Transcript Slide 1

America the Beautiful is becoming
America the FAT
America is FAT
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Obesity has
risen 60% in
the last 20
years.
33% of
American
adults are
obese.
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20 % of
children are
obese.
Almost half the
population is
either
overweight or
obese.
http://www.downtoearth.org/dtenews15/obesity.htm
Why is this happening?
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The average kid watches
10,000 commercials
advertising junk food per
year.
Children watch an average
of 5 hours of television per
day.
American children exercise
less than they ever did
before—and many schools
are taking away recess and
PE to make time for
testing.
Americans do not
understand what food is
and what it does.
To help with this problem,
the United States
government set up
The Food Pyramid
and dietary guidelines
for all Americans.
This pyramid and a little
understanding of what
food is and what it does
can help you live a
healthy life.
The Food Pyramid
Dietary Guidelines for Americans
http://www.pueblo.gsa.gov/cic_text/food/food-pyramid/main.htm
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Eat a variety of foods to get
the energy, protein, vitamins,
minerals, and fiber that you
need.
Balance the food you eat with
physical activity—maintain or
improve your weight to
reduce your chances of
having high blood pressure,
heart disease, a stroke,
certain cancers, and most
common kinds of diabetes.
Choose a diet with plenty of
grain products, vegetables,
and fruits which provide
needed vitamins, minerals,
fiber, and complex
carbohydrates, and can help
you lower your intake of fat.
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Choose a diet low in fat,
saturated fat, and cholesterol
to reduce your risk of heart
attacks and certain types of
cancer and to help you
maintain a healthy weight.
Choose a diet moderate in
sugars. A diet with lots of
sugars has too many calories
and too few nutrients for
most people and can
contribute to tooth decay.
Choose a diet moderate in
salt and sodium to help
reduce your risk of high blood
pressure.
Questions that will help you live a
healthy life…
How big is a serving size?
 What is protein? What is a
carb? What is fat?
 What is a calorie?
 How many calories should we
eat in a day?
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What is a serving size?
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Carbs
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•
•
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The Food Guide Pyramid suggests that
people eat 6 to 11 servings from this
group each day. When you can, choose
whole-grain foods, such as whole-wheat
bread and whole-grain cereal, such as
oatmeal. Here are some examples of what
counts as one serving:
1 slice of bread
1/2 cup (118 milliliters) of cooked rice or
pasta
1/2 cup (118 milliliters) of cooked cereal
1 ounce (28 grams) of cold cereal
Vegetables
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1 cup (236 milliliters) of raw leafy
vegetables
1/2 cup (118 milliliters) of other
raw vegetables or cooked
vegetables
3/4 cup (177 milliliters) of
vegetable juice
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Fruits
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1 medium-sized apple, banana, or
orange
1/2 cup (118 milliliters) of cooked
or canned fruit
1/2 cup (118 milliliters) of fruit
juice (like orange juice, grapefruit
juice, or cranberry juice) - but
you're better off with real fruit
than you are with juice!
Milk
• 1 cup (236 milliliters) of
skim milk
• 1 cup (236 milliliters) of
yogurt
• 1 ounce (28 grams) of
low-fat cheese
What is a serving size?
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Protein
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• 2 to 3 ounces (56 to 85
grams) of cooked lean meat,
poultry, or fish - that's a little
smaller than the size of a
deck of cards
• An ounce of meat is also
equal to:
• 1 egg
• 1/2 cup (118 milliliters) of
cooked dry beans (like pinto,
black, or navy beans)
• 1 tablespoon (15 milliliters) of
peanut butter
Fats, Oils, and Sweets
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Fats, oils, and sweets are a little
different from the other parts of
the pyramid because they don't
make up a group in the same way
the other foods do. They sit at the
very top of the pyramid, which
means that your body should have
smaller amounts of them. Your
body needs fat for some things,
but it's smart to avoid eating too
much of it. And although sugary
foods like candy and cookies are
simple carbohydrates that can
give you quick energy, they are
usually loaded with calories and
don't offer much in the way of
nutrients. In the right amount,
though, fats and sweets can spike
up the flavor in meals and snacks.
http://kidshealth.org/kid/stay_healthy/food/pyramid.html
Calories of different foods
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You can find out how many calories are in
a food by looking at the nutrition label.
The label also will describe the
components of the food - how many
grams of carbohydrates, protein, and fat it
contains. Here's how many calories are in
1 gram of each:
carbohydrate - 4 calories
protein - 4 calories
fat - 9 calories
How many calories
should a person eat?
That depends on what kind of
person you are…
Which one are you?
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School age kid
under 12
• 1,600 to 2,500
calories
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Kids over 12
• 2,500 to 3,000
calories
The human body is a
machine.
Any amount of energy eaten
(input) must be used (output)
or it will be stored as fat.
Any machine works this way
Junk
input
=
Junk
output
Quality
input
=
Quality
output
So…
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Calories eaten as an adult or child must be used in the
form of activity or the person will become fat.
So, if you eat 2,500 calories today, you must use
2,500 calories today or you will be a little bit fatter
tomorrow.
Some people burn calories faster than others. You
must learn your body’s needs for calories for you to
remain the same body weight.
If you want to actually lose weight, you must burn
more calories than you consume. That means you
must burn 2,500 calories and eat 2,300 calories to
drop weight.
Your body is a machine and food is the only fuel.
Healthy people look at food as fuel.
How many calories does activity
burn?
http://www.mrtrainer.com/chart.html
Activity
Aerobics (High-Impact)
Aerobics (Low-Impact)
Basketball (Game-playing)
Baseball/Softball
Circuit Training(with weights)
Cycling (15mph)
Dancing (Swing)
Football
Golf (Carrying Clubs)
Ice Skating (General)
In-line Skating
Jump Rope
Running (10min mile pace)
Running (8min mile pace)
Skate Boarding
Soccer
Surfing
Swimming (freestyle)
Tennis (singles)
Ultimate Frisbee
Volleyball
W alking (flat, 17min mile pace)
W alking (hills, 17min mile pace)
W eight Training
Yoga
15min
165
135
140
92
185
150
110
140
80
110
150
170
180
225
85
140
48
130
110
55
48
65
90
130
70
60min
660
540
550
317
580
600
390
530
340
445
600
620
730
925
317
555
195
510
450
222
190
275
380
510
240
How many calories does junk food
give you?
Junk food
Calories
Big Mac
485
6-Piece
Nuggets
240
Chicken
Sandwich
370
Quarter
Pounder w/
Cheese
500
Bacon Double
Cheese
475
Large Fries
400
Milkshake
380
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A Quarter pounder w/
Cheese, large fries,
and milk shake =
500+400+380 = 1280
calories
• With almost no nutrients your
body needs to sustain energy
and make it through the day.
• You only have 720 calories for
the rest of the day, and you
have not even had dinner.
• How will you be active
enough get rid of these
calories, when the calories do
not give you energy to burn
them.
To burn off that junk food…
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2 hours of high-impact aerobics
Over 2 hours of basketball,
soccer, cycling, swimming, or
skating.
It would take over 8 hours of
volleyball, surfing, or golf.
And you won’t feel good
enough to do these
activities because fast
food gives you little to no
nutrients and energy.
How many calories does good food
have?
Food
Calorie
Tuna serving
182
2 slices of
bread
140
Chick breast
baked or
roasted
140
Medium sized
apple
70
Mayo-fat free
10
Fat-free frozen
yogurt
100
Water
0
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A roasted chicken
sandwich w/ fat-free mayo
(that you make!!!), an
apple, and frozen yogurt.
• 140+140+10+100+70+0
= 460 calories
• You have 1,660 calories
left for the rest of the day.
• And the calories will give
you energy to burn the
calories the rest of the
day.
• Plus, you can have a
healthy snack later in the
day without feeling guilty.
What would it take to burn off those
calories?
A nice walk
 A short run
 Just being active
would do the trick.
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To be healthy, remember…
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The food pyramid
Appropriate serving size
Your body is a machine, fuel it well
Be active to burn the calories you eat
Respect yourself
Finally—no everyone can look like
those supermodels. Feeling healthy
is a much better goal than looking
skinny