"ALL YOU EVER NEED TO KNOW ABOUT NUTRITION"
DON'T BE PART OF THE U.S.'s 33 BILLION DOLLAR DIET RIP OFF!
1. Every day, to function properly, your body needs a certain amount of ______________
from: a) ___________________ b) ____________________ c) _________________
2. Your body burns (__________________________) these 3 nutrients to produce energy which is
measured in ______________________.
3. Losing, gaining, and maintaining wt. is all a matter of calories _________+ calories _________
+ family ___________________________.
4. How much should you weigh????? Ideal body weight:
-Don't get too caught up in how much you weigh. How fit you are cardiovascularly, & 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:
GIRLS:
4’10” range is 81-101
4’11” range is 86-106
5 '0 ”range is 90-110
5’1” range is 95-115
5’2” range is 99- 121
5’3” range is 104-126
5’4” range is 108-132
5’5” range is 113-137
5’6” range is 117-143
5’7” range is 122-148
5’8” range is 126-154
5’9” range is 131-159
5’10” range is 135-164
5’11” range is 140-170
6’0” range is 144-176
6’1” range is 149-181
6’2” range is 153-187
4’10” range is 84-106
4’11” range is 90-112
5’0” range is 95-117
5’1” range is 101-123
5’2” range is 106-130
5’3” range is 112-136
5’4” range is 117-143
5’5” range is 122-150
5’6” range is 128-156
5’7” range is 133-163
5’8” range is 139-169
5’9” range is 144-176
5’10” range is 149-183
5’11” range is 155-189
6’0” range is 160-196
6’1” range is 166-203
6’2” range is 171-209
6’3” range is 176-216
6’4” range is 182-222
6’5” range is 187-229
6’6” range is 193-235
6’7” range is 198-242
6’8” range is 204-248
BOYS:
5. Know the difference between "DIETING" and "EATING HEALTHY":
-most diets have too few _____________________________ and your metabolism slows down
-you feel deprived, or lose it just for some event, or it's too drastic to keep it up long-term
-if you lose weight too fast, you'll ___________ it back (you lose lean tissue, but gain back fat)
-many diets don't have you eat a balanced diet (eating from all food groups)
-if you don't look at your behaviors why you gained weight and change those problems, you will end up
repeating those problems and gain back any lost weight.
Don't get caught up in crazy fad diets. JUST THINK ABOUT EATING HEALTHY. The bottom-line if you
are considering a weight loss plan is to ask:
CAN I DO THIS FOR__________________________????????????
CALORIES YOU SHOULD EAT PER
1) Estimated BMR:
DAY:
current wt._______
x 10 for girls (boys x 11)
=
Box 1
2) Activity Level:
x .3 if light
x .5 if moderately active
x .7 if very active (sports)
3) Take
x _______
(choose .3, .5, or .7)
=
Box 2
Box 1_______
+
Box 2_______
x .1
=
4) Take
Box 3
Box 1_______
+
Box 2_______
+
girls - don't have your total greater than 2800
Box 3_______ boys - don't have your total greater than 3800
5)
=
6) Optional:
or if you want to lose wt....
or if you want to lose wt....
or if you want to gain wt....
TOTAL CALORIES PER DAY
TO MAINTAIN YOUR WEIGHT
- 500 PER DAY TO LOSE 1 LB. PER WEEK
- 1000 PER DAY TO LOSE 2 LB. PER WEEK
+ 500 PER DAY TO GAIN 1 LB. PER WEEK
=
7. Know that 1 lb. = ______________ calories. The safest way to lose wt. is ________lbs. per week.
*women should never go below _______________calories/day
*men should never go below__________ calories/day
8. ___________________ theory: when you cut calories below the 1200/1500, your body thinks you're
starving! (like a Caveman) Metabolism, sends hunger pains, and fat cells don't release fat!
9 __________ Syndrome when you lose too much weight too fast, you lose lean muscle, but gain it back as fat!!