NUTRITION

Calories• Calories are ENERGY that fuel our bodies; much like

gasoline fuels our cars

• Without sufficient calories our heart would not beat, our lungs would not function, and our brain would not work

• An adult body needs at least 1000 to 1400 calories to have enough energy to fuel key organs like the brain, heart, and lungs

What are Empty Calories?• Empty calories are of no real value to your body

• Many food and beverages contain empty calories – calories from solid fats and/or added sugars

• Eating too many empty calories usually results in fat gain

• A small amount of empty calories is okay, but most people eat far too many

• It is important that you limit empty calories

Eat LessEat More

How Many Calories Should I Consume?

The amount of calories you should eat each day depends on several factors including: • Age • Size • Height• Sex• Lifestyle

The average male adult needs approximately 2,500 calories per day

The average adult female needs 2,000 calories per day

Food Intake• Calories consumed = the amount of calories

you put into your body through food and drink.

Metabolism & Physical Output

• Metabolism is the amount of energy my body uses to maintain its bodily functions, breathing, circulation, etc.

• Physical output is the amount of calories you burn through daily activity and your metabolism

QUESTION

HOW MANY CALORIES WOULD YOU NEED TO BURN OFF TO LOSE ONE POUND OR HANG ONTO TO GAIN ONE POUND?

a) 2000

b) 500

c) 3500

d) 750

ANSWER• 3500 CALORIES

What makes up 3500 Calories

The healthy way to consume calories

Protein• Proteins are essential nutrients for the human

body for growth and maintenance. Foods high in protein- Cheese- Green beans- Lean meats (chicken, lamb, turkey)- Fish (Tuna, fish eggs)- Peanuts

Saturated Fats • Saturated Fats – come from animal products such

as meat, dairy and eggs. They are also found in some plant-based sources such as coconut, palm and palm kernel oils. Saturated fats raise cholesterol levels

Foods high in Saturated Fats - Butter- French Fries, Burgers (Fast food)- Cheese- Processed meats (Lunchables)- Whipped cream

Cholesterol• Is a waxy type substance found in our blood. It is

naturally produced by your liver

• Our liver produces 80% of our cholesterol needs

• Unfortunately, we consume too much fatty food and that adds up to more than the 20% needed from food

• Cholesterol builds up on the inside of our arteries and can lead to heart disease

Unsaturated Fats • Unsaturated fats are “good” fats. They are heart-

healthy, and they can actually help you keep your cholesterol levels under control.

Foods with Unsaturated Fats• Olive oil• Salmon• Almonds• Natural peanut butter• Avocados

BRAIN BREAK

CarbohydratesCarbohydrates • #1 fuel for our body• 60% of our daily diet should be from carbs

• Complex Carbohydrates – provides ongoing energy for your body

Ex. bread, beans, rice, potatoes, pasta, fruit, vegetables

Simple Carbs• Simple Carbohydrates – provide short term

energy, but are also full of fat and high in calories• Ex. soft drinks, cherry pie, 5 cent candies (Sugar)

Over Eating & Under Exercising

• Healthy eating and regular exercise are critical components to a healthy lifestyle.

• It takes willpower to eat the right kind and amounts of food, and to get the appropriate amount of exercise.

The Short Term Effect of Over Eating

• Nausea• Feelings of heaviness and fatigue • Headaches• Insomnia • Moodiness • Shortness of breath  • Chest pains• Many of us feel this way after a Thanksgiving meal or a

Christmas Supper

• Emotional eating - Eating as a way of dealing with your emotions (break up/ fight with parents, low self-esteem etc.)

The Long Term Effects of Over Eating and Under Exercising

• Weight Gain • Diabetes • Joint Pain – being overweight, causing

extra strain on your joints making it painful to exercise

• Lack of Energy • Discrimination

Over Exercising & Under Eating

• Under eating and over exercising is common among

teenage girls who worry excessively about their

appearance

• When under eating and over exercising is taken too

far, it can lead to serious medical consequences

such as anorexia and depression.

Effects of Under Eating & Over Exercising

Past VS. Present Do we eat more than we did 20 years ago?

• Portion sizes for EVERYTHING have grown. In 1970, around 47% of Americans were obese, now it is 66%. Stats are very similar for Canadians.

Two Slices of Pizza

Twenty years ago Today500 calories 850 calories

Cup of Coffee

Twenty years ago Today A cup of Coffee with milk and sugar

Grande café mocha 45 calories 330 calories

Movie Popcorn

Twenty Years Ago Today 5 cups Tub270 calories 630 calories

Bagel

Twenty Years Ago Today— Tim Horton’s Bagel 3-inch diameter 5-6-inch diameter140 calories 350 calories

Cheeseburger

Twenty years ago Today’s Burger333 calories 590 calories

Soda

Original 8-ounce bottle 12 ounce can 20-ounce bottle97 calories 145 calories 242 calories

Rich vs. Poor

Food BankA food bank is a non-profit, charitable organization that distributes food to those who have difficulty purchasing food

Ex. At Peacock we donated food in October

Sustainable Eating Practices

• Growing your own food (garden)

• Farmers Market - usually held outsidein public spaces, where farmers can sell produce to the public

• Leftovers – having food left over from the night before makes a great lunch for the next day

XL Beef • XL Foods Inc. is a Canadian meat packing

company based in Alberta• This facility is the second largest beef-processing

operation in Canada

• XL Foods was temporarily closed on September 27, 2012, by order of the Canadian Food Inspection Agency due to E. coli being discovered in processed meat originating from the plant.

• The plant processes between 2000 and 5000

cattle per day, representing approximately one-third of Canada's 2012 beef slaughtering capacity.

• According to Canadian Food Inspection Agency, testing practices in place at the plant were not strict enough to protect consumers from the E. coli contamination. The incident has also been linked to increased production at the plant during the time when the E. coli was detected.

• On October 18, 2012, it was announced that the XL Lakeside plant was to be taken over by JBS USA for 60 days with "an exclusive option to buy the Canadian and U.S. operations of XL Foods".

Where In the Community Can You

Purchase Beef• Fellinger’s & Sons Meat – Family owned fresh beef

market

Nutrition Quotes to Live By:

• “The greatest wealth is Health.”

• “Those who think they have no time for exercise will sooner or later have to find time for illness.”

• “In order to change we must be sick and tired of being sick and tired.”  

• “Take care of your body. It’s the only place you have to live.”

• “An apple a day keeps the doctor away”

FOOD TRACKER ASSIGNMENT

• Once you have recorded the food you’ve eaten, log onto http://caloriecount.about.com/

• In the search bar enter in one food you have eaten.

• For example Strawberries – This will give you a list to chose from

• Once you have picked one it should tell you that 1 cup would equal to _______ of calories

• Record the # of calories beside the food