portion distortion hs - deptapp08.drexel.edu
TRANSCRIPT
Project Sponsors
• Funded by USDA Supplemental Nutrition Assistance Program Education (SNAP-Ed)
• School District of Philadelphia
• Drexel University Department of Nutrition Sciences
Maintenance Check
ENERGY IN• Food and Beverages = Fuel for the body• Calories – measure of food energy• Nutrients that provide energy
• Carbohydrates• Protein• Fat
ENERGY OUT
• Basal Metabolism– Energy the body uses to maintain life
• Physical Activity– Energy used to move
• Thermic Effect of Food– Energy needed to process food
ENERGY BALANCE
ENERGY INFood
Beverage
ENERGY OUTBasal MetabolismPhysical Activity
Thermic Effect of Food
ENERGY IN
Carbohydrates: Provides energy
4 Calories/gram
1. Simple Sugars
2. Complex Carbohydrates (starches)
ProteinImportant for:
Choose Wisely:• 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
FAT EAT MORE:
EAT LESS:
Unsaturated Fat• Vegetable oils, nuts,
and fish
Saturated Fat• High fat dairy, fatty meatsTrans Fat• Fried food & baked goods
• 9 calories/ gm
• Needed for energy storage and vitamin absorption
• Can raise cholesterol and increase risk of heart disease
ENERGY OUT
How Do I Use Energy?
Basal Metabolism
Physical Activity
Thermic Effect ofFood
ENERGY OUT
Activity Level
Gender Age Sedentary Moderately Active
Active
Female 14-18 1800 2000 2400
Male 14-18 2000-2400 2400-2800 2800-3200
Estimated Calorie Needs
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
Physical Activity and Your Health
A lack of physical activity increases the risk of:
• Heart disease• Diabetes• Hypertension• High blood cholesterol • Stroke
2008 Physical Activity GuidelinesFor 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
Types of Physical ActivityAerobic
•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
Intensity of Physical Activity
• Biking
• Hiking
• Rollerblading
• Brisk Walking
Moderate Vigorous• Running
• Jumping rope
• Sports like soccer, hockey, basketball, swimming, and tennis
So what happens when…
Energy In ≠ Energy Out ?
weight loss
Not consuming
enough calories
over time
How Weight Loss Happens
weight gain
Consuming extra
calories over time
How Weight Gain Happens
To Maintain Weight:Maintain Energy Balance
ENERGY IN ENERGY OUT
Maintaining Energy BalanceENERGY IN
• Focus on nutrient dense foods
• Limit “empty calories”
• Be mindful of portion sizes
ENERGY OUT
• Stay active!
• Aim for 60 minutes a day
Activities
How Much Do I Need?• 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
Questions?