated• Wash your hands after handling raw meat• Avoid cross-contamination when preparing, clean

countertops and prep area• Cook thoroughly