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: 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 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. mouth Weakness Increased pulse rate Flush skin Fever Water is vital to your health!
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