Food Intake/Energy Expended Log Assignment

Standards 6 th grade–4.7 Compile and analyze a log noting the food intake/calories consumed and energy expended through physical activity. 6 th grade–4.7 Compile and analyze a log noting the food intake/calories consumed and energy expended through physical activity. 7 th grade—4.5 Describe the role of physical activity and nutrition in achieving physical fitness. 7 th grade—4.5 Describe the role of physical activity and nutrition in achieving physical fitness. 8 th grade—4.5 Explain the effects of nutrition and participation in physical activity on weight control, self-concept and physical performance. 8 th grade—4.5 Explain the effects of nutrition and participation in physical activity on weight control, self-concept and physical performance.

Assignment Fill in the log Fill in the log Write down everything you eat and the calories it contains Write down everything you eat and the calories it contains Write down all your activity that you do and include how long you did it for Write down all your activity that you do and include how long you did it for Calculate your energy expended through activity Calculate your energy expended through activity Use the following chart or website to help do this Use the following chart or website to help do this Compare the Calories consumed through food intake and energy expended through activity Compare the Calories consumed through food intake and energy expended through activity Answer the question thouroughly Answer the question thouroughly

Step 1

Example

Sample Labels

If eat more or less than serving listed— need to adjust nutrition info. If eat more or less than serving listed— need to adjust nutrition info. Ex—serving size 1 cup Ex—serving size 1 cup Eat half –will get half the calories (130 instead of 160) Eat half –will get half the calories (130 instead of 160) Same for the nutrients Same for the nutrients If eat two cups—will get double the calories and nutrients (530 instead of 260) If eat two cups—will get double the calories and nutrients (530 instead of 260)

1. Serving size tells you what amount of the food or drink the nutritional information is based on. Some nutrition panels will also tell you how many servings are in the package or container.

2. Calories are a measure of energy. Your energy needs depend on factors such as your height, weight, gender, activity level and genetics. Consuming too many calories results in fat gain. Again, remember that the calorie total on the nutrition label is for the specified serving size only and that the package could, and often does, contain multiple servings.

3. Total fat tells you how much fat is in a serving. On some, but definitely not all labels, the total will be broken down into the four different types of fat, namely saturated, polyunsaturated, monounsaturated and trans.

4. In this section, the two most important totals are the cholesterol and sodium. As a rule, the amount of sodium should be no more than double the number of calories.

5. Tells you how many grams of carbohydrates are in a serving. A detailed nutrition panel will - as this one has - break down the carbohydrate total detailing how much fiber, sugar and starch is included in the total number. Obviously the higher the fiber the better.

6. Tells you how many grams of protein are in a serving.

7. Not all labels give you vitamin and mineral totals.

8. Down the right-hand-side you see numbers signifying what percent of the daily total is provided in a serving. Those percentages on is a total of 2000 calories per day.

Ranch Dressing 1 sm. Bag Potato ChipsHawaiian Fruit Punch

Whopper with Cheese Whopper Jr with CheeseChicken Whopper, no mayo

Sandwich Steaks

What if I do not know how many calories there are?

Example

Step 2

Examples

How do I convert exercise into calories burned?

Calories Expended per Minute During an Aerobic Routine Fitness for Life, pg. 257 Your Weight (lbs) Calories/Min

Google the exercise you are looking for…

Pick a web site…

Can also calculate multiple exercises The Website is… Min

Calories Expended per Intensity of Exercise Low Intensity – 60-65% MHR High Intensity – 80-85% MHR Total Calories expended per min Fat Calories expended per min Total Calories expended in 30 min Total Fat calories expended in 30 min Percentage of fat calories burned 50%39.85% From The 24/5 Complete Personal Training Manual, 24 Hour Fitness, 2000

Examples

Step 3

E Example

How many calories and what should I eat? Ages intake should be around 2,200 to 2,500 Calories Ages intake should be around 2,200 to 2,500 Calories FOOD GROUP CALORIE RANGE SERVING SIZE 1,6002,2002,800 Bread/ cereal/ rice/ pasta 6 servings 9 servings 11 servings 1 slice bread; ½ cup cooked cereal, rice, or pasta 1 cup cold cereal; 1 six inch tortilla Vegetables 3 servings 4 servings 5 servings 1 medium potato; 1/2 cup cooked vegetables Fruit 2 servings 3 servings 4 servings 1 orange; ¾ cup fruit juice; 1 cup cooked fruit Milk/ yogurt/ cheese 2-3 servings 1 cup milk or yogurt; ½ cup cottage cheese; 1 1/2 oz. cheese Meat/ poultry/ fish/ dry beans/ eggs/ nuts 6 servings 1 serving=2-3 oz. of any cooked meat, poultry or fish Equivalent=either ½ cup of cooked dried beans, 2 tablespoons of peanut butter, or 1 whole egg; Fitness for Life, pg. 248

Fitness Target Zones and Nutrition Fitness for Life, pg. 251 F requency Eat three meals a day. An occasional snack is fine. I ntensity The number of calories you consume each day should fall within the range recommended for your gender and age group unless you are extremely sedentary or very active. T ime Eat meals at regular intervals, such as morning, noon and evening.

Target Zone for Fat Control Diet Physical Activity F requency Eat 3 regular meals or 4-5 small meals daily. Regular controlled eating is best for losing fat. Skipping meals and snacking is usually not effective. Participate in physical activity daily. Regular physical activity is best for losing fat. Short or irregular physical activity does little for controlling fat. I ntensity To lose 1 lb of fat = eat 3,500 fewer calories than normal. To gain a1 lb of fat = eat 3,500 more calories than normal. To maintain your weight = keep # of calories you eat the same. To lose a lb of fat = use 3,500 more calories than normal. To gain a lb of fat = use 3,500 less calories than normal. Maintain weight = keep level of physical activity the same. T ime Neither diet nor physical activity results in quick fat loss. Medical Experts recommend that a person lose no more than 2 pounds of weight each week without medical supervision. Both diet and physical activity can be used to safely lose 1 or 2 pounds each week. Fitness for Life, pg. 230

Example

Step 4

Step 4—Short Answer What did you learn from the PowerPoint presentation and completing the logs?