MANAGING WEIGHT AND EATING BEHAVIORS

THE CALORIE CONNECTION

• Calories are units used to measure the energy found in food
• Energy level is to consume not to less/much then you need
• Your metabolism converts the food you eat into fuel
• By metabolism the body breaks down substances + gets energy from the food
• Eat less of high calorie foods like fried food to control your health

MAINTAINING A HEALTHY WEIGHT

• The right weight depends on gender,age,height,body frame,rate of growth...
• Calculate your body mass index(BMI) to know if you are over- or underweight
• BMI is a quick way to evaluate your weight but it doesn't tell the whole story
• It also depend on your body compositions- ratio of fat to tissues, and muscles

OR MAKE IT PERSONAL

YOUR WEIGHT AND YOUR HEALTH

• Weight too much is a risk for various diseases like heart diseases,cancer,asthma.
• Weight too little can lead to feel weak, tire easily, or have trouble concentration.
• However some people are obese because of heredity, genetics, slow metabolism
• Some people are underweight because of genetics, fast metabolism,growing quick
• Get advice from a health care professional about ways to lose/gain weight

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MANAGING YOUR WEIGHT

• Target a healthy weight: health care professional give you ideal weight range
• Set realistic goals: eat healthful diet and exercise regularly
• Personalize your plan: eat food you prefer like apple instead of orange
• Put your goals and plan in writing: write your goal and plan down
• Evaluate your process: track your weight in a weekly basis

HEALTHFUL WAYS TO LOSE WEIGHT

• Choose nutrient-dense foods:fruits, vegetables, nutrients with fewer calories
• Watch portion size: make portion size for each major food group
• Eat fewer foods that are high in facts and added sugars; Be physically active!!
• Enjoy your favorite food in moderation. Stay hydrated (drink enough water)
• Tone your muscles: muscles takes more calories so more calories are used

HEALTHFUL WAYS TO GAIN WEIGHT

• Select foods from the five major food groups that are higher in calories
• Choose higher-calorie, nutrient- rich foods
• Eat mor often nutritious snacks
• Don't forget to get regular physical activity it help maintain a healthy weight
• Physical activity also helps relieve stress, increase self-esteem, feel more energetic

EATING DISORDER

• It is a extreme, harmful eating behavior that can cause serious illness or even death.
• It is a mental illness that often link to depression, low self esteem, troubled relationships
• Anorexia nervosa: people see the self as overweight even when they are dangerous thin
• Bulimia nervosa: people eat fast a huge amount of food and then forcing themselves to vomit
• Binge eating disorder: people eat a bing but can't stop, they feel guilty and get overweight

VEGETARIAN DIETS

• A vegetarian is a person who eats mostly or only plant-based foods. Other types of vegetarians are:
• Lacto-ovo vegetarians: they also eat dairy foods and egg
• Lacto vegetarians: add dairy food to their diet
• Ovo vegetarians: include eggs in their diet
• Reasons to be vegetarians is: religious, cultural, economic reasons and they believe it is healthful