Nutrition and Maintaining a Healthy Weight Body Types
Nutrition and Maintaining a Healthy Weight Body Types and Shapes Food & Nutrition Mrs. Mc. Donald
WHY PEOPLE GAIN WEIGHT l Food is the body’s source of energy. l This energy plus the nutrients it brings from food consumed is used for tissue repair and new cell development. l When you eat more food than the body need it is stored as excess body fat to be used in leaner times l Feast and famine
WHY PEOPLE GAIN WEIGHT Cont. l When food was plentiful , they ate well – FEAST l When food ran out people lived off the fat of their bodies – FAMINE l During times of famine, anyone who had not been able to store fat perished.
WHY PEOPLE GAIN WEIGHT Cont. l The well-fed American eat regularly, numerous times a day from a wide array of foods unprecedented in history. The human body is still genetically programmed to survive a feast-famine cycle. As a result the calories keep storing up and the weight gain gets out of hand because labor-serving devices have greatly reduced physical activity.
WHY PEOPLE GAIN WEIGHT Cont. l The average human body has 30 to 40 billion fat cells. Each is like a collapsible balloon. If extra calories are consumed, the “extras” go into a “balloon” to be stored as fat. The body has an almost unlimited capacity to store fat. This ends up having a profound effect on health.
Maintaining – Gaining – Losing Weight ü Maintaining Weight Calories in Equaling Calories out ü Gaining Weight More calories taken in than going out ü Losing Weight Fewer calories taken in than going out
Maintaining Weight l Remember weight: l Calories l Key in order to maintain your in must = calories out if you eat more than you planned do an extra workout to burn the extra calories you inputted.
What is a calorie? ? l. A calorie is a unit of energy. It is found in food and beverages that we consume daily l One unit of energy is what is needed to raise 1 kg. of water 1°C.
So how does our body use the calories we consume? l In our body we have what is considered a furnace – aka our metabolism. l We put in food and if our “furnace” is working correctly we burn it off through our daily activities and exercise. l If it isn’t working correctly it could be directly related to our thyroid, or that we haven’t given it enough food throughout the day.
So how does it work? l We wake up in the morning we are wilted from not consuming anything to drink – have a glass of water when you wake up (it gets your metabolism going) l Eat a nutritious breakfast – you need protein, carbs (fruit and bread or cereal), and some dairy. l You need a snack between breakfast and lunch – fruit and a grain or cracker work well
So how does it work? Cont. l Finally it’s lunch you need something from all the food groups (fruits, vegetables, dairy, meat, and breads and cereals) l Between lunch and dinner you need another snack – think nutrient dense string cheese or peanut butter and celery. l Dinner look over what you have eaten for the day and try to fit in what has been missed.
l. To lose 1 pound of body fat you would need to burn 3500 calories
Be aware of what you eat: l Eating larger portions can add extra calories, which can add unwanted body weight unless you add physical activity to your daily lifestyle.
Public Health Problems Related to Diet l Coronary Heart Disease l Diabetes l Cardiovascular Disease Can be cause by l Excessive calories l Excessive total and saturated fats l Excessive cholesterol levels
Public Health Problems Related to Diet l Cancer Can be caused by: l Increased intake of animal products l Decreased intake of dietary fiber l Liver Disease Can be caused by: l Excessive alcohol intake
Weight Management Keep body weight in a healthy range l Balance calories in with calories out for maintenance l Increase physical activity and eat fewer calories for weight loss l
Better Measures than Weight l Problem with fixating on weight: l Low levels of fat and high muscle content can lead to a weight considered high BUT l Weight is NOT linked to disease SO Look at % fat (< 25% for men; <30% for women)
Methods for Determining % Fat Bioelectrical Impedance Skin fold Measures
Methods for Determining % Fat l Hydrostatic weighing l Bod Pod
Better Measures than Weight l Waist to hip ratio (related to CHD) Ø Greater than. 8 for women Ø Greater than 1. 0 for men
Body Types and Shapes
Ectomorph l Has a delicate built body l Naturally thin l Has less muscle mass l Can usually eat what they want and not gain weight – can change with age l Metabolism burns at a high rate
Mesomorph l Athletic and lean l Muscular body l Have a hard body l Metabolism is fast as in ectomorph l In women she would have the hour glass shape l Usually a more energetic person
Endomorph l More round in stature l Tend to gain weight easily l Metabolism is very slow gains weight easily l Important to watch what you eat l Dieting and exercise are the best way to lose weight for this body type
l Body shape of women is generally classified as Pear or Spoon, Hour Glass, Apple or Ruler. Men fall under Ruler, Apple or Cone shaped. Here are few tips to determine the shape of the body.
l l l Hourglass Shape: This is considered as one of the best female body shapes. Where the bust and hips measurements would be almost the same circumference, though the bust can be ‘one inch’ larger than the hips. The waist would be much smaller. A perfect hourglass shape is where the difference between the ‘waist and the bust’ and ‘waist and hips’ is at least ‘nine inches’. Pear or Spoon Shape: If there is a wide difference in measurements between the hips and bust and hardly any between the chest and waist. Hips are ‘two inches’ or more larger than the bust and waist is less than 9. 25″ smaller than the bust. Ruler(Rectangle) Shape: If there is hardly any difference in the measurements of waist, bust and hips. The waist is less than ‘nine inches’ smaller than the bust. Conical(Triangle) Shape: Normally where the bust and waist are same but the hips are ‘at least nine inches smaller’ than the chest. The standard measurement is, bust 3. 6″ or larger than the hips and the waist less than 9″ smaller than the bust. Apple Shape: If the waist measures larger compared to the hip and chest.
l Pear shaped people would have broader bottoms compared to the top, hourglass is the perfect one where the top and bottom are in perfect sync with slim waist line, apple shaped people would be heavy at the waist, ruler shaped people would have hardly any curves and cone shaped people would be heavier at the top compared to the bottoms.
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