Chapter 5Staying Active and Managing Your Weight Part 1 The Importance of Food
Objective • Identify factors that affect your energy needs.
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 Basal Metabolism
The amount of energy needed for physical activity depends on intensity of activity body size temperature of environment Physical Activity
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? Meeting Energy Needs with Food National Chicken Council
Objective • Associate physical activity with overall fitness.
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? Benefits of Physical Activity
How Much Activity Do You Need? • Adults: 30 minutes of moderate activity on most days to reduce disease risk; 60 minutes on most days to prevent weight gain • Children and teens: 60 minutes of moderate activity daily
What Types of Activity Should You Choose? • Stretching movements for flexibility • Lifting weights for strength • Aerobic activities for cardiovascular health
How Can You Start Being More Active? • Begin increasing your activity level slowly. • Vary activities. • Choose activities that are fun and convenient. • Do activities with others.
Objective • Examine factors that contribute to weight problems and eating disorders.
Social occasions Food marketing Emotions Habits What types of social occasions, marketing techniques, emotions, and habits affect your eating behaviors? Factors That Contribute to Overeating
Eating Disorders 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. See final slide for photo credit
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? Apply It!
Objective • Explain the philosophy behind weight management.
You can assess whether your weight is healthy with body mass index skinfold test waist-to-hip ratio Determining Healthy Weight
Identifying 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.
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? Controlling Energy Intake
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 Underweight
Key Question What can you do to stay active and manage your weight?
Other 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 Credits The image used herein was obtained from IMSI’s Master Photos Collection 1895 Francisco Blvd. East San Rafael, CA 94901-5506