Meeting Your Nutritional Needs Lesson 2 © 2015 NorthsideISD (San Antonio, TX)

Warm-up: On the following slides, guess which item has less calories. © 2015 NorthsideISD (San Antonio, TX)

Which meal has less calories? In –N-Out Burger Double Double Burger and regular fries Whataburger Whataburger and Medium Fries Whataburger 1040 calories vs. In-N-Out’s 1065 calories © 2015 NorthsideISD (San Antonio, TX)

Which has less calories? Grilled Chicken Sandwich Wendy’s Homestyle Chicken Sandwich Chick Fil A Grilled Chicken Sandwich Chick-Fil-A 320 calories vs. Wendy’s 510 calories © 2015 NorthsideISD (San Antonio, TX)

Which has less calories? Taco Cabana Bean and Cheese Taco Taco Cabana Chorizo and Egg Taco Bean & Cheese 300 calories vs. Chorizo and egg 200 calories © 2015 NorthsideISD (San Antonio, TX)

Which has less calories? Caramel Frappuccino Coffee Sonic Caramel Milkshake Starbucks 410 calories vs. Sonic 870 calories © 2015 NorthsideISD (San Antonio, TX)

Calories  A unit of measurement for energy provided by food.  Calorie balance is determined by 2 distinct factors: 1. Number of calories you consume through eating and drinking (this is energy in to your body). 2. Number of calories you burn through the work of your metabolism and your daily physical activities (this is energy out of your body).  Video Video © 2015 NorthsideISD (San Antonio, TX)

Empty Calories Nutrient Dense Foods Calories  Added sugars and solid fats that are found in some food or drinks.  Supply few nutrients to a persons dietary needs  Low calorie food that provides vitamins, minerals, and other healthful substances. Nutrient Dense FoodEmpty Calories Apple/CarrotsGold Fish Baked ChipsTakis/Flamin’ Hot Cheetos Grilled ChickenFried Chicken Baked PotatoFrench Fries © 2015 NorthsideISD (San Antonio, TX)

Metabolism  The rate at which the body uses energy.  Basal Metabolic Rate (BMR):  An estimate of how many calories you burn if you are to do nothing but rest for 24 hours  “Fast Metabolism” vs “Slow Metabolism”  Increase your metabolism through exercise, including body weight/resistance training  Don’t skip meals, healthy snacking  As you age, it naturally slows down © 2015 NorthsideISD (San Antonio, TX)

MyPlate  Food Plate MyPlate illustrates the five food groups that are the building blocks for a healthy diet using a familiar image – a place setting for a meal. Before you eat, think about what goes on your plate or in your cup or bowl. Video © 2015 NorthsideISD (San Antonio, TX)

How Many Servings a Day?  Grains = 6oz  Protein = 5.5oz  Vegetables = 2.5 cups  Fruits = 2 cups  Dairy = 3 cups  Solid Fat?  Sugar?  Sodium? © 2015 NorthsideISD (San Antonio, TX)

Name that Food Group! © 2015 NorthsideISD (San Antonio, TX) Protein Foods Dairy Fruits Vegetables Grains

#1: ? © 2015 NorthsideISD (San Antonio, TX)

#1: Dairy - Yogurt © 2015 NorthsideISD (San Antonio, TX)

#2: ? © 2015 NorthsideISD (San Antonio, TX)

#2: Protein – Peanut Butter © 2015 NorthsideISD (San Antonio, TX)

#3: ? © 2015 NorthsideISD (San Antonio, TX)

#3: Vegetable - Tomato © 2015 NorthsideISD (San Antonio, TX)

#4: ? © 2015 NorthsideISD (San Antonio, TX)

#4: Protein - Beans © 2015 NorthsideISD (San Antonio, TX)

#5: ? © 2015 NorthsideISD (San Antonio, TX)

#5: Fruit - Blueberry © 2015 NorthsideISD (San Antonio, TX)

#6: ? © 2015 NorthsideISD (San Antonio, TX)

#6: Grains - Oatmeal © 2015 NorthsideISD (San Antonio, TX)

Make sure your plate is ½ Fruits and Veggies! © 2015 NorthsideISD (San Antonio, TX)

Nutrition Project  You need to keep track of everything you eat and drink for 3 days.  Teacher choice: myfitnesspal OR Supertracker.  You can access myfitnesspal on your computer or download the app on your phone.  Using your phone is easiest, because you are able to scan barcodes © 2015 NorthsideISD (San Antonio, TX)

Project Choice #1 © 2015 NorthsideISD (San Antonio, TX)

 Food  You can scan the barcode with your phone.  Or you will have to measure:  How many cups or ounces?  What size?  Look at box labels (serving size)  You will also keep track of any exercise.  Walking counts, no matter what you will at least have the walking you do from class to class each day.  If you phone tracks steps it will link to myfitnesspal. Complete myfitnesspal Handout © 2015 NorthsideISD (San Antonio, TX) myfitnesspal

Project Choice #2

Supertracker – Body Weight Planner  Watch video – Supertracker.Supertracker  1. Use the Body Weight Planner to find out how many calories you need to eat each day to reach and maintain your goal weight.Body Weight Planner  2. Enter your Body Weight Planner results in SuperTracker.  a. New users: Create a SuperTracker profile and enter your Body Weight Planner calorie results into the “personal calorie goal” field which appears after you enter your height and weight.Create a SuperTracker profile  3. View the My Plan section of SuperTracker to get your daily food group targets, including what and how much to eat of each food group in order to get the nutrition your body needs while staying within your calorie allowance.My Plan  4. Reach and maintain your goal weight by tracking your dietary intake and physical activity from your computer!dietary intakephysical activity

Self-Reporting Journal FOODQUANTITYCALORIES BANANA1110 EXERCISETIME/DISTANCECALORIES Walking45 minutes © 2015 NorthsideISD (San Antonio, TX) If you are not able to use myfitnesspal or Supertracker, you will keep track of your food, drink, and exercise for 3 days on a sheet of paper Complete Self-Reporting Journal Handout