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HLSC 1F90 Study Guide - Kraft Dinner, Trans Fat, Betty Crocker


Department
Health Sciences
Course Code
HLSC 1F90
Professor
Madeline Law

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Week 5: Healthy Weight management CHSC 1F90 04 February 2014
What’s a healthy weight?
Lots of people worry about their weight
One way to determine your healthy weight is with a chart like this
oMen’s weight would generally be at higher end
oWomen’s weight would generally be at lower end
But a healthy weight is more than just weight to height
Over weight
oRefers to a body weight greater than expected for a specific height
(usually determined with a standard height – weight chart)
Obesity
oAn excessive accumulation of body fat beyond what’s considered
healthy for a person of a certain age and sex
It/ is possible to be overweight without being obese (e.g. bodybuilders with
lean muscle mass), BUT body fay is usually the cause of overweight
A healthy amount of body fat for a typical young adult male is:
o11 -17 % of body mass
A healthy amount of body fat for a typical young adult female is :
o16 – 24% of body mass
Fat
Lean body mass consists of muscle, bones, body organs (e.g., heart, liver,
kidneys), and body water
Body fat includes essential fat and storage fat
oEssential fat
Necessary for healthy physiological functioning, such as nerve
conduction/ necessary for cushioning and insulation of internal
organs
= 3-7% of men’s body weight/ = 15% of women’s body weight
oStorage fat
Fat reserves; not essential to health

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Week 5: Healthy Weight management CHSC 1F90 04 February 2014
5-25% of total body weight of most Canadian adults
Too much and too little fat can both be unhealthy
Amount of body fat can be measured in many ways (see textbook!)
Body mass index (BMI)
Although BMI is not actually a measure of fatness (which defines obesity),
BMI is typically used to determine obesity
BMI = weight (kg)/ height (m)^2
Weight management
In theory, weight management simply requires “burning” all calories consumed
oUnder weight: 0-18
oNormal: 18.1-24.5
oOver weigh: 25-39.5
oObesity: 40+
BUT, people the same age, sex, height, weight burn calories at different due
to individual difference in metabolic rates
oBasal metabolic rate: energy expenditure of body at total rest at
normal room temperature
oResting metabolic rate: energy expenditure during sedentary
“activities” (Sitting)
oExercise metabolic: energy expenditure during physical activity
60 % - 70% of all calories consumed support basal metabolism: heartbeat,
breathing, maintaining body temperature, and so on
The remaining calories must be “burned off” through activity
Factors influencing weight
1. Knowledge
a. Many people don’t know – or can’t accurately assess – how many
calories they consume versus how many they expend (through every
day living and exercise)
b. As a result, they consume more calories than they burn
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