Energy Balance

Project Sponsors Funded by USDA Supplemental Nutrition Assistance Program Education (SNAP-Ed) School District of Philadelphia Drexel University Department of Nutrition Sciences

Maintenance Check

ENERGY IN Food and Beverages = Fuel for the body Calories – measure of food energy Nutrients that provide energy Carbohydrates Protein Fat

ENERGY OUT Basal Metabolism Physical Activity Thermic Effect of Food Energy the body uses to maintain life Physical Activity Energy used to move Thermic Effect of Food Energy needed to process food

ENERGY BALANCE ENERGY OUT ENERGY IN Basal Metabolism Physical Activity Thermic Effect of Food ENERGY IN Food Beverage

Energy in

Carbohydrates: Provides energy 4 Calories/gram Simple Sugars 2. Complex Carbohydrates (starches)

Protein Choose Wisely: Important for: Fish, shellfish, lean meats Limit high fat processed meats Choose beans, nuts, & seeds Muscle growth and repair Building material for many body tissues 4 Calories/gram

FAT EAT MORE: EAT LESS: Unsaturated Fat 9 calories/ gm Needed for energy storage and vitamin absorption EAT MORE: Unsaturated Fat Vegetable oils, nuts, and fish EAT LESS: Can raise cholesterol and increase risk of heart disease Saturated Fat High fat dairy, fatty meats Trans Fat Fried food & baked goods

ENERGY OUT

How Do I Use Energy?

Estimated Calorie Needs Activity Level Gender Age Sedentary Moderately Active Active Female 14-18 1800 2000 2400 Male 2000-2400 2400-2800 2800-3200

Why is Physical Activity Important? Increase your chances of living longer Feel better about yourself Decrease risk of depression Better sleep Move around more easily Have stronger muscles and bones Maintain or achieve a healthy weight Be with friends or meet new people Enjoy yourself and have fun The next series of slides explores the benefits of increasing physical activity as part of an overall weight loss or control program, or as a general strategy for improving your lifestyle. Physical activity can improve your general cardiovascular health as well as help you feel better because it: Boosts energy Helps you cope with stress Improves self-image Increases resistance to fatigue Helps counter anxiety and depression Helps you relax and feel less tense Improves your ability to fall asleep and sleep well Provides an easy way to share time with friends or family and an opportunity to meet new friends

Physical Activity and Your Health A lack of physical activity increases the risk of: Heart disease Diabetes Hypertension High blood cholesterol Stroke

2008 Physical Activity Guidelines For teenagers: Get at least 60 minutes of physical activity each day Most of it should be either moderate- or vigorous-intensity aerobic activity Try to include muscle-strengthening activity 3 days of each week and bone-strengthening activity 3 days of each week

Types of Physical Activity Aerobic Makes you breathe harder and your heart beat faster Running, jumping rope, swimming, dancing, biking Muscle-strengthening Making muscles work more than usual Climbing, tug-of-war, lifting weights, push-ups Bone-strengthening Moving our bones against the force of gravity Running, jumping rope, basketball, tennis, weight-lifting Balance and Stretching Improves stability and flexibility Reduces risk of injuries Gentle stretching, dancing, yoga, martial arts, and t’ai chi

Intensity of Physical Activity Moderate Vigorous Biking Hiking Rollerblading Brisk Walking Running Jumping rope Sports like soccer, hockey, basketball, swimming, and tennis * This slide shows the calories burned during strenuous and very strenuous activity.

So what happens when… Energy In  Energy Out ?

Not consuming enough calories over time How Weight Loss Happens Not consuming enough calories over time weight loss Talking Points: Marion Nestle, in her book, Food Politics, noted that between 1970 and the late 1990s the daily food supply in America increased by 500 calories. Although the food supply is an overestimation of what people consume, dietary intake surveys show an average increase of more than 200 calories per day. Such small increases in calories can translate into significant weight gain unless there is a change in physical activity or metabolism. Possible Activities: Ask the audience to discuss if they think they are eating 200 more calories a day than they did 15 years ago. If so, what is the source of those calories?

Consuming extra calories over time How Weight Gain Happens Consuming extra calories over time weight gain Talking Points: Marion Nestle, in her book, Food Politics, noted that between 1970 and the late 1990s the daily food supply in America increased by 500 calories. Although the food supply is an overestimation of what people consume, dietary intake surveys show an average increase of more than 200 calories per day. Such small increases in calories can translate into significant weight gain unless there is a change in physical activity or metabolism. Possible Activities: Ask the audience to discuss if they think they are eating 200 more calories a day than they did 15 years ago. If so, what is the source of those calories?

To Maintain Weight: Maintain Energy Balance ENERGY IN ENERGY OUT

Maintaining Energy Balance ENERGY IN Focus on nutrient dense foods Limit “empty calories” Be mindful of portion sizes ENERGY OUT Stay active! Aim for 60 minutes a day

Activities How Much Do I Need? Plan a Menu for a Day Determine how many calories you need each day based on your activity level See how much need from each food group for you calorie level Plan a Menu for a Day Using the amounts you determined from the “How Much Do I Need” activity, plan out a menu for a day that would meet those needs

Questions?