Creating Energy Balance

Kate Heelan, PhD

HPERLS Dept.

Energy Balance

A calorie is a calorie is a calorie…

Balancing your "lifestyle budget." 

For example, if you know you and your family will be going to a party….

The same applies to your kids. If they’ll be going to a birthday party and eating cake and ice cream—or other foods high in fat and added sugar—help them balance their calories the day before and/or after by providing ways for them to be more physically active

Eating just 150 calories more a day than you burn can lead to an extra 5 pounds over 6 months.

That’s a gain of 10 pounds a year.

To avoid this gain:

INCREASE ENERGY OUT OR DECREASE ENERGY IN OR BOTH!

Things to Think about…

How many calories are going in…..

How many calories need to be expended in activity…….

Running = ~ 10 kcals per min

Energy balance activity

Kids go to physical activity

We are Living in a Toxic Environment

An environment that promotes sedentary behavior

Few opportunities for physical activity during the course of daily living

Almost no need to be physically active to survive

Abundance of high density foods Little need to expend energy for foods

Digging Ditches: Then

200 - 300 Calories Per Hour

Digging Ditches: Now

< 25 Calories Per Hour

The Morning Commute: Then

300 Calories Per Hour

The Morning Commute: Now

< 25 Calories Per Hour

TV vs. School

The average US child spends 15,000 to 18,000 hours watching TV by age 17.

This represents 38% more time spent sitting in front of TV than in school (12,000 hours).

JAMA 1998;279:938-942

American children spend more time watching television, video tapes, and playing video games than doing anything else except sleeping.

Energy Dense Foods

Nothing Is “Too Big” Anymore

At One Time: The Burger

The Burger Now…

Hardee's Debuts 1,420-Calorie Monster Burger

• two 1/3-pound slabs of Angus beef• four strips of bacon• three slices of cheese

• mayonnaise on a buttered sesame seed bun.

Starbucks: Frappucino

Dunkin’ Donuts:Coffee Coolatta

7-11:Latte Cooler

190 calories

370 calories

500 calories

360 calories

Caribou Latte

440 Cal.

44 oz

360 Cal.

32 oz

240 Cal.

16 oz

160 Cal.

8 oz

Soda accounts for 8% of the total calorie intake of today’s children.

25% of kids drink more than 26 ounces per day (> 300 calories)

JADA 1999;99:436-441

460 kcals

220 kcals

140 kcals

Positive Energy Balance

What do we need to do to be back in energy balance OR negative energy balance….

Habit Books Self monitor energy in and energy out Physical activity

– 30 minutes of MVPA during week 1– 10 minute bouts of AEROBIC minutes– Add 30 minutes each week until obtaining

200-300 minutes per week of activity Energy Intake

– 1000-1500 kcals per day– Stop Light Diet – limit the # of red foods by

2 each week from baseline

Stop Light Diet

Serving sizes Limit foods that are over 200 calories

per serving to ONE serving Watch your snacks and meals that are

“low fat” or “healthy choices”– They may have more calories than you

think – Serving sizes may be unreasonable

Example Foods for the Traffic Light Eating Plan

Foods that may be eaten without

concern

Foods to choose with caution, they are OK, but servings should

be limited.

Foods to limit in your diet. Eat no more than

one serving.

Foods with less than 20 kcal/serving such

as mustards, ketchup, bar b-q sauce, salsa, etc

 

Foods with greater than 200 kcals/serving, foods with greater than

5g of fat/serving

Whole bread, bagels, rolls, pasta, and rice Saltine crackers, fat

free granola, air popped popcorn

Cereals with the BIG "G" or Smart Choice

green spot. Plain breads, bagel, rolls,

light popcorn, pancakes

Crossants, restaurant pancakes, rice-a-roni,

fried rice, gold fish crackers, muffins,

cornbread, stuffing, favored popcorn

Apple, banana, peach, pear, berries, grapes orange, 100% juice-unsweetened

Apple butter, dried fruits with sugar,

100% juice-sweetened

Juice drinks (less than 100% fruit)

Asparagus, broccoli, beans, peppers,

corn, carrots, cucumbers, lettuce

 Avocado, French fries,

tater tots

Skim milk, low fat cottage cheese,

sugar free yogurt, and non-fat cheese.

1% and 2% milk, light cottage cheese, light cheeses, low-

fat yogurt

Whole milk, regular cheeses, cottage cheese, sugared

yogurts

Egg whites, lentils, low-fat luncheon

meats, fish

Eggs, pork tenderloin, skinned white meat chicken, tofu, tuna, 80% or

less lean, rinsed beef

Beef, dark meat chicken, chicken

fingers, nuts, pepperoni, hummus

   

Oils, dressings, butter, cakes, cookies, candy, ice creams, jelly, sugar,

chips, soda pop

Jimmy Johns Fresh Sandwich

Simple ways to cut 150 calories

- Drink water instead of a 12-ounce regular soda

– order a small serving of French fries instead of a medium , or order a salad with dressing on the side

– Eat an egg-white omelet (with three eggs), instead of whole eggs

–  Put mustard on sandwiches instead of mayonnaise

SOME PHYSICAL ACTIVITY IDEAS….

Simple ways to burn 150 calories, in just 30 minutes (for a

150 pound person):

Here are some ways– Shoot hoops – Walk two miles – Do yard work (gardening, raking leaves,

etc.)   – Go for a bike ride – Dance with your family or friends

Walking School Bus

Top Predictors of Physical Activity

1. TIME SPENT OUTDOORS

2. SELF EFFICACY

FOR ADULTS…...

Walk Whenever Possible

Walk instead of drive, whenever you can

Walk your children to school Take the stairs instead of the escalator

or elevator Take a family walk after dinner Replace a Sunday drive with a Sunday

walk Go for a half-hour walk instead of

watching TV

Walk Whenever Possible

Park farther from the store and walk Make a Saturday morning walk a family

habit Walk briskly in the mall Take the dog on longer walks Go up hills instead of around them

Walk Whenever Possible Do yard work. Get your children to help

rake, weed, or plant Work around the house. Ask your

children to help with active chores Join an exercise group, and enroll your

children in community sports teams or lessons

Do sit-ups in front of the TV. Have a sit-up competition with your kids

Pace the sidelines at kids' athletic games

Play with your kids at least 30 minutes a day

Dance to music… with your kids Choose activities you enjoy. Ask

children what activities they want to do Explore new physical activities Give yourself a gold star with non-food

related rewards, such as a family day at the park, lake, or zoo

Swim with your kids Buy a set of hand weights and play a

round of Simon Says with your kids—you do it with the weights, they do it without

Walk Whenever Possible Play with your kids at least 30 minutes a

day Dance to music… with your kids Choose activities you enjoy. Ask

children what activities they want to do Explore new physical activities Give yourself a gold star with non-food

related rewards, such as a family day at the park, lake, or zoo

Planning eating and activity

What is your biggest barrier to being physically active?

How can we overcome these barriers?

What is your biggest barrier to eating better?

How can we overcome these barriers?

Weekly strategies and planning sheets….– We will fill out each week and turn in the

following week….– Identify which goals were met and which

were not…. Set new goals!