1. Calories: Calories are what provide your body with energy to function, and unused calories turn into fat. Unused calories cause weight gain. the amount of energy needed to increase the temperature of 1 gram of water 1 degree Centigrade

2. Food Balance Equations To maintain weight: –Calories in Must = Calories Out To gain weight: –Calories In > Calories Out To lose weight: –Calories In < Calories Out 3,500 Calories = 1 Pound

3. Use of Person’s Energy Requirements 1.Resting Metabolic Rate 55-75% 2.Digestion5-15% 3.Physical Activity10-14% ** All of this makes up your metabolism (the chemical process by which your body breaks down food to release this energy)

4. Food Pyramid

6. Dietary guidelines recommend teenagers are MODERATELY active for 60 minutes on most days!!!

8. Make Smart Food Choices At least ½ of grains should be whole grains –Oatmeal, whole wheat bread, brown rice Vary your veggies –Dark-green, leafy veggies »Broccoli and Spinach –Orange vegetables »Carrots and Sweet Potatoes –The more colorful the veggies are, the more nutritious they are Eat more fruits (drinking juice doesn’t count) Eat calcium rich foods –Low-fat or fat-free milk, yogurt, cheese Eat protein-rich foods –Fish, chicken, lean meats, eggs, nuts, seeds, beans –When choosing meat, choose lean cuts and meats that are baked, broiled, or grilled rather than fried

10. How To Portion Your Plate Veggies/Fruit –Make this half of your plate –Have a wide variety of color Dairy –Switch to skim or 1% Grains –Make at least half of your grain whole grains –Make sure ingredient list has whole grain listed first Protein –Try to include seafood at least twice a week –Include beans –Make sure portions are small and lean

11. Other Things to Think About Choose food and drink with little or no added sugar Look out for sodium in foods you buy Eat fewer foods that are high in solid fat Enjoy your food, but eat less Cook more often at home Avoid extra fat