Interactive Nutrition

Interactive Nutrition A tour of West Georgia By: Corey Jones and Aubrey Biddle

It’s your freshman year at the University of West Georgia • You want to maintain your weight • Try to navigate through the PowerPoint and maintain your current weight for five days by: • calculating caloric intake • calculating caloric expenditure from exercise • calculating calories needed to maintain weight Scenario

Navigate the PowerPoint and chose options to try and best estimate the combinations to maintain your weight. • You do not want to lose or gain weight. • Use these websites to calculate calories: • How many calories do I need to maintain my current weight? • Caloric Intake • Caloric Expenditure Directions

Choose a breakfast option: • Waffles (homemade) • Omelet (2 large eggs, cheese, etc.) • Whole wheat toast with peanut butter • Cereal of your choice (plus milk) Day 1: Breakfast at the Z-6

Choose what you would eat for lunch at McDonalds • Go to their website (click on the image below) and record your calories. Day 1: Lunch at McDonalds

Pick a food that you could have in a dorm room. Remember, you more than likely only have a microwave and a mini fridge. Examples: • Ramen Noodles • Sandwich of your choice (make sure you count, bread, meat, cheese, condiments if applicable) • Hot Pockets • DON’T FORGET YOUR DRINK!!! Day 1: Dorm Room Dinner

Pick at least one snack to add into your calculator: Examples: • Snickers • Potato chips • Fruit • Granola Bar • Coke • Marathon Ice Cream Did you snack today?

What type of exercise? • How long? • Calculate Calories (link on slide 3) Did you exercise?

Calculate total calories taken in • Calculate total calories expended • Subtract calories expended from calories taken in • Did you meet your goal for day 1? Day 1: Record Results

Choose what you would eat for breakfast at Chick-fil-a • Go to their website (click on the image below) and record your calories. Day 2: Breakfast at Chick-fil-a

Pick a food that you could have in a dorm room. Remember, you more than likely only have a microwave and a mini fridge. Examples: • Ramen Noodles • Sandwich of your choice (make sure you count, bread, meat, cheese, condiments if applicable) • Hot Pockets • DON’T FORGET YOUR DRINK!!! Day 2: Dorm Room Lunch

Free Pizza! College freshmen do not turn down a free meal. You had (how many!?!?) slices of greasy pepperoni pizza from Little Caesars. • the picture is a link to the nutrition guide Day 2: RA Orders Pizza for Dorm Hall

What type of exercise? • How long? • Calculate Calories (link on slide 3) • Remember: exercise = -calories Did you exercise?

Today you ate three meals at the Z-6, because you have a meal plan. • They offer a variety of options such as: • Pizza bar • Dessert bar • Salad bar • Hot item (today was spaghetti and meatball day) • Sandwich bar • International (today was Chinese teriyaki chicken) • Remember to record your drinks! Day 3: Running low on cash? Eat at the Z-6.

You overslept and almost missed class. In your rush to get to class, you had to skip breakfast. You are forced to pick a meal from the vending machine which contains: • Snickers • Reeses • M&M’s plain • M&M’s peanut • Peanut Butter Crakers • Cheese Crackers • Cheez-its • Pretzels • Lays Potato Chips • Baked Lays • Peanuts • Coke (can or bottle) • Diet Soda (can or bottle) • Dr. Pepper (can or bottle) • Sprite (can or bottle) • Powerade • Water • Vitamin Water • Orange Juice • Lemonade • Apple Juice Day 4: You overslept!

You had time to eat anywhere you want. • You may choose a meal from a previous slide or pick one on your own. • If you chose a fast food restaurant, you need to Google the restaurant and then nutrition ex. “Zaxby’s nutrition” Day 4: Lunch, you pick.

Pick any Mexican entrée • Don’t forget the chips and salsa! • Use the picture link below to calculate generic Mexican entrée calories. Day 4:Dinner with friends at LaSalsa

Choose a breakfast option: • Waffles (homemade) • Omelet (2 large eggs, cheese, etc.) • Whole wheat toast with peanut butter • Cereal of your choice (plus milk) • Hot breakfast bar (bacon, sausage, eggs, biscuits) Day 5: Z-6 Breakfast

You may choose anywhere you want for lunch and dinner. Remember you are a college student on a budget. • You may choose a meal from a previous slide or pick one on your own. • If you chose a fast food restaurant, you need to Google the restaurant and then nutrition ex. “Zaxby’s nutrition” • Take into consideration: You are going to the bar with your friends later. Day 5: You choose lunch and dinner

You go out to a bar with your friends. What do you drink? • Soda • Water Assuming you are of age: • Beer • Shots • Mixed drinks • Wine Day 5: Pub with friends

What type of exercise? • How long? • Calculate Calories (link on slide 3) Did you exercise?

Calculate your results for all five days and decide if you gained, lost or maintained weight • Remember: the goal was to maintain • 3,500 calories =1 pound • What does this say about: • Lifestyle? • Eating habits? • Exercise? • Healthy choices? Did you gain weight?

www.cancer.org/healthytoolsandcalculators/ • www.calories.org/cgi/enhanced/calcalc/ • www.healthyweightforum.org/eng/caloric • www.mcdonalds.com/us/en/food/_quality/nutrition_choices.html • www.chick-fila.com/food/menu • http://talkto/littlecaesars.com/menu/nutrition.asp Resources

Interactive Nutrition