Project Sponsors

• Funded by USDA Supplemental Nutrition Assistance Program Education (SNAP-Ed)

• School District of Philadelphia

• Drexel University Department of Nutrition Sciences

Maintenance Check

ENERGY IN• Food and Beverages = Fuel for the body• Calories – measure of food energy• Nutrients that provide energy

• Carbohydrates• Protein• Fat

ENERGY OUT

• Basal Metabolism– Energy the body uses to maintain life

• Physical Activity– Energy used to move

• Thermic Effect of Food– Energy needed to process food

ENERGY BALANCE

ENERGY INFood

Beverage

ENERGY OUTBasal MetabolismPhysical Activity

Thermic Effect of Food

ENERGY IN

Carbohydrates: Provides energy

4 Calories/gram

1. Simple Sugars

2. Complex Carbohydrates (starches)

ProteinImportant for:

Choose Wisely:• Fish, shellfish, lean meats

• Limit high fat processed meats

• Choose beans, nuts, & seeds

• Muscle growth and repair

• Building material for many body tissues

• 4 Calories/gram

FAT EAT MORE:

EAT LESS:

Unsaturated Fat• Vegetable oils, nuts,

and fish

Saturated Fat• High fat dairy, fatty meatsTrans Fat• Fried food & baked goods

• 9 calories/ gm

• Needed for energy storage and vitamin absorption

• Can raise cholesterol and increase risk of heart disease

ENERGY OUT

How Do I Use Energy?

Basal Metabolism

Physical Activity

Thermic Effect ofFood

ENERGY OUT

Activity Level

Gender Age Sedentary Moderately Active

Active

Female 14-18 1800 2000 2400

Male 14-18 2000-2400 2400-2800 2800-3200

Estimated Calorie Needs

Why is Physical Activity Important?

• Increase your chances of living longer • Feel better about yourself• Decrease risk of depression • Better sleep• Move around more easily• Have stronger muscles and bones • Maintain or achieve a healthy weight • Be with friends or meet new people • Enjoy yourself and have fun

Physical Activity and Your Health

A lack of physical activity increases the risk of:

• Heart disease• Diabetes• Hypertension• High blood cholesterol • Stroke

2008 Physical Activity GuidelinesFor teenagers:

• Get at least 60 minutes of physical activity each day

• Most of it should be either moderate- or vigorous-intensity aerobic activity

• Try to include muscle-strengthening activity 3 days of each week and bone-strengthening activity 3 days of each week

Types of Physical ActivityAerobic

•Makes you breathe harder and your heart beat faster •Running, jumping rope, swimming, dancing, biking

Muscle-strengthening•Making muscles work more than usual•Climbing, tug-of-war, lifting weights, push-ups

Bone-strengthening•Moving our bones against the force of gravity•Running, jumping rope, basketball, tennis, weight-lifting

Balance and Stretching•Improves stability and flexibility •Reduces risk of injuries•Gentle stretching, dancing, yoga, martial arts, and t’ai chi

Intensity of Physical Activity

• Biking

• Hiking

• Rollerblading

• Brisk Walking

Moderate Vigorous• Running

• Jumping rope

• Sports like soccer, hockey, basketball, swimming, and tennis

So what happens when…

Energy In ≠ Energy Out ?

weight loss

Not consuming

enough calories

over time

How Weight Loss Happens

weight gain

Consuming extra

calories over time

How Weight Gain Happens

To Maintain Weight:Maintain Energy Balance

ENERGY IN ENERGY OUT

Maintaining Energy BalanceENERGY IN

• Focus on nutrient dense foods

• Limit “empty calories”

• Be mindful of portion sizes

ENERGY OUT

• Stay active!

• Aim for 60 minutes a day

Activities

How Much Do I Need?• Determine how many calories you need each day

based on your activity level• See how much need from each food group for you

calorie level

Plan a Menu for a Day• Using the amounts you determined from the “How

Much Do I Need” activity, plan out a menu for a day that would meet those needs

Questions?