Chapter 6 lesson 1

1
Chapter 6 lesson 1

• Maintaining a healthy weight

2
The weight calorie connection

• What is a calorie?
• Calorie- units used to measure energy
• Calorie equation- calorie intake energy
  expenditure maintain weight calorie intake gt
  energy expenditure weight gain calorie intake
  lt energy expenditure loose weight

3

• Calories their source
• Some foods have more calories than others
• Portion size and type of food-(protein,
  carbohydrates, fats)
• Carbohydrates and protein-4 calories per gram
• Fat- 9 calories per gram
• How the food is prepared

4
The energy equation

• 1lb of fat 3,500 calories, weight loss of 1lb
  per week
• Eating 500 calories less per day x 7 days 1lb
  body fat
• Burning an extra 500 calories per day for 7 days
  would equal 1lb weight loss per week

5

• Factors that influence your weight
• Gender
• Age
• Height
• Body frame
• Growth rate
• Metabolize rate
• Activity level

6

• Body Mass Index
• BMI weight x 703/Height 2
• Weight Related Health Risk
• Cardiovascular Disease
• Type 2 diabetes
• Cancer
• High Blood pressure
• Osteoarthritis

7

• Overweight A health risk
• CDC indicates 14 of teens are overweight
• ABCs of good health-Dietary Guidelines for
  Americans
• Aim for fitness
• Build a healthy base
• Choose sensibly

8

• UnderweightA health risk
• Little stored fat for energy reserve
• Not consuming enough calories for health growth
  to meet nutrition needs

9
Healthful Ways to Manage Weight

• Target your appropriate weight
• Set realistic goals
• Personalize your plan
• Put your goal and plan in writing
• Evaluate your progress

10
Healthy Weight Loss Strategies

• Eat 1700-1800 calories a day to meet bodies
  energy needs
• Include your favorites in moderation
• Eat a variety of low calorie, nutrient-dense
  foods
• Drink plenty of water

11
Weight Gain Strategies

• Increase your calorie intake
• Eat often and take 2nd helpings
• Eat nutritious snacks
• Build muscle

12
Physical Activity and Weight Gain

• Benefits of regular physical activity
• Aerobic exercise burns calories and help lose fat
• Resistant training increases muscle mass
• Lean muscle tissue burns more calories
• Helps relieve stress
• Promotes normal appetite response
• Increases self esteem