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Creating Energy Balance
Kate Heelan, PhD
HPERLS Dept.
Energy Balance
A calorie is a calorie is a calorie…
Balancing your "lifestyle budget."
For example, if you know you and your family will be going to a party….
The same applies to your kids. If they’ll be going to a birthday party and eating cake and ice cream—or other foods high in fat and added sugar—help them balance their calories the day before and/or after by providing ways for them to be more physically active
Eating just 150 calories more a day than you burn can lead to an extra 5 pounds over 6 months.
That’s a gain of 10 pounds a year.
To avoid this gain:
INCREASE ENERGY OUT OR DECREASE ENERGY IN OR BOTH!
Things to Think about…
How many calories are going in…..
How many calories need to be expended in activity…….
Running = ~ 10 kcals per min
Energy balance activity
Kids go to physical activity
We are Living in a Toxic Environment
An environment that promotes sedentary behavior
Few opportunities for physical activity during the course of daily living
Almost no need to be physically active to survive
Abundance of high density foods Little need to expend energy for foods
Digging Ditches: Then
200 - 300 Calories Per Hour
Digging Ditches: Now
< 25 Calories Per Hour
The Morning Commute: Then
300 Calories Per Hour
The Morning Commute: Now
< 25 Calories Per Hour
TV vs. School
The average US child spends 15,000 to 18,000 hours watching TV by age 17.
This represents 38% more time spent sitting in front of TV than in school (12,000 hours).
JAMA 1998;279:938-942
American children spend more time watching television, video tapes, and playing video games than doing anything else except sleeping.
Energy Dense Foods
Nothing Is “Too Big” Anymore
At One Time: The Burger
The Burger Now…
Hardee's Debuts 1,420-Calorie Monster Burger
• two 1/3-pound slabs of Angus beef• four strips of bacon• three slices of cheese
• mayonnaise on a buttered sesame seed bun.
Starbucks: Frappucino
Dunkin’ Donuts:Coffee Coolatta
7-11:Latte Cooler
190 calories
370 calories
500 calories
360 calories
Caribou Latte
440 Cal.
44 oz
360 Cal.
32 oz
240 Cal.
16 oz
160 Cal.
8 oz
Soda accounts for 8% of the total calorie intake of today’s children.
25% of kids drink more than 26 ounces per day (> 300 calories)
JADA 1999;99:436-441
460 kcals
220 kcals
140 kcals
Positive Energy Balance
What do we need to do to be back in energy balance OR negative energy balance….
Habit Books Self monitor energy in and energy out Physical activity
– 30 minutes of MVPA during week 1– 10 minute bouts of AEROBIC minutes– Add 30 minutes each week until obtaining
200-300 minutes per week of activity Energy Intake
– 1000-1500 kcals per day– Stop Light Diet – limit the # of red foods by
2 each week from baseline
Stop Light Diet
Serving sizes Limit foods that are over 200 calories
per serving to ONE serving Watch your snacks and meals that are
“low fat” or “healthy choices”– They may have more calories than you
think – Serving sizes may be unreasonable
Example Foods for the Traffic Light Eating Plan
Foods that may be eaten without
concern
Foods to choose with caution, they are OK, but servings should
be limited.
Foods to limit in your diet. Eat no more than
one serving.
Foods with less than 20 kcal/serving such
as mustards, ketchup, bar b-q sauce, salsa, etc
Foods with greater than 200 kcals/serving, foods with greater than
5g of fat/serving
Whole bread, bagels, rolls, pasta, and rice Saltine crackers, fat
free granola, air popped popcorn
Cereals with the BIG "G" or Smart Choice
green spot. Plain breads, bagel, rolls,
light popcorn, pancakes
Crossants, restaurant pancakes, rice-a-roni,
fried rice, gold fish crackers, muffins,
cornbread, stuffing, favored popcorn
Apple, banana, peach, pear, berries, grapes orange, 100% juice-unsweetened
Apple butter, dried fruits with sugar,
100% juice-sweetened
Juice drinks (less than 100% fruit)
Asparagus, broccoli, beans, peppers,
corn, carrots, cucumbers, lettuce
Avocado, French fries,
tater tots
Skim milk, low fat cottage cheese,
sugar free yogurt, and non-fat cheese.
1% and 2% milk, light cottage cheese, light cheeses, low-
fat yogurt
Whole milk, regular cheeses, cottage cheese, sugared
yogurts
Egg whites, lentils, low-fat luncheon
meats, fish
Eggs, pork tenderloin, skinned white meat chicken, tofu, tuna, 80% or
less lean, rinsed beef
Beef, dark meat chicken, chicken
fingers, nuts, pepperoni, hummus
Oils, dressings, butter, cakes, cookies, candy, ice creams, jelly, sugar,
chips, soda pop
Jimmy Johns Fresh Sandwich
Simple ways to cut 150 calories
- Drink water instead of a 12-ounce regular soda
– order a small serving of French fries instead of a medium , or order a salad with dressing on the side
– Eat an egg-white omelet (with three eggs), instead of whole eggs
– Put mustard on sandwiches instead of mayonnaise
SOME PHYSICAL ACTIVITY IDEAS….
Simple ways to burn 150 calories, in just 30 minutes (for a
150 pound person):
Here are some ways– Shoot hoops – Walk two miles – Do yard work (gardening, raking leaves,
etc.) – Go for a bike ride – Dance with your family or friends
Walking School Bus
Top Predictors of Physical Activity
1. TIME SPENT OUTDOORS
2. SELF EFFICACY
FOR ADULTS…...
Walk Whenever Possible
Walk instead of drive, whenever you can
Walk your children to school Take the stairs instead of the escalator
or elevator Take a family walk after dinner Replace a Sunday drive with a Sunday
walk Go for a half-hour walk instead of
watching TV
Walk Whenever Possible
Park farther from the store and walk Make a Saturday morning walk a family
habit Walk briskly in the mall Take the dog on longer walks Go up hills instead of around them
Walk Whenever Possible Do yard work. Get your children to help
rake, weed, or plant Work around the house. Ask your
children to help with active chores Join an exercise group, and enroll your
children in community sports teams or lessons
Do sit-ups in front of the TV. Have a sit-up competition with your kids
Pace the sidelines at kids' athletic games
Play with your kids at least 30 minutes a day
Dance to music… with your kids Choose activities you enjoy. Ask
children what activities they want to do Explore new physical activities Give yourself a gold star with non-food
related rewards, such as a family day at the park, lake, or zoo
Swim with your kids Buy a set of hand weights and play a
round of Simon Says with your kids—you do it with the weights, they do it without
Walk Whenever Possible Play with your kids at least 30 minutes a
day Dance to music… with your kids Choose activities you enjoy. Ask
children what activities they want to do Explore new physical activities Give yourself a gold star with non-food
related rewards, such as a family day at the park, lake, or zoo
Planning eating and activity
What is your biggest barrier to being physically active?
How can we overcome these barriers?
What is your biggest barrier to eating better?
How can we overcome these barriers?
Weekly strategies and planning sheets….– We will fill out each week and turn in the
following week….– Identify which goals were met and which
were not…. Set new goals!