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Chapter 11
Managing Weight & Eating Behaviors
I.
Maintaining a Healthy Weight
a. Metabolism – the process by which the body breaks down
substances and gets energy from food
b. Body Mass Index – (BMI) a ratio that allows you to assess
your body size in relation to your height and weight
c. Body Composition – ratio of body fat to lean body tissue
d. Overweight – a condition in which a person is heavier than the
standard weight range for his/her height
e. Obesity – having an excess amount of body fat
f. Underweight – a condition in which a person is less than the
standard weight range for his or her height
g. Energy Equation
i. To maintain a healthy weight, the calories you consume
must equal the calories your body burns.
ii. take in fewer calories than you expend – lose weight
iii. take in more calories than you expend – gain weight
iv. 1 pound of body fat = 3500 calories
v. eating 500 fewer calories per day will result in losing 1
pound of body fat in 1 week
h. Healthy ways to manage weight
i. Target your appropriate weight
ii. Set realistic goals
iii. Personalize your plan
iv. Put your goal and plan in writing
v. Evaluate your progress
i. Weight-Loss strategies
i. Choose nutrient-dense foods
ii. Watch portion sizes
iii. Eat fewer foods that are high in fats and added sugars
iv. Enjoy your favorite foods in moderation
v. Be active
vi. Tone your muscles.
vii. Stay hydrated
viii. Eat 1700-1800 calories daily to meet your body’s energy
needs
j. Weight-Gain Strategies
i. Select foods from the five major food groups that are
higher in calories
ii. Choose higher-calorie, nutrient-rich foods.
iii. Eat often and take second helpings
iv. Eat nutrition snacks
v. Build muscle
II.
Body Image and Eating Disorders
a. Body image – the way you see your body
b. Fad diets – weight-loss plans that are popular for only a short
time
c. Weight cycling – repeated pattern of loss and regain of body
weight; commonly found in people who do fad diets
d. Types of Fad Diets
i. Miracle foods – “burn fat” by eating lots of a type of
food
ii. Magic combinations – certain foods together will trigger
weight loss
iii. Liquid diets - leave the dieter feeling fatigued; ultra low
calorie diet; It can cause serious health problems. They
rely on high-protein and low-carbohydrate intake
iv. Diet Pills - work by suppressing the diet. They can cause
drowsiness, anxiety, racing heart, etc. They can lead to
dehydration
v. Fasting - is abstaining from eating. Can be okay for a
short period of time. Fasting can lead to dehydration
e. Eating disorders – an extreme, harmful eating behavior that
can cause serious illness or even death
i. 90% are female
ii. 1% are ages 16-18
iii. anorexia nervosa – a disorder in which the irrational
fear of becoming obese results in severe weight loss
from self-imposed starvation
1. a psychological disorder with emotional and
physical consequences
2. relates to individual’s self-concept and coping
abilities
3. symptoms: extremely low caloric intake, obsession
with exercise, emotional problems, unnatural
interest in foods, distorted body image, DENIAL
4. physical consequences – malnutrition and
starvation; amenorhhea, loss of bone density,
fatigue, reduced organ size, irregular heart beat
iv. bulimia nervosa – a disorder in which some form of
purging or clearing of the digestive tract follows cycles
of overeating
1. exact cause is unknown, but normally because of
social pressures, self-esteem issues, family
problems
2. frequent vomiting and diarrhea can lead to
dehydration, kidney damage, and irregular
heartbeat
3. cause tooth enamel decay, tissue damage to
esophagus, stomach, and mouth
v. binge eating disorder – a disorder characterized by
compulsive overeating; consume large amounts of food at
one time and do not purge
1. use food as a coping mechanism for emotional
problems and depression
2. unhealthy weight gain – type 2 diabetes, heart
disease, stroke
3. more common in males
III.
Lifelong Nutrition
a. Vegetarian – person who eats mostly or only plant foods
i. Because of religion or culture
ii. Environmental concerns
iii. Types
1. lacto-ovo vegetarianism – dairy foods and eggs and
plant sources
2. lacto vegetarianism – dairy foods and plant sources
3. ovo vegetarianism – eggs and food from plants;
fortified soy products
4. vegan – plants only; fortified soy products
iv. Advantages
1. plant based foods are lower in saturated fat and
cholesterol and higher in fiber
2. can reduce the risk of cardiovascular diseases
b. dietary supplement – a non-food form of one or more nutrients
c. Nutrition for Athletes
i. The best eating plan for athletes is balanced, moderate,
and varied.
ii. Athletes and other active individuals need to eat more
calories from nutrient dense foods to maintain their
weight and energy levels when training.
iii. Hydration
1. the body naturally looses water through
perspiration, breathing, and waste elimination
2. electrolytes – minerals that help maintain the
body’s fluid balance
3. to maintain electrolyte balance – take in as much
water and electrolytes lost during perspiration
4. 16-24 ounces of fluid 2-3 hours before a heavy
workout
5. 6-12 ounces of fluid every 15-20 minutes during
heavy workout
6. rehydration – restoring lost body fluids
7. drink 16 ounces of fluid for every pound of body
weight lost through sweat
iv. Performance enhancers – substances that boost athletic
ablity; many are illegal and banned from organizations
1. anabolic steroids
2. androstenedione “andro”
3. creatine
4. energy drinks
v. Eating before competition
1. 3-4 hours before competition
2. choose meal high in carbohydrates, low in fat and
protein
3. drink plenty of water
vi. Supplements
1. herbal supplement – dietary supplements
containing plant extracts
a. sold as “natural”
b. not normally backed by the FDA b/c of
unknown side effects
2. megadose – a very large amount of a dietary
supplement
a. can be dangerous
b. vitamins A, D, E, & K can cause toxicity
d. Nutrition during pregnancy
i. Folate – aka folic acid; prevent spinal defects during
development; sources: fruits, dark green leafy
vegetables, fortified grain products
ii. Iron – helps build and renew hemoglobin – oxygen carrying
compound in blood; sources: meat, poultry, fish, green
vegetables
iii. Calcium – build bones and teeth for developing fetus;
sources: dairy products, fortified cereal and juices,
green vegetables
e. Nutrition for Infants and Young Children
i. Breastfeeding; if not possible then fortified formulas
ii. After 1st birthday, whole milk b/c of added fat, which will
provide essential nutrients for the child’s developing
nervous system
f. Nutrition for Older Adults
i. Follow Dietary Guidelines & Food Guide Pyramid
ii. May have to take dietary supplements