Unit 3 You and Food
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When your body uses fewer calories than you take in, you gain weight.
The extra calories are turned into fat and stored by your body. When you
take in fewer calories than your body needs, you lose weight. Your body uses
the stored fat for energy.
One way to lose weight is to reduce calories. A good rule to follow
is cut down, not out. You can still eat many of the foods you like, but in
smaller amounts. It is the total number of calories you eat each day that
affects your weight.
Fat and sugar contain very few nutrients, mostly calories. Avoid
choosing foods with added fat and sugar. Choose more nutrient-dense
foods from the fruit, vegetable, and grain groups, especially whole grains.
Be mindful about the foods you eat.
Do not try fad diets, which claim you will lose a lot of weight fast. They
usually do not include enough of the right kinds of food. They can be
harmful to your health.
Your appetite, or desire to eat, may be a good guide to how much food
you need. Your appetite may not guide you to the kinds of food you need,
Physical activities such as hiking can help
families have fun and manage their weight.
7-10
such as low-fat, nutrient-dense foods. If
you have been eating second servings,
eat one instead. Eat smaller portions.
Fruit and low-fat or fat-free milk are good
choices. Drink water instead of drinks
filled with added sugars. Be physically
active. See 7-10.
To gain weight, you need to take in
more calories than your body uses. Once
again, use the food groups as a guide.
Try eating more foods from each of these
groups. Sometimes, it may be hard to eat a
lot at one meal. Instead, try eating several
small meals throughout the day. Also, be
sure to get plenty of rest.
If you want to change your weight,
talk to a dietitian, doctor, or school nurse.
Follow the advice you are given. They
may suggest you change your diet and
eating habits. Learning to count calories
is important.
Reading
Review
1. How does the statement cut down, not
out apply to losing weight?
2. Why should you not go on a fad diet to
try to lose weight?