Heath Chapter 11 Flashcards
Energy Balance
The balance between the calories you take in and those you burn
Metabolism
The process by which the body breaks down substances and gets energy from food
How many calories does it take to equal 1 pound of body fat
3,500 calories
1 fat =
1Protein =
= 9 calories
= 4 calories
What also plays a role in how many calories a food delivers?
Food preparation
How do you maintain a healthy weight?
burn the same amount of calories that are consumed
What does the right weight for each person consist of?
Age, gender, height, body frame, and stage and rate of growth
BMI
Body mass index, a measure of body weight relative to height
overweight
heavier than the standard weight range for your height
Body composition
the ratio of fat to lean tissue in your body, body fat %
obese
having an excess of body fat
Underweight
below the standard weight range for your height
What are some healthful ways to manage your weight?
Target a healthy weight, set realistic goals, personalize your plan, put your goals and plan in writing, evaluate your progress
What should teens who want to gain weight try to increase?
Muscle instead of fat
How do you gain healthful weight?
Select foods from the five mahor food groups that are higher in calories
- Choose higher-calorie, nutrient-rich foods
-eat nutritious snacks
- Get regular physical activity
Body image
the way you see your body
What influences body image?
Peers, media, models, family, culture, the need to be accepted
Fad diets
weight-loss plans that tend to be popular for only a short time. THey promise quick and easy weight loss
Weight cycling
A repeated pattern of losing and regaining body weight
Miracle Foods
These plans promise you can burn fat by eating lots of a single food or type of food
Magic combinations
These plans promise that certain foods will trigger weight loss when they’re eaten together
Liquid diets
These plans replace solid food with ultra-low-calorie liquid formulas
Diet pills
Some diet pills and supplements claim to suppress your appetite so that you eat less
Fasting
Fasting deprives the body of needed nutrients and can result in dehydration
What words should you watch out for
Effortless, Guaranteed, miraculous, breakthrough, ancient, or secret
Eating disorders
extreme harmful eating disorders, behaviors that can cause serious illness or even death
What are eating disorders classified as?
Mental illnesses
Anorexia Nervosa
an eating disorder in which an irrational fear of weight gain leads people to starve themselves
Who does anorexia nervosa usually affect?
Young women and girls
What are some behaviors of anorexia nervosa?
- Avoiding food and meals
- eating only a few kinds of food in small amounts
- weighing or counting the calories in everything they eat
- exercising excessively
- weighing themselves repeatedly
What are some health consequences of anorexia nervosa?
Malnutrition, starvation and brittle bones.
Bulimia Nervosa
an eating disorder that involves cycles of overeating and purging, or attempts to rid the body of food
What are some health consequences of Bulimia Nervosa?
Dehydration, sore and inflamed throat, and swollen glands.
Binge Eating disorder
an eating disorder in which people overeat compulsively
Who is binge eating disorder more common among?
Males
What are some health consequences of binge eating disorder?
High blood pressure, obesity, cardiovascular disease, and type 2 diabetes
What type of therapy can usually help with bulimia nervosa?
Behavioral therapy and psychotherapy
What are the factors that affect your nutritional needs?
Age, gender, and activity level
Vegetarian
a person who eats mostly or only plant-based foods
vegans
eat only plant-based foods
lacto-ovo vegetarians
who also eat dairy foods and eggs
Lacto vegetarians
who add dairy foods to their diet
Ovo vegetarians
who include eggs in their diet
What is one nutrient only found in animal-based foods?
B 12
Dietary supplements
products that supply one or more nutrients as a supplement for healthful foods
What can the foods people eat do?
Trigger certain disease or health conditions
What are some health conditions that can be affected by foods?
- Diabetes
- Food allergies
- Lactose intolerance
- Celiac disease
- High blood pressure
- High cholesterol
How many calories do teen athletes need?
Maybe around 2,000 to 5,000, depending on their sport, the intensity, length, and frequency or their training
What are some effects of dehydration?
Fatigue, dizziness or light-headedness and cramping.
What can becoming dehydrated lead to?
an imbalance of electrolytes
performance enhancers
substances that boost athletic ability
What are 4 types of performance enhancers?
- Anabolic steroids
- Androstenedione (used to build muscle)
- Creatine (releases energy)
- Energy Drinks
herbal supplements
dietary supplements containing plant extracts
megadoses
very large amounts
What are some benefits of regular physical activity?
- it helps relieve stress
- It promotes a normal appetite response
- It increases self-esteem
- It helps you feel more energetic
