This document provides an overview of what constitutes a healthy diet according to various health organizations. It discusses that a healthy diet emphasizes fruits, vegetables, whole grains, lean proteins and low-fat dairy, while limiting saturated fats, added sugars and sodium. It also covers dietary guidelines, food groups, serving sizes, exercise recommendations and how to calculate calorie needs based on factors like age, gender, height and physical activity levels.
The document discusses energy balance and its components. It introduces energy balance, explaining that it is like a scale comparing energy intake to energy expenditure. It then covers the topics of energy intake sources from food, including macronutrients, and energy expenditure components like basal metabolic rate, physical activity, and the thermic effect of food. The document provides examples of calculating percentages of calories from macronutrients and determining daily calorie needs using formulas like the Harris Benedict equation.
This document discusses calories and energy metabolism. It defines key terms like calories, basal metabolic rate (BMR), and thermic effect of food. It explains that 60-75% of energy needs come from BMR, about 10% from the thermic effect of food, and 30% from physical activity. Various factors can influence BMR like body composition, hormones, and environmental temperature. Equations are provided to estimate total calorie needs and requirements are given for different activity levels. Carbohydrates, proteins, fats, and alcohol are discussed as energy sources. The concepts of hunger, satiety, and appetite in regulating calorie intake are also summarized.
This document discusses basal metabolic rate and factors that affect energy balance and weight. It defines basal metabolic rate as the minimum energy required to sustain vital functions at rest. Several factors can influence BMR, including age, height, body composition, and thyroid function. It also discusses specific dynamic action, the increase in metabolic rate due to digestion of food, and how physical activity levels impact total daily energy needs. Body mass index is presented as a common measure of weight status.
This document discusses various topics related to food energy and metabolism. It defines food and food energy, and explains that food provides nutrients that animals use through cellular respiration to produce energy. It then discusses several units and concepts used to measure food energy and metabolism, including calories, respiratory quotient, specific dynamic action, net protein utilization, basal metabolic rate, and body mass index.
The document discusses various topics related to nutrition including food classification, balanced diet, calorie and protein requirements, energy metabolism, basal metabolic rate, respiratory quotient, specific dynamic action, glycemic index, dietary fibers, lipids, and protein quality assessment. It provides definitions, formulas, guidelines and examples for each topic in a detailed manner.
The human body requires energy to perform basic functions and physical activities. The amount of energy expended varies depending on the intensity of the activity, from basic metabolic functions to vigorous exercise. Regular physical activity increases daily energy expenditure and can help maintain a healthy energy balance and weight. Lack of activity reduces energy expenditure and contributes to weight gain if not balanced with calorie intake. The lesson explores factors that influence energy expenditure and the relationship between physical activity, calorie balance, and health.
Lecture 5 energy, food labels and energy needs during lifetime, nutritionSalim Alzarraee
The document discusses energy and energy balance. It defines energy as calories and explains that energy intake and expenditure must balance over time to maintain weight. More energy intake than expenditure leads to weight gain, and more expenditure than intake leads to weight loss. Factors that influence energy expenditure include basal metabolism, physical activity, and the thermic effect of food. Managing energy balance through diet and exercise is important for weight control.
Food, Nutrition, Nutrients, Diet, Energy consumption & BMIDr.Subir Kumar
Chemistry of nutrition, Dietary principles of food, Basic energy consumption, Total calorie requirements, Energy providing foods, Nutrition balance, Body mass index
The document discusses energy balance and its components. It introduces energy balance, explaining that it is like a scale comparing energy intake to energy expenditure. It then covers the topics of energy intake sources from food, including macronutrients, and energy expenditure components like basal metabolic rate, physical activity, and the thermic effect of food. The document provides examples of calculating percentages of calories from macronutrients and determining daily calorie needs using formulas like the Harris Benedict equation.
This document discusses calories and energy metabolism. It defines key terms like calories, basal metabolic rate (BMR), and thermic effect of food. It explains that 60-75% of energy needs come from BMR, about 10% from the thermic effect of food, and 30% from physical activity. Various factors can influence BMR like body composition, hormones, and environmental temperature. Equations are provided to estimate total calorie needs and requirements are given for different activity levels. Carbohydrates, proteins, fats, and alcohol are discussed as energy sources. The concepts of hunger, satiety, and appetite in regulating calorie intake are also summarized.
This document discusses basal metabolic rate and factors that affect energy balance and weight. It defines basal metabolic rate as the minimum energy required to sustain vital functions at rest. Several factors can influence BMR, including age, height, body composition, and thyroid function. It also discusses specific dynamic action, the increase in metabolic rate due to digestion of food, and how physical activity levels impact total daily energy needs. Body mass index is presented as a common measure of weight status.
This document discusses various topics related to food energy and metabolism. It defines food and food energy, and explains that food provides nutrients that animals use through cellular respiration to produce energy. It then discusses several units and concepts used to measure food energy and metabolism, including calories, respiratory quotient, specific dynamic action, net protein utilization, basal metabolic rate, and body mass index.
The document discusses various topics related to nutrition including food classification, balanced diet, calorie and protein requirements, energy metabolism, basal metabolic rate, respiratory quotient, specific dynamic action, glycemic index, dietary fibers, lipids, and protein quality assessment. It provides definitions, formulas, guidelines and examples for each topic in a detailed manner.
The human body requires energy to perform basic functions and physical activities. The amount of energy expended varies depending on the intensity of the activity, from basic metabolic functions to vigorous exercise. Regular physical activity increases daily energy expenditure and can help maintain a healthy energy balance and weight. Lack of activity reduces energy expenditure and contributes to weight gain if not balanced with calorie intake. The lesson explores factors that influence energy expenditure and the relationship between physical activity, calorie balance, and health.
Lecture 5 energy, food labels and energy needs during lifetime, nutritionSalim Alzarraee
The document discusses energy and energy balance. It defines energy as calories and explains that energy intake and expenditure must balance over time to maintain weight. More energy intake than expenditure leads to weight gain, and more expenditure than intake leads to weight loss. Factors that influence energy expenditure include basal metabolism, physical activity, and the thermic effect of food. Managing energy balance through diet and exercise is important for weight control.
Food, Nutrition, Nutrients, Diet, Energy consumption & BMIDr.Subir Kumar
Chemistry of nutrition, Dietary principles of food, Basic energy consumption, Total calorie requirements, Energy providing foods, Nutrition balance, Body mass index
This document discusses energy and calorie balance. It defines energy as the capacity to do work and calories as a unit used to measure energy. Carbohydrates, proteins and fats provide energy, while vitamins, minerals and water do not. The document explains that calories consumed must equal calories expended to maintain weight, while consuming more calories than expended leads to weight gain and consuming fewer calories leads to weight loss. Factors like basal metabolic rate, physical activity and thermic effect of food determine calories expended. Maintaining calorie and nutrient balance is important for health.
This document discusses nutrition and food energy. It begins by defining nutrition and food, explaining that food provides nutrients to support the body. It then discusses what nutrients are and some key nutrients like fats, proteins, vitamins and minerals. It explains that the body derives energy from food through cellular respiration. It discusses various units used to measure energy, such as calories and kilojoules. It also discusses concepts like respiratory quotient and basal metabolic rate. Overall, the document provides a high-level overview of nutrition, food energy, and some key nutritional concepts.
The document discusses different methods to measure energy expenditure in the human body. Indirect calorimetry measures oxygen consumption to estimate energy expenditure, using a spirometer to measure air volume and composition. Heart rate monitoring relates heart rate increases to increased oxygen consumption and energy expenditure based on an individual's established relationship. While direct calorimetry directly measures heat production for most accurate results, indirect methods and heart rate monitoring provide reasonably accurate alternatives in a cheaper and easier manner.
This document discusses various topics related to nutrition and energy balance in the human body. It begins by defining key terms like food, nutrients, nutrition, diet, and balanced diet. It then discusses basal metabolic rate (BMR), factors that affect BMR, and methods to calculate BMR and total energy expenditure. The document also covers energy balance, malnutrition, obesity, and provides recommendations for a balanced diet. Various types of malnutrition like kwashiorkor and marasmus are described along with their causes and clinical manifestations.
Energy requirement for a normal person Geeta Jaiswal
The document discusses guidelines for prescribing diets based on a person's energy requirements, which are calculated based on their basal metabolic rate, physical activity level, and other factors. It provides examples of calculating energy needs for a 55kg male doing moderate work. It also discusses protein, calorie, and micronutrient requirements and food exchanges that can be used to design diets meeting those requirements. The key steps outlined are calculating needs, determining required macronutrients, selecting appropriate foods to meet those needs while maintaining palatability and cultural eating patterns.
This document discusses nutrition and dietary recommendations. It defines key nutrition terms and outlines the macronutrients and micronutrients found in food. It describes dietary reference intakes including estimated average requirements, recommended dietary allowances, adequate intake and tolerable upper intake levels. Specific topics covered include caloric values of nutrients, basal metabolic rate factors that affect it, standard dietary allowances, specific dynamic action of foods, and guidelines for designing a balanced diet chart. The document also addresses malnutrition, protein-energy malnutrition, obesity, and the glycemic index.
1. Nutrition is the science of nourishing the body through food. Food provides nutrients and energy for growth, maintenance of tissues, and regulation of bodily processes.
2. Nutrients are classified based on their chemical nature (carbohydrates, lipids, proteins, minerals, vitamins, water), biological role (energy nutrients and protective nutrients), and daily requirement (macronutrients and micronutrients).
3. The caloric value of foods represents the energy released during metabolism and is measured using a bomb calorimeter. Carbohydrates and proteins provide 4 calories per gram while fats provide 9 calories per gram.
The document discusses calculating a person's basal metabolic rate (BMR), which is the number of calories burned at rest. It explains that the BMR decreases with age but can be increased through cardiovascular exercise. It also presents the Harris Benedict formula for determining total daily calorie needs based on BMR and exercise level, multiplying BMR by 1.2 for little exercise up to 1.9 for high amounts of exercise.
The document discusses factors that affect energy requirements and methods for measuring energy expenditure. It provides details on ICMR recommendations for energy intake in India based on reference men and women. The key points are:
1. Basal metabolic rate, age, gender, body weight, occupation, climate, lifestyle, and health influence energy requirements. ICMR defines reference individuals to estimate average energy needs.
2. Methods to measure energy expenditure include direct calorimetry, indirect calorimetry using whole-body chambers or Douglas bags, stable isotope methods, heart rate monitoring, and recording time and motion.
3. Calculations of energy requirements factor in basal metabolic rate, specific dynamic action of food, and
Nutrition is the scientific study of food and its relation to health. There are six categories of nutrients that provide structure, regulate processes, and supply energy. Basal metabolic rate is the minimum calories needed daily and varies by factors like age, weight, height, and activity level. Metabolism refers to all biochemical processes that allow the body to grow and maintain itself. Nutrition assessments evaluate eating patterns, intake, health factors, and risks. BMI is a measure of weight adjusted for height that is used to indicate weight status and risk for diseases.
Different methods to calculateEnergy requirement for maintenance, growth, pregnancy, and lactation in ruminants
Sri Venkateswara veterinary university, Animal nutrition, Vishnu Vardhan Reddy
The lecturer content is based on the Kathmandu University course syllabus. But, can be used for any undergraduate medical course for MBBS, BDS and Nursing.
Energy expenditure & weight management aanzaldua23
The document discusses energy balance and weight management. It explains that energy balance is determined by the relationship between energy intake through food consumption and energy expenditure. Positive energy balance occurs when intake exceeds expenditure, leading to weight gain, while negative energy balance occurs when expenditure exceeds intake, resulting in weight loss. The document also outlines the major components of energy expenditure, including basal metabolic rate, physical activity calories, and the thermic effect of food, and notes the risks of being overweight or underweight.
Cellular respiration involves three main stages - glycolysis, the citric acid cycle, and the electron transport chain - to break down glucose and generate energy in the form of ATP. Glycolysis harvests energy from glucose and produces pyruvic acid. Pyruvic acid then enters the citric acid cycle to be further oxidized, generating more ATP and electron carriers. In the electron transport chain, electrons are passed through protein complexes and their energy is used to pump hydrogen ions across a membrane, building a gradient. ATP synthase uses this gradient to produce ATP. Fermentation is an anaerobic pathway that regenerates NAD+ without oxygen. The basal metabolic rate reflects the energy needed for basic body functions at rest.
What is a calorie and how does it relate to weight loss and weight gain? The calorie is a way to describe energy and it is a way we measure the energy we ingest and the energy we use.
Here discuss about DRI, BMR, Daily Energy, Activity expenditure, Fruits & Food & its nutritional value. Such as energy, protein, fiber. fat, carbohydrate, sugar, and others nutrient in food.
Nutritional importance of proteins (biochemistry)autumnpianist
Proteins are important nutrients that provide the essential amino acids needed to build and repair tissues throughout the body. Animal proteins like eggs, beef and milk have complete amino acid profiles and are highest quality, while plant proteins may be missing some essential amino acids. However, combining different plant proteins can improve their quality through mutual supplementation of amino acids. Maintaining positive nitrogen balance through adequate protein intake is important for growth, tissue maintenance and recovery from illness or injury.
This document provides an overview of key topics related to nutrition and fitness. It discusses the essential nutrients required for a healthy diet, including proteins, fats, carbohydrates, vitamins, minerals and fiber. It recommends obtaining nutrients from whole, minimally processed foods. The document also outlines the five components of health-related fitness: cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition. It provides examples of exercises to improve each component and recommends engaging in regular physical activity for health benefits.
This document provides information on pre and post workout nutrition. It recommends focusing on whole, natural foods like fruits, vegetables, whole grains, nuts, seeds and grass-fed meats. It emphasizes choosing nourishing foods over those that are processed or contain added sugars. Quality sources of protein, carbohydrates and fats are outlined. The document also discusses hydration, supplementation and avoiding potential side effects from substances like creatine.
This document discusses energy and calorie balance. It defines energy as the capacity to do work and calories as a unit used to measure energy. Carbohydrates, proteins and fats provide energy, while vitamins, minerals and water do not. The document explains that calories consumed must equal calories expended to maintain weight, while consuming more calories than expended leads to weight gain and consuming fewer calories leads to weight loss. Factors like basal metabolic rate, physical activity and thermic effect of food determine calories expended. Maintaining calorie and nutrient balance is important for health.
This document discusses nutrition and food energy. It begins by defining nutrition and food, explaining that food provides nutrients to support the body. It then discusses what nutrients are and some key nutrients like fats, proteins, vitamins and minerals. It explains that the body derives energy from food through cellular respiration. It discusses various units used to measure energy, such as calories and kilojoules. It also discusses concepts like respiratory quotient and basal metabolic rate. Overall, the document provides a high-level overview of nutrition, food energy, and some key nutritional concepts.
The document discusses different methods to measure energy expenditure in the human body. Indirect calorimetry measures oxygen consumption to estimate energy expenditure, using a spirometer to measure air volume and composition. Heart rate monitoring relates heart rate increases to increased oxygen consumption and energy expenditure based on an individual's established relationship. While direct calorimetry directly measures heat production for most accurate results, indirect methods and heart rate monitoring provide reasonably accurate alternatives in a cheaper and easier manner.
This document discusses various topics related to nutrition and energy balance in the human body. It begins by defining key terms like food, nutrients, nutrition, diet, and balanced diet. It then discusses basal metabolic rate (BMR), factors that affect BMR, and methods to calculate BMR and total energy expenditure. The document also covers energy balance, malnutrition, obesity, and provides recommendations for a balanced diet. Various types of malnutrition like kwashiorkor and marasmus are described along with their causes and clinical manifestations.
Energy requirement for a normal person Geeta Jaiswal
The document discusses guidelines for prescribing diets based on a person's energy requirements, which are calculated based on their basal metabolic rate, physical activity level, and other factors. It provides examples of calculating energy needs for a 55kg male doing moderate work. It also discusses protein, calorie, and micronutrient requirements and food exchanges that can be used to design diets meeting those requirements. The key steps outlined are calculating needs, determining required macronutrients, selecting appropriate foods to meet those needs while maintaining palatability and cultural eating patterns.
This document discusses nutrition and dietary recommendations. It defines key nutrition terms and outlines the macronutrients and micronutrients found in food. It describes dietary reference intakes including estimated average requirements, recommended dietary allowances, adequate intake and tolerable upper intake levels. Specific topics covered include caloric values of nutrients, basal metabolic rate factors that affect it, standard dietary allowances, specific dynamic action of foods, and guidelines for designing a balanced diet chart. The document also addresses malnutrition, protein-energy malnutrition, obesity, and the glycemic index.
1. Nutrition is the science of nourishing the body through food. Food provides nutrients and energy for growth, maintenance of tissues, and regulation of bodily processes.
2. Nutrients are classified based on their chemical nature (carbohydrates, lipids, proteins, minerals, vitamins, water), biological role (energy nutrients and protective nutrients), and daily requirement (macronutrients and micronutrients).
3. The caloric value of foods represents the energy released during metabolism and is measured using a bomb calorimeter. Carbohydrates and proteins provide 4 calories per gram while fats provide 9 calories per gram.
The document discusses calculating a person's basal metabolic rate (BMR), which is the number of calories burned at rest. It explains that the BMR decreases with age but can be increased through cardiovascular exercise. It also presents the Harris Benedict formula for determining total daily calorie needs based on BMR and exercise level, multiplying BMR by 1.2 for little exercise up to 1.9 for high amounts of exercise.
The document discusses factors that affect energy requirements and methods for measuring energy expenditure. It provides details on ICMR recommendations for energy intake in India based on reference men and women. The key points are:
1. Basal metabolic rate, age, gender, body weight, occupation, climate, lifestyle, and health influence energy requirements. ICMR defines reference individuals to estimate average energy needs.
2. Methods to measure energy expenditure include direct calorimetry, indirect calorimetry using whole-body chambers or Douglas bags, stable isotope methods, heart rate monitoring, and recording time and motion.
3. Calculations of energy requirements factor in basal metabolic rate, specific dynamic action of food, and
Nutrition is the scientific study of food and its relation to health. There are six categories of nutrients that provide structure, regulate processes, and supply energy. Basal metabolic rate is the minimum calories needed daily and varies by factors like age, weight, height, and activity level. Metabolism refers to all biochemical processes that allow the body to grow and maintain itself. Nutrition assessments evaluate eating patterns, intake, health factors, and risks. BMI is a measure of weight adjusted for height that is used to indicate weight status and risk for diseases.
Different methods to calculateEnergy requirement for maintenance, growth, pregnancy, and lactation in ruminants
Sri Venkateswara veterinary university, Animal nutrition, Vishnu Vardhan Reddy
The lecturer content is based on the Kathmandu University course syllabus. But, can be used for any undergraduate medical course for MBBS, BDS and Nursing.
Energy expenditure & weight management aanzaldua23
The document discusses energy balance and weight management. It explains that energy balance is determined by the relationship between energy intake through food consumption and energy expenditure. Positive energy balance occurs when intake exceeds expenditure, leading to weight gain, while negative energy balance occurs when expenditure exceeds intake, resulting in weight loss. The document also outlines the major components of energy expenditure, including basal metabolic rate, physical activity calories, and the thermic effect of food, and notes the risks of being overweight or underweight.
Cellular respiration involves three main stages - glycolysis, the citric acid cycle, and the electron transport chain - to break down glucose and generate energy in the form of ATP. Glycolysis harvests energy from glucose and produces pyruvic acid. Pyruvic acid then enters the citric acid cycle to be further oxidized, generating more ATP and electron carriers. In the electron transport chain, electrons are passed through protein complexes and their energy is used to pump hydrogen ions across a membrane, building a gradient. ATP synthase uses this gradient to produce ATP. Fermentation is an anaerobic pathway that regenerates NAD+ without oxygen. The basal metabolic rate reflects the energy needed for basic body functions at rest.
What is a calorie and how does it relate to weight loss and weight gain? The calorie is a way to describe energy and it is a way we measure the energy we ingest and the energy we use.
Here discuss about DRI, BMR, Daily Energy, Activity expenditure, Fruits & Food & its nutritional value. Such as energy, protein, fiber. fat, carbohydrate, sugar, and others nutrient in food.
Nutritional importance of proteins (biochemistry)autumnpianist
Proteins are important nutrients that provide the essential amino acids needed to build and repair tissues throughout the body. Animal proteins like eggs, beef and milk have complete amino acid profiles and are highest quality, while plant proteins may be missing some essential amino acids. However, combining different plant proteins can improve their quality through mutual supplementation of amino acids. Maintaining positive nitrogen balance through adequate protein intake is important for growth, tissue maintenance and recovery from illness or injury.
This document provides an overview of key topics related to nutrition and fitness. It discusses the essential nutrients required for a healthy diet, including proteins, fats, carbohydrates, vitamins, minerals and fiber. It recommends obtaining nutrients from whole, minimally processed foods. The document also outlines the five components of health-related fitness: cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition. It provides examples of exercises to improve each component and recommends engaging in regular physical activity for health benefits.
This document provides information on pre and post workout nutrition. It recommends focusing on whole, natural foods like fruits, vegetables, whole grains, nuts, seeds and grass-fed meats. It emphasizes choosing nourishing foods over those that are processed or contain added sugars. Quality sources of protein, carbohydrates and fats are outlined. The document also discusses hydration, supplementation and avoiding potential side effects from substances like creatine.
This document provides guidance on pre and post workout nutrition for athletes. It recommends focusing on whole, natural foods like fruits, vegetables, whole grains, nuts, seeds, eggs and grass-fed meat. It emphasizes choosing nourishing foods over those that provide only calories. For pre-workout, it suggests complex carbs and healthy fats 2-3 hours before. Post-workout, it recommends replenishing carbs and adding protein within 45 minutes along with rehydration. The document also provides protein, carb and fat intake guidelines for athletes along with other nutritional supplements that may support performance and recovery.
This document provides an overview of a lesson plan for teaching teens about healthy diets. The lesson covers definitions of healthy diets, dietary guidelines, food groups, reading nutrition labels, computing calorie needs, and exercise recommendations. It includes objectives, materials, and a two-part lesson plan outline that involves students collecting a 24-hour dietary recall from someone and then analyzing it based on dietary guidelines and calorie needs. The lesson also discusses recommendations for cancer prevention and the American Diabetes Association's plate method for portion control.
The document provides guidance on planning a healthy diet including:
- Using food groups and exchanges to create balanced meals with adequate nutrients and energy.
- Choosing foods with high nutrient density by focusing on whole grains, vegetables, fruits, lean proteins and low-fat dairy.
- Reading nutrition labels to select processed foods lower in sugars, salt and saturated fat.
The document discusses various treatment options for obesity, including dietary approaches, exercise, behavioral therapy, medication, and surgery. It provides details on meal replacement plans, the exchange diet, types of aerobic and anaerobic exercise, very low calorie diets, and components of behavioral treatment programs. Surgical options like gastric banding, bypass procedures, and their risks and advantages are also outlined.
The document discusses various treatment options for obesity including dietary approaches, exercise, behavioral therapy, very low calorie diets, and obesity drugs or surgery for more severe cases. It provides details on meal replacement plans, the exchange diet system which divides foods into categories, recommended aerobic and anaerobic exercise, and the benefits of group behavioral treatment programs.
This document discusses nutrition and diet. It begins with a brief history of the study of nutrition dating back to ancient Egyptians and Greeks. It then defines key terms like diet, nutrition, and types of nutrients. The document outlines Recommended Daily Allowances and discusses assessments of nutritional status. It also covers calcium metabolism and the role of fluoride. The document provides an overview of topics related to ensuring optimal nutrition and diet.
The document provides an overview of performance nutrition fundamentals and rules to follow for optimal nutrition. It covers the topics of eating clean whole foods, eating often in small frequent meals, proper hydration, recovery nutrition after workouts, and maintaining a positive mindset around nutrition. Specific guidelines are given for the main macronutrients of carbohydrates, proteins and fats, with lists of high quality and lower quality options. The importance of eating a variety of fruits and vegetables to get different nutrients is also discussed.
The document discusses nutrition and healthy eating. It covers the importance of daily food choices, portion sizes, Canada's Food Guide recommendations, and the six essential nutrients: proteins, carbohydrates, fats, vitamins, minerals, and fiber. Maintaining a balanced diet with a variety of foods is key to health. Reading nutrition labels can help people make informed choices about the foods they eat.
This document provides information about the USDA's MyPlate food guidance system. It begins with an overview of MyPlate and how it replaced MyPyramid as the major nutrition icon used by the USDA. It then discusses the differences between MyPlate and previous food guide models. The majority of the document describes each component of MyPlate in detail, including fruits, vegetables, grains, proteins, dairy, and oils. It provides examples of foods that fall into each category and notes the health benefits and key nutrients found in each food group. The document concludes with messages about balancing calories and reducing saturated fats, added sugars, trans fats, and sodium.
Choose My Plate and Dietary Guidelines provides recommendations for healthy eating and physical activity. It recommends making half your plate fruits and vegetables, switching to low-fat dairy, making at least half your grains whole, varying protein choices, and cutting back on foods high in solid fats, added sugars and salt. The guidelines also suggest eating the right amount of calories based on your needs and being physically active for at least 150 minutes per week. Key recommendations include balancing calories and nutrients, reducing sodium and refined grains, and increasing vegetables, fruits, whole grains and seafood.
The document provides an overview of nutrition basics including defining nutrition, reputable nutrition research methods, categorizing nutrient needs, understanding calories and energy nutrients, analyzing the standard American diet, calculating percentages of calories from carbohydrates, fat and protein, functions of vitamins, minerals and water, factors influencing food choices, assessing nutritional status, establishing dietary reference intakes, using food guides to plan meals, and using exchange lists to plan meals.
Jo Gamble is a highly trained and qualified nutritional therapy with years of experience helping people with wellness, various health problems and also professional sportsmen. She holds her clinic in Coventry , England in the United Kingdom and is available for consulation by booking on her website http:www.embracingnutrition.co.uk or via Skype or telephone consultations, information is available on the website.
he ViSalus Sciences® Body by Vi™ - 90 Day Challenge
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The Body by Vi™ Challenge is not another fad diet. The program is based on nutrition that helps you burn fat and keep lean muscle, boosts your metabolism and helps control hunger. The patented ingredients and formulas help you achieve your goals, on your terms with guaranteed results. Included in our program are nutrition guides, fitness tips and plans, and downloadable tracking tools.ViSalus Body by Vi™ Challenge Prizes and Rewards
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The document summarizes the Body by Vi program from ViSalus Sciences, which provides shakes, supplements and online tools to help with weight loss and healthy living. It notes high obesity and poor diet statistics in the US and costs of other popular programs, then outlines the Body by Vi program which includes shakes, supplements, customized meal plans, exercise videos and an online community for support at a lower daily cost than alternatives. The program aims to help people transform their health in 90 days with proper diet, exercise and community support.
This document provides information on sports nutrition for athletes. It discusses that an athlete's nutrition needs depend on factors like the type of sport, additional energy expenditures, and training. It recommends athletes get 55-60% of calories from carbohydrates, 15-20% from protein, and 20-25% from fat. Carbohydrates, proteins, fats, hydration, and supplements are explained. Guidelines are provided for carbohydrate, protein, and fat intake. The importance of recovery nutrition after exercise is also outlined.
This document provides a 2-week diet and exercise plan to help people lose weight. It recommends eating a low-calorie diet of 1250 calories per day focused on whole grains, healthy fats, lean proteins, fruits and vegetables. It provides 3 sample meal plans and guidelines for when and how much to eat at each meal. The plan is designed to launch a healthy lifestyle through a challenging but achievable short-term commitment.
Dr levine, pp presentation,,tsfl staff training, medifast 12-5-10S MIKE NESKOVIC
This document provides an overview and instructions for implementing the Take Shape for Life weight loss program. It describes the program as using meal replacements and one healthy meal per day to achieve weight loss of 2-5 pounds per week. Patients are taught how to follow the meal plan, exercise guidelines, and transition to maintenance. Staff training, ordering processes, and ongoing support resources are also outlined to ensure success in implementing the program.
The document describes Anthony Delgado, a 28-year-old male who is 5'10" and 180 lbs. It analyzes his diet and finds that he was lacking in fruits, vegetables, and dairy, meeting only his grain and protein targets at over 452%. As a result, his metabolism increased, leading to muscle gain and fat loss. However, his unbalanced diet lacked overall nutrition. The document then provides a corrected daily meal plan and recommends eating a balanced diet within one's calorie needs for healthy weight and muscle gain.
Similar to Healthy diet recommendations Unit 2 (20)
Vitamin D is produced in the skin upon exposure to sunlight and plays an important role in bone health and cellular functions throughout the body. It is hydroxylated in the liver to 25-hydroxyvitamin D and then in the kidneys to its active form, 1,25-dihydroxyvitamin D. Deficiency is linked to increased risk of various chronic diseases. Vitamin D receptors exist in most cells and 1,25-dihydroxyvitamin D has wide-ranging effects, including roles in immune function, cell growth regulation, and reduction of inflammation. Adequate vitamin D levels may protect against cancer, cardiovascular disease, diabetes, and autoimmune conditions like multiple sclerosis.
This document discusses gluten free eating and its benefits. It states that individuals with celiac disease or gluten sensitivity cannot eat foods containing gluten, which is found in wheat, barley, and rye. It provides lists of hidden sources of gluten and acceptable gluten-free grains and starches. The document recommends eating gluten-free only if medically necessary, as it can be expensive and risk nutrient deficiencies. Whole grains are promoted as heart-healthy due to fiber, vitamins, and minerals that may reduce risks for chronic diseases.
Coconut oil has various health benefits. It contains antioxidants and antimicrobial fatty acids. While high in saturated fat, studies show coconut oil may not increase heart disease risk like other saturated fats due to its unique fatty acid composition. Coconut oil is solid at room temperature and can be used for cooking or baking, where it adds flavor and has a higher burning point than other oils. The fatty acids in coconut oil are metabolized differently than other fats and may provide benefits for conditions like malabsorption.
This document summarizes the health effects of coconut oil by comparing its fatty acid composition to other oils like corn oil. It finds that while coconut oil has more saturated fat than corn oil, its medium-chain fatty acids may provide benefits like supporting immune function and reducing abdominal fat. However, it cautions that coconut oil should not completely replace unsaturated vegetable oils which provide essential fatty acids and are generally healthier. Overall, the document concludes coconut oil can be consumed in moderation as part of a balanced diet for its possible health benefits and flavor in cooking.
Resveratrol is a compound found in various plants and foods like grapes, blueberries, and red wine. It has many health benefits such as being an antioxidant that reduces oxidative damage, inhibiting cancer development at various stages, reducing inflammation, and helping to regulate blood glucose and lipid levels. Resveratrol protects cells and tissues from damage by reducing free radicals, preventing platelet aggregation, inhibiting cancer-promoting enzymes, and modulating inflammatory pathways. These properties may help prevent chronic diseases like heart disease, diabetes, and neurodegenerative conditions.
The document discusses the health benefits of blueberries. It states that blueberries contain phytochemicals called anthocyanins that act as antioxidants and may reduce the risk of chronic diseases like cancer and heart disease. Regular consumption of blueberries may improve brain, vision and heart health, and reduce the risk of conditions like diabetes and Alzheimer's disease. The document concludes that blueberries are a superfood due to the various health benefits provided by their phytochemical content.
This document provides an overview of research on flavonoids found in cocoa and chocolate. It summarizes that cocoa and chocolate are high in flavonoids like catechins and epicatechins which have been linked to health benefits. Studies show these flavonoids can improve blood vessel function, lower blood pressure, and reduce risk factors for cardiovascular disease by reducing oxidation of LDL cholesterol and inhibiting platelet aggregation. However, the amount of flavonoids varies depending on cocoa processing and the type of chocolate. More research is still needed on the long term effects of cocoa flavonoids in humans.
This document provides information about blueberries, including:
- Blueberries have many health benefits and antioxidant compounds that may delay chronic diseases.
- They are related to cranberries, bilberries, and cowberries, and are cultivated and picked wild.
- Blueberries have the highest concentration of antioxidants and may reduce cancer and heart disease risk by inhibiting tumor growth and reducing risk factors.
The document discusses the DASH diet plan for reducing hypertension. It provides information on hypertension prevalence, blood pressure goals, and how high blood pressure affects the body. The DASH diet is highlighted as an effective non-pharmacological approach to treating hypertension through its focus on fruits, vegetables, whole grains, and low-fat dairy while limiting sodium, red meat, and sugar. Weight loss through diet and exercise is also emphasized as important for reducing hypertension risk factors like obesity.
Nutrient sensing and metabolic disturbanceshelix1661
This document summarizes potential causes of metabolic syndrome and insulin resistance, including ectopic fat accumulation, impaired fat oxidation, defects in mitochondrial function, and impaired lipid metabolism. It also discusses adipose tissue as an endocrine organ and the roles of adipocytokines like adiponectin and resistin. Finally, it examines nutrient sensing pathways such as AMPK that regulate cellular energy levels and metabolism.
Gestational diabetes occurs in approximately 5% of pregnancies and results in high blood sugar levels during pregnancy. It develops when the placenta produces hormones that prevent the mother's cells from properly using insulin. To manage gestational diabetes, patients must monitor their blood sugar levels, follow a healthy diet with balanced carbohydrate intake, engage in moderate physical activity, and potentially take insulin or other medications. Maintaining blood sugar control is important for the health of both the mother and baby.
This document discusses several studies related to gestational diabetes and macrosomia. The first study found that maternal BMI had a greater influence on the development of large for gestational age (LGA) babies than glucose control. A second study identified that maternal BMI and LGA in a previous pregnancy most influenced fetal growth in the late second and early third trimesters, while maternal glycemia predominantly impacted growth later in the third trimester. A third study examined the degree of glucose control needed in women with type 1 diabetes to achieve normal fetal growth and neonatal proportions.
This document discusses common complications that can arise from diabetes, including heart disease, kidney disease, eye complications, nerve damage, foot complications, skin complications, and depression. It provides details on each complication, such as how diabetes increases the risks of heart attack, stroke, and kidney failure. It emphasizes the importance of controlling blood sugar, blood pressure, and cholesterol to reduce health risks.
This document discusses obesity in teens and children. It finds that Mexican-American and non-Hispanic black youth have higher rates of overweight than white youth. Adolescents and older adults are more likely to be overweight than younger groups. Obesity results from long-term energy imbalance where calories consumed exceed calories used. Having two overweight parents significantly increases a child's risk of becoming overweight themselves. Measuring tricep skinfold thickness from ages 3 to 17 showed children of two obese parents were three times as fat as children of two lean parents by age 17.
This document provides an overview of childhood obesity including prevalence, risks, environmental and genetic factors, critical periods of development, diet, physical activity, and recommendations for prevention. Some key points:
- Rates of childhood obesity in the US have increased 2-3 fold over the last 25 years. Approximately 18.8% of US children ages 6-11 are overweight.
- Risk factors for childhood obesity include family history, low income, lack of physical activity, excess calorie intake, excessive screen time, and lack of breastfeeding.
- Critical periods for the development of obesity are gestation, ages 5-6, and adolescence. Early life nutrition and growth patterns can impact future health.
This document discusses lycopene, a carotenoid pigment found in tomatoes and other red fruits and vegetables. It provides lycopene's sources, history of research on it, levels of intake in different populations, content in various foods, biological activities including antioxidant effects, and potential health benefits related to reducing risks of certain cancers and cardiovascular disease. The Pennington Nutrition Series publishes research from the Pennington Biomedical Research Center on nutrition, chronic disease prevention, and healthy aging.
Grilling vegetables and fruits instead of red meats can reduce the risk of chronic diseases. When vegetables are grilled, they do not form cancer-causing compounds like meats do. Colorful vegetables like corn, zucchini, and bell peppers as well as fruits make for healthy grilling options. To prevent the formation of cancer-causing PAHs and HCAs when grilling meats, one should use techniques like pre-cooking meats, avoiding excess fat and charring, frequent flipping, and marinating meats in herbs and spices.
This document summarizes potential health benefits of green tea. It discusses how green tea contains polyphenols, particularly catechins like EGCG, that may provide benefits. Some potential benefits highlighted include reduced risk of cardiovascular disease, obesity, diabetes, certain cancers, and neurodegenerative diseases. The document also discusses how green tea's antioxidants may protect cells from damage and help prevent chronic diseases associated with aging.
Genetic considerations in obesity developmenthelix1661
The document summarizes genetic research on human obesity from the Pennington Biomedical Research Center. It details that over 600 genes have been associated with obesity. Specific genetic disorders are described that can cause obesity like Cushing's syndrome. Mouse models are used to study obesity genes and their role in food intake and metabolism. Genome-wide studies have linked obesity phenotypes to particular chromosomes. The research aims to identify gene combinations and mutations that influence obesity risk and how they interact with environment.
This document outlines a lesson plan on dietary fat for high school students. It covers key concepts about fat including what fat is, the functions of dietary fat, different types of fat like saturated, unsaturated and trans fats, and how fats affect health. The lesson defines terms like cholesterol and lipoproteins and discusses the importance of reducing unhealthy fats and increasing healthy fats. It provides information on fat content of different foods and evaluating fat on nutrition labels. The plan includes slides, activities and handouts to teach students about fats and their impact on health.
The Children are very vulnerable to get affected with respiratory disease.
In our country, the respiratory Disease conditions are consider as major cause for mortality and Morbidity in Child.
TEST BANK For Brunner and Suddarth's Textbook of Medical-Surgical Nursing, 14...Donc Test
TEST BANK For Brunner and Suddarth's Textbook of Medical-Surgical Nursing, 14th Edition (Hinkle, 2017) Verified Chapter's 1 - 73 Complete.pdf
TEST BANK For Brunner and Suddarth's Textbook of Medical-Surgical Nursing, 14th Edition (Hinkle, 2017) Verified Chapter's 1 - 73 Complete.pdf
TEST BANK For Brunner and Suddarth's Textbook of Medical-Surgical Nursing, 14th Edition (Hinkle, 2017) Verified Chapter's 1 - 73 Complete.pdf
Storyboard on Skin- Innovative Learning (M-pharm) 2nd sem. (Cosmetics)MuskanShingari
Skin is the largest organ of the human body, serving crucial functions that include protection, sensation, regulation, and synthesis. Structurally, it consists of three main layers: the epidermis, dermis, and hypodermis (subcutaneous layer).
1. **Epidermis**: The outermost layer primarily composed of epithelial cells called keratinocytes. It provides a protective barrier against environmental factors, pathogens, and UV radiation.
2. **Dermis**: Located beneath the epidermis, the dermis contains connective tissue, blood vessels, hair follicles, and sweat glands. It plays a vital role in supporting and nourishing the epidermis, regulating body temperature, and housing sensory receptors for touch, pressure, temperature, and pain.
3. **Hypodermis**: Also known as the subcutaneous layer, it consists of fat and connective tissue that anchors the skin to underlying structures like muscles and bones. It provides insulation, cushioning, and energy storage.
Skin performs essential functions such as regulating body temperature through sweat production and blood flow control, synthesizing vitamin D when exposed to sunlight, and serving as a sensory interface with the external environment.
Maintaining skin health is crucial for overall well-being, involving proper hygiene, hydration, protection from sun exposure, and avoiding harmful substances. Skin conditions and diseases range from minor irritations to chronic disorders, emphasizing the importance of regular care and medical attention when needed.
Fexofenadine is sold under the brand name Allegra.
It is a selective peripheral H1 blocker. It is classified as a second-generation antihistamine because it is less able to pass the blood–brain barrier and causes lesser sedation, as compared to first-generation antihistamines.
It is on the World Health Organization's List of Essential Medicines. Fexofenadine has been manufactured in generic form since 2011.
Allopurinol, a uric acid synthesis inhibitor acts by inhibiting Xanthine oxidase competitively as well as non- competitively, Whereas Oxypurinol is a non-competitive inhibitor of xanthine oxidase.
The biomechanics of running involves the study of the mechanical principles underlying running movements. It includes the analysis of the running gait cycle, which consists of the stance phase (foot contact to push-off) and the swing phase (foot lift-off to next contact). Key aspects include kinematics (joint angles and movements, stride length and frequency) and kinetics (forces involved in running, including ground reaction and muscle forces). Understanding these factors helps in improving running performance, optimizing technique, and preventing injuries.
Giloy in Ayurveda - Classical Categorization and SynonymsPlanet Ayurveda
Giloy, also known as Guduchi or Amrita in classical Ayurvedic texts, is a revered herb renowned for its myriad health benefits. It is categorized as a Rasayana, meaning it has rejuvenating properties that enhance vitality and longevity. Giloy is celebrated for its ability to boost the immune system, detoxify the body, and promote overall wellness. Its anti-inflammatory, antipyretic, and antioxidant properties make it a staple in managing conditions like fever, diabetes, and stress. The versatility and efficacy of Giloy in supporting health naturally highlight its importance in Ayurveda. At Planet Ayurveda, we provide a comprehensive range of health services and 100% herbal supplements that harness the power of natural ingredients like Giloy. Our products are globally available and affordable, ensuring that everyone can benefit from the ancient wisdom of Ayurveda. If you or your loved ones are dealing with health issues, contact Planet Ayurveda at 01725214040 to book an online video consultation with our professional doctors. Let us help you achieve optimal health and wellness naturally.
PGx Analysis in VarSeq: A User’s PerspectiveGolden Helix
Since our release of the PGx capabilities in VarSeq, we’ve had a few months to gather some insights from various use cases. Some users approach PGx workflows by means of array genotyping or what seems to be a growing trend of adding the star allele calling to the existing NGS pipeline for whole genome data. Luckily, both approaches are supported with the VarSeq software platform. The genotyping method being used will also dictate what the scope of the tertiary analysis will be. For example, are your PGx reports a standalone pipeline or would your lab’s goal be to handle a dual-purpose workflow and report on PGx + Diagnostic findings.
The purpose of this webcast is to:
Discuss and demonstrate the approaches with array and NGS genotyping methods for star allele calling to prep for downstream analysis.
Following genotyping, explore alternative tertiary workflow concepts in VarSeq to handle PGx reporting.
Moreover, we will include insights users will need to consider when validating their PGx workflow for all possible star alleles and options you have for automating your PGx analysis for large number of samples. Please join us for a session dedicated to the application of star allele genotyping and subsequent PGx workflows in our VarSeq software.
Congestive Heart failure is caused by low cardiac output and high sympathetic discharge. Diuretics reduce preload, ACE inhibitors lower afterload, beta blockers reduce sympathetic activity, and digitalis has inotropic effects. Newer medications target vasodilation and myosin activation to improve heart efficiency while lowering energy requirements. Combination therapy, following an assessment of cardiac function and volume status, is the most effective strategy to heart failure care.
Nano-gold for Cancer Therapy chemistry investigatory projectSIVAVINAYAKPK
chemistry investigatory project
The development of nanogold-based cancer therapy could revolutionize oncology by providing a more targeted, less invasive treatment option. This project contributes to the growing body of research aimed at harnessing nanotechnology for medical applications, paving the way for future clinical trials and potential commercial applications.
Cancer remains one of the leading causes of death worldwide, prompting the need for innovative treatment methods. Nanotechnology offers promising new approaches, including the use of gold nanoparticles (nanogold) for targeted cancer therapy. Nanogold particles possess unique physical and chemical properties that make them suitable for drug delivery, imaging, and photothermal therapy.
Nano-gold for Cancer Therapy chemistry investigatory project
Healthy diet recommendations Unit 2
1. What defines a
“Healthy Diet”?
Aw
es
o m
e.
2C Lesson 2
en
ts
!
2. This lesson will cover…
Determinants of a healthy diet
An overview of the Dietary Guidelines
How to read food labels
An overview of the MyPlate Plan
Food groups in the plan
Exercise recommendations
Computations for energy needs
Navigating the MyPlate site
2 Copyright PBRC 2012
3. Determinants of a healthy diet
Plant based (fruits and vegetables)
Avoids excessive calorie intake
Minimizes solid fats and added sugars
Lean meats
Plant proteins
3 Copyright PBRC 2012
4. What is a Healthy Diet?
It is a diet that:
• Emphasizes fruits, vegetables, whole grains, fat-free or
low-fat milk, and milk products (nutrient-dense);
• Includes lean meats, poultry, fish, beans, eggs, and nuts;
• Is low in saturated fats, trans fats, cholesterol, salt (sodium),
and added sugars.
4 Copyright PBRC 2012
5. American Institute for
Cancer Research
Strategies for Cancer Prevention:
Eat mostly plant-based foods, which
are low in energy density
Be physically active
Maintain a healthy weight (via steps 1
and 2, as well as reducing portion size)
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6. Recommendations for
Cancer Prevention
1. Be as lean as possible without becoming underweight.
2. Be physically active for at least 30 minutes every day.
3. Avoid sugary drinks. Limit consumption of energy-dense foods.
4. Eat more of a variety of vegetables, fruits, whole grains and legumes
such as beans.
5. Limit consumption of red meats (such as beef, pork and lamb) and
avoid processed meats.
6. If consumed at all, limit alcoholic drinks to 2 for men and 1 for women a
day.
7. Limit consumption of salty foods and foods processed with salt.
8. Don't use supplements to protect against cancer.
9. Breastfeed exclusively for up to 6 months
10. After treatment, cancer survivors should follow the recommendations for
cancer prevention.
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7. American Diabetes Association
Divide your plate into 3 sections:
Fill the largest section with non-
starchy vegetables
In one of the small sections,
put starchy foods
On the other small section, put
your meat or meat substitutes
Add an 8 oz glass of non-fat or
low-fat milk or milk substitute.
And a piece of fruit or a 1/2 cup
fruit salad to complete the meal.
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8. American Heart Association
Healthy diet goals:
Fruits and vegetables: At least 4.5 cups a day
Fish (preferably oily fish): At least two 3.5-ounce
servings a week
Fiber-rich whole grains: At least three 1-ounce-
equivalent servings a day
Sodium: Less than 1,500 mg a day
Sugar-sweetened beverages: No more than 450 calories
(36 ounces) a week
Other Dietary Measures:
Nuts, legumes and seeds: At least 4 servings a week
Processed meats: No more than 2 servings a week
Saturated fat: Less than 7% of total energy intake
8 Copyright PBRC 2012
9. Dietary Guidelines for
Americans
The USDA Dietary Guidelines for Americans provide
easy-to-understand information on how
Americans can improve their health and reduce their risk
of disease.
disease
This can be done by changing food choices,
food handling, and physical activity patterns.
The guidelines are revised every five years.
9 Copyright PBRC 2012
10. Dietary Guidelines for
Americans
It’s important for you to know that the Dietary
Guidelines are:
Recommendations for healthy Americans,
ages 2 years and over.
The government’s key nutrition message on how
to choose a healthful diet and increase activity.
Incorporated into an eating plan making it easy for
Americans to follow.
10 Copyright PBRC 2012
11. Based on a 2,000 calorie diet
the recommendations are:
6 ounces from the grains group
2 cups from the fruit group
2.5 cups from the vegetables group
3 cups from the milk group
5.5 ounces from the protein group
11 Copyright PBRC 2012
12. Food Group Servings
The number of servings for each food group is specified on this
handout, based on differing calorie intakes.
For a 1,800 calorie diet, how many servings should be
consumed for each food group:
Grains ?
_______
Fruit ?
_______
Vegetables ?
_______
Milk ?
_______
Proteins ?
_______
12 Copyright PBRC 2012
13. Food Groups
What Foods are in each?
Choose nutrient-dense foods over energy-dense foods
Choose fat-free or low-fat milk or milk products over whole fat
Choose lean cuts of meat and replace red meat with fish, nuts,
seeds, peanut butter, or tofu occasionally.
Discretionary calorie allowance
13 Copyright PBRC 2012
14. Serving Sizes
The fruit, vegetable, and milk groups deal with cup equivalents
fruit vegetable
The grains and proteins groups deal with ounce equivalents
Could anyone tell me:
3 servings
# of servings from the grain group for 1 (3 oz) muffin? _______
1 ½ cups
# servings from the fruit group for 12 ounces of fruit juice? _______
# servings from lean meat and beans group for ½ c cooked beans? _____ 2 ounces
14 Copyright PBRC 2012
15. Serving Sizes
Last Example
For lunch on Monday, Josh ate the following:
1 whole wheat sandwich (2 slices of bread) with
3 ounces of deli turkey and 1 teaspoon of mustard, and
1 slice (2 ounces) of American cheese
1 salad that had 1 cup of salad greens,
½ cup of cooked pasta, and fat-free dressing
And 1 glass of low-fat milk (8 ounces)
Servings:
Grains: 3
Fruits: 0
Vegetables: 1 cup
Protein: 3 oz equivalents
Milk: 2 cup equivalents
15 Copyright PBRC 2012
16. Exercise recommendations
Children and adolescents (6-17 y) should do 60
minutes (1 hour) or more of physical activity
each day.
Adults need at least 2 hours and 30 minutes
(150 minutes) of moderate-intensity aerobic
activity (i.e., brisk walking) every week and
muscle-strengthening activities on 2 or more
days a week that work all major muscle groups
(legs, hips, back, abdomen, chest, shoulders,
and arms).
16 Copyright PBRC 2012
17. Aerobic activity – what
counts?
Aerobic activity or "cardio" gets you breathing
harder and your heart beating faster.
Intensity is how hard your body is working
during aerobic activity.
Here are some examples of activities that require
moderate effort:
Walking fast
Doing water aerobics
Riding a bike on level ground or with few hills
Playing doubles tennis
Pushing a lawn mower
17 Copyright PBRC 2012
18. Vigorous intensity exercise
Jogging or running
Swimming laps
Riding a bike fast or on hills
Playing singles tennis
Playing basketball
You can do moderate- or vigorous-intensity aerobic
activity, or a mix of the two each week. A rule of thumb is
that 1 minute of vigorous-intensity activity is about the
same as 2 minutes of moderate-intensity activity.
18 Copyright PBRC 2012
19. Muscle-strengthening
activities – what counts?
Strengthen your muscles at least 2 days a week.
Work all the major muscle groups of your body (legs,
hips, back, chest, abdomen, shoulders, and arms).
A repetition is one complete movement of an activity,
like lifting a weight or doing a sit-up.
Do 8—12 repetitions per activity as 1 set, 2 or 3 sets.
You may want to try the following:
Lifting weights
Working with resistance bands
Doing exercises that use your body weight for resistance
(i.e., push ups, sit ups)
Heavy gardening (i.e., digging, shoveling)
Yoga
19 Copyright PBRC 2012
20. Energy needs
Your energy needs depend on your activity level
Energy needs
Can be calculated
Are individual
Vary from day to day
20 Copyright PBRC 2012
21. Calculating Calorie (Energy)
Needs
The Harris-Benedict Equation
Calculate recommended calorie intake
This is specific for each individual and is
based on a person’s:
Gender
Age
Height
Weight
Activity level
21 Copyright PBRC 2012
22. Calculating Calorie (Energy)
Needs
The Harris-Benedict Equation
There are two formulas we can use:
One specific for females
One specific for males
Basal Energy Expenditure (B.E.E.)
22 Copyright PBRC 2012
23. The Harris-Benedict Equation
Calculating B.E.E.
For men, the B.E.E. =
66.5 + (13.75 x kg) + (5.003 x cm) - (6.775 x age)
For women, the B.E.E. =
655.1 + (9.563 x kg) + (1.850 x cm) - (4.676 x age)
23 Copyright PBRC 2012
24. Here’s an Example
Ashley is 25 years old. She is 5’5 and weighs 135 pounds. She’s
moderately active, jogging daily. Calculate Ashley’s energy needs:
For women, the B.E.E. =
655.1 + (9.563 x kg) + (1.850 x cm) - (4.676 x age)
For Ashley, the B.E.E. =
655.1 + (9.563 x 61.4) + (1.850 x 165.1) - (4.676 x 25)
655.1 + 587.1 + 305.4 – 116.9 = 1430.7
24 Copyright PBRC 2012
25. Calculating B.E.E.
For women, the B.E.E. =
655.1 + (9.563 x kg) + (1.850 x cm) - (4.676 x age)
B.E.E. = 655.1 + (9.563 x 61.36) + (1.850 x 162.56) – (4.676 x 25)
25 Copyright PBRC 2012
26. Calculating Energy Needs
Activity Factors
Multiply BEE by Level of Activity
Sedentary 1.2 Little or no exercise, desk job
Lightly Active 1.375 Light exercise/ sports 1-3 days/wk
Moderately Active 1.55 Moderate exercise/sports 6-7 d/wk
Very Active 1.725 Hard exercise every day, or
exercising 2 x’s/day
Extra Active 1.9 Hard exercise 2 or more times per
day, or training for marathon, or
triathlon, etc.
Ashley’s total energy needs (including activity needs) are 2218 kcals!
26 Copyright PBRC 2012
27. Summary
Healthy diets are those that:
Emphasize fruit, vegetables, whole grains, and fat-free or low fat dairy;
Include lean meats more often than high fat meats;
Replace meat with beans, eggs, nuts, and seeds occasionally;
Are low in saturated fat, trans fat, cholesterol, salt, and added sugars
27 Copyright PBRC 2012
28. Summary
Energy needs are different from one person to the
next and based on:
Gender
Height
Weight
Activity level
Healthy Diet + Exercise = the key to healthy living and
lowering your risk for disease later in life
28 Copyright PBRC 2012
29. Division of Education
Authors: Phillip Brantley, PhD, Director
Heli Roy, PhD, RD Pennington Biomedical Research Center
Shanna Lundy, MS Steven Heymsfield, MD, Executive Director
The Pennington Biomedical Research Center is a world-renowned nutrition research center.
Mission:
To promote healthier lives through research and education in nutrition and preventive medicine.
The Pennington Center has several research areas, including:
Clinical Obesity Research
Experimental Obesity
Functional Foods
Health and Performance Enhancement
Nutrition and Chronic Diseases
Nutrition and the Brain
Dementia, Alzheimer’s and healthy aging
Diet, exercise, weight loss and weight loss maintenance
The research fostered in these areas can have a profound impact on healthy living and on the prevention of common chronic diseases,
such as heart disease, cancer, diabetes, hypertension and osteoporosis.
The Division of Education provides education and information to the scientific community and the public about research findings, training
programs and research areas, and coordinates educational events for the public on various health issues.
We invite people of all ages and backgrounds to participate in the exciting research studies being conducted at the Pennington Center in
Baton Rouge, Louisiana. If you would like to take part, visit the clinical trials web page at www.pbrc.edu or call (225) 763-3000.
29 Copyright PBRC 2012
Editor's Notes
Poor diet and physical inactivity are the most important factors contributing to an epidemic of overweight and obesity affecting men, women, and children in all segments of our society. Healthy eating encompasses two overarching concepts: Maintain calorie balance over time to achieve and sustain a healthy weight. People who are most successful at achieving and maintaining a healthy weight do so through continued attention to consuming only enough calories from foods and beverages to meet their needs and by being physically active. To curb the obesity epidemic and improve their health, many Americans must decrease the calories they consume and increase the calories they expend through physical activity. Focus on consuming nutrient-dense foods and beverages. Americans currently consume too much sodium and too many calories from solid fats, added sugars, and refined grains. These replace nutrient-dense foods and beverages and make it difficult for people to achieve recommended nutrient intake while controlling calorie and sodium intake. A healthy eating pattern limits intake of sodium, solid fats, added sugars, and refined grains and emphasizes nutrient-dense foods and beverages—vegetables, fruits, whole grains, fat-free or low-fat milk and milk products, seafood, lean meats and poultry, eggs, beans and peas, and nuts and seeds.
Say: a healthy diet is one that: emphasizes fruits, vegetables, whole grains, fat free or low-fat milk, and milk products . These foods are often referred to as nutrient-dense foods. Nutrient Density . Nutrient dense foods are those that provide a lot of nutrients (vitamins and minerals) and only a few calories. Nutrient-dense foods are the opposite of “energy-dense” foods. Energy-dense foods are those foods which are packed with calories (energy), but are not very nutritious (meaning that they have a lot of calories but not many vitamins or minerals). Can you think of any foods which might be nutrient-dense? What about energy-dense? Encourage students to answer. [Possible answers could include: candy (sugary sweets), French fries, potato chips, hamburgers, hot dogs, sodas, cake, many desserts, and added fats (like regular mayonnaise, salad dressing, vegetable oil).] Say: Fruits, vegetables, and whole grains are rich sources of important vitamins and minerals. They also include complex carbohydrates. We are always encouraged to choose complex carbohydrate food sources (whole grains) over foods that are highly processed, like refined grains. This is because extra sugars and fats are often added to refined grains during processing. Also, important vitamins and minerals are lost. Refined grains are more likely to be described as “energy-dense” than “nutrient-dense” foods in most cases. Two other components of a healthy diet are diets that: include lean meats, poultry, fish, beans, eggs, and nuts; and are low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars. We’ll go into more depth in later topics, but know that saturated fats and trans fats are fats that we want to minimize in our diets. When consuming fats, we want to consume “good” fats as often as possible, like monounsaturated and polyunsaturated fats.
No single food or food component can protect you against cancer by itself. But strong evidence does show that a diet filled with a variety of plant foods such as vegetables, fruits, whole grains and beans helps lower risk for many cancers. Foods Can Fight Cancer Both Directly … In laboratory studies, many individual minerals, vitamins and phytochemicals demonstrate anti-cancer effects. Yet evidence suggests it is the synergy of compounds working together in the overall diet that offers the strongest cancer protection. … And Indirectly According to AICR/WCRF’s second expert report and its updates, carrying excess body fat increases the risk of seven cancers (esophagus, pancreas, colon and rectum, endometrium, kidney and breast). Vegetables and fruits are low in calories, which help us get to and stay a healthy weight. Whole grains and beans are rich in fiber and moderate in calories, which also help in weight management efforts. That is why AICR recommends filling at least 2/3 of your plate with vegetables, fruit, whole grains and beans.
Five Easy Steps to Create Your Plate It's simple and effective for both managing diabetes and losing weight. Creating your plate let's you still choose the foods you want, but changes the portion sizes so you are getting larger portions of non-starchy vegetables and a smaller portion of starchy foods. When you are ready, you can try new foods within each food category. Try these five simple steps to get started: Using your dinner plate, put a line down the middle of the plate. Then on one side, cut it again so you will have 3 sections on your plate. Fill the largest section with non-starchy vegetables such as: spinach, carrots, lettuce, greens, cabbage, bok choy, green beans, broccoli, cauliflower, tomatoes, vegetable juice, salsa, onion, cucumber, beets, okra, mushrooms, peppers, turnip. Now in one of the small sections, put starchy foods such as: whole grain breads, such as whole wheat or rye, whole grain, high-fiber cereal cooked cereal such as oatmeal, grits, hominy, or cream of wheat, rice, pasta, dal, tortillas, cooked beans and peas, such as pinto beans or black-eyed peas, potatoes, green peas, corn, lima beans, sweet potatoes, winter squash, low-fat crackers and snack chips, pretzels, and fat-free popcorn. And then on the other small section, put your meat or meat substitutes such as: chicken or turkey without the skin, fish such as tuna, salmon, cod, or catfish, other seafood such as shrimp, clams, oysters, crab, or mussels, lean cuts of beef and pork such as sirloin or pork loin, tofu, eggs, low-fat cheese. Add an 8 oz glass of non-fat or low-fat milk. If you don’t drink milk, you can add another small serving of carb such as a 6 oz. container of light yogurt or a small roll. And a piece of fruit or a 1/2 cup fruit salad and you have your meal planned. Examples are fresh, frozen, or canned in juice or frozen in light syrup or fresh fruit.
Heart disease is the No. 1 killer of Americans. We can reduce heart disease by promoting a healthy diet and lifestyle. Getting information from credible sources can help you make smart choices that will benefit your long-term heart health. For the first time, the American Heart Association has defined what it means to have ideal cardiovascular health, identifying seven health and behavior factors that impact health and quality of life. We know that even simple, small changes can make a big difference in living a better life. Known as “Life’s Simple 7,” these steps can help add years to your life: don’t smoke; maintain a healthy weight; engage in regular physical activity; eat a healthy diet; manage blood pressure; take charge of cholesterol; and keep blood sugar, or glucose, at healthy levels. In terms of a healthy diet, do the following: Fruits and vegetables: At least 4.5 cups a day Fish (preferably oily fish): At least two 3.5-ounce servings a week Fiber-rich whole grains: At least three 1-ounce-equivalent servings a day Sodium: Less than 1,500 mg a day Sugar-sweetened beverages: No more than 450 calories (36 ounces) a week Other Dietary Measures: Nuts, legumes and seeds: At least 4 servings a week Processed meats: No more than 2 servings a week Saturated fat: Less than 7% of total energy intake The American Heart Association recommends that you eat a wide variety of nutritious foods daily. Remember, even simple, small changes can make a big difference in living a better life.
Say: The next thing on the agenda for today is to discuss the Dietary Guidelines for Americans. We’ll talk about what they are and what they tell us and also why they are important. The Dietary Guidelines for Americans were created by the United States Department of Agriculture (USDA) in order to give us an easy-to-follow guide on how Americans should be eating in order to improve their health and reduce the risk of disease. There are so many studies which show that people who eat healthy diets have some of the lowest risks for chronic diseases, such as diabetes, heart disease, and cancer. It’s very important that we learn these healthy lifestyles as young adults or even as a child since early eating patterns usually follow us into our adulthood. The Dietary Guidelines tell us that we can improve our health and lower our risk for disease by changing our food choices (meaning making healthy choices more often), the way that we handle food (in relation to food safety), and by changing our physical activity patterns (increasing our activity). These guidelines are updated every 5 years, with the most recent version being from 2005.
Say: It’s important for you to know that the Dietary Guidelines are: Recommendations for healthy Americans, ages 2 years and over. The government’s key nutrition message on how to choose a healthful diet and increase activity. Incorporated into an eating plan (food pyramid) making it easy for Americans to follow these guidelines. Does anyone know what the newest food pyramid (2005) is called? Do: Encourage students to answer. (Answer = MyPyramid)
Say: One difference between the old food guide pyramid and the new one is that servings here are based on cup and ounce equivalents. The number of servings that you should consume for each group depends on what your recommended calorie level is. For example: For a 2,000 calorie diet, for example, the plan tells us that we should consume: 6 ounces of grains 2 cups of fruit 2.5 cups of vegetables 3 cups of milk and 5.5 ounces from the meat/beans group With the calorie needs now calculated for each person interviewed, we will be able to figure up the number of servings from each food group that that person should be consuming based on their energy needs. I am going to hand out several pages on the MyPyramid Plan. Once I hand them out, we’ll go over each one individually. After we go over the MyPyramid Plan, I’ll let you assess the 24-hour dietary recall that you collected based on what we have learned. Do: Hand out the MyPyramid Assignment .
Say: The first sheet that we will go over is the MyPyramid Food Group serving’s sheet. This sheet tells us the number of servings that a person should be eating from each food group based on their recommended calorie intake. As you can see, calorie levels are in increments of 200, meaning that if you calculated an energy need of 1,750 calories for your person, you would have to round this to the next closest kcal amount, which is 1800 kcal. On the sheet, servings for the fruits, vegetables, grains, lean meat and beans, and milk groups are listed. Amounts of oils and discretionary calorie allowances are also listed, but this is something that we will get into later. As you can see, the vegetables and grains groups are broken down further than the fruits, lean meat and beans and milk groups. For vegetables, the top row is the number of servings that should be consumed per day based on a specified calorie level. The specifications for dark green vegetables, orange vegetables, etc are based on the number of servings that you should be consuming per week. For this assignment, we won’t look at these—only the top row of servings of vegetables per day will we pay attention to. For grains, we will look at both types. The top row shows the total number of servings of grains per day based on a specified calorie intake. The subdivisions simply show that half of your grain intake for the day should be whole grain and the other half can be other. Can anyone tell me the number of servings that should be consumed per day for: grains, fruit, vegetables, milk, meat, and beans based on a 1,800 calorie diet? (Answer= 6 ounces of grain; 1.5 cups of fruit; 2.5 cups of vegetables; 3 cups of milk; and 5 ounces of lean meat and beans).
Say: W hen choosing foods from the fruit, vegetable, and grains groups, you always want to strive to choose those foods without added fats and sugars. These are the most nutrient-dense foods in each group. I had mentioned just a moment ago about discretionary calorie allowances. Discretionary calorie allowances are extra calories that you consume if you eat a lot of nutrient dense foods. You can eat a lot of calories or less calories depending on the types of foods you consume. For example, from the grains group you can choose a croissant, a honey bun, cheese grits, macaroni and cheese in a day. Those would all be from the grain group but very high in calories, or you could choose a bagel, a low fat muffin, plain grits, and pasta salad instead for much fewer calories. Of course, the discretionary calorie allowance isn’t huge (maybe 100-300 calories)—since most people override it by choosing high fat meats, cheeses, whole milk, or sweetened bakery products. This leads me to the milk and meat group. When choosing foods in these groups, you always want to choose lower- fat versions. For example, in the milk group, choose fat-free or low-fat milk and yogurt when possible over whole milk. The lower fat versions offer the same amount of nutrients with fewer calories. And, when choosing meat, always try to choose lean cuts of meat. Replacing red meat with fish, peanut butter, tofu, nuts, and seeds is a good practice to try occasionally. Also, another good tip is when consuming poultry; always try to remove the skin. This makes the poultry lower in fat and calories, and for meat especially—be cautious of the way your prepare it. Choose methods like grilling, baking, or sautéing over deep-frying. This greatly decreases the calorie load that you consume.
Say: The last handout that we will refer to is the MyPyramid Serving Sizes sheet. This sheet simply lists each food group and what counts as either 1 cup or ounce equivalent. The fruit, vegetable, and milk groups all have their servings as cup equivalents; whereas, the grains and lean meat and beans group have their servings as ounce equivalents. When you are calculating how many servings from each group a person ate, you may have to multiply. For example, if Ashley ate 2 slices of bread, looking on the handout, we would see that 1 serving (or 1 ounce equivalent) equals only one slice of bread. Because Ashley ate 2 slices of bread, then she consumed 2 servings from the grain group. Does everyone understand that? Now, we’ll do a few more examples. Could anyone tell me how many servings (same as ounce equivalents) one 3 ounce muffin would be? (Answer= 3 servings (or 3 ounce equivalents) Now, here is a harder example. Remember, that 1 cup is equal to 8 ounces. Could anyone tell me how many cup equivalents it would be if I consumed 12 ounces of fruit juice? (Answer = 1 ½ cups) What about servings? Remember, that 1 cup equivalent for fruit and vegetable is equal to two servings, so for every 1 cup equivalent you have; you have 2 times more servings. (Answer = 1.5 cup equivalents x’s 2 = 3 servings) Here is the last one. What about if I ate ½ a cup of cooked dry beans. How many ounce equivalents from the meat and beans group would I have consumed? Remember that ¼ cup cooked is 1 ounce equivalent and that I’m consuming ½ cup. (Answer: ¼ cup = 1 ounce; ½ cup = twice more, so 2 ounces )
Say: We’ll have one last example. Using scratch paper, I want everyone to work through this example and total up the number of cup or ounce equivalents from each group: grains, fruits, vegetables, meat, beans, and milk. Then we’ll go over how many cup or ounce equivalents of each food group were consumed at this meal. For lunch on Monday, Josh ate the following: 1 whole wheat sandwich (2 slices bread) with 3 ounces of deli turkey and 1 teaspoon of mustard, and 1 slice (2 ounces) of American cheese 1 salad that had 1 cup of salad greens, ½ cup of cooked pasta, and fat-free dressing And 1 glass of low-fat milk (8 ounces) Everyone try to work this out. Remember that some food groups are listed more than once, so you’ll have to total the number of equivalents that Josh ate. Do: Give students time to work through the example. Leave the slide up for the students to refer to while working the example. Say: You don’t have to account for mustard or the fat-free dressing, but had he eaten regular mayonnaise on his sandwich, this would go into the oils category. We won’t be figuring up servings from the oils category though, so you won’t have to worry about calculating that. Just know that you should always choose lower-fat versions of all salad dressings and mayonnaises, while limiting oils and added fats. ----------------------------------------------BREAK------------------------------------------------- Do: When it looks like all students are done, continue with the following questions: Say: So, who can tell me how many ounce-equivalents he had from the grains category? Remember that both the bread and the pasta came from the grains group. Do: Encourage students to provide answers. (Answer = 3 ounce equivalents or 3 servings; 2 slices of bread (2 ounces) + ½ cup cooked pasta (1 ounce) = 3 oz equiv.). Say: Who can tell me how many cup equivalents of fruit he had? Do: Encourage students to provide answers. (Answer = Zero) Say: Josh didn’t eat any fruit for lunch on this day. What about vegetables—how many cup equivalents (not servings) did Josh eat? Do: Encourage students to provide answers. (Answer = ½ cup or 1 serving; because 1 cup equivalent of leafy salad greens equals 2 cups of greens—Josh only ate 1 cup total) Say: What about meat and beans—how many ounce equivalents did he eat? Do: Encourage students to provide answers. (Answer = 3 ounce equivalents; 3 ounces of lean meat equal 3 ounce equivalents) Say: And, finally--- what about the milk group—how many cup equivalents did Josh eat? Remember that he had both cheese and milk during this meal. Do: Encourage students to answer. (Answer = 2 cups or 2 servings; 1 slice of processed cheese + 1 cup of milk = 2 cup equivalents or 2 servings)
Regular physical activity helps improve your overall health and fitness, and reduces your risk for many chronic diseases. The 2008 Physical Activity Guidelines for Americans recommend different types and amounts of activities each week. It's easier than you think! Children and adolescents should do 60 minutes (1 hour) or more of physical activity each day. Make sure your child or adolescent is doing three types of physical activity: 1. Aerobic Activity. Aerobic activity should make up most of your child's 60 or more minutes of physical activity each day. This can include either moderate-intensity aerobic activity, such as brisk walking, or vigorous-intensity activity, such as running. Be sure to include vigorous-intensity aerobic activity on at least 3 days per week. 2. Muscle Strengthening. Include muscle strengthening activities, such as gymnastics or push-ups, at least 3 days per week as part of your child's 60 or more minutes. 3. Bone Strengthening. Include bone strengthening activities, such as jumping rope or running, at least 3 days per week as part of your child's 60 or more minutes. Adults: For Important Health Benefits Adults need at least: 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every week and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms). or 1 hour and 15 minutes (75 minutes) of vigorous-intensity aerobic activity (i.e., jogging or running) every week and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms). or An equivalent mix of moderate- and vigorous-intensity aerobic activity and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms). 10 minutes at a time is fine We know 150 minutes each week sounds like a lot of time, but you don't have to do it all at once. Not only is it best to spread your activity out during the week, but you can break it up into smaller chunks of time during the day. As long as you're doing your activity at a moderate or vigorous effort for at least 10 minutes at a time.
Aerobic activity or "cardio" gets you breathing harder and your heart beating faster. From pushing a lawn mower, to taking a dance class, to biking to the store – all types of activities count. As long as you're doing them at a moderate or vigorous intensity for at least 10 minutes at a time. Intensity is how hard your body is working during aerobic activity. How do you know if you're doing light, moderate, or vigorous intensity aerobic activities? For most people, light daily activities such as shopping, cooking, or doing the laundry doesn't count toward the guidelines. Why? Your body isn't working hard enough to get your heart rate up. Moderate-intensity aerobic activity means you're working hard enough to raise your heart rate and break a sweat. One way to tell is that you'll be able to talk, but not sing the words to your favorite song. Here are some examples of activities that require moderate effort: Walking fast Doing water aerobics Riding a bike on level ground or with few hills Playing doubles tennis Pushing a lawn mower
Vigorous-intensity aerobic activity means you're breathing hard and fast, and your heart rate has gone up quite a bit. If you're working at this level, you won't be able to say more than a few words without pausing for a breath. Here are some examples of activities that require vigorous effort: Jogging or running Swimming laps Riding a bike fast or on hills Playing singles tennis Playing basketball You can do moderate- or vigorous-intensity aerobic activity, or a mix of the two each week. A rule of thumb is that 1 minute of vigorous-intensity activity is about the same as 2 minutes of moderate-intensity activity. Some people like to do vigorous types of activity because it gives them about the same health benefits in half the time. If you haven't been very active lately, increase your activity level slowly. You need to feel comfortable doing moderate-intensity activities before you move on to more vigorous ones. The guidelines are about doing physical activity that is right for you.
Muscle-strengthening activities – what counts? Besides aerobic activity, you need to do things to strengthen your muscles at least 2 days a week. These activities should work all the major muscle groups of your body (legs, hips, back, chest, abdomen, shoulders, and arms). To gain health benefits, muscle-strengthening activities need to be done to the point where it's hard for you to do another repetition without help. A repetition is one complete movement of an activity, like lifting a weight or doing a sit-up. Try to do 8—12 repetitions per activity that count as 1 set . Try to do at least 1 set of muscle-strengthening activities, but to gain even more benefits, do 2 or 3 sets. More videos Learn how to strengthen your muscles •at home •in the gym You can do activities that strengthen your muscles on the same or different days that you do aerobic activity, whatever works best. Just keep in mind that muscle-strengthening activities don't count toward your aerobic activity total. There are many ways you can strengthen your muscles, whether it's at home or the gym. You may want to try the following: Lifting weights Working with resistance bands Doing exercises that use your body weight for resistance (i.e., push ups, sit ups) Heavy gardening (i.e., digging, shoveling) Yoga
Say: The first thing that we are going to do today is start off by calculating how many calories (or energy) the person that you interviewed should be consuming. This is important because it not only will tell us how much energy he/she should be consuming in order to maintain their current weight (at their present level of activity), but also allow us to see what their eating plan should be. We are going to do this using the Harris-benedict equation. It is important to know that calorie needs are different for each individual when using this equation, and these needs are based on a person’s: Gender Age Height Weight and Activity Level In just a moment, you will all calculate the energy needs of the person you interviewed. But, first—I’ll work through an example.
Say: The Harris-Benedict equation has two forms. One equation is specific for females; the other for males. So, depending on the gender of the person that you interviewed, you may use a different equation than the person sitting next to you. The Harris-benedict equation calculates a persons BEE or basal energy expenditure. The BEE is the number of calories that a person should consume (based on his or her age, gender, height and weight) in order to maintain their current weight at rest. It is important that you know that the BEE is the minimal number of calories that a person could consume to maintain their weight when the person is at complete rest. The BEE does not take into account physical activity. The BEE is the calories needed to maintain your weight when doing no additional physical activity. So, once we calculate the BEE, we’ll then need to take into account the level of physical activity that the person you interviewed typically does.
Say: Here are the two equations that I told you about. As you can see, the equations are set up the same way; however, one is different from the next numerically. To calculate the BEE for a person, we will need their weight, their height, their age, and, of course, their gender.
Say: Here is an example that we can work through. Ashley is a 25 year old female. She is 5 foot 5 inches tall and weighs approximately 135 pounds. Ashley is pretty active, jogging on most days of the week. What’s Ashley’s energy needs (not accounting for physical activity)? So, the first thing that we would do is calculate her BEE using the Harris-Benedict equation. As you can see in the equation here, weight is not in pounds, but rather in kilograms. Therefore, we will first need to do a conversion from pounds to kilograms. There are 2.2 kilograms per pound. In order to calculate her weight in kilograms, we must divide weight in pounds by 2.2. Do: Write 1 lb = 2.2 kg on the board. Next, write 135 pounds divided by 2.2 kg/pound. Say: Everyone go ahead and work this in their calculator. For the answer, two decimal places will be fine. Has anyone calculated her weight in kilograms? If so, tell me the answer. (answer = 61.36 kg) Next, we need to convert her height into centimeters, since this is the unit of height used in the equation. Can everyone see the abbreviation for cm in the equation? In order to convert height into centimeters, we must do 2 conversions. The first is to convert her height into inches only. According to the example, she is 5 foot 4 inches. But, how many inches is that total? Can anyone tell me how many inches there are in one foot? Do: Encourage students to answer. Write 1 foot= 12 inches (on the board.) Say: Since we know this, we can do the conversion. 12 inches per foot times 5 (which is her height in feet) gives us 60 inches. If she were 5 foot even, this would be all that we have to do, but since we know she is 5 foot 4 inches tall, we add the extra 4 inches for a total of 64”. Do: Write height = 64 inches (on the board.) Say : Next, we must convert inches into centimeters. Because there are 2.54 centimeters in every inch, we can figure up how tall she is in centimeters simply by multiplying her height in inches (64 inches) by 2.54. Do: Write 1 inch = 2.54 centimeters. Then, write 64 inches times 2.54 = 162.54 cm Say: Does anyone know what the answer is? (Answer = 162.56 centimeters.) Do: Encourage students to answer. Write the correct answer on the board.
Say: The numbers in red represent those values specific to Ashley used in the equation. Do: Rewrite the formula on the board, including the numbers we inserted. Say: When calcualting the answer, remember that we must do what is inside of the parentheses first. Once that is done, addition and subtraction should be the only things left in the equation. Once we get to that point, all that’s left is working the equation from the left side to the right. I’ll give you all a moment to try and solve the equation on your own. Then, I’ll work through it and show you how to get the answer. Do: (wait and say): Does anyone have the answer? (Answer = 1232.608096 or 1233) Now, write the following on the board: 655.1 + (9.563 x 61.36 ) + (1.850 x 162.56 ) – (4.676 x 25 ) 655.1 + 586.78568 + 300.736 – 116.9 1048.772096 + 300.736 – 116.9 1349.508096 – 116.9 B.E.E.= 1232.608096 or 1233 kcal Say: Ashley’s basal energy expenditure (BEE) or basal metabolic rate (BMR) is 1233, meaning that this is the number of calories she needs to eat to maintain her body weight if she was doing no physical activity. However, she is active. She needs more than that to maintain her weight at her current activity level. Next, we have to multiply her BEE by an activity factor.
Say: Here is a table which shows us the different activity factors. In our earlier example, we said that Ashley was moderately active jogging on most days of the week. From looking at the table, can anyone guess which activity factor we would use? Do: Encourage students to give answers. (Answer = 1.55) Say: Yes, 1.55 is correct. Ashley’s BEE was 1233 kcal, so we would multiply her calorie needs of 1233 by 1.55. This gives us a final answer of 1911.15 kcal. We round this down to about 1900 kilocalories. This tells us that in order to maintain her current weight at that activity level, Ashley needs to consume about 1900 kilocalories a day. Now, I am going to start handing out some sheets so that you can do your own calculations on the person that you interviewed. If you have any questions or any difficulty doing the calculations or estimating activity levels, just let me know. And, remember, there is a certain formula that has to be used if you interviewed a male and a certain formula that has to be used if you interviewed a female. Do: Hand out the Calculating Energy Needs activity sheet. Allow all students time to calculate the energy needs for the person that they interviewed. Walk around the room to answer any possible questions that students may have. ---------------------------------------------- BREAK ----------------------------------------------- Only proceed with the rest of the powerpoint once all students have completed this part of the assignment.
Summary Say: Healthy diets are those that: Emphasize fruit, vegetables, whole grains, and fat-free or low fat dairy; Include lean meats more often than high fat meats; Replace meat with beans, eggs, nuts, and seeds occasionally; Are low in saturated fat, trans fat, cholesterol, salt, and added sugars
Energy needs are different from one person to the next and based on: Gender Height Weight Activity level Healthy Diet + Exercise = the key to healthy living and lowering your risk for disease later in life