1. Weight Management Virginia R. Bruce NBSC CFCS

2. CALORIES CALORIES MEASURE FOOD ENERGY. 4 calories per gram in carbohydrates and protein 9 calories per gram in fats (solid or liquid)

3. Calories in One Pound 3,500 makes a pound Boys need 2,500 a day Girls need 2,200 a day Young children need 1,000-1,500 a day depending on age

4. Calorie Intake for Children Children need 1500- 1800 calories per day depending on age and activity level.

5. Activities that Burn High Calories Basketball Football Aerobic dancing Running Wrestling Walking Shopping Bowling

6. Activities that Burn Low Calories Per Hour Resting quietly,lying down : 80-100 Sitting quietly: 85-105 Standing quietly:100- 120 Watching TV Video games

7. To Lose Weight Eat 500-600 calories less than needed a day Exercise more to lose faster

8. To Lose Weight Never go below 1200 calories per day. Count calories, but eat from the food pyramid. Exercise at least 30 minutes a day. Eat breakfast to raise your metabolism early in the morning Eat smaller portions (less calories)

9. To Gain Weight Eat 500-600 calories more per day than needed. Most people do not need to gain. It is easier to gain than to lose.

10. Food Pyramid Whether gaining or losing, follow Food Guide Pyramid recommendations on kinds and amounts of foods you should eat daily. Just choose the lower calorie foods. Peach = 35 calories Peach cobbler = 350 Potato = 100 calorie Baked potatoe with butter = 200 calories Spinach = 35 calories

11. Empty Calorie Foods You are basically wasting calories eating these foods because they have little food value except for the energy they give you. Too much energy is stored as fat. Butter, margarine. oils 100 calories per tablespoon. Sour Cream 100 calories per tablespoon Salad Dressings 200 to 400 per ¼ cup Sugar 48 calories per tablespoon Cream Cheese 50 + calories per tablespoon Cokes/Sodas 150 calories per cup (also removecalcium from your bones) Bacon 100 calories per two slices Jelly 50 calories per tablespoon Example: baked potato = 100 calories with butter and sour cream = 300 calories

12. My Weight/Height 1. I weigh____________. 2. I am ________________inches tall. 3. I need to gain or lose __________pounds to be in my correct weight range.