Chapter 6 Food and Your Health Lesson 1 Managing Your Weight p. 132 Health Terms p. 132 Overweight Obesity Underweight Undernutrition Body Mass Index (BMI) Nutrient-dense Calorie Basics 1. Calories: Their Source Carbohydrate 4 cal/g Protein 4 cal/g Fat 9cal/g Calorie Basics cont’d 2. Calories to Burn Rate of growth body size Gender Age metabolic rate activity level Calorie Basics cont’d 3. Balancing the Energy Equation “calories consumed must equal calories burned” Consumer calories > expended calories = weight gain Consumer calories < expended calories = weight loss Weight Problems: Risky Business o Body Fat vs Body Weight o o o Overweight = more than 10% over standard weight Obesity = more than 20% excess body fat Obesity: A Hazard to Health Heart Disease Hypertension High blood cholesterol Atherosclerosis Diabetes Cancer Why do people gain too much weight? Sedentary lifestyle Poor food habits Weight Problems: Risky Business cont’d o Underweight: A Health Risk Little body fat for extra energy reserves Less insulation Less nutrients that store in fats Greater chance of developing anemia or iron deficiency Managing Body Weight p. 135 Determining a Healthy Weight I. Body Mass Index (BMI) Step 1:(your weight in lbs) × 703 = _______ Step 2: (your height in in.) × (your height in in.) =_____ Step 3: step1 ÷ step 2 = _____ Managing Body Weight cont’d Starting a Weight-Control Plan II. a) b) c) d) e) f) g) h) Target your weight Set smart goals Make a personal plan Put your goals and plan in writing Stick to your plan Think positively Evaluate your progress Recognize that plateaus are normal Managing Body Weight cont’d Smart Weight-Gain Strategies III. Increase caloric intake a) High in complex carbohydrates Proteins Eat more frequently b) c) Eat nutritious snacks Space them every 2 – 3 hours Exercise Managing Body Weight cont’d IV. Physical Activity and Weight Management Burns calories and promotes fat loss Tones and builds muscle Helps promote a normal appetite response Helps relieve stress Increases metabolic rate Increases self-esteem Chapter 6 Food and Your Health Lesson 2 Fad Diets and Eating Disorders p. 13?