C ALORIC INTAKE IN TODAY ’ S A MERICAN SOCIETY Derrick Reagan

W HAT IS CALORIC INTAKE ? Caloric relates to heat. Intake – what is taken into the body. Measure of energy consumed into the body.

W HAT DO YOU BASE IT ON ? Roughly 2,000 Calories p/day Height Weight Age Gender Activity Level

D IFFERENCE FOR MEN AND WOMEN

M EN ’ S ACTIVITY LEVEL AND INTAKE

W OMEN ’ S ACTIVITY LEVEL AND INTAKE

W HAT IS BMR? Basal metabolic rate Min. amount of energy (in calories) that your body requires to function. Breathing Breaking down food Brain activity Heart pumping

C ALCULATING BMR IN M EN

C ALCULATING BMR IN W OMEN

N OW WHAT ?! If you are sedentary : BMR x 20 percent If you are lightly active: BMR x 30 percent If you are moderately active (You exercise most days a week.): BMR x 40 percent If you are very active (5 days a week intensely) BMR x 50 percent If you are extra active (You do hard labor or are in athletic training.): BMR x 60 percent

W HAT W ILL THAT FORMULA TELL ME ? ADD that number to your BMR Result = Calories allowed p/day while maintaining weight. If taking in less, you would lose weight. More, gain weight.

B ODY M ASS I NDEX Body fat based on height and weight. How do I figure it out?figure

N UTRIENTS AND SOURCES OF ENERGY Fats Carbs Proteins CalculateCalculate your nutrients

F ATS 9 calories per gram Snacks, butter, chocolate, avocado, nuts % daily intake Essential fatty acids Trans-fat Saturated & unsaturated

C ARBOHYDRATES Organic compound consisted of carbon, hydrogen, & oxygen Bread, grains, pasta 4 calories per gram 45-65% of daily intake

P ROTEINS 4 calories per gram Building blocks made of amino acids Energy provider, stores energy 10-20% of daily intake Meat, milk, poultry, fish, eggs…

F OOD GUIDE P YRAMID Recently added

M Y P LATE Look at my well balanced plate

N UTRITION FACTS Always check for outstanding areas in labels; ie; 86% cholesterol for the DAY!! Always based on 2,000 calorie intake per day. Notice serving size

W HAT HAVE WE LEARNED ? Try to apply these ideas in everyday life Grocery shopping Planning meals Preparing meals Regulate and maintain a healthy lifestyle No garuntees, but if these guidelines are followed results should show