BALANCING NUTRITION

Food Physical Activity

According to the Oxford Dictionary:

“the energy needed to raise the temperature of 1 gram of water through 1 °C (now usually defined as 4.1868 joules).”

What is your definition?

WHAT IS A CALORIE?

Calories

Calories give us the energy we need to do our tasks.

•Empty Calories – foods that are high in sugar and/or fat and provide little or no nutrients. •Calorie Dense – foods that contain a high amount of nutrients such as vitamins and minerals.

What does this mean to you?

CALORIES IN

How do you know how many calories you should be eating every day?

Traditional Calorie Needs Calculations:

Gender Formula Men RMR = 88.362 + 4.799(cm) + 13.397(kg) - 5.677(age) Women RMR = 447.593 + 3.098(cm) + 9.247(kg) - 4.33(age) Height = cm (1" = 2.54cm). Weight in kg (2.2# = 1kg). Age in years

The above calculation is then multiplied by an activity factor representing your level of daily activity.

Sedentary = x 1.2 Light = 1.375 Moderate = x 1.55 Active = 1.725 Hard = x 1.9 Example: For A sedentary 140# women, 5’6”, 35 years of age:

RMR = 447.593 + (3.098 x 167.6cm) + (9.247 x 63.6kg) – (4.33 x 35 years) = 1403.4 calories

1403.4 calories x 1.2 = 1,685 calories/day Reference: ACE

CALORIES IN: The amount of calories a person needs

depends upon their gender, weight/height, age and activity level.

Gender/Activity

Male/Sedentary

Male/ Moderately Active

Male/Active

Female/Sedentary

Female/Moderately Active

Female/Active

Age

9 1,600 1,800 2,000 1,400 1,600 1,800

10 1,600 1,800 2,200 1,400 1,800 2,000

11 1,800 2,000 2,200 1,600 1,800 2,000

Adapted from:

What does 1,600 calories a day look like? Breakfast (300 calories)¾ cup 100% fruit juice1 slice whole-grain toast1 oz whole-grain breakfast cereal½ cup fat-free milk

Lunch (450 calories)2 oz meat, poultry, or fish2 slices whole-grain bread2 pieces lettuce2 slices tomato½ cup baby carrots½ cup berries or 1 piece of fruit1 cup fat-free milk

Mid-afternoon Snack (200 calories)5 whole-grain crackers1 tbsp peanut or other nut butter½ fat-free milk

Dinner (500 calories)1 cup vegetable soup2 oz meat, poultry, or fish1 medium sweet potato or white potato½ cup broccoli1 cup fat-free milk

Late-night Snack(150 calories) ½ cup low-fat frozen yogurt with ½ cup crushed fruit on top

Nutrient: a substance that animals, plants and people need to live and grow.

Carbohydrates: A nutrient in food that includes sugars, starches, and fibers. Examples of foods that contain carbohydrates include cereals, breads, pasta, rice, fruits and vegetables.

Carbohydrates are the body’s main source of fuel

Other Examples of Nutrients include:

Vitamins: Fat-soluble or water-soluble substances essential in very small amounts for normal growth and activity of the body and obtained naturally from plant and animal foods. Examples of vitamins include Vitamin A, Vitamin C and Vitamin D.

Minerals: Help your body grow, develop, and stay healthy. The best way to get the minerals your body needs is by eating a wide variety of foods. Examples of minerals we get from food include calcium, sodium and potassium.

Fat: Nutrient that supplies energy (calories). It is essential to the body and helps to absorb fat soluble vitamins. Examples of foods sources of fat include oils, nuts, and animal products.

Carbohydrates, fats, and protein all have calories.

Carbohydrates contain 4 Calories per gramProteins contain 4 Calories per gram

Fats contain 9 Calories per gram

How does your body use calories?

Body functions – breathing, walking, sitting, sleeping, sweating

Exercise – playing sports, running, P.E. class

Approximately 3,500 calories = 1 pound

Exercise is the most effective way to burn calories

CALORIES USED

Adapted from McArdle, W., Katch, F., & Katch, V. (2001). Exercise Physiology: Energy, Nutrition, and Human Performance (5th Ed.). Philadelphia: Lippincott Williams & Wilkins.

Body weight in pounds divided by 2.2 = body weight in kilogramsActivity Energy ExpenditureCalories/minute/kilogram

Dancing (general) 0.08

Running (5 mph, 12 min/mile

0.12

Running (10 mph, 6 min/mile)

0.28

Raking Leaves 0.07

Walking (3 mph 20 min/mile)

0.06

House Cleaning 0.06

Swimming (moderate) 0.14

Sleeping 0.02

Exercise burns calories while you are moving but continues to burn calories after the workout is complete

Strength exercises burns an additional amount of calories because it builds muscles and muscle tissues burn more calories than body fat

CALORIES USED

PHYSICAL ACTIVITY

The Physical Activity Guidelines for Americans recommend:

Key Guidelines for Children and Adolescents

Children and adolescents should do 60 minutes (1 hour) or more of physical activity daily.

– Aerobic: Most of the 60 or more minutes a day should be either moderate- or vigorous-intensity aerobic physical activity, and should include vigorous-intensity physical activity at least 3 days a week.

– Muscle-strengthening: As part of their 60 or more minutes of daily physical activity, children and adolescents should include muscle-strengthening physical activity on at least 3 days of the week.

– Bone-strengthening: As part of their 60 or more minutes of daily physical activity, children and adolescents should include bone-strengthening physical activity on at least 3 days of the week.

•It is important that you participate in physical activities that are appropriate for your age, that you enjoy, and that offer variety.

Reference: 2008 Physical Activity Guidelines for Americans Summary, http://www.health.gov/paguidelines/guidelines/summary.aspx

Hydration:

Part of eating healthy includes staying hydrated.

Did you know that some foods contain a high amount of water?

Cucumbers are 96.7% waterCelery95.4% waterTomatoes 94.5% waterWatermelon 91.5% waterSpinach 91.4% waterStrawberries 91.0% waterGrapefruit 90.5% waterBaby Carrots 90.4% waterCantaloupe 90.2% water

CALORIC BALANCE

To remain in balance and maintain a healthy body weight, the calories from the foods you eat must equal the calories that your body uses.

CALORIC BALANCE

If you are…

Your caloric balance is…

Maintaining Weight

The calories you eat are about the same as the calories your body uses. Your weight will remain about the same.

Gaining Weight

The calories you eat are more than the calories your body uses. Extra calories can be stored as fat and cause weight gain.

Losing Weight

You eat less calories than your body uses. Stored body fat will be used for energy and you will lose weight.

CALORIC BALANCE

The number of calories eaten are often inaccurate

Calories not only come from food, but also from beverages, such as soda and juice

Pay attention to the amount that you eat and read food labels

THINK ABOUT WHAT YOU EAT

Read food labels

Many food products contain multiple servings in a single package

The nutrition facts are for a single serving

Nutrition facts are based on a 2,000 calorie diet and vary from person to person

The % Daily Value shows the percentage of the nutrient eaten as a portion of 2,000 calories per day

READING A FOOD LABEL

How many cups of soup are in this one package?

If you ate one cup of soup, how many calories would you be eating?

If you ate the entire package, how many calories would you be eating?

TEST YOUR KNOWLEDGE

Other tips to stay healthy:

DON’T skip breakfast

Breakfast keeps you full throughout the day and prevents you from over-eating

Eating in the morning starts up your metabolism

Get enough sleep

Staying up later promotes more snackingNot being well rested leads to unhealthy decisions

Eat a variety of foods

What factors affect what we eat?

Religion Ethnic and Cultural Beliefs Family Influences Finances Food Allergy or Food Intolerance Peer Pressure Food Preferences Location - where you live Food Availability

What else can you think of?

What are some examples of unhealthy eating?

Eating while watching television, using the computer or playing a game

Skipping meals Emotions/Feelings – emotional overeating or not

eating Limiting food groups

Can you think of more examples?

What are the 5 food

groups?

FruitsVegetablesProteinDairyGrains

FOOD GROUPS:

FRUIT: Fruit provides vitamins, minerals and

fiber that your body needs. In general, you want to eat a rainbow

of colors of fruit in order to get a variety of vitamins and minerals.

Fruit has health benefits whether it is fresh, frozen or canned (best canned in fruit juice).

What type of healthy snacks can you make with fruit? A fruit kabob Apple with peanut butter, almond

butter or soy nut butter. Trail mix – dried fruit (raisins,

pineapple, cranberries) with pretzels and nuts or sunflower seeds

Fruit and Yogurt Parfait – use fresh, frozen or canned fruit

Fruit smoothie

VEGETABLES: Vegetables provide vitamins, minerals

and fiber that your body needs. In general, the darker vegetables

have a higher amount of vitamins. For example, spinach vs. iceberg lettuce.

Health benefits whether it is fresh, frozen or canned (best canned in fruit juice).

What type of healthy snacks can you make with vegetables?

Veggie sticks – bell peppers, broccoli, carrots, celery, cucumbers – with or without dip/low fat salad dressing

Veggies and hummus Mixed green salad – use different types of lettuce

(romaine, spinach) and veggies – tomatoes, carrots, cucumbers, bell peppers

Salsa – with baked tortilla chips Tomato juice Sugar Snap Peas

PROTEIN:

Necessary for the growth and development of hair, muscle, nails and skin.

PROTEIN:What type of healthy snacks can you make with protein?

Hard boiled/cooked egg Meat roll-up – (sliced turkey and ham rolled up

together) Tuna or Chicken Salad Nuts/Seeds Peanut butter with apple slices or celery sticks Hummus (made from chickpeas/garbanzo beans)

with baked chips or veggie sticks Bean and cheese burrito

DAIRY:

Provides vitamins such as vitamin D and calcium. Dairy foods are also provide protein.

DAIRY:What type of healthy snacks can you make with dairy foods?

Cheese Stick Smoothie – made with fruit and yogurt or

milk Low fat or non fat yogurt Fruit and yogurt parfait – use low fat granola

or whole grain cereal (Cheerios, Kix)

GRAINS:

Grains provide carbohydrates, vitamins and fiber.

GRAINS:What does “whole grain” mean?Whole grains include the entire grain seed – the bran, the germ and the endosperm.

GRAINS:What type of healthy snacks can you make with grains?

Whole grain cereal – dry or with low fat/non fat milk

Air popped popcorn or light popcorn Whole Wheat Crackers with cheese Graham crackers w/peanut butter (and

jelly)

What is a simple way to remember how to eat healthy?

MY PLATE

HEALTHY EATING:

How do you describe healthy eating?

Let’s take a look at some sample menus

Eating HealthyBreakfast at SchoolWhole Grain Pancakes w/SyrupOrange JuiceFat Free Milk

Lunch at SchoolSpicy Whole Grain Chicken Patty Sandwich Celery Sticks w/Ranch Dressing1% Low Fat Milk

Afterschool SnackCheese & Whole Grain CrackersGrapesWater

DinnerFishRiceGreen Beans

Bedtime SnackWhole Grain Cereal with 1% Low Fat Milk

Eating HealthyBreakfast at Home1% Low Fat Yogurt with FruitGranola BarWater

Lunch at SchoolMac’n Cheese w/Whole Grain Chicken BitesSalad w/Ranch Dressing1% Low Fat Milk

Afterschool SnackCelery Sticks w/peanut butterWater

Dinner

Bedtime Snack

Questions???

http://www.webmd.com/diet/features/8-ways-to-burn-calories-and-fight-fat?page=3

http://www.cdc.gov/healthyweight/calories/ http://www.health.com/health/gallery/thumbnails/0,,

20454528,00.html http://

www.health.harvard.edu/newsweek/Calories-burned-in-30-minutes-of-leisure-and-routine-activities.htm

http://www.nbcnews.com/id/37378884/ http://www.health.com/health/gallery/0,,20709014_10,00.html http://www.choosemyplate.gov/images/MyPlateImages/JPG/

myplate_yellow.jpg

ADDITIONAL RESOURCESUSED