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
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Food Physical Activity
Calories give us the energy we need to do our tasks.
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
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 milkMid-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 milkLate-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.
Carbohydrates, fats, and protein all have calories.
Carbohydrates contain 4 Calories per gram
Proteins contain 4 Calories per gram
Fats contain 9 Calories per gram
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 kilograms
Exercise burns calories while you are moving but continues to burn calories after the workout is complete
Key Guidelines for Children and Adolescents
Children and adolescents should do 60 minutes (1 hour) or more of physical activity daily.
Reference: 2008 Physical Activity Guidelines for Americans Summary, http://www.health.gov/paguidelines/guidelines/summary.aspx
Part of eating healthy includes staying hydrated.
Did you know that some foods contain a high amount of water?
Cucumbers are 96.7% water
Tomatoes 94.5% water
Watermelon 91.5% water
Spinach 91.4% water
Strawberries 91.0% water
Grapefruit 90.5% water
Baby Carrots 90.4% water
Cantaloupe 90.2% water
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
Other tips to stay healthy:DON’T skip breakfastBreakfastkeeps you full throughout the day and prevents you from over-eatingEating in the morning starts up your metabolismGet enough sleepStaying up later promotes more snackingNot being well rested leads to unhealthy decisions
What else can you think of?
Can you think of more examples?
What type of healthy snacks can you make with protein?
What type of healthy snacks can you make with dairy foods?
What does “whole grain” mean?
Whole grains include the entire grain seed – the bran, the germ and the endosperm.
What type of healthy snacks can you make with grains?
Let’s take a look at some sample menus
Breakfast at School
Whole Grain Pancakes w/Syrup
Fat Free Milk
Lunch at School
Spicy Whole Grain Chicken Patty Sandwich
Celery Sticks w/Ranch Dressing
1% Low Fat Milk
Cheese & Whole Grain Crackers
Whole Grain Cereal with 1% Low Fat Milk
Breakfast at Home
1% Low Fat Yogurt with Fruit
Lunch at School
Mac’n Cheese w/Whole Grain Chicken Bites
Salad w/Ranch Dressing
1% Low Fat Milk
Celery Sticks w/peanut butter