Our calorie intake vs our nutritional need
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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)

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Our vending machine
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)


Calculation of energy needs

Texas Education Agency. Austin, Texas

Calculation of Energy Needs

  • Sedentary is a restful lifestyle, sitting a lot, not getting much exercise. A “couch potato.”

  • 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 needs

  • 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


Calculation of energy needs1

Texas Education Agency. Austin, Texas

Calculation of Energy Needs

  • 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

  • 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.


Calculation of energy needs2

Texas Education Agency. Austin, Texas

Calculation of Energy Needs

  • Examine a favorite snack food. Record the number of calories.


Calculation of energy needs3

Texas Education Agency. Austin, Texas

Calculation of Energy Needs

  • 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 hour

      Then 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!


Calculation of energy needs4

Texas Education Agency. Austin, Texas

Calculation of Energy Needs

  • 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


Calculation of energy needs5

Texas Education Agency. Austin, Texas

Calculation of Energy Needs

  • 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


Calculation of energy needs6

Texas Education Agency. Austin, Texas

Calculation of Energy Needs

  • 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


Texas Education Agency. Austin, Texas

  • 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?


Texas Education Agency. Austin, Texas

The Weight Cycle

DIET

DIET

Loss of weight and

lean muscle mass.

gain of weight and body fat content

gain of weight and body fat content.

Loss of weight and

lean muscle mass.

gain of weight and body fat content.

Loss . .

T


Weight cycle

Texas Education Agency. Austin, Texas

  • 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.

Weight Cycle


Tips to healthy weight control

Texas Education Agency. Austin, Texas

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.


Tips to healthy wight control

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.


Tips to healthy control

Texas Education Agency. Austin, Texas

Tips to Healthy Control

  • Do 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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