1. WEIGHT MANAGEMENT AND EATING BEHAVIORS
Chapter 8

2. Why do you eat?
Hunger
The body’s physical response to the need for food
Appetite
Desire, rather than a need, to eat certain types of food
Triggered by sight or smell of food, time of day, or time ofyear

3. What foods do you choose?
Smell and taste of food
Mood
Family traditions and ethnic background
Social occasions
Religious traditions
Health concerns
Advertising
Cost and availability
Examples: sandwiches for lunch, turkey at thanksgiving, eating b/c we are bored/upset

4. Breakfast of champs!!! Most important meal of the day!
Breakfast food gives quick source of energy for your body & glucose for your brain
A mixed meal of carbs, protein, & fat such as yogurt, cereal, & fruit will keep you fuller and more energized longer

5. How much energy do you need?
Your body needs most food energy for basic functions such as breathing, circulating blood, and growing
Basil Metabolic Rate(BMR)- minimum amount of energy needed to keep you alive when you are rested.
The more active you are, the more energy your body uses!

6. Overweight-having excess body fat
Body fat is essential for health for the following reasons: as an energy source, for insulation, protects the body’s internal organs.
Healthy amount of body fat for women=20-30%
Healthy amount of body fat for men= 12-20%

7. Being overweight causes health problems
Heart disease and high blood pressure
Certain forms of cancer, including prostate, colon, and breast cancer
Type 2 diabetes
Sleeping problems such as sleep apnea

8. Obesity-weighs more than 20% above his/her recommended weight range
More than 60% of adult Americans are overweight
30% of those are obese
2 main reasons why obesity is increasing:
Lack of physical activity-drive more than we walk, play video games, watch more TV
Changing diet-we eat more food than we need to and eat more foods high in fat and sugar
Exercise & a Healthy Diet can help this problem

9. Maintaining a healthy weight
Why do you weigh what you weigh?
Heredity- passing down of traits from parent to child
Genes are pieces of DNA that control
your energy balance
Body size
Body shape
Amount of body fat you have
Heredity passing these traits down to you, but you can control how much food you put in your mouth and how much activity you engage in.

10. Body composition
Measure of the proportion of body weight that is made of fat tissue compared to bone and muscle
Percentage is affected by gender and age
Women have a higher percentage of body fat than men do
Body fat percentage increases with age
A person can have excess body weight(overweight) but not be obese

11. A healthy weight management plan
A program of sensible eating and exercise habits
Weight loss of ½ pound to 1 pound per week is recommended to prevent muscle loss.
To lose a pound a week, you need to eat 500 fewer Calories each day or burn 500 more Calories each day.
Examples: Ride your bike instead of riding the bus, take the stairs instead of the elevator, or take your dog for a brisk walk instead of watching TV all night.

12. Dangerous weight-loss practices
Fad diets-requires major changes in your eating habits and promises quick results
Adkins diet, southbeach diet, grapefruit diet
Diet pills
No such safe drug exists
Lost weight is regained when the drug is no longer taken
Surgery
Gastric bypass, lap band- very risky
Only safe and reliable way to lose weight is to balance food intake with your exercise!!!

13. Eating disorders
Conditions that involve an unhealthy degree or concern about body weight and shape that leads to control weight by unhealthy means
Unhealthy means include starving oneself, overeating, vomiting, or abusing laxatives
Body image-how you see and feel about your appearance & how comfortable you are with your body
A healthy body image means you accept your body’s appearance and abilities

14. Who do eating disorders affect
Eating disorder often develop during adolescence but are on the rise among athletes
Gymnasts, figure skaters, wrestlers, dancers, models, perfectionists, overachievers, and teens who have a difficult family life are among the most prevalent to experience eating disorders.

15. Common eating disorders
Anorexia nervosa-self starvation, distorted body image, low body weight
Bulimia nervosa-repeatedly eats large amounts of food and then either vomits or uses laxatives to rid the body of food
Binge eating-eating large amount of food in one sitting
Purging-vomiting or misusing laxatives to rid body of food

16. Anorexia nervosa Signs & symptoms: Intense fear of gaining weight
Overexercising
Preferring to eat alone
Obsession with Calories
Extreme weight loss
Loss of menstrual periods for at least 3 months
Hair loss on head
Depression and anxiety
Weakness and exhaustion

17. Bulimia nervosa Signs & symptoms: Obsession with body weight
Bingeing with or without purging
Bloodshot eyes and sore throat
Dental problems
Irregular menstrual problems
Depression and mood swings
Feeling out of control
At least 2 bulimic episodes per week for at least 3 months.

18. Binge eating disorder Signs & symptoms: Above-normal body weight
Bingeing episodes accompanied by feelings of guilt, shame, and loss of control
All of these disorders can only be truly diagnosed and treated by professional help from physicians, psychologists, and nutritionists.

19. Anorexia nervosa

20. Bulimia nervosa

21. Binge eating disorder

22. Preventing food-related illnesses
Embarrassing digestive problems:
Gas=flatulence
Diarrhea-frequent watery stools
Caused by infections, medications, or reaction to foods
Prolonged diarrhea can lead to dehydration
Constipation-difficulty having bowel movements or having dry, hard stools
Caused by a low fiber diet
Can be prevented by increasing amount of fiber in diet, exercising, and drinking lots of water

23. Preventing food-borne illness
Cross contamination-transfer of contaminants from one food to another
To reduce risk of cross contamination:
Replace and wash dishcloths and hand towels frequently
Keep your refrigerator at 41 degrees farenheight
Wash your hands, cooking utensils, and surfaces with warm soapy water between each food preparation step
Cook food to recommended temperatures and time