Calories…What are They?

1. Calories…What are They? • It is a measurement for the amount of energy in the food we eat. • Calories are found in all the foods we eat, some foods have more calories than others… • -- Fruits -- Grains -- Baked foods -- Fried foods How many calories do you need? - The big question that needs to be answered first is do you need to lose / gain / maintain you weight? ***Is you weight a healthy weight? How do you know? - How many calories do you need to stay healthy? ***Check you BMI! The nurse has done this for all of you…. You can estimate online.

2. Caloric Intake –vs- Expenditure • Balancing the amount of calories consumed –vs- those burned through exercise. • Calories are found in all the foods we eat, some foods have more calories than others… • -- Fruits -- Grains -- Baked foods -- Fried foods • 3500 calories per pound of body fat • -If you want to lose a pound of fat you need to “burn” 3500 more calories than you consume…what are the issues/concerns with this? • How hard is it to burn calories? It is more difficult to burn calories than consume them… • How many calories do we burn through activity? Depends on activity, fitness levels, intensity… • How long does it take to burn calories? Depends on activity, fitness levels, intensity… • How many calories do you consume? Your diet! • What's the best way to burn calories? Activities that require large muscle groups, 30 min., 5x’s week…Aerobic activity Caloric Intake Caloric Expenditure

3. Are You Interested in Losing Body Fat? • STEP #1: • You have found your BMI, now check your body fat% • What is Body Fat %? The ratio of fat to lean muscle mass (bone/muscle/soft tissue…) • Why is it important to know body fat? Why not just your weight? • ***Muscle –vs- Fat??? Is there a difference? • ***You should periodically check your B.F.%. So you know if you are making • progress • Ex) – After 1 month lifting 5 days a week (various lifts and altering target • muscle groups) with cardio work mixed in you notice minimal weight • difference(s)… What could be a possible reason for this dilemma? • ***Can body fat measurements help explain the issue? • Body Fat Examples

4. Are You Interested in Losing Body Fat? • STEP #2: • Keep a log of what you eat to see how many calories you are consuming (we already know that losing weight is going to be a balancing act (combo of change in diet and exercise)) ***Ill bet this is a shock to some!! • Gather Information on how many calories you should consume based on age, weight, gender, exercise levels. This will help you set goals for your total daily caloric intake. • *****DO YOU KNOW WHER TO FIND CALORIC INFO****** • Record how many calories you are consuming during the day to get an accurate count. This is basically a food log… • Example Logs • 1) Simply write this all down on a piece of paper. See Printable Food Log. • 2) You could do this easily on your cell phone, Ipod, Ipad… • ***What’s the point in knowing daily caloric consumption? Caloric Intake Caloric Expenditure

5. Are You Interested in Losing Body Fat? • STEP #3: • Now we need to know how many calories we are burning each day! • WHY • - It’s a balancing act… to lose weight you must burn more calories then • you consume! You need to know how many calories are burnt during • ALL activities so you can compare what you consume in your diet to • what you burn daily • HOW? • Use a website with a list of activities and the calories burnt per hour burning through exercise… • There’s an APP for that!

6. What Do You Eat? What do you eat? You can access multiple online sites to access the nutritional information for the food you are eating Pizza Hut McDonalds Sheetz • What do you do if you cannot find a site for the establishment • you are dining at??? Subway Fox’s

7. Let’s Eat! Here are a few “typical meals” Breakfast anyone? -SausMcMuffin -450 -Bac/Egg/Chs -480 -Saus Biscuit -510 -Chrispy Ranch -350 Snack Wrap -Delux Breakfast -1150 McCorinary - Free Big Mac – 540 Large Fries – 500 Large Coke – 310 Apple Pie - 250 Total -1600 Grilled Chix -530 Club Large Fries – 500 Large Coke – 310 Apple Pie - 250 Total -1890 ¼ Pounder – 410 Large Fries – 500 Large Coke – 310 Apple Pie - 250 Total -1470 McNuggets(6)– 280 Large Fries – 500 Large Coke – 310 Apple Pie - 250 Total -1340 S.W. Salad– 320 Large Fries – 500 Large Coke – 310 Apple Pie - 250 Total -1380

8. Let’s Eat! Here are a few “typical meals” • Nachos Cheese (513 Cal) • - Cheese • Plain Hot Dogz(287 Cal) • 1 Dog • Lg Strawberry Lemonade(371 Cal) • Total = 1171 • Grilled Chicken Salad (390 Cal) • - Lettuce • Pickle • Shredded Cheese • Ranch • Tomato • Green Pepper • Tomato • Onion • Plain Pretzel (450 Cal) • Small Bag Chips • 20 oz Orange Gatorade (122 Cal) • Total = 962 • 6” Turkey Sub (550 Cal) • - Lettuce • Pickle • Provolone Cheese • Mayo • Tomato • Green Pepper • Ruffles Cheddar Chip (300 Cal) • Small Bag Chips • 20 oz Coke (240 Cal) • Total = 1090

9. Let’s Eat! Here are a few “typical meals” • Chix Bacon Ranch (540Cal) • *****This only includes bread, ranch, cheese, chicken, bacon**** • *****Flat Bread • Cookies (220Cal) • Chocolate Chip • 20 oz Coke (240 Cal) • Total = 1000 • Chix Bacon Ranch (570 Cal) • *****This only includes bread, ranch, cheese, chicken, bacon**** • *****Italian Herb Cheese • Cookies (220Cal) • Chocolate Chip • 20 oz Coke (240 Cal) • Total = 1030 • 6” Meatball Sub (480 Cal) • *****This only includes bread, meatballs***** • Bag Original Lays Chips(230 Cal) • Small Bag Chips • 20 oz Coke (240 Cal) • Total = 950 The spokesman, Jared Fogel’s “Tour de Pants”