PATH TO MAINTAINING A HEALTHY LIFESTYLE

1. PATH TO MAINTAINING A HEALTHY LIFESTYLE HEALTHY WEIGHT SPORTS MEDICINE

2. BELLWORK Predict Daily, adult males need to consume around ________calories, adult females around ________. However, an Olympic Athlete needs to consume around ______. Eating less than ________ or more than ______can be dangerous.” With your classmates, predict what amounts correctly fill in the blanks for the following: Be prepared to share 2 PROPERTY OF PIMA COUNTY JTED, 2010

3. ANSWERS Adult males need to consume around 2500 calories, adult females around 2000. However, an Olympic Athlete needs to consume around 4000. Eating less than 1500 or more than 2650 can be dangerous.” Property of CTE Joint Venture

4. Objectives 1. Define and use terminology in correct context. 2. Calculate amount of calories to maintain, lose, or gain weight. 3. Calculate BMI 4. Determine healthy weight range for height using different tools. Property of CTE Joint Venture

5. Terminology • Calorie • Metabolism • BMI • Overweight • Obese • Underweight Property of CTE Joint Venture

6. Calorie E N E R G Y • Measurement of the potential heat energy in the food we eat • In scientific terms: the amount of energy expended in raising the temperature of one gram of water one degree Celsius • Provide the energy your body needs for activities such as walking , doing chores, and playing sports • You can find calories in protein, carbohydrates, and fats HEAT Property of Pima County JTED 2010

7. NutrientsCalorie Content • 1 gram of protein = 4 calories • 1 gram of carbohydrate = 4 calories • 1 gram of fat = 9 calories *This is why the recommended amount of fat in your diet is lower! Alcohol NOT considered a nutrient since it does NOT contribute to growth, maintenance, or repair of body tissue. IT IS HIGH IN EMPTY CALORIES! 1 gram of alcohol = 7 calories! Property of Pima County JTED 2010

8. How do you know how many calories are in foods? I. Read labels III. Reference guides-- II. Use Phone Apps • Fooducate.Ltd. • MyFitnessPal.com • FitNow Property of CTE Joint Venture

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10. Reading a Food Label…Simplified • That was a lot of information! Basically remember this: • 1. PAY ATTENTION TO SERVING SIZES! DON’T EAT WHOLE CONTAINERS OF FOOD IF IT’S MULTIPLE SERVINGS! • 2. This number exists to help you eat foods IN MODERATION. But this is usually only shows you a single serving! • 3. Use the % Daily Value of fat to help you monitor how much of your calories come from fat. This shouldn’t be much more than 20% of your daily calories!

11. Reading a Food Label…Simplified • 4. YOUR BODY CREATES CHOLESTEROL NATURALLY! Eating more than 300mg a day, especially long term, leads to plaque build-up in your arteries & heart disease. • 5. Sodium is important for muscle contractions & heart health but it’s VERY potent. Try to hover between 1500-2300mg for health benefits! • 6. Remember, carbs come from a lot of different places, that’s why it makes up the biggest part of our diets—about 50% of your daily calories. • 7. Aim to get more of your carbs from starches & fiber to aid with your digestion & provide clean energy! Property of CTE Joint Venture

12. Reading a Food Label…Simplified • 8. LIMIT YOUR SUGARS! Cavities, fat build-up, fatigue, oh my! • 9. Your muscles LOVE protein! Your blood loves the iron that usually comes with it! Your body wouldn’t be able to rebuild after injury without protein. Aim for 30% of your daily calories. • 10. This may be the most important part of the nutrition label. This little blip tells you the highest amount of the important nutrients that you should be consuming a day. There is also usually a table telling you which vitamins, minerals, & how much of them are in your food! Property of CTE Joint Venture

14. How many calories do I need?

15. Metabolism—Fast or Slow? • The process by which the body breaks down substances and gets energy from food • Converts the food you eat into fuel • Example: if you consume 500 fewer calories than you use every day, you will lose 1 pound per week. • *Your metabolism takes a roller coaster ride throughout your life! It will speed up & slow down based on how active you are, your stress levels, your diet, hormone levels, etc. Property of CTE Joint Venture

16. Caloric Requirements for Teens For boys: For girls: From eatright.org

17. Overweight - heavier than the standard weight range for your height • Obese - having an excess of body fat, serious health risks • Underweight - below the standard weight range for your height, also carries health risks • *MALNUTRITION • **BMI is only a look at how tall you are versus how heavy! It has no way to tell where weight is distributed, how much weight is muscle vs. fat, & more. Body Mass Index(BMI) A ratio of body weight relative to height. By calculating your BMI you can ESTIMATE whether you’re overweight, obese, or underweight . Property of CTE Joint Venture

18. PARTNER PRACTICECalculate Your BMI • Students and their partner will get a lap top • Using a laptop, partners go to this website http://www.nhlbisupport.com/bmi/ • Enter each partner’s information and calculate BMI • Write your BMI down on note-taker. Are you at a healthy weight or not? Property of CTE Joint Venture

19. Healthy Ways to Lose Weight • Choose nutritional foods: fruits, vegetables and whole grains that have fewer calories • Watch portion sizes: stick to recommended portion sizes for each food groups • Avoid foods that are high in fats and added sugars: fast foods, candy, soda • Enjoy your favorite foods in moderation: enjoy a small scoop of ice cream less often, • special occasions Property of CTE Joint Venture

20. More Healthy Ways to Lose Weight • Be MORE active: walking, yard work, dancing, swimming, bicycling, etc. • Tone your muscles: Muscle tissue takes more calories to maintain than fat, therefore increasing your muscle mass means that your body will burn more calories even AT REST! • Stay hydrated: Drink between 8 to 12 cups of day, cup = 8 ounces • Or just try for about 80 ounces! Property of CTE Joint Venture

21. Healthy Ways to Gain Weight • Select foods from the five major food groups that are higher in calories: whole milk • Choose higher-calorie, nutrient-rich food: nuts, dried fruits, cheese, and avocados • Eat nutritious snacks: enjoy more often to increases your daily calorie intake • Get regular physical activity: activity will ensure that most of the weight you gain is muscle rather than fat Property of CTE Joint Venture

22. What are other ways to determine if you are at a healthy weight? INAPPROPRIATE WAYS Insurance table www.bcbst.com Dr./healthcare pro recommendation Weight Watchers www.weightwatchers.com THEY ARE SELLING A PRODUCT, SO MAYBE NOT! Clothes fitting poorly? Fatigue easily? Like yourself in pictures? Peer pressure Comparing yourself to models, celebrities, or friends Listening to hurtful remarks made by lame family or friends REMOVE TOXIC PEOPLE TO IMPROVE YOUR LIFE! Accepting negative body image  APPROPRIATE WAYS

23. 12 Word Summary 18 21 37 48 14 13 23 In 12 words or less, summarize the most important aspects from today's lesson. 23 PROPERTY OF PIMA COUNTY JTED, 2010