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Health Chapter 11
Terms in this set (72)
are units used to measure the energy found in food.
If you consume more calories than your body needs,
you will gain weight.
Energy balance means to equalize
you take in
The process by which the body breaks down substances and gets energy from food.
It takes to equal 1 pound of body fat.
Body mass index and body composition
help you judge whether your weight is healthy.
The right weight for each person is based on
age, gender, height, body frame, and stage and rate of growth.
body mass index (BMI)
A measure of body weight relative to height.
Heavier than the standard weight range for your height.
Your body composition is
the ratio of fat to lean tissue in your body.
Having an excess of body fat.
Below the standard weight range for your height.
Teens who are underweight
may feel weak, tire easily, or have trouble concentrating.
Target a healthy weight
Learn your ideal weight range.
Set realistic goals
Eat healthfully and exercise regularly.
Personalize your plan
Eat foods you enjoy.
Put your goals and plan in writing
Write down your goals and your plan.
Evaluate your progress
Track your weight on a weekly basis.
What Can Physical Activity Do for You?
Helps to relieve stress,Promotes a normal appetite response,Increases self-esteem, which helps to keep your plan on track,Helps you feel more energetic
Healthful Ways to Lose Weight
Choose nutrient-dense foods.,Watch portion sizes.,Eat fewer foods that are high in fats and added sugars,Enjoy your favorite foods in moderation.,Be active.,Tone your muscles.,Stay hydrated.
Healthful Ways to Gain Weight
Select higher calorie foods from the five food groups.,Choose higher-calorie, nutrient-rich foods.,Eat nutritious snacks.,Get regular physical activity.
The media and other influences
can affect your body image.
The way you see your body.
The physical changes during the teen years are likely to result from
growth spurts and hormonal changes.
Weight-loss plans that tend to be popular for only a short time.
People who follow fad diets may fall into
A repeated pattern of losing and regaining body weight.
Types of Fad Diets
Magic Combinations,Diet Pills,Liquid Diets,Fasting,Miracle Foods
Extreme, harmful eating behaviors that can cause serious illness or even death.
Eating disorders are often linked to
low self-esteem, or troubled personal relationships.
Social and cultural forces that emphasize physical appearance can play a role
Research also suggests that genetics may be a factor in the development
in eating disorders.
An eating disorder in which an irrational fear of weight gain leads people to starve themselves
health consequences of Anorexia
Brittle bones,Drop in body temperature, heart rate, and blood pressure,Reduction in organ size,Heart problems and sudden cardiac death
An eating disorder that involves cycles of overeating and purging, or attempts to rid the body of food.
Binge eating means
consuming a huge amount of food in a single sitting.
forcing vomiting, taking laxatives to flush food out of the system, or fasting or exercising frantically after a binge.
Bulimia Nervosa Possible
dehydration,sore and inflamed throat,swollen glands,damaged teeth,damage to the stomach, intestines, or kidneys,irregular heart rhythms, heart failure, and death
binge eating disorder
An eating disorder in which people overeat compulsively and do not purge.
Consequences of binge eating disorder include:
Becoming overweight or obese,Developing the
health problems assocriated with obesity.
factors that influence body image.
Insecurity about physical changes during adolescence, images in the media, attitudes of family and friends.
Your age, gender lifestyle, and health needs can affect
your body's food needs.
eat only plant-based foods.
Lacto-ovo vegetarians also include
dairy foods and eggs in their diet.
Lacto vegetarians include
dairy foods in their diet.
Ovo vegetarians include
eggs in their diet.
People may choose a meatless diet for many reasons.
Health reasons,Personal preference for vegetarian foods,Religious, cultural, or economic reasons
Plant-based foods tend to be lower and higher , than most animal-based foods.
in saturated fat and cholesterol, in fiber
Plant-based foods tend to be lower certain nutrients, such as
protein, iron, calcium, zinc, and some B vitamins.
is found only in animal-based foods.
Products that supply one or more nutrients as a supplement to, not a substitute for, healthful foods
Control carbohydrate intake to control blood sugar.
Avoid the foods and food ingredients they are allergic to.
Consume less lactose.
Avoid grains and grain-based products.
High Blood Pressure
Reduce salt intake
Reduce intake of saturated fats and trans fats.
a balanced diet that supplies enough nutrients to support health.,more calories to provide additional fuel.,more protein and carbohydrates than inactive people.,more calories from nutrient-dense foods and foods higher in carbohydrates.
Teen girls should drink
9 cups of non-caffeinated fluids each day.
Teen boys should drink
13 cups of non-caffeinated fluids each day.
To prevent dehydration and heatstroke,
drink water before and after you exercise, and every 15 minutes or so during a workout.
minerals that help maintain the body's fluid balance.
The minerals that are electrolytes.
sodium, chloride, and potassium
Substances that boost athletic ability.
These dangerous drugs have the same effect as male hormones (known as androgens) and are used to boost muscle growth.
Andro is a weaker form of the androgens that the body produces naturally. It is used to build muscle.
This compound helps release energy and can cause cramps, nausea, and heart, liver, and kidney damage.
contain high amounts of caffeine and provide energy by increasing your heart rate. These beverages can lead to dehydration.
People who eat a well-balanced, healthful diet do not need supplements, unless the person is a:
Vegetarians ,Pregnant or nursing women ,People recovering from illness or taking certain medications
Very large amounts.
Dietary supplements containing plant extracts.
Teen athletes should avoid performance enhancers because
they pose health risks and many are illegal and/or banned in competitive sports.
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