health course chapter 9
TRANSCRIPT
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Section 9.1 Choosing Food Wisely
• You eatWhy You Eat
• Hunger is a feeling of physical discomfort that is caused by your body’s need for nutrients.
• Appetite is a desire for food that is based on emotional and other factors rather than nutritional need.
• to meet your nutritional needs• to satisfy your appetite• to supply your body with energy
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Section 9.1 Choosing Food Wisely
• Your basal metabolic rate (BMR) is the rate at which you use energy when your body is at rest.
Basal Metabolic Rate
• The higher your BMR, the more calories you burn.
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Section 9.1 Choosing Food Wisely
• Personal Preferences: Whatever your personal preferences are, they have a huge impact on your food choices every day.
The Foods You Choose
• Cultural Background: Cultural background, or heritage, may influence your eating habits.
• Time and Convenience: A busy schedule might lead you to choose foods that can be prepared quickly or that can be easily carried.
• Friends: Friends might influence you to try new foods or to change your eating habits.
• The Media: Advertising messages can influence your decisions about what foods to eat or to avoid.
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Section 9.1 Choosing Food Wisely
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Section 9.1 Choosing Food Wisely
• When choosing foods, it is important to read and evaluate the information on the food label.
Evaluating Food Choices
• The information includes• nutrition facts• nutrient and health claims• Daily Values• freshness dates
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Section 9.1 Choosing Food Wisely
• The United States Food and Drug Administration (FDA) requires manufacturers to include food labels on most prepared foods.
Food Labels
• Food labels must list specific nutrition facts about the food, including calorie and nutrient content, and the ingredients.
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Section 9.1 Choosing Food Wisely
• The FDA sets standards regarding the nutrient claims that can be printed on a food label.
Nutrient and Health Claims
• The FDA has approved the use of some health claims on food labels.
• Health claims are statements that link use of the food to certain health risks or benefits.
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Section 9.1 Choosing Food Wisely
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Section 9.1 Choosing Food Wisely
• Daily Values are recommendations that specify the amounts of certain nutrients that the average person should obtain each day.
Daily Values
• Daily Values are only a general guide because they are calculated for the average person who consumes a total of 2,000 calories a day.
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Section 9.1 Choosing Food Wisely
• The labels on prepared foods also include open dates.
Open Dates
• The “do-not-use-after” date is the expiration date.
• The “sell-by” date tells you the last date the product can be sold.
• The “best-if-used-by” date tells you how long the product will be at peak quality.
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Section 9.2 Safely Managing Your Weight
• A person’s weight is determined by various factors, including
What Weight Is Right for You?
• The weight that is right for you is the weight that does not present any health risks.
• heredity• level of activity• body composition
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Section 9.2 Safely Managing Your Weight
• There is a link between body weight and heredity.Heredity
• You may have a natural tendency toward a certain weight.
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Section 9.2 Safely Managing Your Weight
• The more active you are, the more calories you burn.Activity Level
• If you are less active, you need fewer calories.
• The number of calories consumed must equal the number of calories burned.
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Section 9.2 Safely Managing Your Weight
• Body composition is a measure of how much body fat you have, as compared to muscle and bone.
Body Composition
• Body composition is affected by sex and age.
• Women tend to have more body fat and lower muscle mass than men.
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Section 9.2 Safely Managing Your Weight
• Body mass index (BMI) is a ratio of your weight to your height.
Body Mass Index
• Follow these steps to calculate your BMI.
BMI =Weight (in pounds)
[Height (in inches)]2( ) x 703
1. Multiply your height (in inches) by your height (in inches).
2. Divide your weight (in pounds) by the number from Step 1.
3. Multiply the number from Step 2 by 703.
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Section 9.2 Safely Managing Your Weight
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Section 9.2 Safely Managing Your Weight
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Section 9.2 Safely Managing Your Weight
• The number of people in the United States who are overweight is increasing.
Overweight and Obesity
• Being overweight can lead to serious health problems, including heart disease and diabetes.
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Section 9.2 Safely Managing Your Weight
• Overweight is a term used to describe a person who is heavier than the standard for the person’s height.
A Growing Problem
• Obesity (oh BEE sih tee) refers specifically to adults who have a BMI of 30 or higher.
• More calories are being consumed by people today.• People today burn fewer calories.
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Section 9.2 Safely Managing Your Weight
Overweight people tend to develop several health problems
Health Risks
• high blood pressure• excess cholesterol in the blood• excess glucose in the blood• heart disease• stroke• certain cancers
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Section 9.2 Safely Managing Your Weight
• Prevention is the key to avoiding the health problems associated with being overweight.
What You Can Do
• Healthy eating and regular exercise can help you avoid becoming overweight in the first place.
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Section 9.2 Safely Managing Your Weight
Underweight is a term used to describe a person who is lighter than the standard for the person’s height.
Underweight
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Section 9.2 Safely Managing Your Weight
Being underweight can be linked to health problemsHealth Risks
• anemia• heart irregularities• trouble regulating body temperature
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Section 9.2 Safely Managing Your Weight
• Be patient. As you mature, there probably will come a time when your weight will start to increase.
What You Can Do
• Healthy eating and exercise are as important for putting on weight as they are for taking off weight.
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Section 9.2 Safely Managing Your Weight
Sensible weight management involvesHealthy Weight Management
• avoiding dangerous diet plans• choosing nutritionally balanced meals and snacks• getting regular exercise
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Section 9.2 Safely Managing Your Weight
• Fad Diets A fad diet is a popular diet that may help a person lose or gain weight but without proper regard for nutrition and other health issues.
Dangerous Diet Plans
• Diet Aids Diet aids include pills and candies that are supposed to suppress appetite.
• Fasting Some people fast, or refrain from eating.
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Section 9.2 Safely Managing Your Weight
• Recognize Eating Patterns Keep a diary of your current eating habits.
Sensible Weight Loss
• Plan Helpful Strategies Change your eating habits gradually.
• Exercise Your weight-loss program will be far more effective if you exercise.
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Section 9.2 Safely Managing Your Weight
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Section 9.2 Safely Managing Your Weight
• Avoid snacks right before mealtimes.Sensible Weight Gain
• Choose nutrient-dense foods that are high in calories.
• Don’t increase your fat intake over what is recommended in the MyPlate plan.
• Try not to skip meals.
• Take bigger helpings of food than usual.
• While you are increasing your caloric intake, do not neglect exercise.
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Section 9.3 Guidelines for Healthful Eating
• Diabetes is a disease with dietary requirements that can help people manage their condition.
Diets for Diabetics
• Eating tips for diabetics• Eat balanced meals and snacks on a regular
schedule.• Monitor your carbohydrate intake.
• Get regular exercise.
• Control your weight.
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Section 9.3 Guidelines for Healthful Eating
• A person who does not eat meat is called a vegetarian.Vegetarian Diets
• Some vegetarians, called vegans, eat no food from any animal source.
• Because vegetarians exclude certain foods from their diets, they need to plan their food choices carefully
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Section 9.3 Guidelines for Healthful Eating
• lower BMIBenefits of a Vegetarian Diet
• lower risk of heart disease
• lower blood pressure
• lower risk of type 2 diabetes
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Section 9.3 Guidelines for Healthful Eating
• inadequate intake of vitamin B12, which can result in nerve damage
Risks of a Vegetarian Diet
• lack of adequate calcium, which can lead to bone loss
• protein deficiency, which can result in hair and muscle loss
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Section 9.3 Guidelines for Healthful Eating
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Section 9.3 Guidelines for Healthful Eating
People with food sensitivities, which include food allergies and food intolerances, may require special diets.
Food Sensitivities
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Section 9.3 Guidelines for Healthful Eating
• A food allergy is a response by your immune system to the proteins in certain foods.
Food Allergies
• About eleven percent of the population has some kind of food allergy.
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Section 9.3 Guidelines for Healthful Eating
• A food intolerance is an inability to digest a particular food or food additive.
Food Intolerances
• Food intolerances are more common than food allergies.
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Section 9.3 Guidelines for Healthful Eating
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Section 9.3 Guidelines for Healthful Eating
Athletes need a well-balanced diet with the recommended amounts of carbohydrates, fats, and proteins.
Healthy Diets for Athletes
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Section 9.3 Guidelines for Healthful Eating
Calorie Intake
• Athletes should not restrict fat intake to less than that recommended in the MyPlate plan.
• Athletes need to consume extra calories to fuel their higher level of physical activity.
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Section 9.3 Guidelines for Healthful Eating
Fluid Intake
• How much water athletes need depends on the duration and intensity of the competition and weather factors.
• During competition, athletes should drinkplenty of fluids.
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Section 9.3 Guidelines for Healthful Eating
• Carbohydrate loading is the practice of greatly increasing carbohydrate intake and decreasing exercise on the days immediately before a competition.
Carbohydrate Loading
• For marathon runners or other endurance athletes, carbohydrate loading may help supply needed energy.
• For the average athlete, it probably is unnecessary.