1. Interactive Nutrition A tour of West Georgia By: Corey Jones and Aubrey Biddle

2. Scenario It’s your freshman year at the University of West Georgia You want to maintain your weight Try to navigate through the PowerPoint and maintain your current weight for five days by: calculating caloric intake calculating caloric expenditure from exercise calculating calories needed to maintain weight

3. Directions Navigate the PowerPoint and chose options to try and best estimate the combinations to maintain your weight. You do not want to lose or gain weight. Use these websites to calculate calories: How many calories do I need to maintain my current weight? How many calories do I need to maintain my current weight? Caloric Intake Caloric Expenditure

4. Day 1: Breakfast at the Z-6 Choose a breakfast option: Waffles (homemade) Omelet (2 large eggs, cheese, etc.) Whole wheat toast with peanut butter Cereal of your choice (plus milk)

5. Day 1: Lunch at McDonalds Choose what you would eat for lunch at McDonalds Go to their website (click on the image below) and record your calories.

6. Day 1: Dorm Room Dinner P ick a food that you could have in a dorm room. Remember, you more than likely only have a microwave and a mini fridge. Examples: Ramen Noodles Sandwich of your choice (make sure you count, bread, meat, cheese, condiments if applicable) Hot Pockets DON’T FORGET YOUR DRINK!!!

7. Did you snack today? Pick at least one snack to add into your calculator: Examples: Snickers Potato chips Fruit Granola Bar Coke Marathon Ice Cream

8. Did you exercise? What type of exercise? How long? Calculate Calories (link on slide 3)

9. Day 1: Record Results Calculate total calories taken in Calculate total calories expended Subtract calories expended from calories taken in Did you meet your goal for day 1?

10. Day 2: Breakfast at Chick-fil-a Choose what you would eat for breakfast at Chick-fil-a Go to their website (click on the image below) and record your calories.

11. Day 2: Dorm Room Lunch P ick a food that you could have in a dorm room. Remember, you more than likely only have a microwave and a mini fridge. Examples: Ramen Noodles Sandwich of your choice (make sure you count, bread, meat, cheese, condiments if applicable) Hot Pockets DON’T FORGET YOUR DRINK!!!

12. Day 2: RA Orders Pizza for Dorm Hall Free Pizza! College freshmen do not turn down a free meal. You had (how many!?!?) slices of greasy pepperoni pizza from Little Caesars. the picture is a link to the nutrition guide

13. Did you snack today? Pick at least one snack to add into your calculator: Examples: Snickers Potato chips Fruit Granola Bar Coke Marathon Ice Cream

14. Did you exercise? What type of exercise? How long? Calculate Calories (link on slide 3) Remember: exercise = -calories

15. Day 2: Record Results Calculate total calories taken in Calculate total calories expended Subtract calories expended from calories taken in Did you meet your goal for day 2?

16. Day 3: Running low on cash? Eat at the Z-6. Today you ate three meals at the Z-6, because you have a meal plan. They offer a variety of options such as: Pizza bar Dessert bar Salad bar Hot item (today was spaghetti and meatball day) Sandwich bar International (today was Chinese teriyaki chicken) Remember to record your drinks!

17. Did you snack today? Pick at least one snack to add into your calculator: Examples: Snickers Potato chips Fruit Granola Bar Coke Marathon Ice Cream

18. Did you exercise? What type of exercise? How long? Calculate Calories (link on slide 3) Remember: exercise = -calories

19. Day 3: Record Results Calculate total calories taken in Calculate total calories expended Subtract calories expended from calories taken in Did you meet your goal for day 3?

20. Day 4: You overslept! You overslept and almost missed class. In your rush to get to class, you had to skip breakfast. You are forced to pick a meal from the vending machine which contains: Coke (can or bottle) Diet Soda (can or bottle) Dr. Pepper (can or bottle) Sprite (can or bottle) Powerade Water Vitamin Water Orange Juice Lemonade Apple Juice Snickers Reeses M&M’s plain M&M’s peanut Peanut Butter Crakers Cheese Crackers Cheez-its Pretzels Lays Potato Chips Baked Lays Peanuts

21. Day 4: Lunch, you pick. You had time to eat anywhere you want. You may choose a meal from a previous slide or pick one on your own. If you chose a fast food restaurant, you need to Google the restaurant and then nutrition ex. “Zaxby’s nutrition”

22. Day 4: Dinner with friends at LaSalsa Pick any Mexican entrée Don’t forget the chips and salsa! Use the picture link below to calculate generic Mexican entrée calories.

23. Did you snack today? Pick at least one snack to add into your calculator: Examples: Snickers Potato chips Fruit Granola Bar Coke Marathon Ice Cream

24. Did you exercise? What type of exercise? How long? Calculate Calories (link on slide 3) Remember: exercise = -calories

25. Day 4: Record Results Calculate total calories taken in Calculate total calories expended Subtract calories expended from calories taken in Did you meet your goal for day 4?

26. Day 5: Z-6 Breakfast Choose a breakfast option: Waffles (homemade) Omelet (2 large eggs, cheese, etc.) Whole wheat toast with peanut butter Cereal of your choice (plus milk) Hot breakfast bar (bacon, sausage, eggs, biscuits)

27. Day 5: You choose lunch and dinner You may choose anywhere you want for lunch and dinner. Remember you are a college student on a budget. You may choose a meal from a previous slide or pick one on your own. If you chose a fast food restaurant, you need to Google the restaurant and then nutrition ex. “Zaxby’s nutrition” Take into consideration: You are going to the bar with your friends later.

28. Day 5: Pub with friends You go out to a bar with your friends. What do you drink? Soda Water Assuming you are of age: Beer Shots Mixed drinks Wine

29. Did you snack today? Pick at least one snack to add into your calculator: Examples: Snickers Potato chips Fruit Granola Bar Coke Marathon Ice Cream

30. Did you exercise? What type of exercise? How long? Calculate Calories (link on slide 3)

31. Day 5: Record Results Calculate total calories taken in Calculate total calories expended Subtract calories expended from calories taken in Did you meet your goal for day 5?

32. Did you gain weight? Calculate your results for all five days and decide if you gained, lost or maintained weight Remember: the goal was to maintain 3,500 calories =1 pound What does this say about: Lifestyle? Eating habits? Exercise? Healthy choices?

33. Resources