Chapter 11 Managing Weight and Eating Disorders

Lesson 1 Maintaining a healthy weight helps you protect your health and prevent disease. You maintain your weight by taking in as many calories as you use calories equal 1 pound Metabolism – process by which the body breaks down substances and gets energy from food

Lesson 1 Continued Body mass index and body composition help you judge whether your weight is healthy. BMI – a measure of body weight relative to height Overweight – heavier than the standard weight range for your height Underweight – lighter than the standard weight range for your height

Lesson 1 Continued Being either overweight or underweight carries health risks. Obese – having an excess of body fat Body composition – the ratio of fat to lean body tissue in your body Managing your weight: – Target a healthy weight – Set realistic goals – Personalize your plan – Put your goals and plan in writing – Evaluate your progress

Lesson 1 Continued Healthy ways to lose weight: – Choose nutrient-dense foods – Watch portion sizes – Eat fewer foods high in fats and sugars – Enjoy your favorite foods in moderation – Be active – Tone your muscles – Stay hydrated

Lesson 1 Continued Healthy ways to gain weight: – Select foods from the five major food groups that are higher in calories – Choose higher –calorie, nutrient-rich foods – Eat nutritious snacks – Regular physical activity Physical activity: – Helps relieve stress – Increases self-esteem – Promotes a normal appetite – Helps you feel more energetic

Lesson 2 Poor body image may lead to unhealthy and harmful eating habits. The media and other influences can affect your body image. Body image – the way you see your body Fad diets are neither safe nor reliable. Fad diets – weight-loss plans that tend to be popular for only a short period

Lesson 2 Continued Weight cycling – a repeated pattern of losing and regaining body weight Eating disorders are extreme and dangerous eating behaviors that require medical attention. Eating disorders – extreme, harmful eating behaviors that can cause serious illness or even death

Lesson 2 Continued Anorexia nervosa – eating disorder in which an irrational fear of weight gain leads people to starve themselves Health consequences of anorexia: – Brittle bones – Drop in body temperature, heart rate, and blood pressure – Reduction in organ size – Heart problems and sudden cardiac death

Lesson 2 Continued Bulimia nervosa – eating disorder that involves cycles of overeating and purging, or attempts to rid the body of food Bulimia possible health consequences: – Dehydration – Sore and inflamed throat – Swollen glands – Damaged teeth – Damage to the stomach, intestines, or kidneys – Irregular heart rhythms, heart failure, and death

Lesson 2 Continued Binge eating disorder – an eating disorder in which people overeat compulsively Binge eating disorder consequences: – Becoming overweight or obese – Developing the health problems associated with obesity Eating disorders are serious illnesses that require medical help.

Lesson 3 Nutritional needs will change throughout your life. Lifelong nutritional needs: – Age – your calorie needs will change as you get older – Gender – females tend to need fewer calories but more of some nutrients than males – Activity level – the more active you are, the more calories your body needs

Lesson 3 Continued Vegetarian – a person who eats mostly or only plant-based foods Types of vegetarians: – Vegans – eat only plant-based foods – Lacto-ovo – also include dairy foods and eggs in their diet – Lacto – also include dairy foods in their diet – Ovo – also include eggs in their diet

Lesson 3 Continued People choose to be vegetarians for different reasons: – Health reasons – Religious, cultural, or economic reasons – Personal preference Dietary supplements – products that supply one or more nutrients as a supplement to, not a substitute for, healthful foods

Lesson 3 Continued Health conditions: – Diabetes – control carbohydrate intake to control blood sugar – Food allergies – avoid what they are allergic to – Lactose intolerant – avoid dairy products or use lactase tablets or liquid – Celiac disease – avoid grains and grain-based products – High blood pressure – reduce salt intake – High cholesterol – reduce intake of saturated fats and trans fats

Lesson 3 Continued Nutrition for athletes: – A balanced diet – More protein and carbohydrates – More calories to provide more energy – More calories from nutrient-dense foods Dehydration – you need to try and drink 64 oz of water a day to make sure you stay hydrated Performance enhancers – substances that boost athletic ability

Lesson 3 Continued Avoid performance enhancers: – Anabolic steroids – used to boost muscle growth – Androstenedione – used to build muscles – Creatine – helps release energy – Energy drinks – provide energy All of these have dangerous side effects. Supplements – these substances should be used very carefully as some of these can be very dangerous if not monitored correctly.