WEIGHT MANAGEMENT AND EATING BEHAVIORS Chapter 8

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

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

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

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!

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%

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

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

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.

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

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.

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!!!

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

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.

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

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

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.

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.

Anorexia nervosa

Bulimia nervosa

Binge eating disorder

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

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