Smart Eating

Food & Your Body Weight

Why Do We Eat?  Hunger: body’s physical response to the need for food  Are you really hungry?  Appetite: desire, rather than a need, to eat certain types of foods  Sight, smell, time of day, others around you, or mood

Food Provides Energy  Carbohydrates, fats, & protein = energy- giving nutrients  Carbohydrate = 4 calories per gram  Protein = 4 calories per gram  Fats = 9 calories per gram  Calorie: energy in measured unit

How Excess Food Energy Is Stored Excess Carbohydrate Excess Fat Excess Protein Glycogen BODY FAT

Right Breakfast Keeps you Going  Usually 10 to 12hrs since last had food  Skipping breakfast can go 16hrs  Lack of food = lack of energy for body & lack of glucose for your brain  Fat & protein feel full longer  Ex carb = toast & orange juice  Will be hungry much faster  Ex carb, protein, & fat = yogurt, cereal, & fruit  Will feel full much longer

How much energy do you need?  Basal metabolic rate (BMR): minimum amount of energy needed to keep you alive when you are in a rested, fasting state, such as just after you wake up in the morning  Boys need more energy than girls  Depend on your activity  Depends on your weight

Calories that are burned per hour Running Mountain biking Skating Walking TV

Balancing energy intake with energy used  Excess calories = weight gain  Less calories = weight loss  Some body fat is essential – stored energy, insulation, internal organ protection  Woman – 20-30%  Men – 12-20%

Overweight & Obesity: a Growing Problem  Overweight: person who is heavy for his or her height  Obesity: condition in which there is an excess of body fat for one’s weight  Weighs more than 20% above his or her recommended weight range

Risk of overweight and obesity  Heart disease and high blood pressure  Certain forms of cancer, including prostate, colon, & breast cancer  Type 2 diabetes  Sleeping problems such as sleep apnea

Why are so many people overweight?  Lack of physical activity  Many modern conveniences  Video games & TV  Changing diet  Eat more than needed  Choose foods high in fat & sugar

Maintaining A Healthy Weight

Why do you weigh what you weigh?  Heredity: passing down of traits form parent to child  Lifestyle  Sedentary lifestyle: accustomed to sit or rest a great deal or to take little exercise.

Video Questions  How does the video show sedentary lifestyle?  List the items  Would you like this kind of lifestyle? Explain Need ½ sheet of paper

Video – Walle  Chapter  About the ship  Chapter 14  39 min to 43 min  1 st time on their chairs  John falls off  Everything in a cup  Mary sees her world in a new light  Chapter 16  44 min to 49 min  Captain  See the bodies getting fatter  Bones smaller  Chapter 30  125min

Healthy Weight for me  Body composition: measure of the proportion of the body weight that is made up of fat tissue compared to bone and muscle  Skinfold thickness – caliper is used to pinch a portion of skin and the underlying fat at one or more location on the body

Healthy Weight for me cont.  Body Mass Index (BMI): index of weight in relation to height that is used to asses healthy body weight  BMI = weight(lb) / height(in) / height(in) X 703  Example  158 / 68 / 68 X 703 = 24.0  Adults  Overweight – 25.1 – 29.9 BMI  Obese – 30 or more BMI

Healthy BMI Range AgeBoysGirls – – – – – – – – 25.7

Healthy Weight Management Plan  Weight management: program of sensible eating and exercise habits and will help keep weight at a healthy level  Eat smart, exercise more  Reduce portion size  Keep high-calories as a treat  Increase exercise – 60 min of moderate activity level  Keep a daily log of food and exercise

Healthy Weight Management Plan cont.  Lose fat, not muscle  ½ to 1 pound of weight loss per week – prevent muscle loss  500 fewer calories per day or burn 500 calories extra each day  Underweight  Check with doctor to make sure it is not a illness  Increase food intake by more meals more often  Healthy high calorie foods – example (pastas)

Dangerous Weight-Loss Practices  Fad diet: diet requires major changes in your eating habits and promises quick results  Atkins – no carb all meat  All grapefruit  Diet pills – weight loss without need to lower calories  Regain weight when no longer taking the pills

Dangerous Weight-Loss Practices cont.  Surgery  Gastric bypass – bypass part of the stomach to the intestine  Lap band  Very risky, only for individuals with health risks

Weight Cycling  Weight cycling: the cycle of losing, regaining, losing, regaining  “Seesaw dieting” or “Yo-yo dieting”  Less healthy than being slightly over weight  Losing weight becomes harder and harder

Eating Disorders

What are Eating Disorders?  Abnormal eating patterns  Never eating  Dieting excessively  Eating only certain types of foods  Eating too much  Not responding to natural feeling of fullness or hunger  Eating disorders – condition that involve an unhealthy degree of concern about body weight and shape and that may lead to efforts of weight control by unhealthy means

Evolution of Beauty  =Eating_Disorder_Awareness&ref=np026 =Eating_Disorder_Awareness&ref=np026  Does this change the way you think about images you see on print or TV? Explain

Body Image and Eating Disorders  Body image: how you see and feel about your appearance and how comfortable you are with your body  Distorted body image

Body Image and Eating Disorders cont.  Society has changed – from curvy to thin  Model, TV, magazine, & clothing style – this is what everyone wants to be  Misguided notion that once the perfect figure is attained, everything in life will be fine

Life Size Barbie!  Galia Slayen made a Barbie doll that stands about 6 feet tall with a 39″ bust, 18″ waist, and 33″ hips.

Body Image and Eating Disorders cont.  Healthy body image – you accept your body’s appearance and abilities  Have realistic expectations about your size

Anorexia Nervosa  Anorexia nervosa: self-starvation distorted body image, and how body weight  Obsession of being thin  Low self-esteem and feel controlled by others  Consume hundreds of calories versus thousands

440 calories a day  130 calories = 10  115 calories = 20  45 calories = 10  150 calories = 1

Anorexia Nervosa cont.  Signs & Symptoms  Intense fear of weight gain  Over exercising  Preferring to eat alone  Preoccupation with calories  Extreme weight loss  Loss of menstrual periods for at least 3 months  Hair loss on head  Hair gain on the body  Depression and anxiety  Weakness and exhaustion

Anorexia Nervosa cont.  T reatment  Medical, psychological, and nutritional therapy to help the person regain health and develop healthy eating behaviors  Family counseling

Bulimia Nervosa  Bulimia nervosa: individual repeatedly eats large amounts of food and then uses behaviors such as vomiting or using laxatives to rid the body of the food  Purging: vomiting or misusing laxatives to rid the body of food  May consume as many as 20,000 calories in binges that last as long as 8 hrs

400 calories per 1/4lb cheeseburger  This is 25 cheeseburgers = 10,000 calories

Bulimia Nervosa cont.  Signs and Symptoms  Preoccupation with body weight  Bingeing with or without purging  Bloodshot eyes and sore throat  Dental problems  Irregular menstrual periods  Depression and mood swings  Feeling out of control  At least two bulimic episodes per week for last least 3 months

Bulimia Nervosa cont.  Treatment  Therapy to separate eating from emotions and to promote eating in response to hunger and satiety  Nutritional counseling to review nutrients needs and ways to meet them

Binge Eating  Binge eating or Bingeing: eating of a large amount of food in one sitting  Binge eating but no purging  ¼ to 1/3 people who enter a weight-loss clinic may have binge eating  Frequently undiagnosed

750 pound man

Binge Eating cont.  Sign and Symptoms  Above-normal body weight  Bingeing episodes accompanied by feeling and guilt, shame, and loss of control  Treatment  Psychological and nutritional counseling

Getting Help  Many deny they have a problem and believe that their behavior is normal and a chosen lifestyle  Tell a trusted adult or contact an agency

Eating Disorder Awareness  =Eating_Disorder_Awareness&ref=np026 =Eating_Disorder_Awareness&ref=np026  List some images that stick out to you  What were some of the things the people died from?