Individual Caloric and Nutritional Needs Students will compare and contrast caloric and nutritional needs for people of different genders, activity levels, and stages of life, and describe the effects of too many or too few calories in a diet.

Body Mass Index (BMI) Used to measure and evaluate body weight. BMI is the ratio of your weight to your height. Determines if your weight falls within a healthy range or indicates that you are obese, overweight, or underweight.

Body Mass Index (BMI) Calculations Step 1: Multiply your height (in inches) by your height (in inches) — that is, square your height in inches. Step 2: Divide your weight (in pounds) by the result of step 1. Step 3: Multiply the result from step 2 by 703.

Body Mass Index (BMI) Categories The BMI categories below are general for all ages and genders. Underweight = < 18.5 Normal weight = 18.5 − 24.9 Overweight = 25 − 29.9 Obese = BMI of 30 or greater

Other Ways to Evaluate Weight Body fat analysis is a measure of how much body fat you have as compared to muscle and bones.  Waist circumference is determined by wrapping a measuring tape snugly around your waist.  This measurement indicates your amount of abdominal fat.  A measurement above 40 inches for men and above 35 inches in women indicates overweight. 

Weight Risks Overweight - increases your chances of developing high blood pressure, type 2 diabetes, asthma, and some cancers.  Underweight - can lead to health problems such as anemia, heart irregularities, and malnutrition.  Malnutrition occurs when a person does not eat foods rich in the essential nutrients for an extended period of time. It can also result in disease, infection, and even starvation. 

Part 1 - Your Caloric Needs Calculate your caloric needs by visiting https://www.freedieting.com/calorie-calculator Log on to Choose MyPlate at https://www.choosemyplate.gov/ to research and answer the following; What is MyPlate and what food groups are included? Research each of the 5 food groups, be sure to include a list of foods from each food group and the recommended daily amounts you should consume each day. What changes do you need to make in your diet? What are your nutritional goals?

Part 2 - Food Tracker App Research Research three different food & exercising tracking apps. Start your search with “food tracker app”. Enter comparison information into the provided chart. The chart information includes; Name of app (____/3 pts) App Logo/Thumbnail – insert app logo/thumbnail into chart or print and glue on. (____/3 pts) Cost – is there a cost or is the app free? (____/3 pts) Features – what can the app do? (____/6 pts) Strengths – what are the strong application points of the app. (____/6 pts) Weaknesses – where does the app fall short? (____/6 pts) Reviews – include one positive and one negative review. Which is more helpful? (____/6 pts) Rating – what is the five star rating for the app? (____/3 pts) Which app will you use to track your nutritional intake? Why did you select this app over the other two? Explain in a full paragraph (5-8 sentences) with examples of features/strengths/weaknesses of others. (____/9 pts) POINTS ______/45 pts.

Physical Activity on Caloric Intake How active or sedentary you are determines how many calories you should consume daily to maintain a healthy weight.  Nutrition facts labels on packaged foods list nutrients based on a 2,000- or 2,500- calorie daily diet.  

Calculating your Caloric Intake Age Gender Height Weight Activity level https://www.freedieting.com/calorie-calculator  

Fats and their Effect on the Heart Two types of fats, saturated and unsaturated. A high intake of saturated fat can cause severe damage to the heart. Saturated fats are most abundant in animal fats. Beef, pork, egg yolks, and dairy foods are higher in saturated fats than chicken or fish. Unsaturated fats, on the other hand—such as olive, corn, canola, or soybean oil—actually seem to decrease the risk of heart disease. Still, you should keep your total fat intake low.

Healthy Diet Tips Cut down on red meat, salt, sugar. Go with plants. Focus on food, not grams. You should not worry about specific serving sizes or grams of food. The food plate is a simple, general guide to how you should eat. You should have plenty of vegetables, fruits, and whole grains. Use healthy oils, such as olive oil and canola oil for cooking. Whether you’re a vegan or a meat-eater, have a healthy range of vegetables, fruits, and whole grains. If you eat meat, fish and poultry are the best choices.