1. Food and Your Health Chapter 6

2. Managing your Weight Burn more calories than you eat (3,500 calories = 1 lbs) Overweight = more than 10% over standard Underweight = 10% below the standard Sedentary lifestyle = Obesity risk Poor food habits = Obesity risk

3. Obesity Excess body fat puts strain on the body frame Higher risk of diabetes High blood pressure High blood cholesterol High risk of some cancers High risk of atherosclerosis

4. Weight loss strategies Be patient, don’t try to lose weight in a hurry. ½-1 lb a week is safe. Change your eating habits gradually. Don’t give up if you have setbacks. Set a target weight or body fat percentage. Make a plan that you can follow and put it in writing. Evaluate your progress. Try to weigh yourself once a week only. Plateaus are normal and good. Your stabilizing weight is being reset at a lower weight.

5. Why do physical activity? Burns calories….lower body fat Tones and build muscle (muscle burns fat!) Promotes a normal appetite Increases metabolic rate Helps with feeling good and improving your self-esteem

6. Fad is Bad Fad diets are weight loss programs that promote unhealthy weight loss and are only popular for a short time. Limits your food choices Lose weight in short amount of time Costs money Sometimes promotes fasting or liquid diets Causes “Weight Cycling” (lose, gain more, lose, gain more) also called “yo-yo dieting”

7. Eating Disorders Overeaters: people who cannot control their eating habits. Usually these people need professional help. Anorexia Nervosa: Individual self-concept is distorted. Extremely low caloric intake. Bulimia Nervosa: overeating followed by purging.

8. Dealing with eating disorders Individuals need professional help. You cannot counsel these people. This is a cause for premature death, it is very serious.

9. Other types of Nutritional Habits and Needs Athletes: need increased fluids, electrolytes, and carbohydrates. Watch out for steroid abuse. Vegetarians: Avoid eating meat, fish and poultry. They need to conscientious to get complete proteins, iron, zinc and B vitamins. Vegans: eat only plant foods, nothing from animals. Need supplements.

10. Food Safety Food contaminates: bacteria, a parasite, or virus To Prevent: Do not buy food in damaged packaging Refrigerate meats: can spoil in 1 hour Keep raw meats separated Wash your hands after handling raw meat Avoid cross-contamination when preparing, clean countertops and prep area Cook thoroughly