Practical Nutrition Mr. - PowerPoint Presentation

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Practical

Nutrition

Mr.

Jaggers

SanLee

Middle School

Health

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What is a Calorie??

The amount of energy your body gets from a food is measured in units called Calories.A calorie is a unit of measurement — but it doesn't measure weight or length. A calorie is a unit of energy. When you hear something contains 100 calories, it's a way of describing how much energy your body could get from eating or drinking it.Calories aren't bad for you. Your body needs calories for energy. But eating too many calories — and not burning enough of them off through activity — can lead to weight gain.

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How many calories do I need??

Basal Metabolic RateTakes into account factors such as age and genderMale: 66 + (13.7 x wt. in kg) + (5 x ht. in cm) – (6.8 x age)Female: 655 + (9.6 x wt. in kg) + (1.8 x ht. in cm) – (4.7 x age)OR go to health.discovery.com for an easy calculator!

Then multiply by your total energy expenditure factor:

Sedentary = BMR x 1.2 (little or no exercise, desk job)

Lightly Active = BMR x 1.375 (light exercise, sports 1-3 days/wk)

Mod. Active = BMR x 1.55 (moderate exercise/sports 3-5 days/wk)Very Active = BMR x 1.725 (hard exercise/sports 6-7 days/wk)Extr. Active = BMR x 1.9 (hard daily exercise/marathon train, etc)

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Examples

20 yr old, 5’6”, 150 lb female soccer player1476.55 x 1.725 (very active)= 2547 calories22 yr old, 6’, 175 lb male video game player1920.57 x 1.375 (lightly active) = 2640.78 calories

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…your point is?

3500 calories= 1 pound of fat

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It’s time to play…

Choose your own

CAFETERIA

ADVENTURE!

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Would you rather have:

Plain Belgian waffle= 436 calories

Syrup= 52 cal/Tablespoon

Strawberry topping= 107 cal/ 2 T

¾ cup scrambled eggs= 135 cal

4 oz hash browns= 296 cal

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Would you rather have:

Bagel (3 oz): 219 cal

Cream Cheese: 97 cal

Egg

McMuffin

: 300 cal

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Would you rather have:

Blueberry muffin= 444 cal

Glazed doughnut= 239 cal

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Would you rather have:

Lucky Charms= 142 cal/cup

Raisin Bran= 164 cal/cup

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Would you rather have:

Chicken Salad Sub= 520 cal (1/2 cup of salad)

Slice of pepperoni pizza= 300-350 cal

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Would you rather have:

Grilled cheese= 300 cal

Chicken patty sandwich= 350 cal

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Would you rather have:

Café lemon bar= 340 cal

2 Café Oatmeal Raisin Cookies= 280 cal

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Café Pitfalls and Rookie Mistakes

French fries (approx 400 cal)Salad dressing Ranch (73 cal/T)Thousand Island (59 cal/T)Italian (43 cal/T)Prepared salads (chicken, macaroni, potato)

“Creamy” dishes and soups

Portion sizes

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Dining out in

Sanford

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Taco Bell

Instant Heart Attacks:

Volcano Nachos= 1000 Cal

Grilled

Stuft

Burritos= 640-700 CalBeefy 5-layer Burrito= 550 CalTypical student meal:Chicken quesadilla, 2 crunchy tacos, and a large Mountain Dew=1410 calories!

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Taco Bell

Try this instead…

Steak or chicken, not beef

Don’t go Supreme!

Avoid refried beans and nacho cheese

Crunchy tacos about 40 cal less than softFresco menu

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Bojangles

Instant Heart Attacks:

Steak Biscuit= 649 cal

Bo Rounds= 235 cal

Cinnamon Biscuit= 320 cal

Typical student meal: 4 pc Chicken supremes w/ biscuit, seasoned fries, and large drink=1424 Calories!

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Bojangles

Try this instead…

Grilled filet sandwich, no mayo= 235 cal

Green beans= 25 cal

Sausage biscuit = 350 cal

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Wendy’s

Instant Heart Attacks:

Baja Salad= 730 Cal

Triple w/ Cheese= 1030 Cal

Baconator

Double= 980 CalM&M Twisted frosty= 560 calTypical student meal: 2 Double Stacks, chicken nuggets, small fry, and small Dr. Pepper=1440 Calories!

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Wendy’s

POP QUIZ!

Should you get a cheeseburger or a chicken sandwich at a fast food place??

Jr

Bacon Cheeseburger = Crispy Chicken Sandwich

Both have 350 calories!

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Wendy’s

Try this instead:

Ultimate Chicken Grill Sandwich= 370 (less if you leave off the honey mustard!)

Apple Pecan Chicken Salad= 410 Cal (with dressing, w/out pecans)

Small Chili + Side Salad w/ Italian= 315 Cal

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Subway

It’s not Jin

Jin

or anything, but maybe avoid:

Meatball Marinara sub (6” 9-grain)= 580 Cal

Chicken Bacon Ranch (6” Monterey Cheddar,)= 600 Cal6” Mega Omelet Sandwich= 710 CalSausage Pizza= 820 CalTypical Student Meal: 12” Cold Cut Combo on White, lettuce, mayo, cheese; Cheddar Sun Chips, 32 oz sweet tea=

1580 Calories!!

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Subway

Try this instead:

Roasted Chicken Noodle Soup= 80 Cal

6” Turkey Breast w/ veggies, no cheese or mayo= 280 Cal

Chicken Breast Salad w/ Italian, no croutons= 165 Cal

Western Egg White Muffin Melt= 160 Cal

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You mean…

I have to cook for myself?!?!

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Tips for Success

PLAN!!Think about the week ahead and plan your meals. What do you need to buy at the store; what days will you eat out? Having a strategy will not only help you nutrition-wise, but will keep your wallet healthier too!

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Tips for Success

Cook in quantity and freeze in portionsFind flavor in spices, not fatsHave veggies at each meal, and eat them firstSpray on salad dressingsBuy individual servingsDo some research before eating out

Eat whole grains at every opportunity

Don’t drink your calories

Keep cut-up veggies and healthy snacks in front of fridge

Buy smaller dishes

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Healthy and Cheap!

Black beansPeanutsChicken (canned, frozen…)BananasTunaEggs/Egg BeatersFrozen vegetablesYogurt

Soup

Oatmeal

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Calorie-Friendly Brands

Skinny Cow- ice creamLaughing Cow- cheeseSara Lee- light breadsFiber One- cereals and granola barsFage- Greek yogurtMorningstar/Boca- frozen foods

Kashi

- cereal

Quaker- rice cakes, oatmeal, cereal

Amy’s- soups, frozen mealsJell-O- sugar free gelatin and pudding snacks

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Tips for Success

Cutting calorie cornersReduced fat dairy products (skim milk, LF sour cream, Neufchatel, etc)Egg beaters or egg whitesSorbet/frozen yogurt for ice creamSplenda for sugar

Poultry for red meat

Flavored sprays instead of cooking in oil

Avoid fruit canned in syrup

Bake fries or sweet potato chips

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