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Transcript
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