Issue
2
Infor-
Westwood Wellness
Giving you the information you need to be active and healthy
Winter 2015
Everyone wants to start off the new year being happier and healthier. Now is your
time to make that change. Equipped with the right knowledge of nutrition and an appropriate level of physical activity, you can commit to the changes you want to see.
The Dreaded Calorie
The ultimate reason for food is to provide the body with the necessary energy to carry out the
daily functions of life. While we might think food is to enjoy and have at our leisure, its most basic
function is to supply our body with energy
through calories. The word calorie is often a
word used with a negative connotation, thrown
around many times in relation to diet and exercise. However, its true definition is not all that
petrifying. A calorie is simply a unit of energy
that is broken down by the body in order to fuel
movement. Every food has a specific calorie
count or amount of energy that that food provides. Quite simply, if you take in more calories than your body needs, the calories or units
of energy are stored for later use in the form of
body fat.
The three large types of nutrients that provide calories for use in the body are carbohydrates, proteins,
and fats. Carbohydrates provide the easiest method for energy in the body, while fats offer excess
energy that is often stored away as dreaded body fat.
Carbohydrates
TECHNOLOGY CORNER
These apps or programs are very
helpful in monitoring your
nutrition choices. And most are
free or inexpensive!




Suggested 45-65% of
total calories
4 calories per gram
Mainly found in
starchy foods
Choosemyplate.gov

provides unlimited
resources for healthy eating
and diet planning

Calorie Counter and Diet
Tracker by MyFitnessPal (free
app)

offers a huge food
database to find calorie
counts for everything you
eat
Proteins

Suggested 10-35% of
total calories


4 calories per gram
Proteins
Found in meat, poultry,
legumes, dairy, etc.

Recipes and Nutrition (free
app)

offers healthy food recipes
with all nutrition facts
included
Fats



Suggested 20-35% of total
calories
9 calories per gram
Found in a wide variety of
products
My plate is a graphic created by the USDA Center for Nutrition Policy & Promotion (CNPP). It exists
to give a visual of a balanced diet on a daily basis. When making food choices, attempt to balance your
plate according to the following diagram. The easiest method is to attempt to have each meal include
components of the highlighted food groups and your diet will slowly improve. As you have more time to
plan meals, you may take more time to make sure you have the right proportions of each food group.
Eating Healthy on a Budget
Westwood Wellness is a
publication of the Westwood
Middle School Physical
Education Department. Feel free
to contact us at any time with
questions you might have about
exercise and wellness at 7978860.
Authors:
Mr. Beau Cassada
Ms. Amber Lowery
Everyone will say that eating healthy is too expensive, and perhaps it might be on first
glance. It takes a plan, but eating healthy is possible within a budget. It just takes commitment to living better and eliminating some easy meals like those from fast food drivethrus. Here are a few tips to get you started on how to affordably make healthy food choices. Please visit choosemyplate.gov/budget for a robust list of tips and step-bystep guides to grocery shopping.
 feel free to buy frozen or fresh veggies and fruit
 frozen items are often even pre-chopped which saves time in preparation
 potatoes without all the dressings are a very healthy food and affordable per pound
 choose whole grain, supermarket-brand cereals, breads, and other grains
 choose alternative protein forms such as eggs, beans, or canned fish instead of expensive fresh meats
 check unit prices for all products and chose the lowest cost per ounce, not necessarily
the cheapest total price