QUIZ LESSONS 1 & 2 1. Describe what it means to “eat to live” 2. True or False (circle one): I can still be healthy by exercising, but eating poorly. 3. List the 5 food groups 4. What 3 things should I avoid/eat less of? 5. What should an ideal healthy diet center around?

QUIZ ANSWERS 1. My primary focus of eating is to provide my body with the nutrients it needs to function at optimal health. 2. False 3. Vegetables, Fruits, Grains, Protein foods, Dairy 4. Solid fats, Added sugars, Sodium 5. Vegetables & Fruits

CALORIES

WHAT ARE THEY? CALORIE = A UNIT OF MEASURE USED TO MEASURE THE ENERGY VALUE OF FOODS CALORIES ARE NEEDED TO PROVIDE ENERGY FOR DAILY FUNCTIONS SUCH AS BREATHING, SLEEPING, & PHYSICAL ACTIVITY

BALANCING CALORIES If you take in the same amount of calories you expend you will maintain your current body weight If you consume more calories than you expend you will gain weight If you expend more than you take in you will lose weight

CALORIES IN & CALORIES OUT CALORIES IN = every bit of food or drink you consume CALORIES OUT = includes any movement your body makes, plus your Basal Metobolic Rate (BMR). BMR is the amount of calories your body uses at rest or sleeping

Calories Out is Not Equal for Everyone calorie expenditure, whether it is BMR or daily activity is different for different people If you are male, younger, taller or heavier you will have a higher BMR and burn more calories than if you are female, shorter and lighter a higher percent of muscles in the body burns more calories than body fat The more you weigh, the more energy it takes to move or maintain your body, therefore you will burn more calories

CALCULATE YOUR DAILY CALORIC NEED STEP 1: CALCULATE YOUR BASAL METABOLIC RATE (BMR) STEP 2: ESTIMATE OR CALCULATE YOUR TOTAL ENERGY EXPENDITURE AND ADD IT TO YOUR BMR BMR + ENERGY EXPENDITURE = TOTAL DAILY CALORIES

EXAMPLE BMR: 16 YEAR OLD GIRL Women 140 LBS 5’7” VERY ACTIVE BMR: Women (1) BMR = 655 + (4.3 X weight in pounds) + (4.7 X height in inches) - (4.7 X age in years) (2) BMR = 655 + (4.3 X 140) + (4.7 X 67 ) - (4.7 X 16) (3) BMR =1,497 Calories (Cal)

EXAMPLE 16 YEAR OLD GIRL ENERGY EXPENDITURE (EE) 140 LBS 5’7” VERY ACTIVE ENERGY EXPENDITURE (EE) If you are very active (hard exercise/sports 6–7 days/week): EE = (BMR) X 1.725 = Calories (Cal) EE = 1,497 X 1.725 = 2,581 CALORIES

*USING THE PROVIDED WORKSHEET CALCULATE YOUR DAILY CALORIC NEED* EXAMPLE IN ORDER FOR THIS 16 YEAR OLD GIRL TO FUNCTION AND MAINTAIN HER WEIGHT SHE NEEDS 2,581 CALORIES PER DAY *USING THE PROVIDED WORKSHEET CALCULATE YOUR DAILY CALORIC NEED*