America the Beautiful is becoming America the FAT

America is FAT Obesity has risen 60% in the last 20 years. Obesity has risen 60% in the last 20 years. 33% of American adults are obese. 33% of American adults are obese. 20 % of children are obese. 20 % of children are obese. Almost half the population is either overweight or obese. Almost half the population is either overweight or obese.

Why is this happening? The average kid watches 10,000 commercials advertising junk food per year. The average kid watches 10,000 commercials advertising junk food per year. Children watch an average of 5 hours of television per day. Children watch an average of 5 hours of television per day. American children exercise less than they ever did before—and many schools are taking away recess and PE to make time for testing. American children exercise less than they ever did before—and many schools are taking away recess and PE to make time for testing. Americans do not understand what food is and what it does. Americans do not understand what food is and what it does.

To help with this problem, the United States government set up The Food Pyramid and dietary guidelines for all Americans.

This pyramid and a little understanding of what food is and what it does can help you live a healthy life.

The Food Pyramid

Dietary Guidelines for Americans Eat a variety of foods to get the energy, protein, vitamins, minerals, and fiber that you need. Eat a variety of foods to get the energy, protein, vitamins, minerals, and fiber that you need. Balance the food you eat with physical activity—maintain or improve your weight to reduce your chances of having high blood pressure, heart disease, a stroke, certain cancers, and most common kinds of diabetes. Balance the food you eat with physical activity—maintain or improve your weight to reduce your chances of having high blood pressure, heart disease, a stroke, certain cancers, and most common kinds of diabetes. Choose a diet with plenty of grain products, vegetables, and fruits which provide needed vitamins, minerals, fiber, and complex carbohydrates, and can help you lower your intake of fat. Choose a diet with plenty of grain products, vegetables, and fruits which provide needed vitamins, minerals, fiber, and complex carbohydrates, and can help you lower your intake of fat. Choose a diet low in fat, saturated fat, and cholesterol to reduce your risk of heart attacks and certain types of cancer and to help you maintain a healthy weight. Choose a diet low in fat, saturated fat, and cholesterol to reduce your risk of heart attacks and certain types of cancer and to help you maintain a healthy weight. Choose a diet moderate in sugars. A diet with lots of sugars has too many calories and too few nutrients for most people and can contribute to tooth decay. Choose a diet moderate in sugars. A diet with lots of sugars has too many calories and too few nutrients for most people and can contribute to tooth decay. Choose a diet moderate in salt and sodium to help reduce your risk of high blood pressure. Choose a diet moderate in salt and sodium to help reduce your risk of high blood pressure.

Questions that will help you live a healthy life… How big is a serving size? How big is a serving size? What is protein? What is a carb? What is fat? What is protein? What is a carb? What is fat? What is a calorie? What is a calorie? How many calories should we eat in a day? How many calories should we eat in a day?

What is a serving size? Carbs Carbs The Food Guide Pyramid suggests that people eat 6 to 11 servings from this group each day. When you can, choose whole-grain foods, such as whole-wheat bread and whole-grain cereal, such as oatmeal. Here are some examples of what counts as one serving:The Food Guide Pyramid suggests that people eat 6 to 11 servings from this group each day. When you can, choose whole-grain foods, such as whole-wheat bread and whole-grain cereal, such as oatmeal. Here are some examples of what counts as one serving: 1 slice of bread1 slice of bread 1/2 cup (118 milliliters) of cooked rice or pasta1/2 cup (118 milliliters) of cooked rice or pasta 1/2 cup (118 milliliters) of cooked cereal1/2 cup (118 milliliters) of cooked cereal 1 ounce (28 grams) of cold cereal1 ounce (28 grams) of cold cereal Fruits Fruits 1 medium-sized apple, banana, or orange 1/2 cup (118 milliliters) of cooked or canned fruit 1/2 cup (118 milliliters) of fruit juice (like orange juice, grapefruit juice, or cranberry juice) - but you're better off with real fruit than you are with juice! Vegetables Vegetables 1 cup (236 milliliters) of raw leafy vegetables 1/2 cup (118 milliliters) of other raw vegetables or cooked vegetables 3/4 cup (177 milliliters) of vegetable juice Milk Milk 1 cup (236 milliliters) of skim milk 1 cup (236 milliliters) of yogurt 1 ounce (28 grams) of low-fat cheese

What is a serving size? Protein Protein 2 to 3 ounces (56 to 85 grams) of cooked lean meat, poultry, or fish - that's a little smaller than the size of a deck of cards2 to 3 ounces (56 to 85 grams) of cooked lean meat, poultry, or fish - that's a little smaller than the size of a deck of cards An ounce of meat is also equal to:An ounce of meat is also equal to: 1 egg1 egg 1/2 cup (118 milliliters) of cooked dry beans (like pinto, black, or navy beans)1/2 cup (118 milliliters) of cooked dry beans (like pinto, black, or navy beans) 1 tablespoon (15 milliliters) of peanut butter1 tablespoon (15 milliliters) of peanut butter Fats, Oils, and Sweets Fats, Oils, and Sweets Fats, oils, and sweets are a little different from the other parts of the pyramid because they don't make up a group in the same way the other foods do. They sit at the very top of the pyramid, which means that your body should have smaller amounts of them. Your body needs fat for some things, but it's smart to avoid eating too much of it. And although sugary foods like candy and cookies are simple carbohydrates that can give you quick energy, they are usually loaded with calories and don't offer much in the way of nutrients. In the right amount, though, fats and sweets can spike up the flavor in meals and snacks.fatcalories

Calories of different foods You can find out how many calories are in a food by looking at the nutrition label. The label also will describe the components of the food - how many grams of carbohydrates, protein, and fat it contains. Here's how many calories are in 1 gram of each: You can find out how many calories are in a food by looking at the nutrition label. The label also will describe the components of the food - how many grams of carbohydrates, protein, and fat it contains. Here's how many calories are in 1 gram of each: carbohydrate - 4 calories carbohydrate - 4 calories protein - 4 calories protein - 4 calories fat - 9 calories fat - 9 calories

How many calories should a person eat? That depends on what kind of person you are…

Which one are you? School age kid under 12 School age kid under 12 1,600 to 2,500 calories1,600 to 2,500 calories Kids over 12 Kids over 12 2,500 to 3,000 calories

The human body is a machine. Any amount of energy eaten (input) must be used (output) or it will be stored as fat.

Any machine works this way Junk input = Junk output Quality input = Quality output

So… Calories eaten as an adult or child must be used in the form of activity or the person will become fat. Calories eaten as an adult or child must be used in the form of activity or the person will become fat. So, if you eat 2,500 calories today, you must use 2,500 calories today or you will be a little bit fatter tomorrow. So, if you eat 2,500 calories today, you must use 2,500 calories today or you will be a little bit fatter tomorrow. Some people burn calories faster than others. You must learn your body’s needs for calories for you to remain the same body weight. Some people burn calories faster than others. You must learn your body’s needs for calories for you to remain the same body weight. If you want to actually lose weight, you must burn more calories than you consume. That means you must burn 2,500 calories and eat 2,300 calories to drop weight. If you want to actually lose weight, you must burn more calories than you consume. That means you must burn 2,500 calories and eat 2,300 calories to drop weight. Your body is a machine and food is the only fuel. Healthy people look at food as fuel. Your body is a machine and food is the only fuel. Healthy people look at food as fuel.

How many calories does activity burn?

How many calories does junk food give you? A Quarter pounder w/ Cheese, large fries, and milk shake = A Quarter pounder w/ Cheese, large fries, and milk shake = = 1280 calories = 1280 calories With almost no nutrients your body needs to sustain energy and make it through the day. You only have 720 calories for the rest of the day, and you have not even had dinner. How will you be active enough get rid of these calories, when the calories do not give you energy to burn them. Junk food Calories Big Mac Piece Nuggets 240 Chicken Sandwich 370 Quarter Pounder w/ Cheese 500 Bacon Double Cheese 475 Large Fries 400 Milkshake380

To burn off that junk food… 2 hours of high-impact aerobics 2 hours of high-impact aerobics Over 2 hours of basketball, soccer, cycling, swimming, or skating. Over 2 hours of basketball, soccer, cycling, swimming, or skating. It would take over 8 hours of volleyball, surfing, or golf. It would take over 8 hours of volleyball, surfing, or golf.

And you won’t feel good enough to do these activities because fast food gives you little to no nutrients and energy.

How many calories does good food have? A roasted chicken sandwich w/ fat-free mayo (that you make!!!), an apple, and frozen yogurt. A roasted chicken sandwich w/ fat-free mayo (that you make!!!), an apple, and frozen yogurt = 460 calories You have 1,660 calories left for the rest of the day. And the calories will give you energy to burn the calories the rest of the day. Plus, you can have a healthy snack later in the day without feeling guilty. FoodCalorie Tuna serving slices of bread 140 Chick breast baked or roasted 140 Medium sized apple 70 Mayo-fat free 10 Fat-free frozen yogurt 100 Water0

What would it take to burn off those calories? A nice walk A nice walk A short run A short run Just being active would do the trick. Just being active would do the trick.

To be healthy, remember… The food pyramid The food pyramid Appropriate serving size Appropriate serving size Your body is a machine, fuel it well Your body is a machine, fuel it well Be active to burn the calories you eat Be active to burn the calories you eat Respect yourself Respect yourself Finally—no everyone can look like those supermodels. Feeling healthy is a much better goal than looking skinny Finally—no everyone can look like those supermodels. Feeling healthy is a much better goal than looking skinny