1. MEASURING FOOD ENERGY KILOCALORIE OR CALORIE

2. METABOLISM The use of food nutrients by the body to produce energy Heat is also released This heat is measured in a unit called kilocalorie (kcal) or calorie

3. METABOLISM NEEDED FOR: BUILDING TISSUE PROVIDING ENERGY VOLUNTARY WORK HOUSECLEANING SWIMMING INVOLUNTARY WORK BREATHING DIGESTION REGULATING BODY FUNCTIONS

4. BASAL METABOLIC RATE The rate at which the body uses energy just for maintaining its own tissue, without doing ANY voluntary work BMR Calculate your individual BMR at http://health.discovery.com/tools/calcu lators/basal/basal.html

5. CALORIC REQUIREMENTS: DEPEND ON: AGE ACTIVITY(EXERCISE)* SIZE SEX PHYSICAL CONDITION CLIMATE

6. GUIDELINE FOR WT. LOSS: 1LB. Of body fat =3,500 calories To lose a LB you a decrease of 3,500 calories is needed: Consume 3,500 less calories or Use 3,500 through exercise If you reduce your caloric intake by 500 calories a day, in one week you should lose a LB 500 cal. X 7 days = 3,500

7. TO GAIN A POUND An intake of 3,500 additional calories > those needed To maintain your weight, Intake must equal output

8. GENERAL CONSUMPTION GUIDELINE: 15 CALORIES PER POUND PER DAY= DAILY CALORIC REQUIREMENTS EXAMPLE: 15 x WT. 120 LBS = 1800 CALORIES

9. CALORIC VALUES: Carbohydrates provide 4 calories/gram Proteins provide 4 calories/gram Fat provides 9 calories/gram Vitamins, minerals, water do not provide any calories

10. BEST METHOD TO LOOSE: SLOW STEADY WT. LOSS 1LB PER WEEK GRADUALLY INCREASE DAILY EXERCISE VARY YOUR EXERCISE TO PREVENT BOREDOM EAT A BALANCED DIET STAY WELL HYDRATED

11. HOW YOUR PLATE SHOULD LOOK

12. GOOD NUTRITION: Eat a variety of foods Determine your proper weight Choose diet low in fat, cholesterol,and saturated fat. Use sugars in moderation Choose plenty of vegetables, fruits, and whole grains Drink 8-10 glasses of water daily

13. Wellness Wednesdays Weigh in Weekly, Never on Mondays Do 24 hour intake summary Make minor dietary changes to improve health and weight Document snack food intake and change where needed Walk with a friend 30 minutes 3 x per week to get started.

14. Let’s March into Wellness together