You are what you eat What are we

You are what you eat?

What are we made of? • • • Water Minerals Protein Fat Carbohydrate (Glycogen)

Today we are going to learn about: • Body Weight vs. Body Composition • How to achieve a healthy weight. • What nutrients are. • How many calories we burn daily.

Why do we have concerns about healthy body weight? • Obsession with thinness and unrealistic body shapes. • More people are overweight then ever before.

Why do we have concerns about healthy body weight? • Surgical Complications • Breathing Difficulties • Type 2 Diabetes • High Blood pressure • Stroke • Heart Attack • Heart Disease • • Gallstones Skin Disorders Cancer Bone and Joint Problems • Complications to Pregnancy

What is a healthy weight? • Is there one perfect weight for each height? Why or Why not? • How can you know if you are at a healthy weight? • Can you use a height weight chart?

Height – Weight Tables • Developed in 1940’s by INSURANCE companies. • Based solely on mortality statistics. – Fatter people = increased risk of death • Do not take into account body composition!!!

Body Mass Index • BMI = Weight (kg) / Height (m) 2 • Desirable – Men: 21. 9 – 22. 4 – Women: 21. 3 – 22. 1 – Over weight: 25 - 30 – Obese: >30

Body Mass Index • BMI’s above 27 are associated with incidence of hypertension, diabetes, & CHD. • Still used frequently by doctors and researchers. • Does not take body composition into account.

Body Mass Index • Height: 5’ 10” = 1. 77 m • Weight: 221 lbs = 100. 45 kg • BMI = 32. 09 • THIS GUY IS OBESE !!!!

Assessing Body Composition • Direct • Indirect – Estimating body composition • Hydrostatic weighing • Skinfold measurements • Girth measurements • Bioelectric Impedance

Body Composition • Human body made up of: –Water –Protein (muscle) –Fat –Bone

Reference Man / Woman • Developed by Albert Behnke, M. D. • A theoretical model based on an “average” person. • Divides body into: – Lean Body Mass • Protein and Bone – Fat • Essential • Non-essential or storage

Average Person/Reference Male • 15% Fat • 45% Muscle • 15% Bone • 25% Other • Female • • 27% Fat 36% Muscle 12% Bone 25% Other

What is a healthy percent of body fat for men and woman? • Males 15% • Females 25%

Body weight is meaningless if: • You do not know what it is made up of (lean vs. fat) • Where the fat is located on your body • How fit and healthy you are.

Energy Balance • Energy in = Energy Out Body weight is maintained. • Energy in is GREATER than Energy Out Body weight is GAINED. • Energy in is LESS then Energy Out Body weight is LOST.

What Provides Energy? • Carbohydrate • Fat • Protein

How do we measure energy? Calories The amount of energy required to raise one gram of water one degree Celsius.

Calorimeter

How much energy is in food? • 1 g of carbohydrate has 4 calories • 1 g of protein has 4 calories • 1 g of fat has 9 calories

How does our body use energy? • Basal Metabolism • Physical Activity • Thermic Effect of Food

Calculating Your Basal Metabolic Rate Women: BMR = 655 + ( 4. 35 x weight in pounds ) + ( 4. 7 x height in inches ) - ( 4. 7 x age in years ) Women: BMR = 655 + ( 4. 35 x _____) + ( 4. 7 x______) - ( 4. 7 x _______) Women: BMR = 655 + ( ________ ) + ( ________) - ( _______) Women: BMR = Men: BMR = 66 + ( 6. 23 x weight in pounds ) + ( 12. 7 x height in inches ) - ( 6. 8 x age in year ) Men: BMR = 66 + ( 6. 23 x________) + ( 12. 7 x _______) - ( 6. 8 x_____) Men: BMR = 66 + ( __________) + ( _________) - (_______) Men: BMR =

Harris Benedict Formula • To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows: • If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1. 2 • If you are lightly active (light exercise/sports 1 -3 days/week) : Calorie. Calculation = BMR x 1. 375 • If you are moderately active (moderate exercise/sports 3 -5 days/week) : Calorie-Calculation = BMR x 1. 55 • If you are very active (hard exercise/sports 6 -7 days a week) : Calorie. Calculation = BMR x 1. 725 • If you are extra active (very hard exercise/sports & physical job or 2 x training) : Calorie-Calculation = BMR x 1. 9

What type of things effect our basal metabolism? • • Growth? Male ? Female? Lean Body Mass? Age? Pregnancy Fever? Dieting? • Caffeine? • Smoking?

What is a healthy weight? • If you are eating healthfully, being active, getting adequate rest, and have good mental and physical health, your body most likely has a healthy proportion and distribution of body fat, meaning you are at a “healthy weight, ” regardless of the number on the scale.