1. You Are What You Eat Presented by: Sara Campbell Lauren Ireland Karen Turgeon Critical Health Issues with Will Stern Spring 2001 PE313

2. M&M Analogy For every M&M that you eat, you would have to walk the bases on a baseball field one time to burn off the calories. That means, if you eat a small bag of M&Ms, then you would have to walk the bases 54 times!

3. So What About this M&M Stuff? Are you what you eat? The food you eat gives you energy, if you dont use the food you eat…it is stored…too much storage is bad You should pay attention to the food you put in your body.

4. Making Sure You Dont Eat One Too Many M&Ms Definition of Calories: a unit that expresses the energy-producing value of food If you eat more calories than you burn, you will gain weight!

5. How Were Gonna Help You? You will be able to count your calories!You will be able to count your calories! You will know how to eat right at Covenant!You will know how to eat right at Covenant! You will know what kind of snacks to hide in your drawers!You will know what kind of snacks to hide in your drawers!

6. You Will be Able to Count Your Calories!

7. You should know how many calories your body needs dailyYou should know how many calories your body needs daily From this you can also figure out how much you should intake to lose weightFrom this you can also figure out how much you should intake to lose weight In counting your calories, you should know how to split up calories at each mealIn counting your calories, you should know how to split up calories at each meal

8. An average amount of calories needed per day:An average amount of calories needed per day: Nonactive girls need 2200 or lessNonactive girls need 2200 or less Active girls need about 2800Active girls need about 2800 Nonactive guys need about 2600Nonactive guys need about 2600 Active guys need 3800 or moreActive guys need 3800 or more

9. Want to Know What You Need? Get out a piece of paper and a pencil…and calculator Were gonna tally up your daily caloric intake Do you know how much carbohydrates, protein, and fat you need? You can figure that out too, follow along!

10. First Calculate Your Daily Activity Level Your Daily Life Apart From Exercise 0 = very little daily activity (couch potato) 1 = light activity (office work) 2 = active, but not strenuous (teacher) 3 = moderate manual labor (construction) 4 = strenuous labor (digging ditches) REMEMBER THIS NUMBER...

11. Next, Your Exercise Life Activity Level You will add this number to the number you were to remember: 0 = no regular exercise 1 = irregular to light exercise 2 = occasional moderate exercise 3 = regular moderate to vigorous exercise 4 = participation in serious athletic training AND YOUR GRAND TOTAL IS...

12. Calories Your Body Burns Per Pound Find Your Total Activity Level Number and find the calories per pound your body burns

13. How Many Calories Should You Intake to Maintain? Multiply the number of calories per pound your body burns by your weight: Example: A male with an activity level of 4 burns 17 calories per pound. If he weighs 170 pounds. Then: 17 x 170 = 2890 calories to maintain current weight

14. How Many Calories Should You Eat to Loose Weight? A weekly deficit of 3,500 calories can result in the loss of 1 lb.. That means cutting back 500 calories a day burns off a pound a week Pretty, tough, huh? Try exercising…that will increase the amount of calories you burn!

15. Counting Carbs High protein diets, say carbs are bad…theyre NOT You should eat 23 grams of carbs for every 10 pounds of body weight The 170 pound guy should eat 390 carbs daily For those losing weight, dont eat below 18 grams of carbs for every 10 pounds

16. Stack up on Protein Exercising? Protein is used up more quickly in active bodies One should average between 4.5 and 9 grams of protein for every 10 pounds of weight The 170 pound guy should intake around 102 grams of protein

17. Pile on the Fat Okay, so dont really pile it on, but here is what you need… Add the number of carbs and protein grams already calculated Multiply this by 4 and Subtract from your total amount of calories Divide by 9. This is your total fat grams!

18. So I Need that Much FAT? The fat grams calculated is the upper end of your daily allowance One shouldnt eat less than half the total amount Beware, if you are consuming not enough fat, your body will learn to store fat, which isnt good!

19. Split up Calories at Meals 35% of Daily Calories before 10 a.m. Eat another 35% between 10 a.m. and 3 p.m. Eat the remaining 30% before 8 p.m. Stay away from late-night snacking

20. You Will Know How to Eat Right at Covenant!

21. Click on a Weekly Food Menu to View Week 1 menu Week 2 menu Week 3 menu Week 4 menu

22. Balanced Food Plan for Eating in the Great Hall The next few slides are examples of healthy meals from the Great Hall 1800-2000 Calorie Diet plan You should eat from 26-45 fat grams a day.

23. Breakfast Scrambled eggs English muffin Skim milk Orange juice Banana Total = 681 calories, 3 grams fat, no saturated fat

24. Lunch Carved ham Cauliflower Green bean casserole Grape juice Apple Total = 604 calories, 17 fat grams, 5 saturated fats

25. Dinner Yankee pot roast Scandinavian blend Black-eye peas Whole potatoes Skim milk Total = 523 calories, 12 fat grams, 4 saturated fats

26. Total for the Day Total calories for this day = 1808 Total fat grams = 32 Total saturated fats = 9 Add a little extra calories/fat for snacks or condiments (except what is listed)

27. Breakfast Oatmeal with raisins Bagel with peanut butter Apple Orange juice Total = 619 calories, 11 fat grams

28. Lunch Chicken Ala King with white rice Corn on the cob Broccoli cuts Banana Grape Juice Cottage cheese Total = 681 calories, 10 fat grams

29. Dinner Turkey sandwich on whole wheat Extra vegetables- sprouts, olives, green peppers Sliced carrots Orange juice Total = 555 calories, 15 fat grams

30. Total for the Day Total calories for this day = 1855 Total fat grams = 36 grams Add a little extra calories/fat for snacks or condiments (except what is listed)

31. Wills Choice Stern has the know all of all the Great Halls Good stuff Listed in the next few slides are different suggestions of meals that he eats himself!

32. Wills Breakfast Choices Waffles with syrup- no butter or sprinkles Oatmeal with skim milk Skim milk/orange juice to drink Piece of fruit i.e. orange, banana, or apple

33. Wills Lunch Choices 2 slices whole wheat bread Soup: vegetable, chicken & rice, or tomato Roasted red potatoes Stewed tomatoes Cauliflower

34. Wills Lunch Choices Continued Black eye peas Cabbage Baked potato with olive and vinegar Grape juice, orange juice, or iced tea

35. Wills Dinner Choices Yankee pot roast BBQ chicken Turkey with dressing Spinach

36. Wills Dinner Choices Continued Lima beans Yellow corn Northern beans Soup and/or baked potato

37. Recent Changes in ARA Smoothie Bar Potato Bar Deli Works Itza Pizza Soup Bar

38. Smoothie Bar Mangoes, raspberries, peaches, blueberries 100% fruit juice used as well as low-fat vanilla yogurt

39. Potato Bar Now available at lunch and dinner Very healthy - dont pile on the butter, cheese, and sour cream Try salsa as a topping - its healthy and tasty!

40. Soup Bar The soup bar is now right next to the Deli Works Stay away from the creamy soups, and enjoy the vegetable soup instead!

41. Deli Works Deli works is more like a Subway Large variety of breads - choose 100% whole wheat Use mustard instead of mayonnaise

42. Itza Pizza Itza Pizza has thicker, better tasting crusts! Pizzas OK to eat - but in moderation Each slice has about 358 calories

43. Foods to Stay Away from in the Great Hall Hot chicken salad – Has a whopping 764 calories and 57 grams of fat! Lasagna Hot ham and cheese sandwich Italian sausage sandwich – Has 867 calories and 39 grams of fat! – Has 914 calories and 43 grams of fat! – Has 997 calories and 53 grams of fat!

44. These are Definitely Things You Want to Stay Away From Italian sausage, French fries, and burgers

45. Tips on Eating Right in the Great Hall Drink skim milk instead of 2% Drink more juices and water, and stay away from soft drinks Eat chicken or fish instead of fatty red meats

46. More Tips Avoid creamy sauces, like alfredo, and go for marinara sauce instead On salads, avoid salad dressing; instead use oil and vinegar Dont eat a dessert at every meal!

47. You Will Know What Kind of Snacks to Hide in Your Drawers!

48. You Should Eat Foods Rich in Antioxidants Deliberately include vitamin A, C, E and selenium in your dietDeliberately include vitamin A, C, E and selenium in your diet Vitamin A- carrots, dark green veggiesVitamin A- carrots, dark green veggies Vitamin C- citrus fruitsVitamin C- citrus fruits Vitamin E- dark leafy veggiesVitamin E- dark leafy veggies Selenium- Brazil nuts, garlic, whole grainSelenium- Brazil nuts, garlic, whole grain

49. Good Snacks to Eat Frozen fruit juice barsFrozen fruit juice bars Light popcornLight popcorn Baked Potato chipsBaked Potato chips Fig NewtonsFig Newtons Dried fruits, fresh fruits and veggiesDried fruits, fresh fruits and veggies

50. More Good Snacks to Eat Wassa breadWassa bread Peanuts and other nutsPeanuts and other nuts Licorice with natural sweetenerLicorice with natural sweetener PretzelsPretzels Chocolate - a small amountChocolate - a small amount

51. Nutrition Label Facts Check serving size - its not always the amount you would really eatCheck serving size - its not always the amount you would really eat Make sure the first ingredient of bread is NOT Bleached or Enriched flourMake sure the first ingredient of bread is NOT Bleached or Enriched flour Stay away from foods that have partially hydrogenated oils in the first few ingredients…buttery popcorn tends to have thisStay away from foods that have partially hydrogenated oils in the first few ingredients…buttery popcorn tends to have this

52. 5 Hot Health Topics FlaxseedFlaxseed SoySoy Omega-3 Fatty AcidsOmega-3 Fatty Acids TeaTea CalciumCalcium

53. Flaxseed Protects against breast cancer, acts as an antioxidant, and is a great source of soluble fiber - which lowers blood pressureProtects against breast cancer, acts as an antioxidant, and is a great source of soluble fiber - which lowers blood pressure Whole seeds can be sprinkled on salads, yogurt, and other food dishes.Whole seeds can be sprinkled on salads, yogurt, and other food dishes.

54. Soy Lowers blood pressureLowers blood pressure Decreases risk of cancerDecreases risk of cancer Reduces menopause side effectsReduces menopause side effects Men who take soy seem to have a lower rate of prostrate cancerMen who take soy seem to have a lower rate of prostrate cancer Tofu, soy milk, soy flour, soy cheese, are all ways of getting soyTofu, soy milk, soy flour, soy cheese, are all ways of getting soy

55. Omega-3 Fatty Acids Lowers risk of death from heart disease and may ease the pain of rheumatoid arthritisLowers risk of death from heart disease and may ease the pain of rheumatoid arthritis Stabilizes the hearts muscle cells, which prevents interruptions in heart-pumping rhythmStabilizes the hearts muscle cells, which prevents interruptions in heart-pumping rhythm Found in fatty fish, green leafy vegetables, nuts, canola oil, tofu, and flaxseedFound in fatty fish, green leafy vegetables, nuts, canola oil, tofu, and flaxseed

56. Tea Helps keep cholesterol from clogging arteries, protects against cell damage which causes cancer of skin, gastrointestinal tract, and other areas of bodyHelps keep cholesterol from clogging arteries, protects against cell damage which causes cancer of skin, gastrointestinal tract, and other areas of body Black and green teas are the bestBlack and green teas are the best Dont put milk in your tea, the protein in it can bind to the antioxidants that makes them unavailable to bodyDont put milk in your tea, the protein in it can bind to the antioxidants that makes them unavailable to body

57. Calcium Protects against osteoporosis & kidney stones, among other thingsProtects against osteoporosis & kidney stones, among other things Get your calcium from foods instead of supplements to help fight against kidney stonesGet your calcium from foods instead of supplements to help fight against kidney stones Yogurt, cheese, canned salmon, and sardines with bones are all good things!Yogurt, cheese, canned salmon, and sardines with bones are all good things!

58. So What are You Waiting For? Now you know how many calories you should eatNow you know how many calories you should eat You also know that it is possible to eat right on campusYou also know that it is possible to eat right on campus And you know what good foods to include in your dietAnd you know what good foods to include in your diet You know how to eat healthy, so go out and do it!