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Chapter 11 Managing Weight and Eating Behaviors The Calorie Connection calories are units to measure the _______________found in food consume more calories than you burn = ____________ weight use more calories than you take in = __________ weight __________________________ – balance between calories you take in and those you burn Your Energy Balance ______________________ – process by which the body breaks down substances and gets energy from food → converts food into fuel _______________ calories = __________ of body fat How Many Calories? high fat foods = usually high in _______________ 1g fat = ________ calories 1g protein or carbohydrate = __________ calories low-fat foods can also be _____________ in calories food ____________________ plays a role in how many calories a food delivers limit or stay away from ___________ food, those with _____________sauces or those prepared in a way that adds extra _________ and sugars Maintaining a Healthy Weight right weight based on several factors: __________, gender, _____________, body frame, stage and rate of _____________ everyone grows at his or her ___________ rate _________________________ (BMI) – a measure of body weight relative to height o BMI = weight in pounds height in inches height in inches x 703 o doesn’t tell the whole story o __________________ people may have higher BMI but can still be healthy o should also consider body composition – ratio of _________ to __________ tissue o commonly used BMI test → ___________________ test Weighing Too Much ___________________ your risk for health problems like heart disease, ______________, asthma, osteoarthritis, ____________________ disease, or type 2 diabetes more than ________ of teens in the U.S. are overweight – that number has ______________since the 1980s being overweight may put one at risk of becoming ______________– having an excess of body fat being overweight or obese can be caused by ______________/genetics, slow ____________________ or consuming too many _______________ and getting too little ____________________________ Weighing Too Little being __________________ (below the standard weight range for your height) carries health risks some may have trouble fighting off ________________ people can be naturally thin because of ________________ or because they have a fast ___________________ _____________ may be thin because their bodies are growing ___________ being too thin can mean you are not getting the _______________ and nutrients your body needs or you are _________________ excessively Managing Your Weight teens should try to eat a ________________, well-_______________ diet every day to reach a healthy weight healthful weight management strategies: o ______________________________________ o Set realistic goals o ______________________________________ o Put your goals and plan in writing o ______________________________________ Healthful Ways to Lose Weight ___________________________________ – fruits, vegetables and whole grains nutrients with fewer calories _____________________________________ ______________________________________________________________– add calories without many nutrients ______________________________________________________________ _____________________________________ _______________________________ – muscle tissue takes more calories to maintain than fat more muscle mass = more _________________ burned _______________________ – teens should drink _______________ cups of fluids a day Healthful Ways to Gain Weight try to increase amount of healthy muscle not fat ___________________________ – will ensure that most of the weight gained is muscle rather than fat select foods from the five major food groups that are higher in calories – whole milk vs. low or fat-free milk ___________________________________________________: nuts, dried fruits, cheese, avocados eat nutritious snacks Benefits of Regular Physical Activity helps ________________________________ promotes a _________________________________________ increases _____________________________, which helps you keep your plan on track helps you feel __________________________________ _________________________________ the way you see your body teens often feel ____________________ about their changing bodies teens often compare their bodies to _______________, _________________, or ___________________ images in _______________ are not always realistic influenced by ________________ Fad Diets weight-loss plans that tend to be popular for only a _________________ time promise _____________, easy weight loss may lose weight ______________________, but usually regain it after going __________ the diet promotes _________________________ – a repeated pattern of losing and regaining body weight neither __________ nor _________________ ways to lose weight Types of Fad Diets __________________________________ promise you can “burn fat” by eating lots of a single food or type of food no ________________food can destroy fat will not give your body all the __________________ it needs __________________________________ certain foods will trigger weight lose when eaten together no _____________________ that this works ________________________________ replace solid foods with ultra-low-calorie liquid formulas have ________________________side effects if followed incorrectly may be prescribed by doctor for people who are seriously _________________ _________________________________ claim to suppress appetite so you eat less some claim to “block” or “flush” fat from body can be ________________________ may cause drowsiness, __________________, a racing heart, or other serious side effects _________________________________ _______________________body of needed nutrients can result in ________________________________ short-term fasting (required by some religious and cultural customs) is safe for most people Recognizing Fad Diets do not follow the ______________________ guidelines promise ultra-fast weight loss (more than __________ per week) promise weight loss ____________________ boosting your physical activity use words as __________________, guaranteed, _________________, breakthrough, ancient or ___________ may require you to buy certain products rather than choose healthful foods claims that “doctors don’t want you to ______________ about this weight-loss plan” Eating Disorders extreme harmful eating behaviors that can cause serious illness or even ______________ classified as _________________ illnesses often linked to depression, low self-esteem or trouble personal relationships can be triggered by ______________________ from social and cultural that emphasize physical appearance often runs in ___________________ genetics may be a factor o _________________________________ an eating disorder in which an irrational fear of weight gain leads people to starve themselves mainly affects ___________ and _________________ see themselves as overweight even they are ____________________ thin affects a person’s ____________________ and coping abilities develop __________________ behaviors related to food: _________________ food and meals eating only a few kinds of food in _________________amounts weighing or counting the calories in everything they eat ____________________ excessively weighing themselves _______________________ can lead to ________________________ and starvation bones may become ____________________ body temperature, _____________________, and blood pressure may drop, may be a _____________________ in organ size can lead to heart problems and sudden ___________________ death o Bulimia Nervosa eating disorder that involves cycles of _________________ and _______________, or attempts to get rid of the food regularly go on _________________, eating a huge amount of food in a setting binge makes them feel out of control after binging, they purge, or force themselves to vomit or take _________________ to flush out food some may _______________ or exercise frantically after a binge typically in the _______________ weight range for their age and height have the ______________ of weight gain and poor body image leads to several health consequences: dehydration sore, inflamed throat swollen __________________ _________________may become damaged by stomach acid from vomiting stomach, intestinal or kidney damage chemical imbalances from purging can lead to ___________________ heart rhythms, heart failure, and death o ________________ Eating Disorder eating disorder in which people __________________ compulsively binges do not occur as ______________________ as with bulimia person may feel ___________ and disgusted about his or her behavior, but feel _______________________to stop it more common in _________________ than any other eating disorder →account for more than 1/3 of all cases consequences include becoming overweight or obese, high blood pressure, type 2 diabetes and cardiovascular disease these diseases are serious and dangerous illnesses treated with medical help through _____________________, nutritional guidance, a doctor’s care and in some cases a ___________________ stay for ______________________, goal of treatment is to restore patient’s body weight to a healthy level patient will receive ________________________ and family therapy family members and friends can help create a supportive environment and helping the patient learn to eat ____________________again key for treating ___________________ is to break the cycle of binging and purging since people with eating disorders often cannot _______________they have a problem, family and friends can help them recognize the problem and seek treatment teens who know they have a problem should talk with a _______________ adult Factors That Affect Your Nutritional Needs _________________ body’s calorie needs _______________________ during teen years to support growth needs change based on activity level as you get older _________________ ___________________ tend to need fewer calories than males females have greater need for iron and calcium _________________women need extra calcium, iron and folic acid, along with more ____________________ from food _____________________________ the more active you are, the more calories you need calories should come from ___________________________ foods Vegetarian Diets vegetarian – _______________________________________________________________________________ types of vegetarians: o __________________ – eat only plant-based foods o lacto-ovo – also eat dairy foods and eggs o __________________ – add dairy foods to their diet o ovo – include eggs in their diet people choose a vegetarian diet for health, religious, cultural, economic reasons or for personal preference advantages: foods tend to be lower in __________________ fat and cholesterol and higher in _________________, may reduce risk of _________________________ disease and some types of cancer drawbacks: plant-based foods tend to be ___________________ in certain nutrients (protein, iron, calcium, zinc, and some B vitamins) some vegetarians need to take _____________________________ – products that supply one or more nutrients as a supplement to, not a substitute for, healthful foods healthy vegetarian diet must contain a _________________of foods Health Conditions Diabetes must monitor their eating to make sure _________________________stays in range can control without insulin by carefully controlling the _______________________ in foods and beverages insulin dependent diabetics must tailor the amount of insulin to the amount of carbohydrates they eat Food Allergies can range from annoying to _____________________________ must ________________ food or ingredients they are allergic to Lactose intolerance inability to digest the lactose in _______________and some _______________products can control by eating ________________ dairy portions some take ____________________(enzyme needed to digest lactose) in liquid or tablet form when they eat dairy products Celiac disease condition that makes people unable to tolerate a protein called _______________, which is found in wheat, rye, barley and sometimes oats _________________treatment is to _______________ these grains and anything made from them (ex. bread, pasta, beer) High blood pressure consuming ____________can raise blood pressure High cholesterol should reduce intake of __________________ fats and ______________ fats Nutrition for Athletes eating right affects an athlete’s performance when active, you need from ________________________ calories per day depending on the sport and on the __________________, length, and frequency of the training need more protein and carbohydrates than __________________ people sports that require you to “make weight” might be putting you at __________if you force your body down to a weight that isn’t __________________ extreme measures such as fasting or trying to sweat off extra weight can cause ______________________ and harm your performance and health to lose weight sick to a reasonable plan that takes off _____________ pound per week Hydration teen girls should drink about ________ cups of non-___________________ fluids per day teen boys should drink about ________ cups per day student athletes may need more ______________________ causes you to lose fluids dehydration can lead to fatigue, ___________________ or light-headedness and cramping dehydration can lead to an imbalance of _________________________(minerals – sodium, chloride, potassium - that help maintain the body’s fluid balance) drink water before, during and after _________________________ Avoiding Performance Enhancers substances that boost athletic ability many pose health _____________, especially for teens is __________________ and has been ____________________ by many sports organizations using any performance enhancer is not worth the risk some of the best-know performance enhancers: o Anabolic steroids illegal without doctor’s prescription have same effect as male ____________________ (androgens) athletes who take steroid ____________________health risks to boost muscle growth o Androstenedione better known as “________________” weaker form of androgen hormone the body produces ___________________ actual benefits are doubtful ______________side effects as steroids banned in professional sports o Creatine compound that helps ___________________energy athletes take to give a quick burst of _______________ and reduce muscle fatigue can _____________ performance because of side effects like ______________ and nausea high doses may damage the _____________, liver, and _________________ o Energy Drinks contain high amounts of ___________________ provide quick energy in an unhealthy way by ___________________ your heart rate drinking caffeinated beverages may cause your body to _____________ more fluids, leading to dehydration Eating Before a Competition provides body with ______________ it needs to compete eat ____________ hours before competition so stomach can empty choose meals high in carbohydrates and low in fat and protein fat and protein stay in the digestive system __________________ good choices: pasta, rice, vegetables, breads and fruits drink plenty of _____________ before, during and after competition Using Supplements provide various combinations of vitamins, minerals, protein and fiber ____________________________________- dietary supplements containing plant extracts not a substitute for eating a variety of _________________________ foods supplements best used by vegetarians, pregnant or nursing women, those recovering from illness or taking medications that reduce the body’s ability to absorb certain nutrients concerns: o if your diet is __________________________, you will not need a multivitamin o multivitamin and mineral supplements are safe if used ______________________ o do not take supplements that provide more than ____________% of Daily Values of any nutrient o _____________________(very large amounts) of any supplement can be dangerous o some vitamins such as ____, D, E and ______ can build up and become toxic o ephedra, or ma huang, can lead to heart attack or stroke – products containing this herb banned in ___________________ o ____________ and comfrey linked to serious ______________damage o supplements are not _____________________ in the same way as foods or drugs o treat supplements with the same ___________________you’d use with any drug o check with health care provider before using, especially when taking other __________________________