Transcript Calories and Food Guide Pyramid

Calories:
Calories are what
provide your body with energy to
function, and unused calories turn
into fat.
Unused calories cause weight gain.
Food Balance Equations
• To maintain weight:
– Calories in Must = Calories Out
• To gain weight:
– Calories In > Calories Out
• To lose weight:
– Calories In < Calories Out
3,500 Calories = 1 Pound
Use of Person’s
Energy
Requirements
1. Resting Metabolic Rate
2. Digestion
3. Physical Activity
55-75%
5-15%
10-14%
** All of this makes up your metabolism (the chemical process by
which your body breaks down food to release this energy)
Food Pyramid
Dietary guidelines
recommend teenagers
are MODERATELY
active for 60 minutes
on most days!!!
Make Smart Food Choices
• At least ½ of grains should be whole grains
– Oatmeal, whole wheat bread, brown rice
• Vary your veggies
– Dark-green, leafy veggies
» Broccoli and Spinach
– Orange vegetables
» Carrots and Sweet Potatoes
– The more colorful the veggies are, the more nutritious they are
• Eat more fruits (drinking juice doesn’t count)
• Eat calcium rich foods
– Low-fat or fat-free milk, yogurt, cheese
• Eat protein-rich foods
– Fish, chicken, lean meats, eggs, nuts, seeds, beans
– When choosing meat, choose lean cuts and meats that are baked,
broiled, or grilled rather than fried
How To Portion Your Plate
• Veggies/Fruit
– Make this half of your plate
– Have a wide variety of color
• Dairy
– Switch to skim or 1%
• Grains
– Make at least half of your grain whole grains
– Make sure ingredient list has whole grain listed first
• Protein
– Try to include seafood at least twice a week
– Include beans
– Make sure portions are small and lean
Other Things to Think
About
• Choose food and drink with little or no
added sugar
• Look out for sodium in foods you buy
• Eat fewer foods that are high in solid fat
• Enjoy your food, but eat less
• Cook more often at home
• Avoid extra fat