Practical NutritionMr. Jaggers

SanLee Middle SchoolHealth

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.

How many calories do I need??Basal Metabolic Rate

Takes into account factors such as age and genderMale: 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)

Examples20 yr old, 5’6”, 150 lb female soccer

player1476.55 x 1.725 (very active)= 2547 calories

22 yr old, 6’, 175 lb male video game player1920.57 x 1.375 (lightly active) = 2640.78

calories

…your point is?

3500 calories= 1 pound of fat

It’s time to play… Choose your own

CAFETERIA

ADVENTURE!

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

Would you rather have:Bagel (3 oz): 219 calCream Cheese: 97 cal

Egg McMuffin: 300 cal

Would you rather have:

Blueberry muffin= 444 cal

Glazed doughnut= 239 cal

Would you rather have:

Lucky Charms= 142 cal/cup

Raisin Bran= 164 cal/cup

Would you rather have:

Chicken Salad Sub= 520 cal (1/2 cup of salad)

Slice of pepperoni pizza= 300-350 cal

Would you rather have:

Grilled cheese= 300 cal

Chicken patty sandwich= 350 cal

Would you rather have:

Café lemon bar= 340 cal

2 Café Oatmeal Raisin Cookies= 280 cal

Café Pitfalls and Rookie MistakesFrench 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 soupsPortion sizes

Dining out in

Sanford

Taco BellInstant Heart Attacks:

Volcano Nachos= 1000 CalGrilled 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!

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 softFresco menu

BojanglesInstant Heart Attacks:

Steak Biscuit= 649 cal

Bo Rounds= 235 calCinnamon Biscuit= 320 cal

Typical student meal: 4 pc Chicken supremes w/ biscuit, seasoned fries, and large drink=

1424 Calories!

Bojangles

Try this instead…

Grilled filet sandwich, no mayo= 235 calGreen beans= 25 cal

Sausage biscuit = 350 cal

Wendy’sInstant 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!

Wendy’sPOP 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!

Wendy’sTry 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

SubwayIt’s not Jin Jin or anything, but maybe avoid:

Meatball Marinara sub (6” 9-grain)= 580 Cal

Chicken Bacon Ranch (6” Monterey Cheddar,)= 600 Cal6” 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!!

SubwayTry this instead:

Roasted Chicken Noodle Soup= 80 Cal6” 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

You mean…

I have to cook for myself?!?!

Tips for SuccessPLAN!!

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!

Tips for SuccessCook in quantity and freeze in portionsFind flavor in spices, not fatsHave veggies at each meal, and eat them firstSpray on salad dressingsBuy individual servingsDo some research before eating outEat whole grains at every opportunityDon’t drink your caloriesKeep cut-up veggies and healthy snacks in front of

fridgeBuy smaller dishes

Healthy and Cheap!Black beansPeanutsChicken (canned, frozen…)BananasTunaEggs/Egg BeatersFrozen vegetablesYogurtSoupOatmeal

Calorie-Friendly BrandsSkinny Cow- ice creamLaughing Cow- cheeseSara Lee- light breadsFiber One- cereals and granola barsFage- Greek yogurtMorningstar/Boca- frozen foodsKashi- cerealQuaker- rice cakes, oatmeal, cerealAmy’s- soups, frozen mealsJell-O- sugar free gelatin and pudding snacks

Tips for SuccessCutting calorie corners

Reduced fat dairy products (skim milk, LF sour cream, Neufchatel, etc)

Egg beaters or egg whitesSorbet/frozen yogurt for ice creamSplenda for sugarPoultry for red meatFlavored sprays instead of cooking in oilAvoid fruit canned in syrupBake fries or sweet potato chips