NW Healthy Weight - s3.amazonaws.com · healthy weight, including age, height, growth pattern,...

Choices for Your Healthy Weight

Finding Your BMI Body Mass Index (BMI) is a chart that shows

weight in relation to height. To calculate:

1. Weight (pounds) / Height (inches) = X 2. X / Height (inches) = Y 3. Y x 703 = BMI

Every Body is Different

People come in all shapes and sizes

Advertisements, movies, and fashions often express the idea that tall and slim is the ideal body shape. But there is no ideal shape and few people are fashion models and superstar athletes

You Are Still Growing

As a teen, you see experiencing the fastest growth rate since being an infant.

Gaining weight is natural and often comes in uneven spurts.

You Are Still GrowingEveryone grows at different rates.

Females usually begin their growth spurt before males.

Teens who are physically active and eat smart usually grow into a healthy body weight.

Many teens keep growing until early 20s

Your Healthy WeightMany factors determine your healthy weight, including age, height, growth pattern, gender and body type.

Some teens have larger body frames and more muscle then someone with a small frame. Bigger bones and muscle weigh more than fat.

Your Healthy WeightBody Composition is the measure of how much bone, muscle, fluids, and body fat you have

It is a better measure of how fit you are, than weight alone.

Everyone needs some fat. It helps insulates you from the cold and cushions organs. It's also a back-up energy source.

Weight IssueYour weight influences your physical and mental health.

A healthy weight can help you move easier, be more confident, and have a lower risk of health problems

Weight IssueA person is underweight if they have too little body fat.

This can result from physical or emotional illness, or from lack of food.

It can lead to poor growth, depression, infections, other diseases, and sometimes death

Weight IssueOverweight means having too much body fat and can also be harmful.

Obesity means having significant amount of excess body fat.

Obesity is a growing health problem around the world and puts people at risk of diabetes, heart disease, and some cancers.

It can lead to low self-esteem, and poor mental and social health.

Accept Your Body TypeBody image is how you view your body

Your body type and growth pattern can be like that of a relative and changing this type is impossible.

It is important to accept the body you have and remember that overall health and the total person are what count

A slow, sensible path to reach weight goals

You may need to lose or gain weight someday.

First talk to a doctor.

Then set goals that are right for your body size, shape and age.

Track exercise and food intake

Weigh yourself once a week

Strategies to Lose WeightEat at least the minimum amounts recommended in MyPlate's food groups

Choose nutrient dense foods

Don't skip meals

Use food labels to find foods with fewer calories

When enjoying a high-calorie food, eat a small amount

Pay attention to portion sizes

Strategies to Gain WeightStay physically active

Eat a moderate amount of foods with some fat and sugar

Eat nutrient dense snacks often

Eat bigger portions of nutrient dense foods

Use food labels to find nutrient dense foods with more calories

Eat several meals a day and avoid skipping meals

Do not try to gain weight too fast. You may add fat instead of muscle

Why Fad Diets Are Not The Best Choice

A fad diet is a weight loss plan often based on misinformation

They are usually popular for a short time

They do not help people develop healthful patterns of eating and physical activity for the long run

Questions?1. What are the consequences to being underweight?

Overweight?

2. List the factors that determine your healthy weight.

3. What does finding your BMI tell you?

4. Why does everyone need some fat in their bodies?

5. Discuss the reasons to maintain a healthy weight.

6. In your opinion, why do some teens struggle with body image?

7. In your own words, what is a fad diet?