1. Factors determining a person’s appropriate weight  Heredity-you are not “stuck” with a weight because of your family history, but you may have a natural tendency towards a particular weight  Activity level- more important than family history. The more active you are, the more calories you burn.  Body composition- where is your weight coming from?

2. Calculating your BMI  1. MULTIPLY YOUR HEIGHT (IN INCHES) BY YOUR HEIGHT (IN INCHES)  2. DIVIDE YOUR WEIGHT (IN POUNDS) BY THE # FROM STEP 1  3. MULTIPLY THE # FROM STEP 2 BY 703

3. CALCULATING YOUR CALORIC NEEDS:  1. FEMALES : BODY WEIGHT X 10 = BMR CALORIES MALES: BODY WEIGHT X 11= BMR CALORIES 2. ACTIVITY LEVEL: MULTIPLY YOUR BMR CAL. X ONE OF THE FOLLOWING INACTIVE X.30 AVERAGE ACTIVITY X.50 3. DIGESTION CALORIES: BMR + ACTIVITY CAL X (.1)= DIGESTION CALORIES 4. ALL STEP 1 +2+3= TOTAL CALORIES FOR THE DAY

4. MARIANNE WEIGHS 130 lb. her activity level is average. How many calories does she need each day?  130x10= 1300 BMR CALORIES  0.50X 1300= 650 ACTIVITY CALORIES  1300 +650 (.1) =195 DIGESTION CALORIES  1300 +650+195= 2145 TOTAL CALORIES PER DAY

5. Over weight and obesity  Overweight means you are heavier than the standard for your height.  Obesity means you have a BMI of 30 or higher  Health problems associated with being overweight A. high blood pressure A. high blood pressure B. excess cholesterol in the blood B. excess cholesterol in the blood C. type 2 diabetes C. type 2 diabetes D. heart disease, stroke, and certain cancers D. heart disease, stroke, and certain cancers

6. Problems of being underweight  A. anemia  B. heart irregularities  C. trouble regulating body temp.

7. Healthy weight management Fad diet- a popular diet that may help a person lose or gain weight but without proper regard for nutritional and other health issues. Can put your health at risk Fad diet- a popular diet that may help a person lose or gain weight but without proper regard for nutritional and other health issues. Can put your health at risk Regular exercise- your weight loss program will be more effective if you add in regular exercise Regular exercise- your weight loss program will be more effective if you add in regular exercise

8. Some strategies for safe and sensible weight loss include recognizing your eating patterns, planning helpful weight loss strategies, and exerciseSome strategies for safe and sensible weight loss include recognizing your eating patterns, planning helpful weight loss strategies, and exercise Strategies for sensible weight gain is to include increasing your calorie intake by choosing nutrient dense foods and exercise regularlyStrategies for sensible weight gain is to include increasing your calorie intake by choosing nutrient dense foods and exercise regularly

9. Section 3 Nutrition for individual needs DIABETES Being overweight can increase the risk of type 2 diabetes Dietary tips: 1. Eat balanced meals and snacks on a regular schedule 2. monitor carb intake 3. Control weight with dietary changes and exercise

10. Vegetarian diets  Health benefits: lower bmi, lower risk of heart disease, lower bp, lower risk of type 2 diabetes lower bmi, lower risk of heart disease, lower bp, lower risk of type 2 diabetes Health risk: Inadequate vitamin B12, inadequate calcium, protein deficiency

11.  Some people have allergies and sensitivities to certain foods:  Food allergy- a response by the immune system to the proteins in certain foods  Food intolerance- an inability to digest a particular food or food additive.

12. Food allergy  Symptoms: coughing, sneezing, vomiting, headache, rash, swelling, breathing difficulty, drop in blood pressure  Causes: peanuts and other nuts, eggs, milk, fish and other shellfish

13. Food intolerance  Symptoms: rash, stuffy or runny nose, headache, diarrhea, inability to concentrate  Causes: milk products, food additives, strawberries, chocolate, tomatoes, citrus fruits

14. Athletes  Athletes need to consume extra calories to fuel their higher level of physical activity. Most extra calories should come from complex carbs., but don’t restrict fat intake below recommended amounts  They should drink plenty of water to stay hydrated. Amount depends on duration and intensity of the competition and the weather.  Carbohydrate loading- the practice of greatly increasing carb. Intake and decreasing exercise on the days immediately before a competition. (not necessary for the average athlete)

15. EATING DISORDERS  ANOREXIA NERVOSA- NOT EATING ENOUGH FOOD TO MAINTAIN A HEALTHY BODY WEIGHT

16. Anorexia nervosa  Signs: extreme weight loss, slowed heart and breathing rates, dry skin, lowered body temp., and growth of fine body hair. May also cause a loss of menstrual period in females.  Treatment: requires professional help  If not treated it can lead to death!

17. BULIMIA  BULIMIA- INCLUDES BINGING AND PURGING CYCLES.

18. bulimia  Signs: most maintain normal weight, so it is harder to detect. Recurring episodes of binge eating, persistent over concern with the body and weight, strict dieting or engaging in vigorous exercise  Treatment: requires professional help

20. BINGE EATING  UNCONTROLLABLE URGE TO EAT LARGE AMOUNTS OF FOOD,.  Health risks include: greater risk of heart disease and other heath issues like high bp.  Treatment: need help in learning to control their eating habits. They need to eat slowly and deliberately. They may need to address underlying emotional issues.

21. PICA  Pica is eating substances not normally considered as food.  May include cravings for things such as clay soil or laundry starch.  Occurs mostly in pregnant African American women in rural areas in the south.  This can change the way that minerals are absorbed by the body and eating large quantities of clay can block the intestines