1. Why Eat Food? Energy Cellular Reactions Growth Healing Immunity Tissue Development

2. What are the Essential Nutrients? Carbohydrates Carbohydrates Fats Fats Proteins Proteins Vitamins Vitamins Minerals Minerals Water Water What would be the main nutrients found in strawberries?

3. ANATOMY OF A SANDWICH Vitamins in the tomato Protein in the meat Carbohydrates in the bread Fat in the cheese Water in the lettuce Minerals (ex calcium) in the mayonnaise

4. How Much Food Do I Need?? Basal Metabolism is energy used at rest Basal Metabolism is energy used at rest Basal Metabolic Rate (BMR) is calculated using your current weight Basal Metabolic Rate (BMR) is calculated using your current weight

5. Basal Metabolic Rate Take Mass (aka:weight) in lbs Take Mass (aka:weight) in lbs Divide by 2.2 (to get kg) Divide by 2.2 (to get kg) –Ex. 140 lbs / 2.2 = 64 kg Multiply this # by 0.9 if female; X by 1 if male Multiply this # by 0.9 if female; X by 1 if male –Ex 64 kg x 0.9 = 57.6 (BMR) – per hour Multiply by 24 hours in a day Multiply by 24 hours in a day –57.6 x 24 = 1382.4 kcal per day --- JUST TO STAY ALIVE

6. For Example… Brianna’s BMR is 53 Brianna’s BMR is 53 53 Kcal/Hr x 24 Hr = 1272 Kcal per day for NO Activity! 53 Kcal/Hr x 24 Hr = 1272 Kcal per day for NO Activity! She leads a sedentary lifestyle thus she adds an extra 20% onto her BMR She leads a sedentary lifestyle thus she adds an extra 20% onto her BMR 1272 x 1.20 = 1526.2 Kcal 1272 x 1.20 = 1526.2 Kcal

7. What About if I Exercise? Voluntary Activities require energy & thus food! Voluntary Activities require energy & thus food! Sedentary (x 1.2) Sedentary (x 1.2) Light activities (x 1.3) Light activities (x 1.3) Moderately active (x 1.4) Moderately active (x 1.4) Vigorous activities (x 1.5) Vigorous activities (x 1.5) Calculate the following Kcal requirements: Calculate the following Kcal requirements: –John weighs 185 lbs. He leads a moderately active lifestyle. –Rebecca weighs 135 lbs. She takes part in vigorous activities regularly.

8. What About The Food I Eat? Nutrition Facts Labels give information based on a 2000 Kcal diet Nutrition Facts Labels give information based on a 2000 Kcal diet Using some food items from home, create a meal plan for your lifestyle based on your activity level and metabolic needs Using some food items from home, create a meal plan for your lifestyle based on your activity level and metabolic needs This is only meant to be a rough estimate! This is only meant to be a rough estimate!