In the U.S. there has been: -a 200% increase in overweight children since late 1960s -15% of American children are overweight -61% of American adults are overweight!!! Why are people getting more and more overweight? Obesity in the United States Show the CDC obesity slideshow. 2 Pair / Share: Discuss with your partner: Discuss with your partner: Why are people Why are people getting more and more overweight? Goo Goo cluster Chocolate Chunk Ice-cream Double-stuffed Oreos Chili Cheese Fries Deep Dish Stuffed Crust Pizza with extra cheese 1. Too many unhealthy choices.. like sugar Americas Sweet Tooth: {pounds of sugar eaten per person per year} for most people who want to lose weight, if they just limited their sugar intake, they would lose all the weight they needed to lose... 1. Too many unhealthy choices 2. Portion sizes are too big 3. We drink too many of our calories Sobe Nirvana has 300 calories and 72 grams of sugar A 20 ounce Sunkist orange pop has 325 calories and 88 grams of sugar A Venti Caramel Frappuccino has 500 calories and 68 grams of sugar Say youre supposed to eat calories per day, these drinks are about of your total calories!! 1. too many unhealthy choices 2. portion sizes are too bigShow portion PowerPoint or: 1. too many unhealthy choices 2. portion sizes are too big 3. we drink too many of our calories 4. not enough exercise 5. people are uneducated ! Magazine ads for weight loss products manipulate people with false hope Nutrition Unit: Calories "ALL YOU EVER NEED TO KNOW ABOUT NUTRITION" DON'T BE PART OF THE U.S.'s $33 BILLION DIET RIP OFF! 1. Every day, to function properly, your body needs a certain amount of energy from:a) __fat_ b) __protein__ c) __carbohydrates___ 2. Your body burns (_metabolizes___) these 3 nutrients to produce ENERGY which is measured in _calories_______ fat IF YOU EVER WANT TO LOSE WEIGHT, DONT THINK DIET DONT GET OVERWHELMED WITH ALL THE DIETS AND INFORMATION OUT THERE minerals vitamins oils carbohydrates Slimfast, Jenny Craig, Nutri-system, Atkins, South Beach, Beverly Hills Diet Slimfast, Jenny Craig, Nutri-system, Atkins, South Beach, Beverly Hills Diet + Does anyone know how many calories they should eat? We will figure it next, but you need to know your height and how much you weighStudents get height and weight. 2. How much should you weigh????? Ideal body weight : -don't get too caught up in how much you weigh. How fit you are cardiovascularly, and how healthy you are on the inside, and how you feel about yourself is more important. If you must see a chart, here is one: 4 GIRLS: 410 range is 11 range is '0 range is 5 range is 10 range is 1 range is 6 range is 11 range is 2 range is 7 range is 0 range is 3 range is 8 range is 1 range is 4 range is 9 range is 2 range is BOYS: 410 range is 11 range is 0 range is 7 range is 2 range is 1 range is 8 range is 3 range is 2 range is 9 range is 4 range is 3 range is 10 range is 5 range is 4 range is 11 range is 6 range is 5 range is 0 range is 7 range is 6 range is 1 range is 8 range is Dont set a goal below your range! -Eating more calories than your body needs is bad because you can gain weight and be at risk for diabetes, cancer, strokes, liver disease, high blood pressure, problems with knees and walking, breathing problems and early ___death_______ ! calories gain The bottomline is to ask yourself: CAN I DO THIS FOR LIFE ??? 7-Day All You Can Eat Diet-Could you do this for life? 5 CALORIES YOU SHOULD EAT PER DAY 6 : 1. Estimated BMR:current wt______ x 10 (boys x 11) = Box 1 2. Activity Level: x _______ (choose.3,.5, or.7) = Box 2 3. Take Box 1_______ + Box 2_______ = ___________ (multiply by 0.1) = Box (light activity) 0.5 (moderately active) 0.7 (very active/sports) 4. Take Box 1 _______ + Box 2 _______ + Box 3 _______ 5.= TOTAL CALORIES PER DAY TO MAINTAIN YOUR WEIGHT 6. OPTIONAL: to lose wt PER DAY TO LOSE 1 LB. PER WEEK, (or 1,000 for 2 lb.) to gain wt to gain 1 lb. PER WEEK total girls - don't have your total greater than 2800 boys - don't have your total greater than 3800 Total Calories per Day Check: Girls: Is yours between 1200 2800 ?????? Boys: Is yours between 1500 3800 ????? Know that 1 lb. = * 3500_ calories. The safest way to lose weight is 1-2 lbs per week *women should never go below 1200 calories/day *men should never go below 1500 calories/day Set Point Theory: when you cut calories below 1200/1500 = Starvation mode, slowed metabolism, hunger pains, fat cells not release fat!!! Yo-Yo Syndrome: lose it fast, lose lean muscle, gain fat back FAST!!! Losing 10 lbs. in 10 days doesnt work: file://localhost/private/tmp/502/Temporaryfile://localhost/private/tmp/502/Temporary Items/fcctemp/Attach1.html to lose weight, you have to lose muscle water fat OR bone OR IT IS PHYSICALLY IMPOSSIBLE FOR MOST PEOPLE TO DROP 10 LBS. IN 10 DAYS If you weighed 400 lbs. you would need 6,000 calories per day so then you could drop 3500 IT IS PHYSICALLY IMPOSSIBLE FOR MOST PEOPLE TO DROP 10 LBS. IN 10 DAYS If you weighed 400 lbs. you would need 6,000 calories per day so then you could drop 3500 -_2800__ eat nothing -_700__ jog 5 miles = 3500 calories burned (lost 1 pound) x do this for 10 days to lose 10 lbs. of fat!!! To lose 1 pound of fat, you must drop 3500 calories!!! So, lets say a person should eat 2800 calories to maintain their weight Joe is a 16-year old teenager. He is 60 and weighs 250 lbs. Here is his typical food consumption for 1 day: Breakfast 2 scrambled eggs, 2 pieces of bacon, 1 piece of toast, a glass of orange juice Snack 1 Snickers candy bar Lunch 2 pieces of pepperoni pizza, 2 bread sticks, and one cup of milk Snack- a box of Kraft Macaroni and Cheese Dinner 1 Burrito, 1 cup of rice, a salad, and 1 20 oz. Coke Late night snack- 1 microwave popcorn bag Joe knows that: 1 lb. = * 3500 _ calories. The safest way to lose weight is 1-2 lbs per week Joe knows that: 1 lb. = * 3500 _ calories. The safest way to lose weight is 1-2 lbs per week If he cuts 500 cal. per day x 7 days = ___?___ Microwave Popcorn - Multiply calories by 3 since there are 3 servings per bag and he ate the whole bag! Kraft Macaroni and Cheese- Multiply calories by 3 since there are 3 servings per box and he ate the whole box! Be sure to multiply calories by serving per container! What Joe is eating is totally unhealthy. You may want to substitute healthier foods for his Snickers, for instance, but can figure substitutions for him later. Today, just focus on Joe cutting calories to lose weight. Food(s):______________________ Calories:_________ Total Calories Cut: __500___ **Does not have to be 4 things Hand out worksheet to partners FOLLOW-UP: 2. If Joe drops 1 lb. a week for 4 months, how much weight will he lose? 16 lbs. 3. If Joe decides to start exercising on top of cutting those 500 calories, and he begins to walk to school and home everyday (and hell walk on the weekends too), he will burn another 500 calories per day. How many lbs. can Joe lose in 4 months? (hint: now he is dropping 1,000 calories per day x 7 days per week and is losing 2 lbs. per week) 32 lbs. !!! Beverly Hills Diet Beverly Hills Diet Cabbage Soup DONT THINK DIET - If you want to lose weight make smart food choices, eat les, and exercise more!!! Slimfast Nutri- system Nutri- system Atkins Jenny Craig South Beach Dropping calories has a lot to do with better food choices : You dont have to give up all good tasting foods. Its all about choices and reading your food labels to know what youre eating. See next slide food C H O I C E S Dropping calories has a lot to do with better food choices : You dont have to give up all good tasting foods. Its all about choices and reading your food labels to know what youre eating. See next slide food C H O I C E S Breakfast Choices: Calories: 90 Calories: 190 Total Fat: 1.5 Total Fat: 9 -We need fat for energy_+ cushion + insulation There are good and bad fats- The good fats are Omegas + unsaturated -The bad fats are Trans fat + saturated Theyre found in many dairy and animal products + tropical oils. Its solid at room temp. -Trans fat-look for the word hydrogenated or partially hydrogenated on food label. Its added to make foods solid. unsaturated oils: vegetable, olive, canola... unsaturated oils: vegetable, olive, canola... -Too much bad fat causes clogged arteries, heart attacks, strokes high blood pressure, + low selfesteem ________________________ -The bad fats are Trans fat + saturated Theyre found in many dairy and animal products + tropical oils. Its solid at room temp. -Trans fat-look for the word hydrogenated or "partially hydrogenated on food label. Its added to make foods solid. Trans Fat Example: FORMULA FOR HOW MANY FAT GRAMS YOU SHOULD EAT PER DAY: calories you should eat per day x.20 /.25 /.30 /.35 =____ divided by 9 = ____ gr per day ________________________ - Foods high in fat are: -fast food -cured pork -butter / Crisco -red meat + cheese -mayo / dressing -almost anything w/ cream Cheese is fattening! Should you eat this? If at home try reduced fat products and lean meats: This product has half the fat and calories of mayo Cal. FAT 7 It's all about choices and being educated! Fast Food Advertising Versus Reality! Taco Bell Nachos Bell Grande:Advertisement Reality! Assignment The next page in your handout is the the fast food restaurant. This will by done by yourself. Step 1 what will you be comparing calories or fat Step 2 - Fill out the grid on the worksheet Step 3 Make a digital poster from your chart. You can use powerpoint, word, slide, presentation, publisher, just to list a couple. List the name of your restaurant in BIG letters and if you are comparing fat or calories -Your poster must include a COMPARISON: Show a realistic, but unhealthy items or meal versus realistic but healthier lower calorie or low-fat item or meal. Example handout