Note-Taking Strategy

You will receive a guided note sheet to record all notes. Anything that is

green should be recorded.

Why Does Nutrition Matter?Main Idea: The food you eat affects

your health and quality of life.

Nutrition: The process by

which your body takes in and uses food.

Nutrients: Substances in

food that your body needs to grow, repair, and supply

energy.

What is a Calorie?Nutrient-Dense Foods: contain high levels of nutrients, but with few calories. They are high-quality and generally are minimally processed.

Empty Calories: provide energy from calories without other significant nutritional value.

Calorie: A unit of heat

used to measure the energy your body uses and the energy it receives from

food.Click Here

SIX Essential Nutrients

1. Carbohydrates2. Fat3. Protein4. Vitamins5. Minerals6. Water

Influences on Food Choices1. Hunger vs. Appetite

Appetite: Psychological

desire for food.

Sensory Reaction - See/Smell“Your Eyes BIGGER than

your Tummy”

Hunger: Natural physical

drive to eat, prompted by the body’s need for

food.

Influences on Food Choices2. EmotionsRecord One that Applies to YOU

StressedFrustrated

LonelySad

Boredom Happiness

Food = RewardMindless Eating

Influences on Food Choices3. Your Environment

Friends, Family & Culture

Time & Money

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5 Reasons Why Americans Are Overweight

1) Too Many Unhealthy Choices

Walking down the grocery store aisles, there are SO many

choices of cookies, ice cream, cereal, granola

bars, frozen pizzas, beverages, etc.!

5 Reasons Why Americans Are Overweight

2) We drink Too Many Calories

A typical teenager is supposed to eat 1700-2000 calories per day.

Some drinks are about ¼ of your daily total calories!!

5 Reasons Why Americans Are Overweight

3) Portion Sizes are Too Big

There is no doubt about it,

America has portion

distortion!

5 Reasons Why Americans Are Overweight

4) Not Enough Exercise

Not only are we eating more, but we

are moving less!

Truth is, it’s costing us more than just our

health!

5 Reasons Why Americans Are Overweight

5) People are Uneducated

Americans simply don’t KNOW enough

about choosing healthy options. In the U.S., we are all about

the “quick fix.”

CaloriesEvery day, to function properly, your body needs a certain amount of energy from:

1 - Fat 2 - Protein 3 - Carbohydrates

These are 3 of the 6 essential nutrients!

Your body burns (metabolizes) these 3 nutrients to produce ENERGY which is measured in calories.

Basal Metabolic Rate (BMR)Your BMR is responsible for approximately 60 to 70%

of the total number of calories you burn in a day.That's a lot of calories burned without doing any

exercises.This calorie expenditure is used for basic body

functions.These functions include digesting, breathing,

pumping blood and maintaining body temperature.

Basically, your Basal Metabolic Rate is the amount of calories used to sustain life.

1) Estimated BMR: Current Weight______Multiply x 10 (Boys x 11)

=Box 1

2) Activity Level: x _______(choose 0.3, 0.5, or 0.7)

= Box 2

0.3 (light activity)0.5 (moderately active)

0.7 (very active)

CALORIES YOU SHOULDEAT PER DAY:

3) Take Box 1 _______ + Box 2 _______

= ___________

(multiply by 0.1)

= Box 3

4) Take Box 1 _____ + Box 2 _____ + Box 3 _____

5) =

TOTAL CALORIES PER DAY TO MAINTAIN YOUR WEIGHT

CALORIES YOU SHOULDEAT PER DAY:

6) OPTIONAL: To lose weight subtract 500 calories per

day to lose 1 pound per week:

To gain weight add 500 calories per day to gain 1 pound per week:

GIRLS: IS YOURS BETWEEN 1200 – 2800?

BOYS: IS YOURS BETWEEN

1500 – 3800?

Total Calories Per Day

3,500 calories = 1 pound

The safest way to lose weight is 1-2 lbs. per week

• Women should never go below 1200 calories/day.

• Men should never go below1500 calories/day.