Our Calorie Intake vs.

Our Nutritional Need

Food and Nutrition 2011

Our Vending Machine

What is the healthiest food option?

(Have more than 10 % of a variety of vitamins, no more

than five grams of fat, and less than 100 milligrams of sodium

per serving)

What is the unhealthiest food option?

(High in Fat, Sodium & Calories)

Calories used per hour for a person weighing:

Activity 100 lb 125 lb 150 lb 175 lb 200 lbBicycling, 6 mphBicycling, 12 mph

160270

200340

240410

280470

320540

Jogging, 5 ½ mphJogging, 7 mph

440610

550765

660920

7701074

8801220

Jumping rope 500 625 750 875 1000

Running in placeRunning, 10 mph

430850

5401065

6501280

7591494

8601700

Swimming, 25 yd/minSwimming, 50yd/min

185325

230413

275500

321584

370650

Tennis singles 265 333 400 467 530

Walking, 2 mphWalking, 3 mphWalking, 4 ½ mph

160210295

200265368

240320440

280374514

320420590

Snack Food

Serving Cal Fat (g)

Sat Fat (g) Sodium

Carb

Fiber

Sugar

Pro

Vit A

Vit C

Vit E

CA FE Other

Fritos                              

                               

                               

                               

                               

                               

                               

                               

                               

                               

                               

                               

                               

                               

                               

                               

                               

                               

                               

                               

                               

                               

                               

                               

Calculation of Energy Needs1. Sedentary is a restful lifestyle, sitting a lot, not getting

much exercise. A “couch potato.”2. Calculate roughly how many calories you should

consumer in one day if you are sedentary by multiplying your present weight by 10.

Present weight x 10 = sedentary calorie needs3. Calculate your calorie needs if you are lightly active. An

example of a lightly active person is a student who is involved in a walking program. Multiply your present weight by 13.

Present weight x 13 = calories needed for light activity

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Calculation of Energy Needs4. Calculate your calorie needs if you are heavily

active. Daily exercise programs are considered heavy activity. Multiply your present weight by 20.

• Present weight x 20 = calories needed for heavy activity

5. The method used decreases energy needs by 100 calories for every ten years over the age of thirty. Why might energy needs decrease over time.

• Metabolism is a total chemical reaction that maintains life in a living thing.

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Calculation of Energy Needs6. Examine a favorite snack food. Record the

number of calories.

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Calculation of Energy Needs7. Figure sedentary energy needs per minute. Do this by

dividing your daily sedentary calorie need (answer #2) by 24 (hours)

• Answer to 2 ÷ 24 = energy needs per hourThen divide the number of calories needed for

sedentary activity in one hour 60 (minutes). This will give you your energy needs per minute.

Energy needs per hour ÷ 60 = energy needs per minute.

Remember this is just a rough estimate!

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Calculation of Energy Needs8. Figure how many minutes it would take to use

the energy in the food if you were sedentary. Divide the number of calories contained in your snack by the number of calories you would burn in one minute if you were sedentary.

answer to #6 ÷ energy needs per minute (from #7) = minutes needed to to use

calories

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Calculation of Energy Needs9. Calculate minutes needed for light activity.Divide your daily light activity calorie needs (answer to

3) by 24 (hours).Answer to #3 ÷ 24 = energy needs per hour

Then divide the number of calories needed for light activity in one hour by 60 (minutes). This will give you your energy needs per minute.

Energy needs per hour ÷ 60 = energy needs per minutes

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Calculation of Energy Needs10.Calculate minutes needed for heavy activity.Divide your daily heavy activity calorie needs (answer to

4) by 24 (hours).Answer to #3 ÷ 24 = energy needs per hour

Then divide the number of calories needed for light activity in one hour by 60 (minutes). This will give you your energy needs per minute.

Energy needs per hour ÷ 60 = energy needs per minutes

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What time of day do you feel hungry or usually want to eat?Whom do you eat with most often?Where do you usually sit when you snack?Do you stop eating when you are full or when the plate is clean?The snack I eat most often is?Are the foods you choose most often salty, sweet or sour?Usually when you eat, are you doing another activity?How often do you eat in front of the TV?What are your most frequent food choices?Do you choose to eat or not eat when you encounter strong emotions?

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The Weight Cycle

DIET

DIET

T

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Weight Cycle

The body becomes efficient at making and storing fat when forced to lose and gain weight repeatedly.Repeated dieting can permanently change the body’s ability to burn food energy.The body replaces muscle mass used to burn food energy with fat.Fat does not burn food energy.Losing weight becomes more difficult with each round of dieting.The weight cycling effect may increase the risk of such things as diabetes, hypertension, and even death.Maintaining a stable weight is less harmful to health than repeated dieting.

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Tips to Healthy Weight Control

Each morning when you wake up, tell yourself that you are a terrific person.

Drink six to eight glasses of water a day. For best results, this should be water, not coffee, tea, or soft drinks.

Eat a wide variety of foods. Do not label foods as bad or good.

Concentrate on eating a nutritionally balanced diet, not on weight.

Eat at the table with family and friends.

Do not eat while doing other activities such as playing cards or watching television.

Texas Education Agency. Austin, Texas

Tips to Healthy Wight Control

Learn to prepare foods by broiling, boiling, or baking. Limit fried foods.

Limit lunch meats and hotdogs because they are usually high in fat.

Increase your fiber intake by eating more fresh fruits and vegetables.

Try having one non-meat day a week; cheese pizza and other low-fat dairy products could be substituted.

Texas Education Agency. Austin, Texas

Tips to Healthy ControlDo not link your weight loss to a special event, such as the prom or vacation.

Plan your menus for the week, make a grocery list, and buy your groceries from this list.

Weigh yourself only once a week.

Do not skip meals.

Allow a reasonable amount of time to achieve your desired weight loss.

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Arctic Circle