1. Chapter 5 Staying Active and Managing Your Weight
Guide to Good Food
Chapter 5 Staying Active and Managing Your Weight

2. Energy Needs
Weight problems and lack of activity have been pinpointed as a major health concern in the US.
Current health issues are based on the Dietary Guidelines for Americans

3. Energy Needs What do you know about your energy needs?
Energy, in one since, is the power to do work.
The body needs energy for every basic funtion of the human life cycle.

4. Energy Needs The body uses energy by oxidizing the food we eat.
Basal Metabolism- is the amount of energy the human body needs to stay alive and carry on vital processes.
It can be measured by the amount of heat the body puts off when at physical, digestive, and emotional rest.

5. Energy Needs Basal metabolism depends on a number of factors.
Body size, The kinds of tissue that makes up the body, age, A persons general health, and Gland secretion.

6. Energy Needs
A person who is overweight will have a higher metabolism than some one of the same age who weighs less.
However people who are the same weight and age may have different BMR.

7. Energy Needs Different tissue plays a factor.
Men usually have a larger amount of lean muscle than women.
This requires more energy per unit of body weight.

8. Energy Needs Age can effect the BMR also.
Children and teens will have a higher rate than adults.
This is because BMR is greater at rapid times of growth.

9. Energy Needs General health is also a factor.
Well nourished person will have a higher BMR than someone who is malnourished.
Also a person with fever will have a higher BMR rate do to body heat.

10. Energy Needs Glad secretion can also affect your BMR.
The thyroid gland is one of the main influences over your BMR.
Under secretion can lower your BMR while over secretion can higher your BMR.
Stress can also play a factor.

11. Energy Needs Physical Activates
When you engage in physical activates your energy needs becomes greater than your metabolic needs.
Several factors can effect this. The intensity that you perform a task, Body size, and the temperture.

12. Energy Needs Meeting energy needs with food.
Each food we eat has a particular energy value.
These units are called calories. A calorie is the amount of heat needed to raise one kilo-gram of water one degree Celsius.

13. Energy Needs
The total energy value of food depends on its chemical composition.
You can figure this out by placing food in a balm calorimeter.
The three units that provide the body with energy are carbohydrates, fats, and proteins.

14. Energy Needs
Carbs and proteins provide the body with 4 calories per gram where as fat provide 9 calories per gram.
Foods that are high in fat and low in water provide high energy values.
Foods that are low in fat and high in water provide low energy values.

15. Energy Needs
When the energy you consume is the same as you expend you will remain the same weight.
When you consume less energy you will lose weight. When you eat more you will gain weight.
It takes about 3500 calories to make up a pound of body weight.

16. Nutrition for Athletes
Intense physical activity can increase the need for some nutrients.
This plays a important role in athletic performance.
The most likely nutrient to affect you is water.

17. Nutrition for Athletes
Dehydration is an abnormal balance loss of body fluids.
It can cause dizziness, headache, confusion, and a drop in overall performance.

18. Nutrition for Athletes
To prevent dehydration you should begin drinking fluids before the actual event.
While the event is going on you should drink a ½ cup to a whole cup of water every 15 min.
Also drink plenty after event is over.

19. Nutrition for Athletes
For 90 min. or more of physical activity you can drink a sports drink.
Sports drink contains carbohydrates for energy, sodium for fast absorption and to replace sodium that has been sweated out.

20. Nutrition for Athletes
Besides water high activity levels also affect how much calories are needed to function properly.
55%-60% should come from Carbs.
Choose lean proteins
Lowfat or fat free dairy products
Fresh fruits and vegs.

21. Nutrition for Athletes
Choosing a pregame meal.
Use to believe a big steak dinner was the way to go.
Now spaghetti is a better choice because of the carbs that provide instant energy levels for the athlete. Avoid fat and try to eat 2 ½ to 3 hours before the event.

22. Nutrition for Athletes
Achieving a optimal weight is a critical nutrition issue for athletes.
You should never skip meals.
Seek advise of a registered dietitian.

23. Weight Management
Everyone should have a goal to maintain weight in a certain area.
Weight Management means using resources like food choices and physical activates to maintain a healthy weight.
You need to be concerned not just with the number on the scale, but the source of the weight.

24. Weight Management
Body weight includes the weight of bone, muscle, fat, and other tissues.
Body composition is the portion of these types of tissues that make up the body.
Muscle & bone weigh more than fat.

25. Weight Management
The Body Mass Index or BMI- is a calculation involving a persons height and weight measurements.
According to the BMI Healthy weight is between 18.5 to 24.9 over weight is 25 to 29.9, and obese is above 30.

26. Weight Management You can use a skin fold test to measure.
You use a tool called a caliper to measure certain folds of skin on your body to determine body fat %.
The waist to hip ratio. Measure hips at fullest point and measure waist at narrowest point. Then you divide you waist by hip to get a % if greater than 1 you are at risk.

27. Weight Management
Obesity can lead to several health factors. High blood pressure, diabetes, heart disease, some types of cancer, along with others.
Some factors of overweight can be hereditary, medical problems, but mostly because of over eating.

28. Weight Management
Several factors can cause you to over eat. Social settings, Food marketing, emotions, habits, and portion disorder.
Once you decide to take control you will need to devise a weight loss plan.

29. Weight Management 1st make a food log to identify eating habits.
2nd once you have a log you can adjust your energy values of food.
3rd increase physical activity.

30. Weight Management
Weight loss aids. If it sounds to good to be true it probably is.
Be vary careful when taking any hunger deterrents.