Chapter 5 Staying Active and Managing Your Weight Part 1 The Importance of Food.

Chapter 5Chapter 5Staying Active and Staying Active and

Managing Your WeightManaging Your Weight

Part 1Part 1

The Importance of The Importance of FoodFood

ObjectiveObjective

• Identify factors that affect your energy needs.

Basal MetabolismBasal Metabolism

Basal metabolism is the amount of energy the human body needs to stay alive and carry on vital processes. Basal metabolism varies depending on

• body size• body composition• age• health status• gland secretions

Physical ActivityPhysical Activity

The amount of energy needed for physical activity depends on

• intensity of activity• body size• temperature of

environment

Meeting Energy Needs Meeting Energy Needs with Foodwith Food

Energy comes from three nutrients in foods:

• carbohydrates – 4 calories/gram

• proteins – 4 calories/gram

• fats – 9 calories / gram

Which food pictured provides mostly carbohydrates?

National Chicken Council

ObjectiveObjective

• Associate physical activity with overall fitness.

Benefits of Physical ActivityBenefits of Physical Activity

• Toned muscles• Strong bones• Healthy skin• Reduced risks of heart

disease, high blood pressure, diabetes, and some cancers

Which of these benefits do you find most appealing?

How Much Activity How Much Activity Do You Need?Do You Need?

• Adults: 30 minutes of moderate activity most days of the week

• Children and teens: 60 minutes of moderate activity daily

What Types of Activity Should What Types of Activity Should You Choose?You Choose?

• Stretching movements for flexibility• Lifting weights for strength• Aerobic activities for cardiovascular health

How Can You Start Being How Can You Start Being More Active?More Active?

• Begin increasing your activity level slowly.• Vary activities.• Choose activities that are fun and convenient.• Do activities with others.

ObjectiveObjective

• Examine factors that contribute to weight problems and eating disorders.

Factors That Contribute to Factors That Contribute to OvereatingOvereating

• Social occasions• Food marketing• Emotions• Habits

What types of social occasions, marketing techniques, emotions, and habits affect your eating behaviors?

Eating disorders are abnormal eating behaviors that risk physical and mental health. Common eating disorders are anorexia nervosa, bulimia nervosa, and binge eating disorder. Personal stress seems to be a contributing factor in these disorders.

Eating DisordersEating Disorders

See final slide for photo credit

Apply It!Apply It!

Your aunt is a stay-at-home mom who is about 30 pounds overweight. On most days, she has the television on for four to five hours to keep her company. She sometimes feels isolated from other adults. On weekends, she often invites friends and family over for cookouts and potluck meals.

What factors do you think may be contributing to your aunt’s weight problem?

ObjectiveObjective

• Explain the philosophy behind weight management.

Determining Healthy WeightDetermining Healthy Weight

You can assess whether your weight is healthy with• body mass index• skinfold test• waist-to-hip ratio

Identifying Eating HabitsIdentifying Eating Habits

Using a food log to keep track of what, where, when, how much, and with whom you eat can help you identify eating habits you may need to change.

What? Where? When? How much?

With Whom?

raisin bran home 7:30 a.m. 1½ cups Josh

milk cafeteria noon 1 cup Nancy

Controlling Energy IntakeControlling Energy Intake

• Your body needs about 10 calories/pound to support basal metabolism.

• You need an additional 4 calories/pound to support a sedentary activity level or 10 calories/pound to support a moderate activity level.

Based on this information, how many calories do you need each day to maintain your present weight?

UnderweightUnderweight

Like being overweight, being underweight can be a weight management issue. To promote gradual weight gain

• take part in muscle-building activities regularly

• add 700 to 1,000 calories to daily diet

Key QuestionKey Question

What can you do to stay active and manage your weight?

Other Questions to ConsiderOther Questions to Consider

• What special nutritional needs do athletes have?• How effective are diet pills and other weight-loss

aids?• What kinds of treatments are available to help

people with eating disorders?

Photo CreditsPhoto Credits

The image used herein was obtained fromIMSI’s Master Photos Collection 1895 Francisco Blvd. East San Rafael, CA 94901-5506