1. Here is one example: Good Eats Diet
To keep a healthy weight, you must determine the weight that is right for you, and make smart choices to maintain it.
A diet is a way of life.
Here is one example: Good Eats Diet 1

2. Content Vocabulary Academic Vocabulary body mass index (BMI) minimize
overweight
obese
body fat percentage
behavior modification
emotional eating
aerobic exercise
anaerobic exercise
fad diet
minimize
chronic

3. The Ideal Body Myth Media images dictate unrealistic body ideals.
Ideal female is tall & ultra-thin
Ideal male is tall, slender, muscular
Most female fashion models are taller & weigh 25% less
Body type is determined by genes, not diet.
Health risks increase when people try extreme diets.

4. The Ideal Body Myth Can we trust the media with body images?
Watch this:
Evolution video
What do you think this says about our obsession with “thin” and “body image” in our culture?

5. The Ideal Body Myth Health Risks of trying to attain “perfection”
Dieting until underweight
Depletes the body of muscle and fat
Can lead to fatigue and injury
Can’t store fat-soluble nutrients
Calcium loss
Immune system weakens
Hormones that regulate growth and mood are out of balance

6. The Overweight Epidemic
In America, more than half of adults are overweight or obese.
Consequences:
Hard on bones, muscles & organs
Walking & breathing take more effort
Heat & humidity increase stress
HPB, heart disease, stroke, diabetes, etc
overweight
Having a Body Mass Index of
between 25 and 29.9. 6

7. The Overweight Epidemic
Why are people gaining weight?
Junk foods and fast foods are cheaper and more convenient than healthful foods.
Portion sizes have become larger.
People eat out more
People are leading less active lives.
Genetic tendencies 7

8. What Is a Healthy Weight?
Use body mass index (BMI) and body fat percentage to determine your healthy weight.
BMI = weight in pounds X 702 ∕ height in inches, squared
Website for BMI
body mass index
A measurement of body fat that uses a ratio of weight to height.
body fat percentage
A comparison of the amount of fat and muscle in a person’s body.

9. BMI Chart for Female Teens
Some people make the mistake of comparing their weight to the weights of their peers.
How can two women of the same age have vastly different weights and both be healthy?

10. BMI Chart for Male Teens
Men naturally have less body fat than women, but can still become overweight and obese.
What BMI puts a 15-year-old male at risk for becoming overweight?

11. BMI Cautions BMI is not foolproof
Teens are still growing and have a different calculation method (see chart on page 152)
Athletes and others with high muscle mass may have a high BMI and not be overweight
Muscle density can affect calculations
Body Fat Percentage
Water displacement method
Electrical impulse speed

12. Managing Weight
Healthy weight may be a challenge to determine for teens
Teens grow at an uneven rate
May be heavier just before growth spurt
Different parts of the body may grow at different rates
Teen females develop some fat stores
Talk to a dietitian or health care provider
Do not compare yourself to friends or to media images

13. Managing Weight
Weight gain occurs when more energy (calories) is taken in than is burned.
Weight loss occurs when more energy (calories) is burned than is taken in.

14. Managing Weight 1 pound body fat = 3500 calories
To lose weight healthfully:
Avoid fad diets.
Make gradual, positive changes in eating and exercise habits.
To gain weight healthfully:
Add extra, healthful calories to foods.
Stay active.
Develop muscle groups

15. A Healthy Weight Loss Plan
1 pound body fat = 3500 calories
Behavior modification
Make gradual, permanent changes in eating habits
(everyone is on a diet!)
Set reasonable goals (talk to your doctor)
Plan for gradual weight loss (about 1-2 pounds/week)
Change eating habits (see tips pg 154)
Manage emotional eating
Identify your “triggers”

16. Managing Weight Increase physical activity
Teens need both aerobic exercise (walking or swimming) and anaerobic exercise (dash running or strength training).
Aerobic helps metabolize fat
Anaerobic burns glycogen & builds muscles
anaerobic exercise
Involving short, intense bursts of activity “without oxygen.”
aerobic exercise
An activity that increases the heart and breathing rate for at least 20 minutes.

17. Managing Weight
Calories Used in Common Activities

18. Managing Weight Enjoy the activity habit
Choose something that you enjoy
Look for ways to add activity to your day
Commercial Weight-Loss plans
Fad diets are popular diets not based on facts
Learn to evaluate weight-loss plans
Developed by qualified health professional?
Does it fit with healthy eating plans?
Reasonable claims?

19. Managing Weight Gaining Needed Weight
Check with a health care professional
Choose the higher number of recommended servings
Include healthful snacks
Add extra calories to the foods you eat
Avoid skipping meals

20. Chapter Summary
The ideal body myth does not reflect how most people look.
Many people risk their health to attain the kind of body they see in the media, rather than embrace their natural overall shape and height, which are shaped by genetics.
The overweight epidemic is a serious problem with many consequences and causes.

21. Chapter Summary
To maintain a healthy weight, you should determine the weight that is right for you.
Setting reasonable goals, managing emotions, and evaluating weight-loss plans are part of achieving a healthy weight.
It is possible to lose, gain, and maintain weight through effort, discipline, and healthful eating and activities.

22. Chapter Summary, Additional
The ideal body is a media myth.
Overall shape and height are shaped by genetics.
Many people risk their health to attain an unrealistic ideal.
Lose, gain, and maintain weight through effort, discipline, and healthful eating and activities.

23. Chapter Summary, Additional
To achieve and maintain a healthy weight:
determine the weight that is right for you.
set reasonable goals.
manage emotions.
evaluate weight-loss plans.

24. Review
Do you remember the vocabulary terms from this chapter? Use the following slides to check your knowledge of the definitions.
The slides in this section include both English and Spanish terms and definitions.
Start

25. índice de masa corporal
body mass index (BMI)
índice de masa corporal
A measurement of body fat that uses a ratio of weight to
height.
Una medida de la grasa corporal que usa la relación entre el peso y la altura.
Show Definition

26. Having a Body Mass Index of between 25 and 29.9.
overweight
sobrepeso
Having a Body Mass Index of between 25 and 29.9.
Tener un índice de masa corporal de entre 25 y 29.9.
Show Definition

27. Having a Body Mass Index of over 30.
obese
obeso
Having a Body Mass Index of over 30.
Que tiene un índice de masa corporal por encima de 30.
Show Definition

28. porcentaje de grasa corporal
body fat percentage
porcentaje de grasa corporal
A comparison of the
amount of fat and muscle in a person’s
body.
Comparación entre la cantidad de grasa y músculo en el cuerpo de una persona.
Show Definition

29. behavior modification modificación de comportamiento
Making gradual, permanent changes in eating and activity
habits.
Hacer cambios graduales y permanentes en los hábitos alimentarios y de actividad.
Show Definition

30. alimentación emocional emotional eating
Using food to relieve
negative feelings.
Usar alimentos para aliviar sentimientos negativos.
Show Definition

31. aerobic exercise ejercicio aeróbico
An activity that increases the heart and breathing rate for at least 20 minutes.
Una actividad que incrementa el ritmo cardiaco y respiratorio por lo menos durante 20 minutos.
Show Definition

32. Involving short, intense bursts of activity “without
anaerobic exercise
ejercicio anaeróbico
Involving short, intense bursts of activity “without
oxygen.”
Involucra periodos de actividad cortos e intensos “sin oxígeno”.
Show Definition

33. fad diet
dieta de moda
A popular weight-loss method that is not based on sound nutrition principles.
Un método popular para perder peso que no está basado en principios de nutrición fundamentados.
Show Definition

34. minimize
minimizar
Lessen.
Disminuir.
Show Definition

35. Recurring or taking place over a long period of time.
chronic
crónico
Recurring or taking place over a long
period of time.
Recurrente o que sucede durante un largo periodo de tiempo.
Show Definition

36. Keeping a Healthy Weight
End of
Chapter 11
Keeping a Healthy Weight