Chapter 11 Modified

Chapter 11 Keeping a Healthy Weight
To keep a healthy weight, you must

determine the weight that is right for you,
and make smart choices to maintain it.
A diet is a way of life.
Here is one example: Good Eats Diet
Glencoe Food for Today Chapter 11 Keeping a Healthy Weight 1

Content Vocabulary Academic Vocabulary

body mass index (BMI) minimize
overweight chronic
obese
body fat percentage
behavior modification
emotional eating
aerobic exercise
anaerobic exercise
fad diet

The Ideal Body Myth

• Media images dictate unrealistic body ideals.
• Ideal female is tall & ultra-thin
• Ideal male is tall, slender, muscular
• Most female fashion models
are taller & weigh 25% less
• Body type is determined
by genes, not diet.
• Health risks increase
when people try
extreme diets.
The Ideal Body Myth

• Can we trust the media with body images?
• Watch this:
• Evolution video
• What do you think this says about our obsession
with “thin” and “body image” in our culture?

The Ideal Body Myth

• Health Risks of trying to attain “perfection”
• Dieting until underweight
• Depletes the body of muscle and fat
• Can lead to fatigue and injury
• Can’t store fat-soluble nutrients
• Calcium loss
• Immune system weakens
• Hormones that regulate growth and mood are out
of balance

The Overweight Epidemic

• In America, more than half of adults are
overweight or obese.
overweight
Having a Body Mass Index of
between 25 and 29.9.
• Consequences:
• Hard on bones, muscles & organs
• Walking & breathing take more effort
• Heat & humidity increase stress
• HPB, heart disease, stroke, diabetes, etc
The Overweight Epidemic

Why are people gaining weight?
• Junk foods and fast foods are cheaper
and more convenient than healthful foods.
• Portion sizes have
become larger.
• People eat out more
• People are leading
less active lives.
• Genetic tendencies

What Is a Healthy Weight?

• Use body mass index (BMI) and body fat
percentage to determine your healthy weight.
body mass index body fat percentage

A measurement of body fat that A comparison of the amount
uses a ratio of weight to height. of fat and muscle in a
person’s body.
• BMI = weight in pounds X 702 ∕ height in inches, squared

• Website for BMI
BMI Chart for Female Teens

• Some people make the mistake
of comparing their weight to the
weights of their peers.
How can two women of

the same age have vastly
different weights and both
be healthy?

BMI Chart for Male Teens

• Men naturally have less body fat
than women, but can still
become overweight and obese.
What BMI puts a 15-year-

old male at risk for
becoming overweight?

BMI Cautions
• BMI is not foolproof
• Teens are still growing and have a different
calculation method (see chart on page 152)
• Athletes and others with high muscle mass may
have a high BMI and not be overweight
• Muscle density can affect calculations
Body Fat Percentage

• Water displacement method
• Electrical impulse speed
Managing Weight
• Healthy weight may be a challenge
to determine for teens
• Teens grow at an uneven rate
• May be heavier just before growth spurt
• Different parts of the body may grow at different rates
• Teen females develop some fat stores
• Talk to a dietitian or health care provider
• Do not compare yourself to friends or to media images

Managing Weight
• Weight gain occurs when more energy (calories) is
taken in than is burned.
• Weight loss occurs when more energy (calories) is
burned than is taken in.

Managing Weight
• 1 pound body fat = 3500 calories
• To lose weight healthfully:
• Avoid fad diets.
• Make gradual, positive changes in eating and
exercise habits.
• To gain weight healthfully:
• Add extra, healthful
calories to foods.
• Stay active.
• Develop muscle groups
A Healthy Weight Loss Plan

• 1 pound body fat = 3500 calories
• Behavior modification
• Make gradual, permanent changes in eating habits
• (everyone is on a diet!)
• Set reasonable goals (talk to your doctor)
• Plan for gradual weight loss (about 1-2 pounds/week)
• Change eating habits (see tips pg 154)
• Manage emotional eating
• Identify your “triggers”

Managing Weight
• Increase physical activity
• Teens need both aerobic exercise (walking or swimming)
and anaerobic exercise (dash running or strength
training).
aerobic exercise anaerobic exercise

An activity that increases Involving short, intense
the heart and breathing bursts of activity “without
rate for at least 20 oxygen.”
minutes.
• Aerobic helps metabolize fat
• Anaerobic burns glycogen & builds muscles
Managing Weight
Calories Used in Common Activities

Managing Weight
• Enjoy the activity habit
• Choose something that you enjoy
• Look for ways to add activity to your day
• Commercial Weight-Loss plans
• Fad diets are popular diets not based on facts
• Learn to evaluate weight-loss plans
• Developed by qualified health professional?
• Does it fit with healthy eating plans?
• Reasonable claims?
Managing Weight
• Gaining Needed Weight
• Check with a health care professional
• Choose the higher number of
recommended servings
• Include healthful snacks
• Add extra calories to the
foods you eat
• Avoid skipping meals

Chapter Summary
• The ideal body myth does not reflect how most
people look.
• Many people risk their health to attain the kind of
body they see in the media, rather than embrace
their natural overall shape and height, which are
shaped by genetics.
• The overweight epidemic is a serious problem with
many consequences and causes.

Chapter Summary
• To maintain a healthy weight, you should
determine the weight that is right for you.
• Setting reasonable goals, managing emotions,
and evaluating weight-loss plans are part of
achieving a healthy weight.
• It is possible to lose, gain, and maintain weight
through effort, discipline, and healthful eating and
activities.

Chapter Summary, Additional

• The ideal body is a media myth.
• Overall shape and height are shaped by
genetics.
• Many people risk their health to attain an
unrealistic ideal.
• Lose, gain, and maintain weight through effort,
discipline, and healthful eating and activities.

Chapter Summary, Additional

• To achieve and maintain a healthy weight:
• determine the weight that is right for you.
• set reasonable goals.
• manage emotions.
• evaluate weight-loss plans.

Review
Do you remember the vocabulary terms from this
chapter? Use the following slides to check your
knowledge of the definitions.
The slides in this section include both English

and Spanish terms and definitions.
Start

body mass index índice de masa

(BMI) corporal
A measurement of Una medida de la
body fat that uses a grasa corporal que
ratio of weight to usa la relación entre
height. el peso y la altura.
Show Definition

overweight sobrepeso
Having a Body Mass Tener un índice de
Index of between 25 masa corporal de
and 29.9. entre 25 y 29.9.
Show Definition

obese obeso
Having a Body Mass Que tiene un índice
Index of over 30. de masa corporal por
encima de 30.
Show Definition

body fat porcentaje de

percentage grasa corporal
A comparison of the Comparación entre la
amount of fat and cantidad de grasa y
muscle in a person’s músculo en el cuerpo
body. de una persona.
Show Definition

behavior modificación de
modification comportamiento
Making gradual, Hacer cambios
permanent changes graduales y
in eating and activity permanentes en los
habits. hábitos alimentarios y
de actividad.
Show Definition

alimentación
emotional eating
emocional
Using food to relieve Usar alimentos para
negative feelings. aliviar sentimientos
negativos.
Show Definition

aerobic exercise ejercicio aeróbico

An activity that Una actividad que
increases the heart incrementa el ritmo
and breathing rate for cardiaco y respiratorio
at least 20 minutes. por lo menos durante
20 minutos.
Show Definition

anaerobic ejercicio
exercise anaeróbico
Involving short, Involucra periodos de
intense bursts of actividad cortos e
activity “without intensos “sin oxígeno”.
oxygen.”
Show Definition

fad diet dieta de moda

A popular weight-loss Un método popular
method that is not para perder peso que
based on sound no está basado en
nutrition principles. principios de nutrición
fundamentados.
Show Definition

minimize minimizar
Lessen. Disminuir.
Show Definition

chronic crónico
Recurring or taking Recurrente o que
place over a long sucede durante un
period of time. largo periodo de
tiempo.
Show Definition

End of
Chapter 11
Keeping a
Healthy Weight

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Chapter 11 Keeping a Healthy Weight

To keep a healthy weight, you must

Glencoe Food for Today Chapter 11 Keeping a Healthy Weight 1

Content Vocabulary Academic Vocabulary

Glencoe Food for Today Chapter 11 Keeping a Healthy Weight 2

The Ideal Body Myth

The Ideal Body Myth

Glencoe Food for Today Chapter 11 Keeping a Healthy Weight 4

The Ideal Body Myth

Glencoe Food for Today Chapter 11 Keeping a Healthy Weight 5

The Overweight Epidemic

The Overweight Epidemic

Glencoe Food for Today Chapter 11 Keeping a Healthy Weight 7

What Is a Healthy Weight?

body mass index body fat percentage

• BMI = weight in pounds X 702 ∕ height in inches, squared

BMI Chart for Female Teens

How can two women of

Glencoe Food for Today Chapter 11 Keeping a Healthy Weight 9

BMI Chart for Male Teens

What BMI puts a 15-year-

Glencoe Food for Today Chapter 11 Keeping a Healthy Weight 10

Body Fat Percentage

Glencoe Food for Today Chapter 11 Keeping a Healthy Weight 12

Glencoe Food for Today Chapter 11 Keeping a Healthy Weight 13

A Healthy Weight Loss Plan

Glencoe Food for Today Chapter 11 Keeping a Healthy Weight 15

aerobic exercise anaerobic exercise

Glencoe Food for Today Chapter 11 Keeping a Healthy Weight 17

Glencoe Food for Today Chapter 11 Keeping a Healthy Weight 19

Glencoe Food for Today Chapter 11 Keeping a Healthy Weight 20

Glencoe Food for Today Chapter 11 Keeping a Healthy Weight 21

Chapter Summary, Additional

Glencoe Food for Today Chapter 11 Keeping a Healthy Weight 22

Chapter Summary, Additional

Glencoe Food for Today Chapter 11 Keeping a Healthy Weight 23

The slides in this section include both English

Glencoe Food for Today Chapter 11 Keeping a Healthy Weight 24

body mass index índice de masa

Glencoe Food for Today Chapter 11 Keeping a Healthy Weight 25

Glencoe Food for Today Chapter 11 Keeping a Healthy Weight 26

Glencoe Food for Today Chapter 11 Keeping a Healthy Weight 27

body fat porcentaje de

Glencoe Food for Today Chapter 11 Keeping a Healthy Weight 28

Glencoe Food for Today Chapter 11 Keeping a Healthy Weight 29

Glencoe Food for Today Chapter 11 Keeping a Healthy Weight 30

aerobic exercise ejercicio aeróbico

Glencoe Food for Today Chapter 11 Keeping a Healthy Weight 31

Glencoe Food for Today Chapter 11 Keeping a Healthy Weight 32

fad diet dieta de moda

Glencoe Food for Today Chapter 11 Keeping a Healthy Weight 33

Glencoe Food for Today Chapter 11 Keeping a Healthy Weight 34

Glencoe Food for Today Chapter 11 Keeping a Healthy Weight 35

Glencoe Food for Today Chapter 11 Keeping a Healthy Weight 36

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