CHAPTER 11 MANAGING WEIGHT EATING BEHAVIORS FRESHMAN HEALTH

CHAPTER 11 - MANAGING WEIGHT & EATING BEHAVIORS FRESHMAN HEALTH PERIOD 4 & 8 - MR. HAMILL

THE CALORIE CONNECTION • CALORIES ARE UNITS TO MEASURE ENERGY IN FOOD • ENERGY BALANCE- THE BALANCE BETWEEN CALORIES CONSUMED AND CALORIES BURNED • A SURPLUS IN CALORIES CONSUMED= WEIGHT GAIN • BURN MORE CALORIES THAN CONSUMED= WEIGHT LOSS • AN EQUAL BALANCE= WEIGHT MAINTAINING

METABOLISM • METABOLISM: THE PROCESS BY WHICH THE BODY BREAKS DOWN SUBSTANCES AND GET ENERGY FROM FOOD • A POUND OF BODY FAT IS EQUAL TO 3, 500 CALORIES • 500 CALORIES A DAY CAN RESULT IN WEIGHT GAIN OR LOSS EITHER BY EATING, REDUCING, OR EXERCISING • SOME DAYS CAN BE LOWER THAN 500 CALORIES, SOME DAYS CAN BE HIGHER THAN 500 CALORIES • 500 CALORIES + DAILY NEED FOR CALORIES • DAILY NEED FOR CALORIES IS BASED OFF OF YOUR GENDER, YOUR HEIGHT, YOUR CURRENT WEIGHT, AND ACTIVITY LEVELS

HOW MANY CALORIES? • RULE OF THUMB FOODS HIGH IN FATS ARE HIGH IN CALORIES • SOME LOW-FAT FOODS MAY BE HIGH IN CALORIES, I. E. -SUGARY FOODS • VEGETABLES GOOD ALTERNATIVE, HIGH IN WATER AND FIBER • FOOD PREP ALSO PLAYS A ROLE IN CALORIES- FRIED FOODS & TOPPINGS • EITHER LIMIT OR ELIMINATE ALL CONSUMPTION OF THESE TYPE OF FOODS-HIGH CALORIES, HIGH FATS, HIGH SUGARS

MAINTAINING A HEALTHY WEIGHT • TO MAINTAIN WEIGHT- BURN THE SAME AMOUNT AS YOU CONSUME • THE RIGHT WEIGHT FOR EACH INDIVIDUAL IS BASED ON AGE, GENDER, HEIGHT, BODY FRAME, & STATE/RATE OF GROWTH • BMI (BODY MASS INDEX)- A MEASURE OF BODY WEIGHT RELATIVE TO HEIGHT • BMI CAN TELL YOU IF YOUR UNDERWEIGHT, HEALTHY WEIGHT, OVERWEIGHT, OR OBESE • BMI NOT ALWAYS ACCURATE

BODY COMPOSITION • BODY COMPOSITION IS THE RATIO OF FAT TO LEAN TISSUE IN YOUR BODY • ONE COMMON WAY TO MEASURE IS A SKIN FOLD TEST • MORE ACCURATE WAY TO TELL IF HEALTHY WEIGHT OR NOT

YOUR WEIGHT AND YOUR HEALTH • BEING OVERWEIGHT CAN LEAD TO DISEASES SUCH AS HEART DISEASE, CANCERS, ASTHMA, OSTEOARTHRITIS, GALLBLADDER DISEASE, OR TYPE 2 DIABETES • BEING UNDERWEIGHT CAN LEAD TO WEAKNESS, QUICKER FATIGUE, OR TROUBLE CONCENTRATING

WEIGHING TOO MUCH • TEENS WHO ARE OVERWEIGHT HAVE THE RISK OF BECOMING OBESE, OR HAVING AN EXCESS OF BODY FAT • SOME INDIVIDUALS ARE OVERWEIGHT OR OBESE BECAUSE OF HEREDITY OR GENETICS • SOME PEOPLE MAY HAVE A SLOWER METABOLISM WHICH LEADS TO WEIGHT GAIN • MOST COMMON PROBLEM IS INDIVIDUALS WHO CONSUME TOO MANY CALORIES AND DO NOT GET ENOUGH PHYSICAL ACTIVITY

WEIGHING TOO LITTLE • BEING UNDERWEIGHT, OR BELOW THE STANDARD WEIGHT RANGE FOR A HEIGHT, CAN HAVE UNHEALTHY EFFECTS AS WELL • UNDERWEIGHT PEOPLE HAVE TROUBLE FIGHTING OFF DISEASE • JUST LIKE OBESITY, SOME PEOPLE ARE THIN BECAUSE OF GENETICS, HEREDITY, OR FAST METABOLISM • TEENAGERS WHO EXPERIENCE RAPID GROWTH ARE VERY THIN AND FILL OUT AT A LATER TIME • SOME TEENAGERS ARE TOO THIN FROM NOT EATING ENOUGH CALORIES OR EXERCISING EXCESSIVELY

MANAGING YOUR WEIGHT • CALORIES ARE NOT A MAJOR FACTOR IF WEIGHT IS WITHIN THE HEALTHY RANGE • WAYS TO MANAGE WEIGHT INCLUDE: TARGET A HEALTHY WEIGHT- LEARN THE IDEAL WEIGHT RANGE FROM A HEALTH PROFESSIONAL SET REALISTIC GOALS- EAT A CONSISTENTLY HEALTHFUL DIET AND EXERCISE REGULARLY PERSONALIZE YOUR PLAN- INCORPORATE FOODS YOU ENJOY EATING PUT YOUR GOALS AND PLAN IN WRITING- KEEP YOUR GOALS IN JOURNAL AND THE PROGRESS MADE EVALUATE YOUR PROGRESS- TRACK YOUR WEIGHT ON A WEEKLY BASIS

HEALTHFUL WAYS TO LOSE WEIGHT • CHOOSE NUTRIENT DENSE FOODS- FRUITS, VEGETABLES, AND WHOLE GRAINS SUPPLY NUTRIENTS WITH FEWER CALORIES • WATCH PORTION SIZES- STICK TO RECOMMENDED PORTION SIZES FOR EACH FOOD GROUP, MY PLATE/ MY PYRAMID • EAT FEWER FOODS THAT ARE HIGH IN FATS & SUGARS- HIGH IN CALORIES, LOW IN NUTRIENTS

HEALTHFUL WAYS TO LOSE WEIGHT CONTINUED • ENJOY YOUR FAVORITE FOODS IN MODERATION- TRY ENJOYING YOUR FAVORITE FOODS EVERY OTHER DAY OR ONCE A WEEK • BE ACTIVE- GET 60 MINUTES OF PHYSICAL ACTIVITY EACH DAY, EVEN IF IT IS JUST WALKING • TONE YOUR MUSCLES- MUSCLES TAKE MORE CALORIES THAN FAT TO MAINTAIN, HAVING A GREATER MUSCLE MASS WILL LEAD TO MORE CALORIES BEING BURNED BY YOUR BODY • STAY HYDRATED- DRINK BETWEEN 9 -13 CUPS OF WATER A DAY

HEALTHFUL WAYS TO GAIN WEIGHT • TRY TO GAIN MUSCLE NOT FAT • SELECT FOODS FROM THE 5 MAJOR FOOD CATEGORIES THAT ARE HIGH IN CALORIES- I. E. CHOOSE WHOLE MILK INSTEAD OF FAT-FREE MILK OR LOW-FAT MILK • CHOOSE HIGHER-CALORIE, NUTRIENT-RICH FOODS- NUTS, DRIED FRUITS, CHEESE, AND AVOCADOS • EAT NUTRITIOUS SNACKS- ENJOY HEALTHY SNACKS MORE OFTEN TO UP THE CALORIC INTAKE • GET REGULAR PHYSICAL ACTIVITY- CONTINUE WITH PHYSICAL ACTIVITY TO ENSURE THAT WEIGHT GAIN IS RESULTING IN MUSCLE AND NOT FAT

PHYSICAL ACTIVITY • BENEFITS OF PHYSICAL ACTIVITY: RELIEVES STRESS PROMOTES A NORMAL APPETITE RESPONSE INCREASES SELF-ESTEEM, WHICH IN RETURN HELPS KEEP YOU ON TRACK WITH YOUR GOAL HELPS YOU FEEL MORE ENERGETIC

BODY IMAGE & EATING DISORDERS • BODY IMAGE- THE WAY YOU SEE YOUR BODY. CAN BE + OR – • DRASTIC CHANGES DURING TEEN YEARS BOTH PHYSICALLY & MENTALLY • WHERE DOES BODY IMAGE COME FROM?

FAD DIETS • FAD DIETS- WEIGHT-LOSS PLANS THAT TEND TO BE POPULAR FOR ONLY A SHORT TIME • THESE DIETS HELP PEOPLE LOSE WEIGHT QUICKLY AND TEMPORARILY, NOT PERMANENTLY • THESE DIETS LEAD TO WEIGHT CYCLING • WEIGHT CYCLING- A REPEATED PATTERN OF LOSING AND REGAINING BODY WEIGHT

FAD DIETS CONTINUED • FAD DIETS RESTRICT THE TYPES AND AMOUNTS OF FOODS THAT YOU EAT= DIFFICULTY FOLLOWING • OTHER FAD DIETS USE PILLS OR SUPPLEMENTS THAT SEEM TO OFFER EASY SOLUTIONS • DOCTORS RECOMMEND THAT TEENAGERS DO NOT DIET, UNLESS NECESSARY • ^PHYSICAL ACTIVITY RECOMMENDED IN PLACE

TYPE OF FAD DIETS • FAD DIETS GO IN AND OUT BECAUSE PEOPLE REALIZE THE HEALTH RISKS EVENTUALLY • MIRACLE FOODS- THESE PLANS PROMISE YOU CAN “BURN FAT” BY EATING LOTS OF A SINGLE FOOD OR TYPE OF FOOD. NO FOOD CAN DO THAT, PLUS LACK OF NUTRIENTS. EXAMPLES: GREEN TEA, GRAPEFRUITS, POMEGRANATES • MAGIC COMBINATIONS- CERTAIN FOODS THAT ARE EATEN TOGETHER MAY TRIGGER WEIGHT LOSS.

TYPES OF FAD DIETS CONTINUED • LIQUID DIETS- THESE PLANS REPLACE SOLID FOOD WITH ULTRA LOW-CALORIE LIQUID FORMULAS. EXAMPLES: VEGGIES, FRUITS • DIET PILLS- PILLS AND SUPPLEMENTS THAT CLAIM TO SUPPRESS YOUR APPETITE SO YOU EAT LESS. OTHERS CLAIM TO BLOCK OR FLUSH FAT FROM THE BODY. DIET PILLS CAN BE ADDICTIVE, ESPECIALLY ONE’S WITH CAFFEINE. EXAMPLES: HYDROXYCUT • FASTING- DEPRIVES THE BODY OF NEEDED NUTRIENTS AND CAN RESULT IN DEHYDRATION. SOME RELIGIOUS AND CULTURAL CUSTOMS REQUIRE PEOPLE TO FAST. SHORT-TERM IS OK.

RECOGNIZING FAD DIETS • ANY PLAN THAT DOES NOT FOLLOW THE MYPYRAMID GUIDELINES MAY DEPRIVE YOUR BODY OF NUTRIENTS • PLANS THAT PROMISE MORE THAN 2 POUNDS ARE UNSAFE/INEFFECTIVE • WATCH OUT FOR TRIGGER WORDS- EFFORTLESS, GUARANTEED, MIRACULOUS, BREAKTHROUGH, ANCIENT, OR SECRET • DIETS THAT CAUSE YOU TO BUY CERTAIN PRODUCTS

EATING DISORDERS • EATING DISORDERS- EXTREME, HARMFUL EATING BEHAVIORS THAT CAN CAUSE SERIOUS ILLNESS OR EVEN DEATH I. E. ANOREXIA, BULIMIA, BINGE EATING • CLASSIFIED AS MENTAL DISORDERS AND ARE LINKED TO DEPRESSION, LOW SELF-ESTEEM, OR TROUBLE PERSONAL RELATIONSHIPS • MEDIA CAN PLAY A ROLE AS WELL • CAN RESULT FROM HEREDITY

ANOREXIA NERVOSA • ANOREXIA NERVOSA- AN EATING DISORDER IN WHICH AN IRRATIONAL FEAR OF WEIGHT GAIN LEADS PEOPLE TO STARVE THEMSELVES • MAINLY AFFECTS GIRLS AND YOUNG WOMEN • SEE THEMSELVES AS OVERWEIGHT • REASON FOR DEVELOPMENT INCLUDE- SELF-CONCEPT, OUTSIDE PRESSURES, HIGH EXPECTATIONS, NEED TO BE ACCEPTED

ANOREXIA CONTINUED PEOPLE WITH ANOREXIA USUALLY DEVELOP BEHAVIORS SUCH AS: AVOIDING FOOD AND MEALS EATING ONLY A FEW KINDS OF FOODS IN SMALL AMOUNTS WEIGHING OR COUNTING CALORIES IN EVERYTHING THEY EAT EXERCISING EXCESSIVELY WEIGHING THEMSELVES FREQUENTLY HEALTH CONSEQUENCES: MALNUTRITION & STARVATION BRITTLE BONES BODY TEMP, BLOOD PRESSURE, AND HEART RATE MAY DROP CAN LEAD TO HEART PROBLEMS AND SUDDEN CARDIAC DEATH

BULIMIA NERVOSA • BULIMIA NERVOSA- AN EATING DISORDER THAT INVOLVES CYCLES OF OVEREATING AND PURGING, OR ATTEMPTS TO RID THE BODY OF FOOD • USUALLY GO ON BINGES, EATING HUGE AMOUNTS OF FOOD IN ONE SITTING • AFTER PEOPLE FORCE THEMSELVES TO VOMIT OR TAKE LAXATIVES TO FLUSH THE FOOD OUT • SOME PEOPLE MAY FAST OR EXERCISE EXCESSIVELY • UNLIKE ANOREXIA, BULIMIA INDIVIDUALS USUALLY ARE IN THE HEALTHY WEIGHT RANGE

BULIMIA CONTINUED • HEALTH CONSEQUENCES: DEHYDRATION SORE/INFLAMED THROATS SWOLLEN GLANDS BAD TEETH CHEMICAL IMBALANCES

BINGE EATING DISORDER • BINGE EATING DISORDER- AN EATING DISORDER IN WHICH PEOPLE OVEREAT COMPULSIVELY • OCCUR IN THE SAME MANNER AS BULIMIA, JUST NOT AS FREQUENT • FEELINGS OF GUILT AND DISGUST, YET HELPLESSNESS • COMMON IN MORE MEN • INCREASES RISKS OF OBESITY AND OVERWEIGHT • NO PURGING

SEEKING HELP • EATING DISORDERS SERIOUS AND DANGEROUS • COUNSELING, NUTRITIONAL GUIDANCE, DOCTORS, AND EVEN A HOSPITAL STAY • ANOREXIA- THE GOAL IS TO RESTORE BODY WEIGHT TO A HEALTHY LEVEL & RECEIVE MENTAL THERAPY • BULIMIA- THE GOAL IS TO BREAK THE CYCLE OF BINGING AND PURGING. BEHAVIORAL THERAPY AND MENTAL THERAPY • PEOPLE DON’T SEE EATING DISORDERS AS PROBLEMS. FRIENDS AND FAMILIES PLAY MAJOR ROLES.

LIFELONG NUTRITIONAL NEEDS • EVERYONE HAS DIFFERENT NUTRITIONAL NEEDS DEPENDING ON LIFESTYLES & AGES • PEOPLE ALSO HAVE PERSONAL PREFERENCES TO NUTRITIONAL NEEDS • ALL DEPENDENT ON THE UNIQUE INDIVIDUAL

FACTORS DETERMINING NUTRITIONAL NEEDS • AGE- TEENAGERS NEED MORE CALORIES. WITH AGE CALORIC INTAKE VARIES BASED ON ACTIVITY LEVELS. • GENDER- MALES IN GENERAL NEED MORE CALORIES THAN WOMEN, WOMEN NEED MORE NUTRIENTS SUCH AS CALCIUM AND IRON • ACTIVITY LEVEL- THE MORE ACTIVE, THE MORE ENERGY NEEDED. NUTRIENT DENSE

VEGETARIAN DIETS • VEGETARIAN- A PERSON WHO EATS MOSTLY OR ONLY PLANT-BASED FOODS • SEVERAL TYPES OF VEGETARIANS: VEGANS-STRICTEST OF VEGETARIANS, ONLY CONSUME PLANT-BASED PRODUCTS LACTO-OVO VEGETARIANS- VEGETARIANS WHO ALSO CONSUME DAIRY FOODS AND EGGS LACTO VEGETARIANS- ADD DIARY FOODS TO THEIR VEGETARIAN DIETS OVO VEGETARIANS- ADD EGGS TO THEIR VEGETARIAN DIETS

VEGETARIAN DIETS CONTINUED • MANY BECOME VEGETARIANS FOR MANY REASONS: HEALTHFUL, RELIGIOUS, CULTURAL, OR ECONOMIC REASONS • ADVANTAGES TO THESE DIETS ARE THAT THE FOODS TEND TO BE LOWER IN CHOLESTEROL AND SATURATED FAT, HIGHER IN FIBER • A WELL PLANNED MEATLESS DIET MAY HELP REDUCE THE RISK OF CARDIOVASCULAR DISEASE AS WELL AS SOME TYPES OF CANCER

DRAWBACKS OF VEGETARIAN DIETS • PLANT BASED FOODS ARE LOWER IN CERTAIN NUTRIENTS SUCH AS PROTEIN, IRON, CALCIUM, ZINC, AND SOME VITAMIN B’S • VITAMIN B 12 CAN ONLY BE FOUND IN ANIMAL-BASED FOODS • SOME VEGETARIANS NEED TO TAKE DIETARY SUPPLEMENTS • DIETARY SUPPLEMENTS: PRODUCTS THAT SUPPLY ONE OR MORE NUTRIENTS AS A SUPPLEMENT TO, NOT A SUBSTITUTE FOR, HEALTHFUL FOODS • A HEALTHFUL VEGETARIAN DIET CONTAINS A VARIETY OF FOODS SUCH AS NUTS, FRUITS, VEGETABLES, AND WHOLE-GRAIN FOODS

HEALTH CONDITIONS • BROUGHT ON BY EATING CERTAIN FOODS • DIABETES: PEOPLE MUST MONITOR THEIR EATING CAREFULLY TO MAKE SURE THEIR BLOOD SUGAR STAYS IN THE HEALTHY RANGE. INSULIN INJECTED IS BASED UPON THE AMOUNT OF CARBS IN A FOOD. SOME MAY BE ABLE TO CONTROL BY CONTROLLING THE AMOUNT OF CARBS INGESTED. LOSING WEIGHT CAN HELP CONTROL AS WELL. • FOOD ALLERGIES: REACTIONS CAN BE MINIMAL TO LIFE THREATENING. MUST AVOID FOODS AND FOOD INGREDIENTS. • LACTOSE INTOLERANCE: LACKING THE ENZYME THAT HELPS IN DIGESTION. SOME CAN JUST INGEST SMALLER PORTIONS TO HELP CONTROL. OTHERS TAKE A LACTASE PILL OR PRODUCT THAT HELPS IN DIGESTION. CHEESE AND YOGURT CONTAIN LESS LACTOSE.

HEALTH CONDITIONS CONTINUED • CELIAC DISEASE (GLUTEN INTOLERANCE)- PEOPLE ARE UNABLE TO TOLERATE THE PROTEIN, GLUTEN WHICH IS FOUND IN WHEAT, RYE, AND BARLEY. OATS COULD SOMETIMES BE HARMFUL AS WELL. THE ONLY TREATMENT IS TO AVOID THESE GRAINS AND ANYTHING MADE WITH THEM BREAD, PASTA, BEER • HIGH BLOOD PRESSURE- HIGH SODIUM CAN RAISE BLOOD PRESSURE. SODIUM AFFECTS SOME PEOPLE IN GREATER WAYS. • HIGH CHOLESTEROL- REDUCE THE AMOUNT OF SATURATED AND TRANS FATS CONSUMED. THESE FATS INCREASE CHOLESTEROL PRODUCTION IN THE BODY.

NUTRITION FOR ATHLETES • TEEN ATHLETES MAY NEED ANYWHERE FROM 2, 000 – 5, 000 CALORIES DAILY • ATHLETES WILL NEED MORE PROTEIN AND CARBOHYDRATES AS WELL • NUTRIENT DENSE FOODS

MAKING WEIGHT • COMMON IN SPORTS SUCH AS BOXING & WRESTLING • COMPETE AT A WEIGHT THAT IS CLOSE TO YOUR HEALTHY WEIGHT AND NOT CUT LARGE AMOUNTS OF WEIGHT • LACK OF NUTRIENTS AND CALORIES • FASTING & TRYING TO SWEAT OF EXTRA POUNDS

HYDRATION • ESSENTIAL TO PEAK ATHLETIC PERFORMANCE • AVERAGE TEENAGE GIRLS 9 CUPS AND AVERAGE TEENAGE BOYS 13 CUPS • SWEAT LEADS TO LOSS OF FLUIDS, MUST REPLENISH • DEHYDRATION MORE COMMON, LEADS TO LOSS OF ELECTROLYTES (SODIUM & POTASSIUM) • DRINK WATER BEFORE & AFTER EXERCISE AS WELL AS EVERY 15 MINUTES DURING

AVOIDING PERFORMANCE ENHANCERS • PERFORMANCE ENHANCERS- SUBSTANCES THAT BOOST ATHLETIC ABILITY • USING PERFORMANCE ENHANCING DRUGS IS ILLEGAL IN MOST CASES, UNHEALTHY, AND POSES RISKS • MOST BANNED BY VARIOUS SPORTS ORGANIZATIONS

PERFORMANCE ENHANCERS • ANABOLIC STEROIDS- A DANGEROUS DRUG THAT HAVE THE SAME AFFECT AS MALE HORMONES IN THE BODY (ANDROGENS). USED TO BOOST MUSCULAR SIZE AND STRENGTH. • ANDROSTENEDIONE- KNOWN AS ANDRO, IS A WEAKER FORM OF STEROIDS. USED TO BUILD MUSCLE. SAME SIDE EFFECTS AS STEROIDS. • CREATINE- A COMPOUND THAT HELPS RELEASE ENERGY. USED TO INCREASE BURSTS OF POWER AND REDUCE MUSCLE FATIGUE. CAN CAUSE DEHYDRATION, CRAMPS, AND NAUSEA. HIGH DOSAGES CAN HURT THE KIDNEYS, LIVER, AND HEART. • ENERGY DRINKS- CONTAIN HIGH AMOUNTS OF CAFFEINE. PROVIDES QUICK ENERGY BY INCREASING HEART RATE. CAFFEINE LEADS TO DEHYDRATION, THEREFORE AFFECTING PERFORMANCE AS WELL AS A CRASH.

EATING BEFORE A COMPETITION • TRY EATING 3 -4 HOURS BEFORE PRACTICE OR COMPETITION SO THAT YOUR STOMACH IS EMPTY • BEFORE A COMPETITION BE SURE TO EAT FOODS HIGH IN CARBS AND LOW IN PROTEINS AND FATS • GOOD CHOICES ARE PASTA, RICE, VEGETABLES, BREADS, AND FRUITS • BE SURE TO HYDRATE AS WELL

USING SUPPLEMENTS • HUGE AMOUNTS OF SUPPLEMENTS EXIST THAT PROVIDE VARIOUS COMBINATIONS OF VITAMINS, MINERALS, PROTEIN, FIBERS, ETC. • HERBAL SUPPLEMENTS- DIETARY SUPPLEMENTS CONTAINING PLANT EXTRACTS • NO SUBSTITUTE FOR EATING • USED FOR STRICT DIETS, PREGNANT WOMEN, ILLNESSES/MEDICATION

SUPPLEMENTS CONTINUED • MULTIVITAMINS NOT NEEDED • TRY TO NOT TAKE VITAMINS AND MINERALS GREATER THAN 100% DV, LEADS TO MEGADOSES • MEGADOSES-VERY LARGE AMOUNTS. VITAMINS A, D, E, & K CAN BE TOXIC IN HIGH LEVELS • HERBAL SUPPLEMENTS-MAY SAY NATURAL, BUT SOME INGREDIENTS STILL ARE DANGEROUS: EPHEDRA & KAVA/COMFREY • SUPPLEMENTS ARE NOT REGULATED LIKE FOODS ARE BY THE FDA • THE FDA CAN TAKE ACTION AND STOP THE SALE OF SUPPLEMENTS THAT ARE UNSAFE AND/OR MISLABELED • FDA WILL APPROVE CLAIMS THAT INTEND TO PREVENT OR TREAT ANY DISEASES, BUT NOT GENERAL CLAIMS