A CALORIE IS…
The ENERGY it takes to raise the
temperature of 1 gram of water 1
degree Celsius
OR
ENERGY that fuels our bodies
WITHOUT SUFFICIENT CALORIES…
Our heart would not beat
Our lungs would not function
Our brain would not work
In general, an adult body needs at least 1000 to 1400 calories to
have enough energy to fuel key organs like the brain, heart, and
lungs.
CALORIES AND WEIGHT GAIN/LOSS
If you exceed the number of calories you r body requires each day you will eventually
gain weight. It takes an excess of 3500 calories to gain 1 lb. of fat. For example, if
your body needs 2000 calories a day to maintain its current weight and everyday
you consume 2500 (one 20 oz Mocha Swirl Latte could add 500 calories) in one
week you would gain 1 lb. (500 cal. X 7 days = 3500 cal or 1 lb)
*One day of overindulging does not cause instant weight gain.*
To lose weight you need to use/burn more calories than you consume. For example: If
you eat 2000 calories a day, and are maintaining your weight, you would need to
burn 250 calories (30 min high impact aerobics for 150 lb. person) per day to lose
a ½ lb in one week. If, in addition, you decreased your caloric intake by 250
calories a day (a 20 oz soda), a 500 calorie a day total deficit, you could then lose 1
lb per week.
*It is important to remember that drastically reducing your calories in a short period of
time can be dangerous!*
MODERATION IS KEY!!
As with most things in life! Moderate caloric
intake combined with moderate exercise will
help you achieve and maintain your natural,
healthy weight, and stay there!
So Remember: CALORIES are our FRIENDS!
They are what give us the energy to play
sports, excel in school and in our jobs, enjoy
our family and friends, and live life to the
fullest.
EMPTY CALORIES: calories consumed that
contain little or no nutrients.
THERE ARE 9 CALORIES IN 1 GRAM OF FAT
Calculating FAT percentages:
If one serving of a food item had 360 calories and 4
grams of fat…
1. 4x9=36 calories from fat (so 36 of the 360 calories
come from fat)
2. To find out the percentage of fat, take the 36 (total
calories from fat) and divide by total calories (360). =
10%
SO… In this food item 36 calories come from fat and that
is 10% of the calories.
FOOD LABEL INFORMATION
• In 1993: New Labels MUST appear on all packages.
• In Jan. 2006 there were two significant changes to the
labeling since 1993.
• Because of the harmful nature of trans fats, labels
must now list the amounts of trans fats in a product.
Labels must ALSO state if food products contain any
ingredients that contain protein derived from the 8
major allergenic foods—milk, eggs, fish, crustacean
shellfish, tree nuts, peanuts, wheat, or soybeans.
The serving size is now set by the FDA rather than the
manufacturers, to accurately reflect the amount of
food people actually eat.
PHYSICAL
ACTIVITY
What is physical activity?
 Physical activity simply means
movement of the body
that uses energy.
What is physical activity?
 Examples include:






Walking
Gardening
Playing soccer
Dancing
Running
Weight lifting
Physical Activity Needs
Physical activity should be
moderate or vigorous
and add up to at least 60 minutes a day
for Teenager.
The activity should increase
your heart rate.
How much physical activity
is needed?
 Minimum Amount: Moderate intensity activity
for 30 minutes most days, or preferably every
 Children and teenagers should be physically
active for at least 60 minutes every day, or most
days.
 About 60 minutes a day of moderate physical
activity may be needed to prevent weight gain
 No matter what activity you choose, it can be
done all at once, or divided into two or three
parts during the day. Even 10-minutes bouts of
activity count toward your total.
Why is physical activity
important?
 Key element in living a longer, healthier,
happier life.
 Physical activity can help:




Relieve stress
Provide an overall feeling of well-being
Can help you achieve and maintain a
healthy weight
Lowers your risk for chronic disease.
The benefits of physical
activity may include:
 Improves self-esteem and feelings of
well-being
 Increases fitness level
 Helps build and maintain bones,
muscles, and joints
 Builds endurance and muscle strength
The benefits of physical
activity may include:
 Enhances flexibility and posture
 Helps manage weight
 Lowers risk of heart disease, colon
cancer, and type 2 diabetes
The benefits of physical
activity may include:
• Helps control blood pressure
• Reduces feelings of depression and
anxiety
*** Physical activity and nutrition work
together for better health.
Being active increases the amount of
calories burned.
As people age their metabolisms
slows, so maintaining energy
balance requires
moving more and eating less.
Types of physical activity that
are especially beneficial:
 Aerobic activities - speeds heart rate and
breathing and improves heart and lung
fitness. Examples are brisk walking,
jogging, and swimming.
Types of physical activity that
are especially beneficial:
 Balance and stretching activities -
enhances physical stability and flexibility,
which reduces risk of injuries. Examples
are gentle stretching,
Types of physical activity are
especially beneficial:
 Resistance, strength building, and
weight-bearing activities - helps build
and maintain bones and muscles by
working them against gravity. Examples
are carrying a child, lifting weights, and
walking.
How Many Calories Does
Physical Activity Burn?
 Moderate Activity- approximate calories
used by a 154 lb man in 30 minutes

Hiking= 185 calories

Walking (3 ½ mph)= 140 calories

Dancing= 165 calories
Moderate Activity Continued

Light Gardening/ yard work= 165 calories

Golf (walking/carrying clubs)= 165 calories

Bicycling (less than 10 mph)= 145 calories
Moderate Activity Continued

Weight Training= 110 calories
general light workout

Stretching= 90 Calories
Vigorous Physical Activity- Approximate
calories burned by 154 lb man in 30
minutes

Running/ Jogging (5 mph)= 295 calories

Bicycling (more than 10 mph)=295 calories

Swimming= 255 calories
 Slow
freestyle laps
Vigorous Activity Continued

Aerobics= 240 calories

Walking (4 ½ mph)= 230 calories

Heavy yard work= 220 calories
(chopping wood)
Vigorous Activity Continued

Weight lifting= 220 calories
(vigorous effort)

Basketball= 220 calories
(vigorous)
Tips for increasing physical
activity
 Make physical activity a regular part
of the day




Choose activities that you enjoy and
can do regularly.
Fit activities into your daily routine.
Keep it interesting by trying something
different on alternate days.
What’s important is to be active most
days of the week and make it part of
daily routine.
More Tips:
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Walk, jog, skate, or cycle.
Swim or do water aerobics.
Take a class in martial arts, dance, or yoga.
Golf (pull cart or carry clubs).
Canoe, row, or kayak.
Play racket ball, tennis, or squash.
Ski cross-country or downhill.
Play basketball, softball, or soccer.
Hand cycle or play wheelchair sports.
Take a nature walk.
Most important- have fun while being active!
 Essential Calories are the minimum
calories required to meet your nutrient
needs.
 Discretionary Calories are the extra
calories that can be used on luxuries.


Most discretionary calorie allowances are very
small, between 100 and 300 calories, especially
for those who are not physically active.
For many people, the discretionary calorie
allowance is totally used by the foods they
choose in each food group, such as higher fat
meats, cheeses, whole milk, or sweetened
bakery products.
You can use your discretionary
calorie allowance to:
 Eat more foods from any food group than the
food guide recommends.
 Eat higher calorie forms of foods—those that
contain solid fats or added sugars. Examples
are whole milk, cheese, sausage, biscuits,
sweetened cereal, and sweetened yogurt.
 Add fats or sweeteners to foods. Examples are
sauces, salad dressings, sugar, syrup, and
butter.
 Eat or drink items that are mostly fats, caloric
sweeteners, and/or such as candy or soda.

WALK
Discretionary Calories Activity
 One chocolate chip cookie is about 170
calories!
 To burn off 4 calories, you would have to
walk 100 yards

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1 mile=1760 yards
4.25 sides of the square of classes=100
yards
You would have to go around 42 times to
burn off the ONE chocolate chip cookie
you ate!! (you did burn off a little more
than one chocolate chips worth of calories
though )
Discretionary Calories Activity
 Fun Size Bag of M & M’s has about
18 to 20 M & M’s per package
 Total


of 76 calories and 4 grams of fat
1 M & M = 4 Calories
To burn off the calories in 1 M & M
you have to walk 100 yards.
1
Mile = 1760 yards
 3 sides of the Square of classes = 100 yards.
 11 times around the square of classes will burn off
the calories in one fun size package of M & M’s
Water
The Forgotten Nutrient
Water is the most important of all
the essential nutrients!Water is
the most important of all the
essential nutrients.
WATER IS ESSENTIAL TO LIFE
Functions of Water
Water is the main solvent in the body.
1.
•
Water is found inside and outside every cell.
2.
•
3.
Plays a role in all chemical reactions.
Plays a role in cell growth and maintenance.
Carries Vitamin C and B Complex Vitamins
in the body
Functions of Water (cont.)
Aids in proper digestion.
4.
•
•
5.
6.
Dissolves and Transports Nutrients
Elimination of waste products
Lubricates and cushions joints
Helps regulate body temperature
RDA for Water
8 – 8 oz. Glasses a day
Sources of Water
54% of your water intake comes from
liquids.
1.
•
2.
Water, Milk, Juice, Clear Soups, etc.
9% of the water the body needs comes
as a by-product of metabolism.
Sources of Water (cont.)
3.
37% of your water intake comes from the
food you eat.
Percent
age
100%
90-99%
Food
80-89%
70-79%
60-69%
50-59%
40-49%
30-39%
20-29%
10-19%
1-9%
1%
Fruit Juice, apples, grapes, oranges, carrots, yogurt
Bananas, corn, potatoes, avocados, cottage cheese, ricotta
cheese,
shrimp salmon, chicken breast, ice cream
Pasta, legumes,
Ground beef, hot dogs,
Pizza
Cheddar Cheese, bagels, bread
Pepperoni, sausage, cake, biscuits
Butter, margarine, raisins
Crackers, cereals, pretzels, taco shells, peanut butter, nuts
Oils
Water
Nonfat milk, strawberries, watermelon, lettuce, cabbage, celery,
spinach, broccoli
Excess of Water
 The body excretes most of the water it uses
through the kidneys as urine.
 It excretes the remaining water through the
skin and lungs and in the feces.
Deficiency of Water
Dehydration occurs from the lack of water.
1. First symptom of
3. Other symptoms
dehydration is
thirst.
2. Darker urine is
one indication of
dehydration.
 Dryness of
* Urine should be
pale yellow
color.

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

mouth
Weakness
Increased pulse
rate
Flush skin
Fever
Water is vital to your health!