1. Put Your Life in
Calorie Balance
UMASS Extension
Julianna Coughlin
Spring 2015

2. Find Someone Who….

3. Agenda
1. What is Energy Balance?
2. How Many Calories do We Need?
3. Go, Slow, Whoa Foods
4. Balance with Physical Activity
5. Lets Move!
6. Lets Eat!

4. What is Energy Balance?

5. Your ENERGY IN and OUT don't have to balance
every day. It's having a balance over time that will
help you stay at a healthy weight
More IN than OUT over time
= weight gain
More OUT than IN over time =
weight loss

7. What Does 200 Calories Look Like?

8. Go, Slow, WHOA
GO Foods—Eat almost anytime.
SLOW Foods—Eat sometimes,
or less often.
WHOA Foods—Eat only once in a while or on
special occasions.

9. Go Foods

10. Slow Foods

11. WHOA Foods

12. What is your favorite food?
Is it a Go, Slow or Whoa food?

14. Go,Slow, Whoa on MyPlate
Plate 1
● 3 oz. grilled chicken
● 1 cup brown rice
● ½ cup green beans
● 8 oz. non-fat milk
● ½ medium banana
● ½ cup berries
511 calories
Plate 2
● 4 oz. steak
● 2 cups white rice
● ½ cup green peas
● 1 oz swiss cheese
● 4oz. cranberry cocktail
● 1 slice of cake with frosting
1,206 calories

15. What are the challenges
to being physically
active?

16. Benefits of Physical Activity
● Increases your chances for living longer.
● Decreases your risk of:
o heart disease
o type-2 diabetes,
o high blood pressure
o high cholesterol
o stroke
o some types of cancer (breast and colon).
● Helps you sleep better.
● Fights depression.
● Builds strength.
● Helps you maintain a healthy weight.
● You can have fun!

17. Aerobic Activity
● Adults should get at least:
o 2 hours and 30 minutes each per week of moderate
effort exercise
OR
● 1 hour and 15 minutes each week of vigorous exercise
● Do aerobic activity for at least 10 minutes at a time for
health benefits.
● Do a combination of moderate and vigorous activities
each week

18. Aerobic Activity

19. Muscle Strengthening Activity
● At least 2 days a week.
● Activities count as “muscle strengthening” if they
involve a moderate to high level of intensity or effort
AND work the major muscle groups of the body: the
legs, hips, back, chest, abdomen, shoulders, and arms.
● Choose activities that work all the different parts of the
body (legs, hips, back, chest, stomach, shoulders, and
arms).
● Exercises should be repeated 8 to 12 times per session.

20. Muscle Strengthening Activity

21. Let’s Move!
Wall Push-Up

22. Let’s Eat!
Spicy Fruit Salad

23. Set a Goal!
What is one way you can eat healthier?
What is one way you can be more physically
active?

24. Thank you!