1. Staying Active and Managing Your Weight Chapter 5 - page 95 Guide to Good Food Text

2. Weight problems and lack of physical activity have been pinpointed as major health concerns. The Dietary Guidelines for Americans address these issues in their first two guidelines – 1. aim for a healthy weight 2. be physically active each day.

3. Energy Needs The body produces energy by oxidizing food. The body uses this energy for performing physical activity, heat, and to carry on internal processes.

4. Basal Metabolism is the amount of energy the human body needs to stay alive and carry on vital processes. –It is measured by the amount of heat the body gives off during physical, digestive, and emotional rest. –It varies depending upon Body size Kinds of tissue Age General health Gland secretions

5. Physical Activity – causes your energy needs to become greater than your basal metabolism. –The intensity of the activity affects your energy needs. For example you need more energy to wash the car than to wash dishes. –Body size can also affect energy needs. The larger you are the more energy you use. –The environment can cause you to use more energy. It takes more energy to mow the grass on a hot day than on a cool day.

6. Meeting Energy Needs –Food energy is measured in calories or kilocalories. One kilocalorie = the amount of heat needed to raise water temperature 1 degree Celsius. –Of the 3 energy producing nutrients Protein and Carbohydrates provide 4 calories per gram, while fat provides 9 calories per gram. –Foods that are high in fat and low in water have a high energy value, while high water low fat foods are just the opposite and provide little energy. –It takes about 3,500 calories to make 1 pound.

7. Physical Activity and Fitness Physical Activity contributes to overall health and FITNESS. Fitness is your body’s ability to meet physical demands. Activity speeds up metabolism and helps burn calories to maintain a healthy weight. It helps keep the skin clear, bones strong, builds muscles and reduces risks of heart disease, high blood pressure, diabetes and sometimes cancer.

8. Amount of Activity Dietary Guidelines recommends at least 30 minutes of moderate physical activity most days to prevent disease. 60 minutes per day is recommended to prevent gradual weight gain. Moderate activity equals the intensity of walking a mile in about 15-20 minutes. When being moderately active you should be able to talk but not sing. Activities can be accumulated throughout the day, not just at one 30-60 minute session.

9. Types of Activity Everyday activities such as gardening or climbing stairs count as physical activity. Lifting weights or even heavy objects like groceries, babies, or laundry help build strength. Aerobic activities that speed up the heart rate like jogging or biking help promote cardiovascular health.

10. Getting Started Consult a doctor before beginning a vigorous exercise program or if you are a man over 40 or a woman over 50. If you have been fairly inactive start slow and gradually increase the amount of activity.

11. Nutrition for Athletes Meeting Fluid Needs –It is important to replace fluids to avoid dehydration which causes headaches, dizziness, confusion, and can lead to death. –Begin drinking water before the event and continue with ½ to 1 cup of fluid every 15 minutes. –Sports drinks contain cabs and sodium. Carbs provide additional energy and sodium helps with fluid absorption.

12. Meeting Nutrient Needs of Athletes –Increases the amount of calories needed –Calories should come from carbohydrates (55-60%), especially complex carbs. –Choose lean meats, poultry, and fish for protein. –Consume lowfat dairy products. –Round it all off with plenty of fruits and veggies. Sound familiar – it is basically following the food guide pyramid.

13. Pre game Meals –No more carb or protein loading before events. –Eat about 2-3 hours before event so energy is not being used for digestion rather than the sport. –Pasta or complex carbs are excellent choices because they are low in fat that can weight a person down and high in carbs for energy.

14. Weight Goals for Athletes –Athletes, like everyone else should lose weight gradually. –Depriving the body of nutrients during the teen years by using laxatives, skipping meals, or purging can seriously affect health and may ultimately stunt normal growth. –Gaining weight should also be done in moderation.