Body Image When you look in a mirror, how do you feel about what you see? The way you see your body is called your body image. Body image is affected by many factors. For many, body image is tied to perception of weight.

Body Composition The ratio of body fat to lean body tissue. Affected by diet and fitness Body Weight vs. Body Fat Overweight is a condition in which a person is heavier than the standard weight range for his or her height. Obesity refers specifically to having an excess amount of body fat. Both can endanger health, but in few certain cases being overweight may not pose health risks (such as bodybuilders where excess muscle tissue causes them to be overweight).

Weight-Related Health Risks Overweight: A Health Risk Excess body fat strains the muscles, the skeletal system, and the body’s organs. Increases risk of high blood pressure, high cholesterol, risk of type 2 diabetes, developing asthma, and risk of some cancers Genetics sometimes plays a role, but in most cases, being overweight or obese usually results from consuming excess, unhealthy calories and physical inactivity. Underweight: A Health Risk Underweight is a condition in which a person is less than the standard weight range for his or her height. Being thin may be normal due to genetics or a fast metabolism. Being thin from excessive diet and/or exercise is unhealthy. A person who is too thin has little stored fat for energy and may not be consuming enough calories and nutrients for health and growth, leading to fatigue and a decreased ability to fight illness.

Healthful Ways to Manage Weight Target your appropriate weight. Set realistic goals. Personalize your plan. Put your goal and plan in writing. Evaluate your progress.

Healthy Weight-Loss Strategies Eat 1,500 to 1,800 calories daily to meet your body’s energy needs. Include your favorites in moderation. Eat a variety of low-calorie, nutrient-dense foods (foods that are high in nutrients as compared with their calorie content). Drink plenty of water. Eat fewer QUALITY calories, burn more calories (Eat Less, Move More).Eat Less, Move More

Healthy Weight-Gain Strategies Increase your QUALITY calorie intake. Eat often and take second helpings. Eat nutritious snacks. Build muscle.

Food Allergies A condition in which the body’s immune system reacts to substances (allergens) in some foods. Allergens: proteins that the body responds to as if they were pathogens or foreign invaders The most common food allergies are to peanuts, tree nuts, eggs, wheat, soy, fish, and shellfish. Types of allergic reactions: rash, hives, or itchiness of the skin; vomiting, diarrhea, or abdominal pain; or itchy eyes and sneezing Serious allergic reactions, such as difficulty breathing, can be deadly and require emergency medical attention.

Food Intolerance A negative reaction to a food or part of food caused by a metabolic problem, such as the inability to digest parts of certain foods or food components. More common than food allergies Associated with certain foods, such as milk or wheat, or with some food additives Some types of intolerance may be hereditary, such as lactose or gluten intolerance.

Foodborne Illness Food poisoning Results from eating food contaminated with pathogens (disease-causing organisms), the poisons they produce, or poisonous chemicals Many times the contaminant can’t be seen, smelled, or tasted.

Foodborne Illness (cont.) Causes Symptoms Bacteria and viruses cause most common foodborne illnesses. Food may be contaminated by an infected person (communicable disease). Animals raised or caught for food may harbor disease- causing organisms in their tissues. Nausea Vomiting Diarrhea Fever

Minimizing Risks of Foodborne Illness Most cases of foodborne illness occur in the home, where pathogens can contaminate food products, kitchen surfaces, cooking and serving dishes, and eating utensils. To help keep food safe to eat, follow the practice recommended by the Partnership for Food Safety Education: clean, separate, cook, and chill.

Clean, Separate, Cook, Chill Clean Separate Before handling food, wash your hands thoroughly in hot, soapy water for at least 30 seconds. To prevent cross-contamination, the spreading of bacteria or other pathogens from one food to another, wash your hands, cutting boards, utensils, plates, and countertops with hot, soapy water after preparing each food item. Wash fruits and veggies before eating them. To avoid cross-contamination, separate raw meat, seafood, and poultry from other items in your shopping cart and store separately from other foods. Use separate cutting boards for raw meat and raw veggies or foods that are ready to be eaten. After contact with raw meats, wash cutting boards and other utensils (as well as your hands) in hot, soapy water. Main takeaway: keep it separate.

Clean, Separate, Cook, Chill Cook Chill Cook foods to a safe temperature: 160*F for ground beef, 170*F for roasts and poultry, and 145*F for fish. Use a meat thermometer to ensure proper cooking. Don’t eat raw ground beef or ground beef that is still pink after being cooked. Cold temperatures slow the multiplication of bacteria. Refrigerate or freeze perishable foods as soon as you get home and prepared foods and leftovers within two hours after a meal. Discard foods that have been sitting out for two hours – one hour if the temperature is above 85*F.

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