Guidelines for A Healthful Diet

Quick Start  You’re making popcorn for a family treat. You pop the corn in lots of oil, drench it with melted butter, and sprinkle it with salt. What could you do differently to make popcorn a more healthful snack?

Words to Know  Dietary Guidelines - Suggestions for making healthful food choices that can lower your risk of disease  Cholesterol - A soft, waxy substance in all your body cells  Empty Calories - Calories from foods that have a large amount of fats and sugars but few other nutrients

Cholesterol

Dietary Guidelines  Eat a variety of foods  Balance calories you eat with the amount of exercise you are getting  Choose a diet with plenty of grain products, vegetables, and fruits  Eat foods low in fat  Choose a diet low in salt and sugar

Healthful Snacking  Look for “Low-Fat” choices. These choices mean they contain 3 grams of fat or less per serving.  Read food labels. Make sure you know what nutrients the snack you are eating contains.

Start Smart!   Breakfast is the most important meal!   You need fresh energy (food) when you wake up.   Make sure you get carbohydrates and protein.

Calorie   Unit of energy that is burned with physical activity   When we talk about calories in foods…we’re talking about the energy producing potential of that food   Calories turn into fat if you don’t use them.

Activity/Total Calories Used Per Hour   Washing Dishes   Laundry   Walking up the stairs   Taking a bike ride   Raking leaves   Ballroom Dancing   Canoeing (slowly)   Cooking   Walking Slowly (2-1/2 mph)   Cleaning   Brisk Walking (4 mph)   Aerobic Dancing   Swimming

Body in Balance   Physical Activity (PA)—any body movement that results in using energy   Calorie (Food)—unit of energy that is burned with physical activity   Food > PA = Gain Weight   Food < PA = Lose Weight   Food = PA = Maintain Weight

BMR  Basal Metabolic Rate, or BMR, is the minimum calorific requirement needed to sustain life in a resting individual.  It can be looked at as being the amount of energy (measured in calories) expended by the body to remain in bed asleep all day!

BMR  Women:  BMR = (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)  Men:  BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in year)

TDEE  Total daily energy expenditure (TDEE).  TDEE is the total number of calories that your body expends in 24 hours, including all activities.

Now that you know your BMR, you can calculate TDEE by multiplying your BMR by your activity multiplier from the chart below:  Activity Multiplier Sedentary = BMR X 1.2 (little or no exercise, desk job)  Lightly active = BMR X (light exercise/sports 1-3 days/wk)  Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)  Very active = BMR X (hard exercise/sports 6-7 days/wk)

TDEE  Example:  Your BMR is 1339 calories per day  Your activity level is moderately active (work out 3-4 times per week)  Your activity factor is 1.55  Your TDEE = 1.55 X 1339 = 2075 calories/day

Project    How many calories do you think are in an average meal you eat?  Write down what you eat for 3 days (Breakfast, Lunch, Dinner, Snack, Drinks) and find out the nutrients.

 Information you need to get:  Name of food  Serving Size  Calories  Total Fat in grams  Total Carbohydrate in grams  Protein in grams  If you have eat more than the serving size, you must multiply to figure out how much you are consuming.

Example  Calories and Nutrition facts label for Panera Bread Turkey Fresco Sandwich