CALORIC INTAKE IN TODAY’S AMERICAN SOCIETY

Derrick Reagan

WHAT IS CALORIC INTAKE? Caloric relates to heat. Intake – what is taken into the body. Measure of energy consumed into the body.

WHAT DO YOU BASE IT ON? Roughly 2,000 Calories p/day Height Weight Age Gender Activity Level

DIFFERENCE FOR MEN AND WOMEN

MEN’S ACTIVITY LEVEL AND INTAKE

WOMEN’S ACTIVITY LEVEL AND INTAKE

WHAT IS BMR? Basal metabolic rate

Min. amount of energy (in calories) that your body requires to function. Breathing Breaking down food Brain activity Heart pumping

CALCULATING BMR IN MEN Formula - 66 + (6.3 x weight in pounds) + (12.9

x height in inches) - (6.8 x age in years) EX:

66+(1228.5) + (915.9) – (176.8) = 2033.6

** My personal BMR **

CALCULATING BMR IN WOMEN Formula - 655 + (4.3 x weight in pounds) +

(4.7 x height in inches) - (4.7 x age in years) EX :

655+(537.5) + (305.5) – (103.4) = 1394.6

**Random woman BMR **

NOW WHAT?! If you are sedentary : BMR x 20 percent If you are lightly active: BMR x 30 percent If you are moderately active (You exercise

most days a week.): BMR x 40 percent If you are very active (5 days a week

intensely) BMR x 50 percent If you are extra active (You do hard labor or

are in athletic training.): BMR x 60 percent

WHAT WILL THAT FORMULA TELL ME? ADD that number to your BMR Result = Calories allowed p/day while

maintaining weight. If taking in less, you would lose weight. More, gain weight.

BODY MASS INDEX Body fat based on height and weight. How do I figure it out?

NUTRIENTS AND SOURCES OF ENERGY

Fats CarbsProteins

Calculate your nutrients

FATS 9 calories per gram Snacks, butter, chocolate, avocado, nuts 25-35 % daily intake Essential fatty acids Trans-fat Saturated & unsaturated

CARBOHYDRATES Organic compound consisted of carbon,

hydrogen, & oxygen Bread, grains, pasta 4 calories per gram 45-65% of daily intake

PROTEINS 4 calories per gram Building blocks made of amino acids Energy provider, stores energy 10-20% of daily intake Meat, milk, poultry, fish, eggs…

FOOD GUIDE PYRAMIDRecently added

MY PLATELook at my well

balanced plate

NUTRITION FACTS

Always check for outstanding areas in labels; ie; 86% cholesterol for the DAY!!

Always based on 2,000 calorie intake per day.

Notice serving size

WHAT HAVE WE LEARNED? Try to apply these ideas in everyday life

Grocery shopping Planning meals Preparing meals Regulate and maintain a healthy lifestyle

No garuntees, but if these guidelines are followed results should show