Keeping a Healthy Weight &

Nutrition Guidelines

Mrs. Anthony

The Ideal Body Weight Myth

Average female model: 5’ 10”, 120 lbs

Typical American Adult Female: 5’ 4”, 160 lbs

Average male model: 6’, 155 lbs

Typical American Adult Male: 5’ 9”, 190 lbs

Why are medias body images so different?

Health Risks

In the quest for “ideal” body weight, some people diet until they are underweight: Can cause many problems – Muscle loss = injury in bones and joints

– Little fat = body can’t store fat-soluble nutrients (Vitamins A, D, E, K)

– Immune System Weakens

– Hormones can become unbalanced: regulate normal growth & brain chemicals to stabilize mood and emotions

– More stressed by cold weather, from lack of fat

Health Risks Cont…

Opposite: adding a lot of weight – High protein shakes, bars, powders, amino acid

supplements can be harmful • Muscle size is determined by heredity and exercise

• Building muscles does take protein, but your body can only handle so much at one time

• Extra protein foods can mean extra calories, which can lead to increased fat, not muscle

• Excess protein stresses the kidneys and can promote dehydration

Overweight Epidemic

66% of adults are

overweight, and obese

33% of children and

teens are

overweight/obese

#’s have more than

doubled in the last 30

years

– 1 in 20 teens

Obesity accounts for

more than 300,000

deaths a year

There are many consequences to carrying excess weight

– Added strain on bones,

muscles, and internal organs

– Walking and breathing take extra effort

– Heat and humidity causes more stress

– Fat’s insulating quality traps body heat

– High blood pressure, heart disease, stroke, diabetes

Overweight vs. Obese

For adults, overweight and obesity ranges are

determined by using weight and height to calculate a

number called the "body mass index" (BMI). BMI is

used because, for most people, it correlates with their

amount of body fat.

An adult who has a BMI between 25 and 29.9 is

considered overweight. (an increased body weight in

relation to height)

An adult who has a BMI of 30 or higher is considered

obese. (an excessively high amount of body fat in

relation to lean body mass)

Childhood obesity effects

Physical Consequences

Social Consequences

Physiological Consequences

Obesity is one of the easiest medical

conditions to recognize but most difficult

to treat

Physical Consequences

Heart Disease

Type 2 Diabetes – used to be virtually

unrecognized in adolescence

– almost entirely attributable to obesity

– obese children are reported to be 12 times more likely to have high fasting blood insulin levels

Orthopedic complications – bone and cartilage in the

process of development are not strong enough to bear excess weight

Hypertension – Elevated blood pressure

levels have been found to occur about 9 times more frequently among obese children

Psychological Problems

Discrimination can cause a negative

self-image and poor self-esteem

Sadness can occur, which can lead to

depression

Loneliness

Eating disorders

– more prevalent in females

Social Difficulties

Obese children…

– are stereotyped as “unhealthy,

academically unsuccessful & lazy”

– may be teased or verbally abused by other

children

– can become excluded from being a part of

social groups and/or other activities

People who are obese or overweight also have

a lower life expectancy

A 40-year-old nonsmoking male who is overweight will lose 3.1

years of life expectancy; one who is obese will lose 5.8 years. A

40-year-old overweight nonsmoking female will lose 3.3 years of

life expectancy; one who is obese will lose 7.1 years.

Why weights are rising

Modern Living: makes it easier for people to eat more food

Family Lifestyles and patterns

Advertisements and television cooking shows

Supermarket aisles and vending machines

Fast food, processed foods

Larger Portions

Eating out more

Less active people: Electronic entertainment

People eat for the wrong reasons: loneliness, stress etc.

Genetic tendency to gain easier

Diet Related Chronic Diseases

Cardiovascular Disease: 37% of the

population

– High cholesterol- 16% of the adult

population

Hypertension: 34% of the population

Diabetes: 11% of the population ages 20+

Cancer: 41% will be diagnosed

Osteoporosis: ½ women, ¼ men will have an

osteoporosis related fracture

What is a healthy weight

Body Mass Index: uses

ratio of weight to height

BMI= Weight in lbs x 703 /

height in inches, squared

137lbs, 5’ 6”

137 x 703=96,311 66 x

66=4,356 96,311 /

4,356 = 22

BMI 25-29.9= overweight

BMI 30+ =obese

Basal Metabolic Rate: The

rate at which energy is used

at rest (calories are

released)

BMR: Depends on male vs.

female and decreases with

age, can increase with

exercise

– Charts have been

developed to interpret

BMI (pg. 152) and BMR

(pg. 69)

Body Fat Percentage: refers

to the amount of body fat to

muscle

Healthy Weight-Loss Plan 1lb of body fat = 3,500 calories

Balancing Calories

– If you take in more calories than you burn,

you gain weight

– If you take in fewer calories than you burn,

you loose weight

Behavioral Modification: most successful

way to maintain weight, make gradual,

permanent changes in eating and activity

habits

– Limiting calories, and increasing activity

Cont…

Setting reasonable goals: more apt to

succeed

– Set for positive habits, not just weight loss

– Losing 1-2 lbs a week is healthy

Change eating habits

– Enjoy a variety, focus on MyPlate, drink

enough liquid, don’t skip meals, watch

portion sizes, control emotional eating

Increase physical activities

Eating Disorders

Eating disorders are conditions marked by

extreme emotions, attitudes, and behaviors

related to food, eating, and weight

– Damage health, and can threaten life

Anorexia Nervosa: intense fear of gaining

weight, although they are extremely thin

– Starvation can lower heart rate, breathing rate,

blood pressure, body temp, can lead to heart

problems, osteoporosis, and constipation, can

stunt growth, stop menstruation, etc

Eating Disorders cont…

Binge Eating: eating abnormally large amounts of food in a short time (3-5 thousand calories in one sitting) – Can lead to

excessive weight gain, high blood pressure, high cholesterol, heart disease, diabetes

Bulimia Nervosa: binge eating followed by purging to rid the body of food and calories to prevent weight gain

Purging: self induced vomiting, laxatives, diet pills, fasting, excessive exercise – Eats away at teeth,

gums, and stomach, rupture the esophagus, sore throats, irregular heartbeat

Cont…

Causes

– Very complex

• Emotional problems

• Genetic and chemical imbalance in the brain

Stopping the cycle

– The earlier it is recognized and treated, the

better the chance for recovery

– Professional help

Preventing

– Education and counseling

– Find healthy models of beauty

My Plate

My Plate- Visual model for healthy

eating habits that encourages

Americans to eat from the 5 food groups

– Fruits

– Vegetables

– Grains

– Protein

– Dairy

BRAIN BREAK

R= Right leg and foot

L= Left leg and foot

T= Both hands