Post on 23-Dec-2014
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WEIG
HT
MANAGEMENT!!!
NUTRIENTS QUIZ #31.We divided minerals into TWO subtypes.
What are the TWO subtypes? (2pts)
2.Which mineral is artificially put into our table salt? (1pt)
3.Which vitamin helps with blood clotting? (1 pt)
4.Give one example of a food that is a complex carbohydrate and one food that is a simple carbohydrate. (1 pt… ½ each)
BONUS: In class, I ran my ring across my face and it left a black streak. That was a sign that I was deficient in which mineral? (1pt)
CALORIE REVIEW
Calorie = a unit of energy produced by food
Calories influence weight management
Volunteer?
HOW MANY CALORIES DO I NEED?
Females Sedentary Active
14-18 years old 1,800 2,400
Males Sedentary Active
14-18 years old 2,200 3,200
CALORIES COUNT… BUT SO DO NUTRIENTS!!!
CALORIES• Calorie Dense: Foods that have a lot of
calories for their portion size•Cookies, cake, doughnuts, pizza• Potatoes, pasta, bread, bagels•Bananas, avocados, nut butters•Meats and cheeses
• Nutrient Dense: Foods that provide a lot of nutrients•What do these include????
BARRIERS T
O
HEALTHY
EATIN
G?
VS.
MCDONALD’S
MEAL
MANIA
3 grams of fat
27 grams of fat
9 grams of fat
Breakfast
Total for breakfast = 39 grams = 3.25 Tbs. of Crisco
21 grams of fat
0 grams of fat
Lunch
Total for lunch = 21 grams = 1.75 Tbs. of Crisco
25 grams of
fat
11 gramsof fat
0 grams of fatDinner
Total for dinner = 36 grams = 3 Tbs. of Crisco
Total Fat Intake
Breakfast 39 grams Lunch 21 grams+Dinner +36 gramsTotal fat 96 grams
96 grams = 8 Tbsp = OVER ½ cup
*Remember, your body needs fat to function, but not that much!
Grand Totals
“EAT
THIS
, NOT
THAT
”
Calories: 540Fat: 29gSodium: 1040 mg
Calories: 900Fat: 57gSodium: 980 mg
FISH SANDWICH
Calories: 380Fat: 18g
Calories: 640Fat: 32g
Calories: 260Fat: 3g
Calories: 480Fat: 16g
Calories: 310Fat: 11g
Calories: 520Fat: 28g
Burrito Bowl
Burrito
Calories: 470Fat: 26gSodium: 1005
Calories: 1025Fat: 40gSodium: 2180mg
PORTION DISTORTION
333 Calories 590 Calories
Difference: 257 CaloriesEquivalent to lifting weights for 1.5 hours
DIFFERENCE: 210 CALORIESEQUIVALENT TO RAKING LEAVES FOR
50 MINUTES
350 Calories
DIFFERENCE: 525 CALORIESEQUIVALENT TO CLEANING THE HOUSE
FOR 2 ½ HOURS
1,025 Calories
4 eating out
JOURNALIn the last week, what are some fitness
activities you have participated in? (e.g. soccer, running, walking, football etc.)
How did you feel while participating in such activities?
If you did not participate in any activities, how do you think you would feel if you participated in such activities?”
GOOD, BETT
ER, &
BEST!
A N A E R O B I C
• Short term
• High intensity
• Shortage of oxygen because the amount of oxygen needed exceeds amount of oxygen available
A E R O B I C
• Longer duration
• Lower intensity
• The use of oxygen is adequate to meet the demands
CALCULATE YOUR TARGET HEART RANGE1.Calculate your RESTING HEART RATE
(Average of 3 times)
2.Calculate your MAXIMUM HEART RATE • 220 – your age = max heart rate• Subtract your resting heart rate from your max heart rate to find your heart rate reserve
3.Find minimum TARGET HEART RATE 60%•Heart rate reserve X .6 + resting heart rate =
4.Find maximum TARGET HEART RATE 80%•Heart rate reserve X .8 + resting heart rate =
BODY MASS INDEX (BMI)
• Your weight in pounds, multiplied by 703.
• Divide that by your height in inches squared
• Below 18.5 = Underweight
• 18.5-24.9 = Normal
• 25- 29.9 = Overweight
• 30 & above = Obese