1. Nutrition During the Teen Years

2. Basel Metabolic Rate Formula (BMR)  Women 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )  Men 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

3. Total Calorie Needs Based on Activity Level  To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:  If you are sedentary (little or no exercise) : Calorie- Calculation = BMR x 1.2  If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375  If you are moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55  If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725

4. Importance of Good Nutrition  Nutrition – the process by which the body takes in and uses food  Good nutrition enhances your quality of life and helps prevent disease  Calories (Kilocalories) – units of heat that measure the energy used by the body and the energy that foods supply to the body

5. Importance of Good Nutrition  Nutrients – substances in food that your body needs to grow, to repair itself, and to supply you with energy  6 Nutrients

6. Nutrition Tips  5 small meals a day 3 to 4 hours in-between, include protein Carbs should come from mostly veggies  Avoid breads, sugars, and pastas

7. Nutrition Tips  Fruits and Vegetables Provides body with the most nutrients per calorie 5+ servings/day- Average American eats 2/day  One serving of fruit for every 3 to 4 servings of veggies  Fruits high in sugar: pears, plums, pineapple  Berries – great source of fruit

8. Nutrition Tips  Breakfast Most important meal of the day – include protein Oatmeal and protein shake

9. Nutrition Tips  Calories 40% Carbohydrates 30% Protein 30% Fat ~200 more calories above RMR  Starvation mode Tear muscle down and turn it to fat

10. Supplements  Multi-Vitamin (capsule)  Fish Oil  Vitamin D  Calcium

11. What Influences Your Food Choices?  Hunger and Appetite  Food and Emotions  Food and Your Environment

12. Hunger and Appetite  Hunger – unlearned, inborn response A natural physical drive that protects you from starvation When stomach is empty, walls contract, stimulating nerve endings Nerves signal to brain you body needs food  Appetite – a desire, rather than a need, to eat Eating something just to be sociable Aroma of freshly baked cookies

13. Food and Emotions  Food is sometimes used to meet emotional needs  Do you eat more or less when your stress out, frustrated, or depressed?  Snacking when bored  Rewarding yourself with food  These examples can result in overeating and unhealthy weight gain Worksheet

14. Food and Your Environment  Environmental factors that influence food choices: Family, Friends, and Peers Cultural and ethnic background  Some ethnic groups eat more fruits and vegetables  Others rely on using oils and salts Convenience and Cost  Busy families rely on food that can be prepared quickly (microwave meals) Advertising Video (3:55) “Marketing Uses Teen Insecurity to Sell Products Through Clever Manipulation”

15. Make Fast Food a Healthy Choice  Skip the soda  Make substitutions Substitute veggies for unhealthy sides Example: Fries for a plain baked potatoe (Wendy’s)  Avoid the junk Anything breaded, battered or friend.  Choose a salad, Skip Dressing Preferably one with grilled chicken Use balsamic vinegar or reduced-fat dressing if you absolutely must  No cheese adds an unnecessary amount of calories and fat into your diet

16. Healthy Eating Provides You With:  Nutrients you need for growth and development  Energy for sports or other activities  Stay mentally alert  Helps you feel good and look your best  Prevents Unhealthy weight gain Obesity Type 2 diabetes  Lowers risk of Heart disease, stroke, certain cancers, and osteoporosis

17. Achieve Fitness Success With These 5 Food Tips  Tip #1 - It's all about calories Eat less. Move more. Serving sizes  Tip #2 - Focus on protein at each meal Each of your meals should be centered around a lean meat. Great choices are chicken, fish, turkey and eggs. Feeling fuller, boost your metabolism to burn more fat, and help keep your blood sugar and insulin levels consistent.

18. Achieve Fitness Success  Tip #3 - Drink water or unsweetened tea Sodas, juices and soft drinks are full of a calories.  Tip #4 -Avoid packaged foods Stay clear of foods that come in a bag or box. These are things like donuts, chips, cookies, etc.  Tip #5 -Reward yourself once a week This is a meal where you can have ANYTHING you want.

19. 4 tips to banish cravings  Drink water More often than not, being thirsty can be mistaken for hunger or for a craving. So next time you get a craving, drink 2 tall glasses of water. Wait 10 - 15 minutes and then see how you feel.

20. 4 tips to banish cravings  Snack on protein If you ever get cravings at night, this can help. Next time you're craving sweets or feel like eating something "bad" for you, have some protein. Maybe some turkey breast, chicken breast, or some lean deli cuts. Protein is not only nutritious, but also helps increase your leptin levels, which is the hormone responsible for telling your brain to give you that "full" feeling.

21. 4 tips to banish cravings  Drink green tea Numerous studies have been done on the positive effects of green tea and your body's metabolism. Not only does it act as a metabolism booster, but studies show it may also help curb your appetite. 1 - 2 cups whenever you're craving sweets or fatty foods can help.

22. 4 tips to banish cravings  Eat more fruit If you're the kind of person who has those terrible "sweets cravings" pay special attention. Eating a piece of fruit can satisfy that intense craving. What's more, fruit is chock-full of nutrients and antioxidants that are good for you. Make sure to choose fruit that's low on the glycemic index and glycemic load scale. Good choices are apples, red grapes, kiwi fruit, and blueberries.

23. Hidden Sugars In Food Daily Caloric IntakeGrams of SugarTsp 1200215 1500266 1800317 2100369 24004210 27004712 4 grams of sugar = one teaspoon Average pop = 40 grams of sugar (10 tsp)

24. Hidden Sugars In Food  4 grams of sugar = one teaspoon  Average pop = 40 grams of sugar (10 tsp)  Average American consumes 31 teaspoons/day (124g) 500 extra calories 25% of average person’s caloric intake Should only be 6 to 7%