1. Energy Balance

2. Project Sponsors
USDA project funded through the Supplemental Nutrition Assistance Program
School District of Philadelphia
Department of Nutrition Sciences, Drexel University

3. Basic Maintenance Check

4. How Do I GET Energy? What provides energy for our body?
Food
How do we measure energy in our food?
Calories
What nutrients in food provide calories?
Carbohydrates
Protein
Fat

5. How Do I USE Energy? 1. Basal Metabolism energy to stay alive
2. Physical Activity energy needed to move our muscles on purpose
3. Thermic Effect of Food energy needed for digestion

6. Energy In and Energy Out
There are many contributors to childhood overweight. Many parents may believe that their child is overweight because of their genes or because of their cultural or ethnic background. However you must remind them that the only way that a student becomes overweight is when they are in energy imbalance: when more calories come in than go out, you gain weight.
To shift that balance you can do one of two things, or a combination: eat fewer calories, burn more calories, or do a combination of both. (Show scale and describe activity that could be used with students.)
Today we are going to explore primarily the energy in side of the equation.

7. Energy In

8. Carbohydrates: Provide energy Simple Sugars
2. Complex Carbohydrates (starches)

9. Protein Choose Wisely: Important for: Fish, shellfish, lean meats
Trim fat and remove skin
Limit high fat processed meats
Choose beans, nuts, & seeds
Muscle growth and repair
Building material for many body tissues

10. FAT
EAT MORE:
Needed for energy storage and vitamin absorption
Unsaturated Fat
Vegetable oils, nuts, and fish
EAT LESS:
Can raise cholesterol and increase risk of heart disease
Saturated Fat
High fat dairy, fatty meats
Trans Fat
Fried food & baked goods

11. Estimated Calorie Needs
Activity Level
Gender
Age
Sedentary
Moderately Active
Active
Female
14-18
1800
2000
2400
Male

12. A Typical Day? ENERGY IN = 2000 Calories DINNER BREAKFAST
Steak and potatoes:
4 ounces broiled beef steak
2/3 cup mashed potatoes made with milk and 2 tsp tub margarine
½ cup cooked green beans
1 tsp tub margarine
1 tsp honey
1 ounce whole wheat roll
Frozen yogurt and berries:
½ cup frozen yogurt (chocolate)
¼ cup sliced strawberries
Beverage: 1 cup fat-free milk
SNACKS
1 cup frozen yogurt (chocolate)
BREAKFAST
Cold cereal:
1 cup shredded wheat
½ cup sliced banana
½ cup fat-free milk
1 slice whole wheat toast
2 tsp all-fruit preserves
Beverage:
1 cup fat-free chocolate milk
LUNCH
Turkey sandwich
1 whole wheat pita bread (2 oz)
3 ounces roasted turkey, sliced
2 slices tomato
¼ cup shredded lettuce
1 tsp mustard
1 Tbsp mayonnaise
½ cup grapes
Beverage: 1 cup tomato juice
ENERGY IN =
2000 Calories

13. Energy Out

14. How Do I Use Energy? 1. Basal Metabolism energy to stay alive
(about 60%)
2. Physical Activity energy needed for muscular work
(about 30-40%)
3. Thermic Effect of Food energy needed for digestion
(about 10%)

15. Why is Physical Activity Important?
Being physically active can help you:
Increase your chances of living longer
Feel better about yourself
Decrease your chances of becoming depressed
Sleep well at night
Move around more easily
Have stronger muscles and bones
Stay at or get to a healthy weight
Be with friends or meet new people
Enjoy yourself and have fun
The next series of slides explores the benefits of increasing physical activity as part of an overall weight loss or control program, or as a general strategy for improving your lifestyle. Physical activity can improve your general cardiovascular health as well as help you feel better because it:
Boosts energy
Helps you cope with stress
Improves self-image
Increases resistance to fatigue
Helps counter anxiety and depression
Helps you relax and feel less tense
Improves your ability to fall asleep and sleep well
Provides an easy way to share time with friends or
family and an opportunity to meet new friends

16. Physical Activity and Your Health
When you are not physically active, you are more likely to:
Get heart disease
Get type 2 diabetes
Have high blood pressure
Have high blood cholesterol
Have a stroke

17. 2008 Physical Activity Guidelines
For 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 on 3 days of each week and bone- strengthening activity on 3 days of each week

18. Types of Physical Activity
Aerobic
Moving continuously in a rhythm
Make 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
Enhance physical stability and flexibility, which reduces risk of injuries
Gentle stretching, dancing, yoga, martial arts, and t’ai chi

19. Intensity of Physical Activity
Moderate
Vigorous
Biking
Hiking
Rollerblading
Brisk Walking
Running
Jumping rope
Sports like soccer, hockey, basketball, swimming, and tennis *
This slide shows the calories burned during strenuous and very strenuous activity.

20. So what happens when… Energy In  Energy Out

21. Consuming extra calories over time
How Weight Gain Happens
Consuming extra calories over time
weight gain
Talking Points:
Marion Nestle, in her book, Food Politics, noted that between 1970 and the late 1990s the daily food supply in America increased by 500 calories. Although the food supply is an overestimation of what people consume, dietary intake surveys show an average increase of more than 200 calories per day. Such small increases in calories can translate into significant weight gain unless there is a change in physical activity or metabolism.
Possible Activities:
Ask the audience to discuss if they think they are eating 200 more calories a day than they did 15 years ago. If so, what is the source of those calories?

22. Activities How Much Do I Need? Plan a Menu for a Day
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