Nutrition Energy Balance

But first, who remembers the four factors that contribute to how a person’s body looks, or the shape of a person’s body?  Heredity: includes body fat distribution, length of bones, width of shoulders, muscle definition, etc  Posture, or how one carries oneself  Amount of body fat  Muscle tone Of the four factors what do you have an influence on?

What is the formula for weight management? Food & beverage intake + energy output = weight What is the unit of measure for what we eat and drink? Calories-they are a unit of measure to convert food into energy The parts of food that are beneficial are called nutrients Proteins & Carbohydrates= 4 calories/gram Fats= 9 calories/gram What is a person’s calorie budget? Total calories right for a person’s age, height, weight, gender and activity level needed to perform normal functions, grow, be active and repair itself. Vitamins & Minerals= 0 calories/gra m What are your nutrient “best buys”. With in the calorie budget are the “essentials”. What are the “essentials”? Foods from each food group lowest in fat with no added sugar. This is the minimum calories required to meet your nutrient needs.

Discretionary Calories What does it mean when a movie says, “Parental Discretion is advised”? It’s a choice. What would allow you to be able to “spend” more calories on “extras” or luxuries like solid fats, added sugars, or more food from any food group? Making good food choices and being active.

How many Discretionary Calories do I get? Usually a SMALL amount like calories. What if you’re more active? What if you’re less active? Personally…

Nutrient Dense Foods What does the word “dense” mean? Full, compact Nutrient dense therefore is ? Foods with greater amount of nutrients and fewer calories. Where do you find N.D. foods on the food pyramid? At the bottom where the bands are wider. Eat more. Example: Apple vs. sweetened apples in apple pie Apple vs. sweetened apples in apple pie Which foods do we need to watch carefully? Foods at the top of the pyramid: less nutrients, more fat/sugar. Sugars & starches of snack foods, candy, pop are called empty calories due to little calorie value

Why is food variety important? Different foods contain different nutrients- by eating a variety, you’ll more likely get what? All the nutrients you need. You need to eat the rainbow Lack of nutrients leads to what? Disease

Why is knowing how to read a food label important? So you that you are getting- Food groups lowest in calories & are nutrient dense? F & V Food groups with most caloric variety? Meat & beans, grains, milk. Food groups requiring planning for good choices because of fat content? Meat & beans, milk.

Fats Is necessary and is best obtained through what source? Plants not animal What are the different types of fats? Saturated fat  Solid at room temperature 4 legged Trans  Solid at room temperature Hydrogenated, partially hydrogenated or shortening Unsaturated Unsaturated Liquid at room temperature Vegetable oils, salad dressings, nuts & fish oil Fish: salmon, sardines, tuna, trout

Carbohydrates Types: Dietary fibers Sugars Starches Sources: Breads, Pasta, Rice Cereal Fruits Veggies

Carbohydrate Info Fiber helps: Promotes bowel regularity, reduces risk of colon cancer and cholesterol levels Sugars & Starches of snack foods : Empty calories- little caloric value

Proteins Sources: Meat, beans, nuts, seeds, fish, poultry and daily Should be 10 to 20% of your daily caloric intake

How to read a food label? Find in this product: The number of serving sizes The calories per serving size. The fat content Carbohydrates The fiber and protein content A balance of diet and exercise keeps the body healthy. A diet high in calories and low in key nutrients can increase a person’s risk for heart disease, cancer, stroke, osteoporosis, obesity, an more. Make sure you eat sugars, and sodium in moderation

Now lets get it to work, MENU PLANNING! How do you know, how many calories YOU would need to maintain your weight while being active?

SoFAS Solid Fats: Fats that are solid at room temperature Butter, fat in meat, lard, chicken skin, whole milk and regular cheese, pizza Added Sugars: sugars added to foods Junk= fruit drinks, candy, pop, grain desserts, dairy desserts. Replace them with fresh fruits, vegetables, whole grains, & legumes. This will increase fiber & nutrients and lower calories too.