Note-Taking Strategypshs.psd202.org/documents/sfenogli/1522857927.pdfBasal Metabolic Rate (BMR) Your...
Transcript of Note-Taking Strategypshs.psd202.org/documents/sfenogli/1522857927.pdfBasal Metabolic Rate (BMR) Your...
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Note-Taking Strategy
You will receive a guided note sheet to record all notes. Anything that is
green should be recorded.
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Why Does Nutrition Matter?Main Idea: The food you eat affects
your health and quality of life.
Nutrition: The process by
which your body takes in and uses food.
Nutrients: Substances in
food that your body needs to grow, repair, and supply
energy.
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What is a Calorie?Nutrient-Dense Foods: contain high levels of nutrients, but with few calories. They are high-quality and generally are minimally processed.
Empty Calories: provide energy from calories without other significant nutritional value.
Calorie: A unit of heat
used to measure the energy your body uses and the energy it receives from
food.Click Here
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SIX Essential Nutrients
1. Carbohydrates2. Fat3. Protein4. Vitamins5. Minerals6. Water
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Influences on Food Choices1. Hunger vs. Appetite
Appetite: Psychological
desire for food.
Sensory Reaction - See/Smell“Your Eyes BIGGER than
your Tummy”
Hunger: Natural physical
drive to eat, prompted by the body’s need for
food.
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Influences on Food Choices2. EmotionsRecord One that Applies to YOU
StressedFrustrated
LonelySad
Boredom Happiness
Food = RewardMindless Eating
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Influences on Food Choices3. Your Environment
Friends, Family & Culture
Time & Money
Advertising
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5 Reasons Why Americans Are Overweight
1) Too Many Unhealthy Choices
Walking down the grocery store aisles, there are SO many
choices of cookies, ice cream, cereal, granola
bars, frozen pizzas, beverages, etc.!
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5 Reasons Why Americans Are Overweight
2) We drink Too Many Calories
A typical teenager is supposed to eat 1700-2000 calories per day.
Some drinks are about ¼ of your daily total calories!!
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5 Reasons Why Americans Are Overweight
3) Portion Sizes are Too Big
There is no doubt about it,
America has portion
distortion!
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5 Reasons Why Americans Are Overweight
4) Not Enough Exercise
Not only are we eating more, but we
are moving less!
Truth is, it’s costing us more than just our
health!
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5 Reasons Why Americans Are Overweight
5) People are Uneducated
Americans simply don’t KNOW enough
about choosing healthy options. In the U.S., we are all about
the “quick fix.”
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CaloriesEvery day, to function properly, your body needs a certain amount of energy from:
1 - Fat 2 - Protein 3 - Carbohydrates
These are 3 of the 6 essential nutrients!
Your body burns (metabolizes) these 3 nutrients to produce ENERGY which is measured in calories.
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Basal Metabolic Rate (BMR)Your BMR is responsible for approximately 60 to 70%
of the total number of calories you burn in a day.That's a lot of calories burned without doing any
exercises.This calorie expenditure is used for basic body
functions.These functions include digesting, breathing,
pumping blood and maintaining body temperature.
Basically, your Basal Metabolic Rate is the amount of calories used to sustain life.
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1) Estimated BMR: Current Weight______Multiply x 10 (Boys x 11)
=Box 1
2) Activity Level: x _______(choose 0.3, 0.5, or 0.7)
= Box 2
0.3 (light activity)0.5 (moderately active)
0.7 (very active)
CALORIES YOU SHOULDEAT PER DAY:
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3) Take Box 1 _______ + Box 2 _______
= ___________
(multiply by 0.1)
= Box 3
4) Take Box 1 _____ + Box 2 _____ + Box 3 _____
5) =
TOTAL CALORIES PER DAY TO MAINTAIN YOUR WEIGHT
CALORIES YOU SHOULDEAT PER DAY:
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6) OPTIONAL: To lose weight subtract 500 calories per
day to lose 1 pound per week:
To gain weight add 500 calories per day to gain 1 pound per week:
GIRLS: IS YOURS BETWEEN 1200 – 2800?
BOYS: IS YOURS BETWEEN
1500 – 3800?
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Total Calories Per Day
3,500 calories = 1 pound
The safest way to lose weight is 1-2 lbs. per week
• Women should never go below 1200 calories/day.
• Men should never go below1500 calories/day.