1. Energy Balance

2. Project Sponsors
Funded by USDA Supplemental Nutrition Assistance Program Education (SNAP-Ed)
School District of Philadelphia
Drexel University Department of Nutrition Sciences

3. Maintenance Check

4. ENERGY IN Food and Beverages = Fuel for the body
Calories – measure of food energy
Nutrients that provide energy
Carbohydrates
Protein
Fat

5. ENERGY OUT Basal Metabolism Physical Activity Thermic Effect of Food
Energy the body uses to maintain life
Physical Activity
Energy used to move
Thermic Effect of Food
Energy needed to process food

6. ENERGY BALANCE ENERGY OUT ENERGY IN Basal Metabolism Physical Activity
Thermic Effect of Food
ENERGY IN
Food
Beverage

7. Energy in

8. Carbohydrates: Provides energy 4 Calories/gram Simple Sugars
2. Complex Carbohydrates (starches)

9. Protein Choose Wisely: Important for: Fish, shellfish, lean meats
Limit high fat processed meats
Choose beans, nuts, & seeds
Muscle growth and repair
Building material for many body tissues
4 Calories/gram

10. FAT EAT MORE: EAT LESS: Unsaturated Fat 9 calories/ gm
Needed for energy storage and vitamin absorption
EAT MORE:
Unsaturated Fat
Vegetable oils, nuts, and fish
EAT LESS:
Can raise cholesterol and increase risk of heart disease
Saturated Fat
High fat dairy, fatty meats
Trans Fat
Fried food & baked goods

11. ENERGY OUT

12. How Do I Use Energy?

13. Estimated Calorie Needs
Activity Level
Gender
Age
Sedentary
Moderately Active
Active
Female
14-18
1800
2000
2400
Male

14. Why is Physical Activity Important?
Increase your chances of living longer
Feel better about yourself
Decrease risk of depression
Better sleep
Move around more easily
Have stronger muscles and bones
Maintain or achieve a healthy weight
Be with friends or meet new people
Enjoy yourself and have fun
The next series of slides explores the benefits of increasing physical activity as part of an overall weight loss or control program, or as a general strategy for improving your lifestyle. Physical activity can improve your general cardiovascular health as well as help you feel better because it:
Boosts energy
Helps you cope with stress
Improves self-image
Increases resistance to fatigue
Helps counter anxiety and depression
Helps you relax and feel less tense
Improves your ability to fall asleep and sleep well
Provides an easy way to share time with friends or
family and an opportunity to meet new friends

15. Physical Activity and Your Health
A lack of physical activity increases the risk of:
Heart disease
Diabetes
Hypertension
High blood cholesterol
Stroke

16. 2008 Physical Activity Guidelines
For teenagers:
Get at least 60 minutes of physical activity each day
Most of it should be either moderate- or vigorous-intensity aerobic activity
Try to include muscle-strengthening activity 3 days of each week and bone-strengthening activity 3 days of each week

17. Types of Physical Activity
Aerobic
Makes you breathe harder and your heart beat faster
Running, jumping rope, swimming, dancing, biking
Muscle-strengthening
Making muscles work more than usual
Climbing, tug-of-war, lifting weights, push-ups
Bone-strengthening
Moving our bones against the force of gravity
Running, jumping rope, basketball, tennis, weight-lifting
Balance and Stretching
Improves stability and flexibility
Reduces risk of injuries
Gentle stretching, dancing, yoga, martial arts, and t’ai chi

18. Intensity of Physical Activity
Moderate
Vigorous
Biking
Hiking
Rollerblading
Brisk Walking
Running
Jumping rope
Sports like soccer, hockey, basketball, swimming, and tennis *
This slide shows the calories burned during strenuous and very strenuous activity.

19. So what happens when… Energy In  Energy Out ?

20. Not consuming enough calories over time
How Weight Loss Happens
Not consuming enough calories over time
weight loss
Talking Points:
Marion Nestle, in her book, Food Politics, noted that between 1970 and the late 1990s the daily food supply in America increased by 500 calories. Although the food supply is an overestimation of what people consume, dietary intake surveys show an average increase of more than 200 calories per day. Such small increases in calories can translate into significant weight gain unless there is a change in physical activity or metabolism.
Possible Activities:
Ask the audience to discuss if they think they are eating 200 more calories a day than they did 15 years ago. If so, what is the source of those calories?

21. Consuming extra calories over time
How Weight Gain Happens
Consuming extra calories over time
weight gain
Talking Points:
Marion Nestle, in her book, Food Politics, noted that between 1970 and the late 1990s the daily food supply in America increased by 500 calories. Although the food supply is an overestimation of what people consume, dietary intake surveys show an average increase of more than 200 calories per day. Such small increases in calories can translate into significant weight gain unless there is a change in physical activity or metabolism.
Possible Activities:
Ask the audience to discuss if they think they are eating 200 more calories a day than they did 15 years ago. If so, what is the source of those calories?

22. To Maintain Weight: Maintain Energy Balance
ENERGY IN
ENERGY OUT

23. Maintaining Energy Balance
ENERGY IN
Focus on nutrient dense foods
Limit “empty calories”
Be mindful of portion sizes
ENERGY OUT
Stay active!
Aim for 60 minutes a day

24. Activities How Much Do I Need? Plan a Menu for a Day
Determine how many calories you need each day based on your activity level
See how much need from each food group for you calorie level
Plan a Menu for a Day
Using the amounts you determined from the “How Much Do I Need” activity, plan out a menu for a day that would meet those needs

25. Questions?