glencoe food for today chapter 11 keeping a healthy weight chapter 11 keeping a healthy weight 1 to...

Glencoe Food for Today Chapter 11 Keeping a Healthy Weight

Chapter 11 Keeping a Healthy Weight

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To keep a healthy weight, you must determine the weight that is right for you, and make smart choices to maintain it.A diet is a way of life.Here is one example: Good Eats Diet

http://www.foodnetwork.com/videos/live-and-let-diet/49290.html



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Content Vocabulary Academic Vocabularybody mass index (BMI)

overweight

obese

body fat percentage

behavior modification

emotional eating

aerobic exercise

anaerobic exercise

fad diet

minimize

chronic



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The Ideal Body Myth• Media images dictate unrealistic body ideals.• Ideal female is tall & ultra-thin• Ideal male is tall, slender, muscular• Most female fashion models

are taller & weigh 25% less• Body type is determined

by genes, not diet.• Health risks increase

when people try extreme diets.



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The Ideal Body Myth• Can we trust the media with body images?• Watch this:• Evolution video• What do you think this says about our obsession

with “thin” and “body image” in our culture?

http://www.youtube.com/watch?v=iYhCn0jf46U



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The Ideal Body Myth• Health Risks of trying to attain “perfection”• Dieting until underweight• Depletes the body of muscle and fat

• Can lead to fatigue and injury• Can’t store fat-soluble nutrients

• Calcium loss• Immune system weakens• Hormones that regulate growth and mood are out

of balance



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The Overweight Epidemic• In America, more than half of adults are

overweight or obese.

• Consequences:• Hard on bones, muscles & organs• Walking & breathing take more effort• Heat & humidity increase stress• HPB, heart disease, stroke, diabetes, etc

overweight Having a Body Mass Index ofbetween 25 and 29.9.



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The Overweight EpidemicWhy are people gaining weight?• Junk foods and fast foods are cheaper

and more convenient than healthful foods.• Portion sizes have

become larger.• People eat out more• People are leading

less active lives.• Genetic tendencies



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What Is a Healthy Weight?• Use body mass index (BMI) and body fat

percentage to determine your healthy weight.

• BMI = weight in pounds X 702 ∕ height in inches, squared

• Website for BMI

body fat percentage

A comparison of the amount of fat and muscle in a person’s body.

body mass index

A measurement of body fat that uses a ratio of weight to height.

http://www.nhlbisupport.com/bmi/



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• Some people make the mistake of comparing their weight to the weights of their peers.

BMI Chart for Female Teens

How can two women of the same age have vastly different weights and both be healthy?



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• Men naturally have less body fat than women, but can still become overweight and obese.

BMI Chart for Male Teens

What BMI puts a 15-year-old male at risk for becoming overweight?



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BMI Cautions

• BMI is not foolproof• Teens are still growing and have a different

calculation method (see chart on page 152)• Athletes and others with high muscle mass may

have a high BMI and not be overweight• Muscle density can affect calculations

Body Fat Percentage• Water displacement method• Electrical impulse speed



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Managing Weight• Healthy weight may be a challenge

to determine for teens• Teens grow at an uneven rate• May be heavier just before growth spurt• Different parts of the body may grow at different rates• Teen females develop some fat stores• Talk to a dietitian or health care provider• Do not compare yourself to friends or to media images



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Managing Weight• Weight gain occurs when more energy (calories) is

taken in than is burned.• Weight loss occurs when more energy (calories) is

burned than is taken in.



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Managing Weight• 1 pound body fat = 3500 calories• To lose weight healthfully:

• Avoid fad diets.• Make gradual, positive changes in eating and

exercise habits.• To gain weight healthfully:

• Add extra, healthful calories to foods.

• Stay active.• Develop muscle groups



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A Healthy Weight Loss Plan• 1 pound body fat = 3500 calories• Behavior modification• Make gradual, permanent changes in eating habits• (everyone is on a diet!)• Set reasonable goals (talk to your doctor)• Plan for gradual weight loss (about 1-2 pounds/week)• Change eating habits (see tips pg 154)• Manage emotional eating

• Identify your “triggers”



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Managing Weight• Increase physical activity• Teens need both aerobic exercise (walking or swimming)

and anaerobic exercise (dash running or strength training).

• Aerobic helps metabolize fat• Anaerobic burns glycogen & builds muscles

anaerobic exercise

Involving short, intense bursts of activity “without oxygen.”

aerobic exercise

An activity that increases the heart and breathing rate for at least 20 minutes.



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Managing WeightCalories Used in Common Activities



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Managing Weight

• Enjoy the activity habit• Choose something that you enjoy• Look for ways to add activity to your day

• Commercial Weight-Loss plans• Fad diets are popular diets not based on facts

• Learn to evaluate weight-loss plans• Developed by qualified health professional?• Does it fit with healthy eating plans?• Reasonable claims?



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Managing Weight

• Gaining Needed Weight• Check with a health care professional• Choose the higher number of

recommended servings• Include healthful snacks• Add extra calories to the

foods you eat• Avoid skipping meals



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Chapter Summary

• The ideal body myth does not reflect how most people look.

• Many people risk their health to attain the kind of body they see in the media, rather than embrace their natural overall shape and height, which are shaped by genetics.

• The overweight epidemic is a serious problem with many consequences and causes.



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Chapter Summary

• To maintain a healthy weight, you should determine the weight that is right for you.

• Setting reasonable goals, managing emotions, and evaluating weight-loss plans are part of achieving a healthy weight.

• It is possible to lose, gain, and maintain weight through effort, discipline, and healthful eating and activities.



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Chapter Summary, Additional

• The ideal body is a media myth. • Overall shape and height are shaped by

genetics. • Many people risk their health to attain an

unrealistic ideal.• Lose, gain, and maintain weight through effort,

discipline, and healthful eating and activities.



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Chapter Summary, Additional

• To achieve and maintain a healthy weight:• determine the weight that is right for you.• set reasonable goals.• manage emotions.• evaluate weight-loss plans.



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Review

Start

Do you remember the vocabulary terms from this chapter? Use the following slides to check your knowledge of the definitions.

The slides in this section include both English and Spanish terms and definitions.



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body mass index (BMI)

índice de masa corporal

A measurement of body fat that uses a ratio of weight toheight.

Una medida de la grasa corporal que usa la relación entre el peso y la altura.

Show Definition



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overweight sobrepeso

Having a Body Mass Index of between 25 and 29.9.

Tener un índice de masa corporal de entre 25 y 29.9.

Show Definition



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obese obeso

Having a Body Mass Index of over 30.

Que tiene un índice de masa corporal por encima de 30.

Show Definition



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body fat percentage

porcentaje de grasa corporal

A comparison of theamount of fat and muscle in a person’sbody.

Comparación entre la cantidad de grasa y músculo en el cuerpo de una persona.

Show Definition



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behavior modification

modificación de comportamiento

Making gradual, permanent changes in eating and activityhabits.

Hacer cambios graduales y permanentes en los hábitos alimentarios y de actividad.

Show Definition



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emotional eatingalimentación

emocional Using food to relievenegative feelings.

Usar alimentos para aliviar sentimientos negativos.

Show Definition



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aerobic exercise ejercicio aeróbico

An activity that increases the heart and breathing rate for at least 20 minutes.

Una actividad que incrementa el ritmo cardiaco y respiratorio por lo menos durante 20 minutos.

Show Definition



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anaerobic exercise

ejercicio anaeróbico

Involving short, intense bursts of activity “withoutoxygen.”

Involucra periodos de actividad cortos e intensos “sin oxígeno”.

Show Definition



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fad diet dieta de moda

A popular weight-loss method that is not based on sound nutrition principles.

Un método popular para perder peso que no está basado en principios de nutrición fundamentados.

Show Definition



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minimize minimizar

Lessen. Disminuir.

Show Definition



35

chronic crónico

Recurring or taking place over a longperiod of time.

Recurrente o que sucede durante un largo periodo de tiempo.

Show Definition



36

End of

Chapter 11Keeping a Healthy Weight

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glencoe food for today chapter 11 keeping a healthy weight chapter 11 keeping a healthy weight 1 to...

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