Practical Nutrition

1. PracticalNutrition Mr. Jaggers SanLee Middle School Health

2. 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.

3. How many calories do I need?? • Basal Metabolic Rate • Takes into account factors such as age and gender • Male: 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)

4. Examples • 20 yr old, 5’6”, 150 lb female soccer player • 1476.55 x 1.725 (very active)= 2547 calories • 22 yr old, 6’, 175 lb male video game player • 1920.57 x 1.375 (lightly active) = 2640.78 calories

5. …your point is? 3500 calories= 1 pound of fat

6. It’s time to play… Choose your own CAFETERIA ADVENTURE!

7. 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

8. Would you rather have: Bagel (3 oz): 219 cal Cream Cheese: 97 cal Egg McMuffin: 300 cal

9. Would you rather have: Blueberry muffin= 444 cal Glazed doughnut= 239 cal

10. Would you rather have: Lucky Charms= 142 cal/cup Raisin Bran= 164 cal/cup

11. Would you rather have: Chicken Salad Sub= 520 cal (1/2 cup of salad) Slice of pepperoni pizza= 300-350 cal

12. Would you rather have: Grilled cheese= 300 cal Chicken patty sandwich= 350 cal

13. Would you rather have: Café lemon bar= 340 cal 2 Café Oatmeal Raisin Cookies= 280 cal

14. 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

15. Dining out in Sanford

16. Taco Bell Instant Heart Attacks: Volcano Nachos= 1000 Cal Grilled Stuft Burritos= 640-700 Cal Beefy 5-layer Burrito= 550 Cal Typical student meal: Chicken quesadilla, 2 crunchy tacos, and a large Mountain Dew= 1410 calories!

17. 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 soft Fresco menu

18. 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!

19. Bojangles Try this instead… Grilled filet sandwich, no mayo= 235 cal Green beans= 25 cal Sausage biscuit = 350 cal

20. Wendy’s Instant Heart Attacks: Baja Salad= 730 Cal Triple w/ Cheese= 1030 Cal Baconator Double= 980 Cal M&M Twisted frosty= 560 cal Typical student meal: 2 Double Stacks, chicken nuggets, small fry, and small Dr. Pepper= 1440 Calories!

21. 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!

22. 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

23. 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 Cal 6” Mega Omelet Sandwich= 710 Cal Sausage Pizza= 820 Cal Typical Student Meal: 12” Cold Cut Combo on White, lettuce, mayo, cheese; Cheddar Sun Chips, 32 oz sweet tea= 1580 Calories!!

24. 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

25. You mean… I have to cook for myself?!?!

26. 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!

27. Tips for Success • Cook in quantity and freeze in portions • Find flavor in spices, not fats • Have veggies at each meal, and eat them first • Spray on salad dressings • Buy individual servings • Do 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

28. Healthy and Cheap! • Black beans • Peanuts • Chicken (canned, frozen…) • Bananas • Tuna • Eggs/Egg Beaters • Frozen vegetables • Yogurt • Soup • Oatmeal

29. Calorie-Friendly Brands • Skinny Cow- ice cream • Laughing Cow- cheese • Sara Lee- light breads • Fiber One- cereals and granola bars • Fage- Greek yogurt • Morningstar/Boca- frozen foods • Kashi- cereal • Quaker- rice cakes, oatmeal, cereal • Amy’s- soups, frozen meals • Jell-O- sugar free gelatin and pudding snacks

30. Tips for Success • Cutting calorie corners • Reduced fat dairy products (skim milk, LF sour cream, Neufchatel, etc) • Egg beaters or egg whites • Sorbet/frozen yogurt for ice cream • Splenda for sugar • Poultry for red meat • Flavored sprays instead of cooking in oil • Avoid fruit canned in syrup • Bake fries or sweet potato chips