A calorie is a unit of measurement used to measure energy

* For example:

we measure liquid in ounces

we measure weight in pounds

we measure distance in miles

And we measure energy in CALORIES

Caloric Intake

*This is a term that refers to the amount of calories you EAT in a 24 hour period

Caloric Expenditure:

*This is a term that refers to the amount of calories you BURN in a 24 hour period.

Basal Metabolism (BMR):

*Refers to the number of calories your body burns at rest to maintain normal body functions. It is the amount of calories per day your body burns, regardless of exercise.

*Ex. Heart beating, Digestion etc.

*It changes with age, weight, height, gender, diet and exercise habits.

Women: BMR = 655 + ( 4.35 x weight in

pounds ) + ( 4.7 x height in inches ) - ( 4.7 x

age in years )

Men: BMR = 66 + ( 6.23 x weight in pounds ) +

( 12.7 x height in inches ) - ( 6.8 x age in year )

Averages for Youth 12-14 years old:

Couch Potato 725 --Low Active- 925 calories Mild Active: 1104- Very active 1324

2,000 Cal. Bacon cheese burger w/ large fries

-

1,500 Cal. Basal Metabolism

-

300 Cal. Exercise in Physical Education Class

_________

200 Calories NOT Burned

GETS STORED AS FAT!!!!!

Body is made up of Fat Tissue and Lean Tissue ( lean tissue is muscles and bones )

Healthy Body Fat Percentages: Males: 12-20 percent

Females: 15-22 Percent

Too much body fat- tire quickly, heart disease, increase blood pressure, diabetes

Too Little body fat: body doesn’t work properly, muscles break down for energy.

BMI = ( Weight in Pounds / ( Height in inches x

Height in inches ) ) x 703

ACTIVITY #1

Predominately carbohydrate based meal

Predominately protein based meal

http://www.everydiet.org/fad_diets.htm

A Fad Diet:

is simply a weight loss diet that becomes very popular (often quickly) and then may fall out of favor (sometimes just as quickly).

Concerns include: Lack of nutrients

Loss weight in unhealthy time frame

Gain original weight back eventually plus extra weight

Depriving yourself of food you enjoy

Detrimental physical and mental effects on your body

Best weigh to loose weight is through eating healthy meals and exercise

1-2 pounds per week most you should

1 pound of fat is 3500 calories

Eat 4-6 small meals a day

Eat slowly

Exercise more

Drink water

Don’t skip breakfast

Choose foods that are prepared healthier Watch portion sizes

Grains – 6-12 servings per day

Vegetables – 2 -3 servings per day

Fruit – 2 servings per day

Dairy/Milk – 3- 5 servings per day

Meat and Beans – 5 -7 servings per day

Fats/Oils – no recommended amount

Have something to drink when you first get up in the morning.

Carry a water bottle with you during school hours and when you are away from home for long periods of time.

Try to drink something before, during and after exercising, especially in hot weather. Drink water every 15 minutes as you exercise.

Remember to drink before you get thirsty.

Try to limit caffeinated and sugary beverages. Caffeine acts as a diuretic and can cause you to lose fluids quickly. In addition to having extra calories, the fructose, or natural sugars, in fruit juice can slow your body’s ability to absorb fluids.

Monitor your fluid intake, factoring in foods. Most of what we eat contains some water, especially fruits and vegetables. Packing ready-to-eat fruits in sealable plastic bags can be a great way to restore fluids and vitamins during outdoor activities.

Keep a glass, cup or plastic bottle of water next to your bed.

Learn the signs and symptoms of dehydration.

Dry mouth

Dry Eyes

Sweating may stop

Muscle cramps

Nausea/Vomiting

Light headedness

Weakness

Decrease in urination

Yellow urination