Transcript Document

You Are What You Eat
Presented by:
Sara Campbell
Lauren Ireland
Karen Turgeon
Critical Health Issues with Will Stern
Spring 2001 PE313
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
• That means, if you eat a small bag of
M&M’s, then you would have to walk
the bases 54 times!
So What About this
M&M Stuff?
• Are you what you eat?
• The food you eat gives you energy, if
you don’t 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.
Making Sure You Don’t 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!
How We’re Gonna Help
• You will be able to count your
• You will know how to eat right at
• You will know what kind of snacks to
hide in your drawers!
You Will be Able to
Count Your Calories!
• You should know how many calories
your body needs daily
• From this you can also figure out
how much you should intake to lose
• In counting your calories, you should
know how to split up calories at each
• An average amount of calories
needed per day:
• Nonactive girls need 2200 or less
• Active girls need about 2800
• Nonactive guys need about 2600
• Active guys need 3800 or more
Want to Know What You
• Get out a piece of paper and a
pencil…and calculator
• We’re gonna tally up your daily caloric
• Do you know how much carbohydrates,
protein, and fat you need?
• You can figure that out too, follow along!
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)
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
Calories Your Body
Burns Per Pound
• Find Your Total
Activity Level
Number and find
the calories per
pound your
body burns
Male Female
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
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!
Counting Carbs
• High protein diets, say carbs are
bad…they’re 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, don’t eat below
18 grams of carbs for every 10 pounds
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
Pile on the Fat
• Okay, so don’t 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
So I Need that Much
• The fat grams calculated is the upper
end of your daily allowance
• One shouldn’t eat less than half the
total amount
• Beware, if you are consuming not
enough fat, your body will learn to
store fat, which isn’t good!
Split up Calories at
• 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
You Will Know How to
Eat Right at Covenant!
Click on a Weekly Food
Menu to View
• Week 1 menu
• Week 2 menu
• Week 3 menu
• Week 4 menu
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.
• Scrambled eggs
• English muffin
• Skim milk
• Orange juice
• Banana
• Total = 681 calories, 3 grams
fat, no saturated fat
• Carved ham
• Cauliflower
• Green bean casserole
• Grape juice
• Apple
• Total = 604 calories, 17 fat
grams, 5 saturated fats
• Yankee pot roast
• Scandinavian blend
• Black-eye peas
• Whole potatoes
• Skim milk
• Total = 523 calories, 12
fat grams, 4 saturated
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)
• Oatmeal with raisins
• Bagel with peanut
• Apple
• Orange juice
• Total = 619 calories,
11 fat grams
• Chicken Ala King with white rice
• Corn on the cob
• Broccoli cuts
• Banana
• Grape Juice
• Cottage cheese
• Total = 681 calories, 10 fat grams
• Turkey sandwich on whole
• Extra vegetables- sprouts,
olives, green peppers
• Sliced carrots
• Orange juice
• Total = 555 calories, 15 fat grams
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)
Will’s Choice
• Stern has the know
all of all the Great
Hall’s Good stuff
• Listed in the next
few slides are
suggestions of
meals that he eats
Will’s Breakfast Choices
• Waffles with syrup- no butter or
• Oatmeal with skim milk
• Skim milk/orange juice to drink
• Piece of fruit i.e. orange, banana, or
Will’s Lunch Choices
• 2 slices whole wheat bread
• Soup: vegetable, chicken & rice, or
• Roasted red potatoes
• Stewed tomatoes
• Cauliflower
Will’s Lunch Choices
• Black eye peas
• Cabbage
• Baked potato with olive and vinegar
• Grape juice, orange juice, or iced tea
Will’s Dinner Choices
• Yankee pot roast
• BBQ chicken
• Turkey with dressing
• Spinach
Will’s Dinner Choices
• Lima beans
• Yellow corn
• Northern beans
• Soup and/or baked potato
Recent Changes in ARA
• Smoothie Bar
• Deli Works
• Soup Bar
• Potato Bar
• Itza Pizza
Smoothie Bar
• Mangoes,
• 100% fruit juice
used as well as
low-fat vanilla
Potato Bar
• Now available at
lunch and dinner
• Very healthy don’t pile on the
butter, cheese,
and sour cream
• Try salsa as a
topping - it’s
healthy and tasty!
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!
Deli Works
• Deli works is
more like a
• Large variety of
breads - choose
100% whole wheat
• Use mustard
instead of
Itza Pizza
• Itza Pizza has
thicker, better
tasting crusts!
• Pizza’s OK to eat but in
• Each slice has
about 358 calories
Foods to Stay Away from
in the Great Hall
• Hot chicken salad
– Has a whopping 764 calories and 57 grams of fat!
• Italian sausage sandwich
– Has 997 calories and 53 grams of fat!
• Hot ham and cheese sandwich
– Has 914 calories and 43 grams of fat!
• Lasagna
– Has 867 calories and 39 grams of fat!
These are Definitely Things
You Want to Stay Away From
• Italian sausage, French fries, and burgers
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
More Tips
• Avoid creamy sauces, like alfredo,
and go for marinara sauce instead
• On salads, avoid salad dressing;
instead use oil and vinegar
• Don’t eat a dessert at every meal!
You Will Know What
Kind of Snacks to Hide
in Your Drawers!
You Should Eat Foods
Rich in Antioxidants
• Deliberately include vitamin A, C, E and
selenium in your diet
• Vitamin A- carrots, dark green veggies
• Vitamin C- citrus fruits
• Vitamin E- dark leafy veggies
• Selenium- Brazil nuts, garlic, whole grain
Good Snacks to Eat
• Frozen fruit juice bars
• Light popcorn
• Baked Potato chips
• Fig Newtons
• Dried fruits, fresh fruits and veggies
More Good Snacks to
• Wassa bread
• Peanuts and other nuts
• Licorice with natural sweetener
• Pretzels
• Chocolate - a small amount
Nutrition Label Facts
• Check serving size - it’s not always
the amount you would really eat
• Make sure the first ingredient of
bread is NOT “Bleached or Enriched
• Stay away from foods that have
partially hydrogenated oils in the first
few ingredients…buttery popcorn
tends to have this
5 Hot Health Topics
• Flaxseed
• Soy
• Omega-3 Fatty Acids
• Tea
• Calcium
• Protects 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
• Lowers blood pressure
• Decreases risk of cancer
• Reduces menopause side effects
• Men who take soy seem to have a
lower rate of prostrate cancer
• Tofu, soy milk, soy flour, soy cheese,
are all ways of getting soy
Omega-3 Fatty Acids
• Lowers risk of death from heart
disease and may ease the pain of
rheumatoid arthritis
• Stabilizes the heart’s muscle cells,
which prevents interruptions in
heart-pumping rhythm
• Found in fatty fish, green leafy
vegetables, nuts, canola oil, tofu, and
• Helps 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 best
• Don’t put milk in your tea, the protein
in it can bind to the antioxidants that
makes them unavailable to body
• Protects against osteoporosis &
kidney stones, among other things
• Get your calcium from foods instead
of supplements to help fight against
kidney stones
• Yogurt, cheese, canned salmon, and
sardines with bones are all good
So What are You Waiting For?
• Now you know how many calories
you should eat
• You also know that it is possible to
eat right on campus
• And you know what good foods to
include in your diet
You know how to eat healthy, so
go out and do it!