Download nutrition chapter 20 notes

CHAPTER 20 NOTES
TERMS
1. BOD Y MASS INDEX-A TOOL THAT LOOKS AT WEIGHT IN RELATION TO HEIGH
2. ENERGY BALANCE-BALANCING ENERGY FROM FOOD WITH ENERGY YOUR BODY USES
3. FAD DIETS-WEIGHT-LOSS PLANS OFTEN BASED ON MISINFORMATION, THAT ARE POPULAR FOR
A SHORT AMOUNT OF TIME
THIS CHAPTER WILL:
EXPLAIN WHY APPROPRIATE WEIGHT IS NOT THE SAME FOR EVERYONE
DESCRIBE SMART WAYS TO ACHIEVE AND MAINTAIN APPROPRIATE BODY WEIGHT
DISTINGUISH BETWEEN FAD DIETS AND SENSIBLE WEIGHT MANAGEMENT PLANS
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GIRLS ENTER THEIR GROWTH SPURT BEFORE BOYS
HEREDITY AFFECTS YOUR GROWTH AND SIZE
SMART EATING AND ACTIVE LIVING ARE THE BEST CHOICES FOR KEEPING APPROPRIATE WEIGHT
FOR YOU
TO FIND YOUR APPROPRIATE WEIGHT (ESTIMATED) CALCULATE YOUR BMI(BODY MASS INDEX)-HERE’S
HOW:
1.WEIGH YOURSELF AND MEASURE YOUR HEIGHT
2. USE THAT INFORMATION FOR THE FORMULA :
A. WEIGHT DIVIDED BY HEIGHT=X
B. X DIVIDED BY HEIGHT=Y
C. MULTIPLY
Y
BY 703 = BMI
EXAMPLE:
125/64=1.95
1.95/64=.0304
.0304 X 703 = 21.41 BMI
***To evaluate your BMI go to www.cdc.gov
(USE POUNDS AND INCHES)
HEALTHY WEIGHT GOALS:
STRATEGIES FOR LOSING WEIGHT:
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FIT PHYSICAL ACTIVITY INTO YOUR LIFE STYLE
EAT A MINIMUM NUMBER OF MYPYRAMID SERVINGS
CONSULT A DOCTOR FOR A PLAN
EAT PLENTY OF FRESH FRUITS AND VEGETABLES
DON’T STARVE. EAT SENSIBLY.
READ FOOD LABELS
DON’T GIVE UP YOUR FAVORITE FOODS JUST EAT SMALLER AMOUNTS
STRATEGIES FOR GAINING WEIGHT:
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STAY PHYSICALLY ACTIVE
EAT MODERATE AMOUNTS OF FATS AND SWEETS
EAT NUTRIENT RICH SNACKS
DON’T GO FOR LONG PERIODS OF TIME WITHOUT EATING
CHOOSE THE MYPYRAMID PLAN
READ FOOD LABELS
EAT SEVERAL SMALL MEALS PER DAY IF YOU DON’T LIKE BIG MEALS
FAD DIETS ARE NOT SMART:
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YOU CAN’T STICK TO THEM
THEY ARE UNHEALTHY AND HAVE SIDE EFFECTS
THEY CAN’T PROVIDE YOU WITH HEALTHY NUTRIENTS
THEY CAN AFFECT YOUR GROWTH AND PROPER BODY FUNCTIONS
YOU CAN EXPERIENCE DEHYDRATION, RAPID HEART RATE, DIGESTIVE DISTURBANCES, FATIGUE,
LACK OF CONCENTRATION ETC.