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?