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2: Energy Balance

Your Health Matters: Fitness for Life. 2: Energy Balance. Energy Balance. CALORIES IN Food Beverages. CALORIES OUT Body functions Physical Activity. Centers for Disease Control and Prevention; National Heart, Lung, and Blood Institute, National Institutes of Health. What is a calorie?.

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2: Energy Balance

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  1. Your Health Matters: Fitness for Life 2: Energy Balance

  2. Energy Balance CALORIES IN Food Beverages CALORIES OUT Body functions Physical Activity Centers for Disease Control and Prevention; National Heart, Lung, and Blood Institute, National Institutes of Health

  3. What is a calorie? CALORIE = unit of energy supplied by food Calorie Control helps with Energy Balance How do you want to spend your calorie “budget”? Centers for Disease Control and Prevention; American Dietetic Association

  4. Calories, Energy Balanceand Weight Control Calories IN = Calories OUT Energy Balance - maintain weight Calories IN > Calories OUT over time Out of balance - gain weight Calories IN < Calories OUT over time Out of balance - lose weight Centers for Disease Control and Prevention; National Heart, Lung, and Blood Institute – National Institutes of Health

  5. Calories IN to maintain weight is different for each person Estimated calorie needs per day may range from 1,200 to 2,800 depending on sex, age, weight, height, activity level, health conditions and other factors. Nutrition Through the Life Cycle, Brown 2008; National Heart, Lung, and Blood Institute – National Institutes of Health

  6. Calories IN to maintain weight: Different for each person Example 1 Sedentary 45 year-old female 5’2” 147 pounds BMI = 27.0 (overweight) Calories needed per day: 1,800 to maintain current weight (not to lose) National Heart, Lung, and Blood Institute – National Institutes of Health

  7. Calories IN to maintain weight: Different for each person Example 2 Moderately Active 16 year-old female 5’4” 128 pounds BMI = 22 Calories needed per day: 2,000 to maintain current weight National Heart, Lung, and Blood Institute – National Institutes of Health

  8. Calories IN to maintain weight: Different for each person Example 3 Moderately Active 65 year-old female 5’4” 155 pounds BMI = 26.5 (overweight) Calories needed per day: 1,800 to maintain current weight (not to lose weight!) National Heart, Lung, and Blood Institute – National Institutes of Health

  9. Calories OUT:Healthy Weight Loss 100 extra calories/day = 10 pounds/year About 3,500 calories = 1 pound Healthy weight loss = 1-2 lbs/wk

  10. Calories OUT:Healthy Weight Loss Burn 3,500 to 7,000 cal/wk Take a 10 minute walk during a lunch break at work. Walk with your kids to and from school or the bus stop. Play outside with your family. You could lose 4 to 8 pounds per month

  11. Calories IN: Dietary Guidelines Key Points • Variety • Balance • Moderation • Nutrient Density Nutritional Sciences, Thompson Learning Inc. 2007

  12. Calories IN: Dietary Guidelines • Variety • Enjoy foods from all • food groups every day Nutritional Sciences, Thompson Learning Inc. 2007

  13. Calories IN: Dietary Guidelines • Balance • Eat the right amount • from each food group… • Watch portions! Nutritional Sciences, Thompson Learning Inc. 2007

  14. Calories IN: Dietary Guidelines • Moderation • Eat mostly fruits, vegetables, • and whole grains. • Limit fat and sugars. Nutritional Sciences, Thompson Learning Inc. 2007

  15. Calories IN: Dietary Guidelines • Nutrient Density • Choose foods • rich in nutrients. • Avoid “empty calories.” Nutritional Sciences, Thompson Learning Inc. 2007

  16. The Bottom Line… Eat Less + Move More!

  17. Energy Balance Key Point Recap • Calories In vs. Calories Out • IN: food choices - variety, balance, moderation, nutrient density • OUT: activity – “FITT” • Keep track to tip the scale

  18. Let’s move! 10-minute Activity Break

  19. Switch to Theory and Techniques for Behavior Change PowerPoint

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