America the Beautiful is becoming America the Beautiful is becoming America the FATAmerica the FAT

America is FATAmerica is FAT

Obesity has Obesity has risen 60% in risen 60% in the last 20 the last 20 years. years.

33% of 33% of American American adults are adults are obese.obese.

20 % of 20 % of children are children are obese.obese.

Almost half the Almost half the population is population is either either overweight or overweight or obese.obese.

http://www.downtoearth.org/dtenews15/obesity.htm

Why is this happening?Why is this happening? The average kid watches The average kid watches

10,000 commercials 10,000 commercials advertising junk food per advertising junk food per year. year.

Children watch an average Children watch an average of 5 hours of television per of 5 hours of television per day.day.

American children exercise American children exercise less than they ever did less than they ever did before—and many schools before—and many schools are taking away recess and are taking away recess and PE to make time for PE to make time for testing. testing.

Americans do not Americans do not understand what food is understand what food is and what it does.and what it does.

To help with this problem, To help with this problem, the United States the United States

government set upgovernment set up

The Food PyramidThe Food Pyramid

and dietary and dietary guidelines for all guidelines for all

Americans.Americans.

This pyramid and a little This pyramid and a little understanding of what understanding of what

food is and what it does food is and what it does can help you live a can help you live a

healthy life. healthy life.

The Food PyramidThe Food Pyramid

Dietary Guidelines for AmericansDietary Guidelines for Americanshttp://www.pueblo.gsa.gov/cic_text/food/food-pyramid/main.htmhttp://www.pueblo.gsa.gov/cic_text/food/food-pyramid/main.htm

Eat a variety of foods to get Eat a variety of foods to get the energy, protein, vitamins, the energy, protein, vitamins, minerals, and fiber that you minerals, and fiber that you need. need.

Balance the food you eat with Balance the food you eat with physical activity—maintain or physical activity—maintain or improve your weight to improve your weight to reduce your chances of reduce your chances of having high blood pressure, having high blood pressure, heart disease, a stroke, heart disease, a stroke, certain cancers, and most certain cancers, and most common kinds of diabetes. common kinds of diabetes.

Choose a diet with plenty of Choose a diet with plenty of grain products, vegetables, grain products, vegetables, and fruits which provide and fruits which provide needed vitamins, minerals, needed vitamins, minerals, fiber, and complex fiber, and complex carbohydrates, and can help carbohydrates, and can help you lower your intake of fat. you lower your intake of fat.

Choose a diet low in fat, Choose a diet low in fat, saturated fat, and cholesterol saturated fat, and cholesterol to reduce your risk of heart to reduce your risk of heart attacks and certain types of attacks and certain types of cancer and to help you cancer and to help you maintain a healthy weight. maintain a healthy weight.

Choose a diet moderate in Choose a diet moderate in sugars. A diet with lots of sugars. A diet with lots of sugars has too many calories sugars has too many calories and too few nutrients for most and too few nutrients for most people and can contribute to people and can contribute to tooth decay. tooth decay.

Choose a diet moderate in Choose a diet moderate in salt and sodium to help salt and sodium to help reduce your risk of high blood reduce your risk of high blood pressure. pressure.

Questions that will help you live a Questions that will help you live a healthy life…healthy life…

How big is a serving size? How big is a serving size? What is protein? What is a What is protein? What is a

carb? What is fat? carb? What is fat? What is a calorie?What is a calorie? How many calories should we How many calories should we

eat in a day?eat in a day?

What is a serving size?What is a serving size?

CarbsCarbs• The Food Guide Pyramid suggests that The Food Guide Pyramid suggests that

people eat people eat 6 to 11 servings from this 6 to 11 servings from this group each daygroup each day. When you can, choose . When you can, choose whole-grain foods, such as whole-wheat whole-grain foods, such as whole-wheat bread and whole-grain cereal, such as bread and whole-grain cereal, such as oatmeal. Here are some examples of what oatmeal. Here are some examples of what counts as one serving:counts as one serving:

• 1 slice of bread 1 slice of bread • 1/2 cup (118 milliliters) of cooked rice or 1/2 cup (118 milliliters) of cooked rice or

pasta pasta • 1/2 cup (118 milliliters) of cooked cereal 1/2 cup (118 milliliters) of cooked cereal • 1 ounce (28 grams) of cold cereal 1 ounce (28 grams) of cold cereal

FruitsFruits• 1 medium-sized apple, banana, or 1 medium-sized apple, banana, or

orange orange • 1/2 cup (118 milliliters) of cooked or 1/2 cup (118 milliliters) of cooked or

canned fruit canned fruit • 1/2 cup (118 milliliters) of fruit juice 1/2 cup (118 milliliters) of fruit juice

(like orange juice, grapefruit juice, or (like orange juice, grapefruit juice, or cranberry juice) - but you're better off cranberry juice) - but you're better off with real fruit than you are with juice! with real fruit than you are with juice!

VegetablesVegetables• 1 cup (236 milliliters) of raw leafy 1 cup (236 milliliters) of raw leafy

vegetables vegetables • 1/2 cup (118 milliliters) of other 1/2 cup (118 milliliters) of other

raw vegetables or cooked raw vegetables or cooked vegetables vegetables

• 3/4 cup (177 milliliters) of 3/4 cup (177 milliliters) of

vegetable juicevegetable juice

MilkMilk• 1 cup (236 milliliters) of 1 cup (236 milliliters) of

skim milk skim milk • 1 cup (236 milliliters) of 1 cup (236 milliliters) of

yogurt yogurt • 1 ounce (28 grams) of low-1 ounce (28 grams) of low-

fat cheesefat cheese

What is a serving size?What is a serving size?

ProteinProtein• 2 to 3 ounces (56 to 85 2 to 3 ounces (56 to 85

grams) of cooked lean meat, grams) of cooked lean meat, poultry, or fish - that's a little poultry, or fish - that's a little smaller than the size of a smaller than the size of a deck of cards deck of cards

• An ounce of meat is also An ounce of meat is also equal to:equal to:

• 1 egg 1 egg • 1/2 cup (118 milliliters) of 1/2 cup (118 milliliters) of

cooked dry beans (like pinto, cooked dry beans (like pinto, black, or navy beans) black, or navy beans)

• 1 tablespoon (15 milliliters) of 1 tablespoon (15 milliliters) of peanut butter peanut butter

Fats, Oils, and SweetsFats, Oils, and Sweets• Fats, oils, and sweets are a little Fats, oils, and sweets are a little

different from the other parts of the different from the other parts of the pyramid because they don't make pyramid because they don't make up a group in the same way the up a group in the same way the other foods do. They sit at the very other foods do. They sit at the very top of the pyramid, which means top of the pyramid, which means that your body should have smaller that your body should have smaller amounts of them. Your body needs amounts of them. Your body needs fatfat for some things, but it's smart for some things, but it's smart to avoid eating too much of it. And to avoid eating too much of it. And although sugary foods like candy although sugary foods like candy and cookies are simple and cookies are simple carbohydrates that can give you carbohydrates that can give you quick energy, they are usually quick energy, they are usually loaded with loaded with caloriescalories and don't offer and don't offer much in the way of nutrients. In the much in the way of nutrients. In the right amount, though, fats and right amount, though, fats and sweets can spike up the flavor in sweets can spike up the flavor in meals and snacks. meals and snacks.

http://kidshealth.org/kid/stay_healthy/food/pyramid.html

Calories of different foodsCalories of different foods

You can find out how many calories are in You can find out how many calories are in a food by looking at the nutrition label. a food by looking at the nutrition label. The label also will describe the The label also will describe the components of the food - how many grams components of the food - how many grams of carbohydrates, protein, and fat it of carbohydrates, protein, and fat it contains. Here's how many calories are in contains. Here's how many calories are in 1 gram of each:1 gram of each:

carbohydrate - 4 calories carbohydrate - 4 calories protein - 4 calories protein - 4 calories fat - 9 caloriesfat - 9 calories

How many calories How many calories should a person eat?should a person eat?

That depends on what kind of That depends on what kind of person you are…person you are…

Which one are you?Which one are you?

School age kid School age kid under 12under 12• 1,600 to 2,500 1,600 to 2,500

caloriescalories

Kids over 12Kids over 12• 2,500 to 3,000 2,500 to 3,000

caloriescalories

The human body is a The human body is a machine. machine.

Any amount of energy eaten Any amount of energy eaten (input) must be used (output) (input) must be used (output)

or it will be stored as fat. or it will be stored as fat.

Any machine works this wayAny machine works this way

Junk input Junk input

= =

Junk Junk outputoutput

Quality Quality input input

==

Quality Quality outputoutput

So…So… Calories eaten as an adult or child must be used in the Calories eaten as an adult or child must be used in the

form of activity or the person will become fat. form of activity or the person will become fat. So, if you eat 2,500 calories today, you must use So, if you eat 2,500 calories today, you must use

2,500 calories today or you will be a little bit fatter 2,500 calories today or you will be a little bit fatter tomorrow. tomorrow.

Some people burn calories faster than others. You Some people burn calories faster than others. You must learn your body’s needs for calories for you to must learn your body’s needs for calories for you to remain the same body weight. remain the same body weight.

If you want to actually lose weight, you must burn If you want to actually lose weight, you must burn more calories than you consume. That means you more calories than you consume. That means you must burn 2,500 calories and eat 2,300 calories to must burn 2,500 calories and eat 2,300 calories to drop weight. drop weight.

Your body is a machine and food is the only fuel. Your body is a machine and food is the only fuel. Healthy people look at food as fuel. Healthy people look at food as fuel.

How many calories does activity How many calories does activity burn?burn?

Activity 15min 60minAerobics (High-Impact) 165 660Aerobics (Low-Impact) 135 540Basketball (Game-playing) 140 550Baseball/Softball 92 317Circuit Training(with weights) 185 580Cycling (15mph) 150 600Dancing (Swing) 110 390Football 140 530Golf (Carrying Clubs) 80 340Ice Skating (General) 110 445In-line Skating 150 600Jump Rope 170 620Running (10min mile pace) 180 730Running (8min mile pace) 225 925Skate Boarding 85 317Soccer 140 555Surfing 48 195Swimming (freestyle) 130 510Tennis (singles) 110 450Ultimate Frisbee 55 222Volleyball 48 190Walking (flat, 17min mile pace) 65 275Walking (hills, 17min mile pace) 90 380Weight Training 130 510Yoga 70 240

http://www.mrtrainer.com/chart.html

How many calories does junk food How many calories does junk food give you? give you?

A Quarter pounder w/ A Quarter pounder w/ Cheese, large fries, Cheese, large fries, and milk shake =and milk shake =

500+400+380 = 1280 500+400+380 = 1280 caloriescalories• With almost no nutrients your With almost no nutrients your

body needs to sustain energy body needs to sustain energy and make it through the day. and make it through the day.

• You only have 720 calories for You only have 720 calories for the rest of the day, and you the rest of the day, and you have not even had dinner.have not even had dinner.

• How will you be active enough How will you be active enough get rid of these calories, when get rid of these calories, when the calories do not give you the calories do not give you

energy to burn them.energy to burn them.

Junk foodJunk food CaloriesCalories

Big MacBig Mac 485485

6-Piece 6-Piece NuggetsNuggets

240240

Chicken Chicken SandwichSandwich

370370

Quarter Quarter Pounder w/ Pounder w/ CheeseCheese

500500

Bacon Double Bacon Double CheeseCheese

475475

Large FriesLarge Fries 400400

MilkshakeMilkshake 380380

To burn off that junk food…To burn off that junk food…

2 hours of high-impact aerobics2 hours of high-impact aerobics Over 2 hours of basketball, Over 2 hours of basketball,

soccer, cycling, swimming, or soccer, cycling, swimming, or skating. skating.

It would take over 8 hours of It would take over 8 hours of volleyball, surfing, or golf. volleyball, surfing, or golf.

And you won’t feel good And you won’t feel good enough to do these enough to do these

activities because fast activities because fast food gives you little to no food gives you little to no

nutrients and energy. nutrients and energy.

How many calories does good food How many calories does good food have?have?

A roasted chicken A roasted chicken sandwich w/ fat-free mayo sandwich w/ fat-free mayo (that you make!!!), an (that you make!!!), an apple, and frozen yogurt.apple, and frozen yogurt.• 140+140+10+100+70+0 140+140+10+100+70+0

= 460 calories= 460 calories• You have 1,660 calories You have 1,660 calories

left for the rest of the day. left for the rest of the day. • And the calories will give And the calories will give

you energy to burn the you energy to burn the calories the rest of the calories the rest of the day. day.

• Plus, you can have a Plus, you can have a healthy snack later in the healthy snack later in the day without feeling guilty. day without feeling guilty.

FoodFood CalorieCalorie

Tuna servingTuna serving 182182

2 slices of 2 slices of breadbread

140140

Chick breast Chick breast baked or baked or roastedroasted

140140

Medium sized Medium sized appleapple

7070

Mayo-fat freeMayo-fat free 1010

Fat-free frozen Fat-free frozen yogurtyogurt

100100

WaterWater 00

What would it take to burn off those What would it take to burn off those calories?calories?

A nice walkA nice walkA short runA short run Just being active Just being active would do the trick. would do the trick.

To be healthy, remember…To be healthy, remember…

The food pyramidThe food pyramid Appropriate serving sizeAppropriate serving size Your body is a machine, fuel it wellYour body is a machine, fuel it well Be active to burn the calories you eatBe active to burn the calories you eat Respect yourselfRespect yourself Finally—no everyone can look like Finally—no everyone can look like

those supermodels. Feeling healthy those supermodels. Feeling healthy is a much better goal than looking is a much better goal than looking skinnyskinny