Project Sponsors • USDA project funded through the Food Stamp Program • School District of Philadelphia • Nutrition Center, Department of Bioscience & Biotechnology Drexel University Funded by the PENNSYLVANIA NUTRITION EDUCATION TRACKS, a part of USDA’s Food Stamp Program. To find out how the Food Stamp Program can help you buy healthy foods, contact the PA Department of Public Welfare’s tool-free helpline at 800-692-7462. This institution is an equal opportunity provider and employer.
How Do I GET Energy? What provides energy? Food or Calories What in food provides calories? • Carbohydrates • Protein • Fat
How Do I USE Energy? 1. Basal Metabolism energy to stay alive 2. Physical Activity energy needed for muscular work 3. Thermic Effect of Food energy needed for digestion
Provide energy Carbohydrates: Simple Sugars 2. Complex Carbohydrates (starches) Dietary Fiber Which foods do you think have fiber??
Protein Choose Wisely: Important for: • Fish, shellfish, lean meats • Trim fat and remove skin • Limit high fat processed meats • Choose beans • Muscle growth and repair • Building material for many body tissues
The GOOD Needed for energy and vitamin absorption The BAD Can raise cholesterol and increase risk for heart disease FAT • Unsaturated Fat • Vegetable oil, olive oil, nuts and fish • Saturated Fat • High fat dairy, fatty meats, fast food • Trans Fat • Fried food & baked goods
How Much Do I Need? • Males and Females (age 9-18): • Carbohydrates 25-65% of total calories • Protein 10-30% of total calories • Fat 25-35% of total calories
Estimated calorie needs (Energy)
Breakfast: 2 cups Cheerios ENERGY IN 1 cup Low Fat Milk 1 Banana 480 calories 1 cup of OJ Lunch: Quarter Pounder 1340 calories Large Fries Large Soda Dinner: 3 Slices of Pizza 680 calories Large Soda TOTAL CALORIES = 2500 calories
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%)
Why is Physical Activity Good? Help you feel better because it: • Boosts energy • Helps you deal with stress • Makes you feel good about yourself • Increases resistance to fatigue • Helps counter anxiety and depression • Helps you fall asleep and sleep well • It’s a great way to hang out with friends or • family
Calories Burned During Physical Activities Activity Calories Burned in an Hour Man Woman Light Activity: Cleaning house 300 240 Playing baseball Moderate Activity: Walking briskly (3.5 mph) 460 370 Biking (5.5 mph) Dancing Playing basketball Dietary Guidelines for Americans, USDA,DHHS, 3rd edition, 1990 (adapted from McArdle et al., “Exercise Physiology,” 1986).
Calories Burned During Physical Activities Activity Calories Burned in an Hour Man Woman Strenuous Activity: Jogging (9 minutes/mile) 730 580 Playing football Swimming Very Strenuous Activity: Running (7 minutes/mile) 920 740 Dietary Guidelines for Americans, USDA,DHHS, 3rd edition, 1990 (adapted from McArdle et al., “Exercise Physiology,” 1986).
How Weight Gain Happens weight gain increase in per capita consumption more than 200 calories per day Source:Nestle, 2002
How much energy do I need? Activity:
So Remember… • Sources of Energy or Calories • Fat, Carbohydrates, Protein • How energy is used? • Physical Activity, Basal Metabolism • Energy Balance • Energy in =Energy out • Importance of Physical Activity • Prevent weight gain