1. Maintaining a Healthy Weight

2. Objectives Examine the relationship among body composition, diet, and fitness Analyze the relationship between maintaining a health weight, health promotion, and disease prevention. Describe healthful ways to manage weight.

3. Vocabulary Body image- the way you see your body Body mass index (BMI)-ratio that allows you to assess your body size in relation to your height and weight Overweight-person is heavier than the standard weight range for his or her height Obesity- having excess amount of body fat Underweight-person is less than the standard weight range for his or her height Nutrient dense foods -foods that are high in nutrients as compared with their calorie content.

4. Calculating BMI Use this formula to find your BMI: BMI= weight (in pounds) X 703/(height(inch.))² Here’s how to find the BMI for a 16 year-old male who weighs 145 pounds and is 69 inches tall: BMI= 145 X 703 / 69² BMI= 101,935 / 4,761 BMI= 21.41 or 21.4

6. Weight-Related Health Risks BMI serves as a general guide for evaluating some health risks. Adults with high BMIs are at increased risk of the following: Cardiovascualr disease Type 2 diabetes, cancer, high blood pressure, and osteoarthritis, a joint disease

7. Overweight: A Health Risk AIM FOR FITNESS: GET 60 MINUTES OF PHYSICAL ACTIVITY DAILY BUILD A HEALTHY BASE: EAT THE RECOMMENDED NUMBER FO DAILY SERVINGS FROM EACH OF THE FIVE MAJOR GROUPS IN THE FOOD GUIDE PYRAMID CHOOSE SENSIBLY: BALANCE HIGH FAT CHOICES WITH LOW FAT FOODS AND MODERATE YOUR INTAKE OF SUGAR 14% of teens are overweight Excess body fat strains the muscles, forces heart and lungs to work harder and increases risk of HBP, HBC, type 2 diabetes, asthma, and some cancers

8. Healthful Ways to Manage Weight Target your appropriate weight: Figure out a weight range that is healthy for you Set realistic goals: gaining or losing ½ pound to 1 pound per week is a safe and realistic goal Personalize your plan: think about your food preferences and lifestyle Put your goal and plan in writing: keep a journal, reward yourself for goals met Evaluate your progress: weigh yourself weekly at the same time of day

9. FOOD LABEL

10. Healthy Weight-Loss Strategies Eat 1,700 to 1,800 calories daily to meet your body’s energy needs Include your favorites in moderation: eat smaller portions of high calorie foods and less often Eat a variety of low-calorie, nutrient-dense foods. These include whole-grain foods, vegetables, and fruits. Drink plenty of water: eight glasses a day will help keep your body functioning at its best

11. Healthy Weight-Gain Strategies Increase your calorie intake: Choose foods high in complex carbohydrates, such as breads, pasta, and potatoes. Eat often and take second helpings: choose more than the minimum number of servings from each food group in the FGP Eat nutritious snacks: snack two to three hours before meals to avoid spoiling your appetite Build Muscle: resistance training program will help you gain weight by increasing muscle mass.