Nutrition and Maintaining Weight Maintaining weight means understanding

Nutrition and Maintaining Weight

Maintaining weight means understanding your healthy weight range. In order to do that, you need to know your Body Mass Index, or BMI is a ratio that allows you to assess your body size in relation to your height and weight.

Activity: Find your BMI Calculating BMI 2 BMI = (Wt. in pounds) / (Ht. in inches) x 703 Mr. Cop Example: BMI = 175 lbs / 72 in 2 X 703 BMI = 175/5184 x 703 BMI =. 03376 X 703 BMI = 23. 73

What’s the problem with this picture?

BMI continued… -Females tend to carry more fat than males, therefore the scale can be adjusted one point higher for females. -Older males tend to carry more fat than younger males, so the scale can be adjusted for that. -You must know your body! If you are in a range that raises a red flag, it may be time to start eating healthy!

What can happen over time if you continue to choose to eat poorly? Activity: In your group come up with a list of 3 physical and 3 emotional effects of not eating properly.

Physical Effects: Heart Disease -A narrowing of the small blood vessels that supply blood and oxygen to the heart -Leading cause of death in US -Fatty material builds on the wall of the arteries, causing them to get narrow and slow or eventually stop blood flow.

Type 2 Diabetes -When you eat, your blood sugar rises because your body is turning the food into glucose. -Insulin is needed to get the glucose into the cells for energy. -Fattier Foods = Higher Blood Sugar -A lifetime of poor nutrition means your body ignores or can’t produce enough insulin. -All the extra glucose in the blood will lead to: -Heart disease -Stroke -Liver Failure -Limb amputation Let’s take a closer look at how Type 2 Diabetes works…

Hypertension (High Blood Pressure) -Is the measure of force against the walls of your arteries as your heart pumps blood through your body -Excessive pressure means your heart has to work much harder to pump blood to your body. -Complications associated: -Heart Attack -Heart Failure -Poor blood supply to legs -Stroke

Stroke -Occurs when blood flow to part of the brain stops -If longer than a few seconds, the brain cannot get blood and oxygen, and permanent damage occurs -Occurs when a clot forms in an artery that is already narrowed from plaque and fatty build-up -Complete numbness on one side of body -Trouble speaking -Loss of some or all of vision -Trouble walking

Other physical effects associated: -Cancer Esophagus Colon Pancreas Kidney Thyroid -Liver Disease -Sleep apnea -Osteoarthritis

Emotional Effects: -Poor Self-Esteem, or a negative evaluation or appraisal of your self-worth. -Constant comparison to others and poor view of yourself -Poor view of self can lead to severe depression -Can lead to suicidal thoughts if not addressed

Depression -Clinical Mood disorder in which feelings of sadness, anger, or frustration interfere with everyday life -Generally have a negative attitude towards themselves, others and life in general -Feeling depressed can cause emotional eating, which can lead to a viscous cycle.

Eating Disorders are mental illnesses that cause serious disturbances to your daily eating habits. Anorexia Nervosa – Characterized by extreme thinness and a relentless pursuit to stay underweight -Distorted body image (usually see themselves as overweight) -Intense fear of gaining weight -Damage to heart, brain -Low blood pressure -Organ failure -Too many more health problems to list

Bulimia Nervosa is characterized by recurrent and frequent episodes of uncontrollable binge eating followed by a behavior that compensates for the overeating, such as: -vomiting -excessive use of laxatives -fasting -excessive exercise

Binge-Eating Disorder is characterized by periods of loss of control over a person’s eating. These periods are not followed by purging, causing these people to generally be overweight or obese. -Destructive and guilty thoughts provoke more episodes of binge eating. A True Story of an Eating Disorder… Part 2…

Eating disorders are real, scary and dangerous. If you or someone you know is struggling, please contact a parent, teacher, counselor or other trusted adult for help. National Eating Disorder Association Hotline: 800 -931 -2237 Call Immediately for HELP!

How much does Obesity and it’s effects cost the U. S. annually? $147 Billion

The government simply can’t afford all the associated cost, so they decided to try to prevent people from eating too much! What did they do?

Old Food Guide

Newer Food Guide

Newest Food Guide!

Focus on… Balancing Calories ● Enjoy your food, but eat less. ● Avoid oversized portions. Foods to Increase ● Make half your plate fruits and vegetables. ● Make at least half your grains whole grains. ● Switch to fat-free or low-fat (1%) milk. Foods to Reduce ● Compare sodium in foods like soup, bread, and frozen meals ― and choose the foods with lower numbers. ● Drink water instead of sugary drinks.

Simple 9 inch Dinner Plate 5 Basic Food Groups to incorporate in each meal

Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products. • whole-wheat flour • bulgur (cracked wheat) • oatmeal • whole cornmeal • brown rice Whole Grains!

Any vegetable or 100% vegetable juice counts as a member of the Vegetable Group. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed. Vegetables are broken into 5 subcatergories based on nutritional value. . .

Any fruit or 100% fruit juice counts as part of the Fruit Group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed. 100% Fruit juice: Nectarines Oranges strawberries orange Apples Peaches blueberries apple Pears Apricots raspberries grape Papaya Bananas grapefruit Pineapple

All fluid milk products and many foods made from milk are considered part of this food group. Most Dairy Group choices should be fat-free or low-fat. Yogurt Milk fat-free (skim) low fat (1%) reduced fat (2%) whole milk fat-free low fat reduced fat whole milk yogurt Cheeses: cheddar mozzarella Swiss Parmesan

All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds are considered part of the Protein Foods Group. So many sources of protein they wouldn't fit on the page. . .

Interactive tool also included to personalize your eating plan… The Government really does care about your health, and since no 2 people are the same, no two nutrition plans should be the same. . .

What is common about the different food groups from the food guide? They all are essentially “whole” foods that are in their natural state.

What are the ingredients in… Beans Corn Chicken, Spinach, Carrots Apple Fish

Do we always eat “whole” foods? ? ?

Ingredients: Corn syrup Sugar Modified and unmodified cornstarch Natural and artificial flavors White mineral oil Carnauba wax Caramel color Artificial colors (Yellow 6, Blue 1, Yellow 5 and Red 40) Name that Food!

Is that a “Whole” Food? Activity: Each student will get a notecard. Half of the notecards have a food listed on it and the other half have the ingredients for that food. Find your partner who has the ingredients that match your food!

Let’s Review for a Test