Healthy Energy Balance

What is Energy Balance?

• Balance of calories consumed (“in”) versus calories burned (“out”)

• In > Out = weight gain

• Out > In = weight loss

• In = Out = weight maintenance

How many calories must you consume/burn to

gain/lose one pound?

Maintaining A Healthy Weight

Why Is it Important?

• Reduces risk of developing certain diseases and conditions

• Benefit of having more energy

• Higher quality of life

Activity Levels

Sedentary: only light physical activity associated

with typical day-to-day life

Moderately Active: sedentary activity + physical

activity equivalent to walking about 1.5 to 3 miles per day at 3 to 4 miles per hour

Active: moderately active activity + physical activity

equivalent to walking more than 3 miles per day at 3 to 4 miles per hour

Energy Requirements

Where do you fit in? What is your energy requirement?

The Truth About Calories

• Any calorie eaten in excess can cause weight gain

• Difference in food type/calorie density• Fat: 1 gram = 9 calories

• Carbohydrate: 1 gram = 4 calories

• Protein: 1 gram = 4 calories

• Is “Fat Free” better for you?

Healthy Eating Plan

• Emphasize fruits, vegetables, whole grains, and fat-free or low-free milk products

• Include lean meats, poultry, fish, beans, eggs, and nuts

• Exclude saturated fat, trans fat, cholesterol, sodium (salt), and added sugar whenever possible

• Control portion size

Lifestyle Budget

Real-life scenario…

Let’s say you drink a can of soda with lunch every day. A can of soda is equivalent to about 150 calories, and consuming just this extra 150 calories over one year is over 50,000 unnecessary calories. This amount of extra calories is equivalent to a weight gain of about 15 pounds in one year.

Reducing Energy IN/ Increasing Energy OUT

Tips to Cut

150 Calories (IN)

• Drink water instead of soda

• Order small fries instead of medium fries

• Use tuna canned in water instead of oil

• Eat an egg white omelet instead of using whole eggs

Tips to Burn

150 Calories (OUT)

in just 30 minutes

• Shoot hoops

• Walk two miles

• Do yard work

• Go for a bike ride

• Dance with family and friends

Getting Started

• Take baby steps

• Start by walking 10 minutes a day and work up to 30 minutes

• Add resistance workouts to routine 1x/week

• Find an exercise you enjoy

• There are strengths in numbers

• Work out with friends or family

Resources

National Heart, Lung, and Blood Institute

HHS/USDA Dietary Guidelines for Americans: 2005

IOM Dietary Reference Intakes macronutrients report, 2002

National Institute of Health