1. Our Calorie Intake vs. Our Nutritional Need
Food and Nutrition 2011

2. Our Vending Machine What is the healthiest food option?
(Have more than 10 % of a variety of vitamins, no more than five grams of fat, and less than 100 milligrams of sodium per serving)
What is the unhealthiest food option?
(High in Fat, Sodium & Calories)

3. Calories used per hour for a person weighing:
Activity
100 lb
125 lb
150 lb
175 lb
200 lb
Bicycling, 6 mph
Bicycling, 12 mph
160
270
200
340
240
410
280
470
320
540
Jogging, 5 ½ mph
Jogging, 7 mph
440
610
550
765
660
920
770
1074
880
1220
Jumping rope
500
625
750
875
1000
Running in place
Running, 10 mph
430
850
1065
650
1280
759
1494
860
1700
Swimming, 25 yd/min
Swimming, 50yd/min
185
325
230
413
275
321
584
370
Tennis singles
265
333
400
467
530
Walking, 2 mph
Walking, 3 mph
Walking, 4 ½ mph
210
295
368
374
514
420
590

4. Snack Food
Serving
Cal
Fat (g)
Sat Fat (g)
Sodium
Carb
Fiber
Sugar
Pro
Vit A
Vit C
Vit E CA FE
Other
Fritos

5. Calculation of Energy Needs
Texas Education Agency. Austin, Texas
Calculation of Energy Needs
Sedentary is a restful lifestyle, sitting a lot, not getting much exercise. A “couch potato.”
Calculate roughly how many calories you should consumer in one day if you are sedentary by multiplying your present weight by 10.
Present weight x 10 = sedentary calorie needs
Calculate your calorie needs if you are lightly active. An example of a lightly active person is a student who is involved in a walking program. Multiply your present weight by 13.
Present weight x 13 = calories needed for light activity

6. Calculation of Energy Needs
Texas Education Agency. Austin, Texas
Calculation of Energy Needs
Calculate your calorie needs if you are heavily active. Daily exercise programs are considered heavy activity. Multiply your present weight by 20.
Present weight x 20 = calories needed for heavy activity
The method used decreases energy needs by 100 calories for every ten years over the age of thirty. Why might energy needs decrease over time.
Metabolism is a total chemical reaction that maintains life in a living thing.

7. Calculation of Energy Needs
Texas Education Agency. Austin, Texas
Calculation of Energy Needs
Examine a favorite snack food. Record the number of calories.

8. Calculation of Energy Needs
Texas Education Agency. Austin, Texas
Calculation of Energy Needs
Figure sedentary energy needs per minute. Do this by dividing your daily sedentary calorie need (answer #2) by 24 (hours)
Answer to 2 ÷ 24 = energy needs per hour
Then divide the number of calories needed for sedentary activity in one hour 60 (minutes). This will give you your energy needs per minute.
Energy needs per hour ÷ 60 = energy needs per minute.
Remember this is just a rough estimate!

9. Calculation of Energy Needs
Texas Education Agency. Austin, Texas
Calculation of Energy Needs
Figure how many minutes it would take to use the energy in the food if you were sedentary. Divide the number of calories contained in your snack by the number of calories you would burn in one minute if you were sedentary.
answer to #6 ÷ energy needs per minute (from #7) = minutes needed to to use calories

10. Calculation of Energy Needs
Texas Education Agency. Austin, Texas
Calculation of Energy Needs
Calculate minutes needed for light activity.
Divide your daily light activity calorie needs (answer to 3) by 24 (hours).
Answer to #3 ÷ 24 = energy needs per hour
Then divide the number of calories needed for light activity in one hour by 60 (minutes). This will give you your energy needs per minute.
Energy needs per hour ÷ 60 = energy needs per minutes

11. Calculation of Energy Needs
Texas Education Agency. Austin, Texas
Calculation of Energy Needs
Calculate minutes needed for heavy activity.
Divide your daily heavy activity calorie needs (answer to 4) by 24 (hours).
Answer to #3 ÷ 24 = energy needs per hour
Then divide the number of calories needed for light activity in one hour by 60 (minutes). This will give you your energy needs per minute.
Energy needs per hour ÷ 60 = energy needs per minutes

12. What time of day do you feel hungry or usually want to eat?
Texas Education Agency. Austin, Texas
What time of day do you feel hungry or usually want to eat?
Whom do you eat with most often?
Where do you usually sit when you snack?
Do you stop eating when you are full or when the plate is clean?
The snack I eat most often is?
Are the foods you choose most often salty, sweet or sour?
Usually when you eat, are you doing another activity?
How often do you eat in front of the TV?
What are your most frequent food choices?
Do you choose to eat or not eat when you encounter strong emotions?

13. The Weight Cycle DIET DIET gain of weight and body fat content
Texas Education Agency. Austin, Texas
The Weight Cycle
DIET
DIET
Loss of weight and
lean muscle mass.
gain of weight and body fat content
gain of weight and body fat content.
Loss of weight and
lean muscle mass.
gain of weight and body fat content.
Loss . . T

14. Texas Education Agency. Austin, Texas
The body becomes efficient at making and storing fat when forced to lose and gain weight repeatedly.
Repeated dieting can permanently change the body’s ability to burn food energy.
The body replaces muscle mass used to burn food energy with fat.
Fat does not burn food energy.
Losing weight becomes more difficult with each round of dieting.
The weight cycling effect may increase the risk of such things as diabetes, hypertension, and even death.
Maintaining a stable weight is less harmful to health than repeated dieting.
Weight Cycle

15. Tips to Healthy Weight Control
Texas Education Agency. Austin, Texas
Tips to Healthy Weight Control
Each morning when you wake up, tell yourself that you are a terrific person.
Drink six to eight glasses of water a day. For best results, this should be water, not coffee, tea, or soft drinks.
Eat a wide variety of foods. Do not label foods as bad or good.
Concentrate on eating a nutritionally balanced diet, not on weight.
Eat at the table with family and friends.
Do not eat while doing other activities such as playing cards or watching television.

16. Tips to Healthy Wight Control
Texas Education Agency. Austin, Texas
Tips to Healthy Wight Control
Learn to prepare foods by broiling, boiling, or baking. Limit fried foods.
Limit lunch meats and hotdogs because they are usually high in fat.
Increase your fiber intake by eating more fresh fruits and vegetables.
Try having one non-meat day a week; cheese pizza and other low-fat dairy products could be substituted.

17. Tips to Healthy Control
Texas Education Agency. Austin, Texas
Tips to Healthy Control
Do not link your weight loss to a special event, such as the prom or vacation.
Plan your menus for the week, make a grocery list, and buy your groceries from this list.
Weigh yourself only once a week.
Do not skip meals.
Allow a reasonable amount of time to achieve your desired weight loss.

18. Arctic Circle