In the U.S. there has been:
-a 200% increase in overweight
children since late 1960’s
-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
http://www.cdc.gov/obesity/data/trends.html
Pair / Share:
 Discuss with your partner:
 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
America’s Sweet Tooth:
{pounds of sugar eaten per person per year}
1800.......................10
1895.......................63
1915.......................95
1935.....................115
1955.....................119
1976.....................125
1990.....................140
2002.....................158
-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 you’re supposed to eat 1700-2000 calories per day,
these drinks are about ¼ of your total calories!!
1. too many unhealthy choices…
2. portion sizes are too big
Show portion PowerPoint or:
http://hp2010.nhlbihin.net/portion/
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_______
IF YOU EVER WANT TO LOSE WEIGHT, DON’T THINK “DIET”
DON’T GET OVERWHELMED WITH ALL THE DIETS
AND INFORMATION OUT THERE…
minerals
vitamins
fat
carbohydrates
oils
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
weigh…Students 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
Don’t set a goal below your range!
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
BOYS:
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
calories
gain
-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_______ !
Don't get caught up in crazy fad
–
even if it "worked" for someone you know.
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 DAY6:
1. Estimated BMR:
current wt______
x 10 (boys x 11)
=
2. Activity Level:
x _______
(choose .3, .5, or .7)
=
3. Take
Box 1
0.3 (light activity)
0.5 (moderately active)
0.7 (very active/sports)
Box 2
Box 1_______
+
Box 2_______
=
___________ (multiply by 0.1)
=
Box 3
4. Take Box 1 _______
+ Box 2 _______
+ Box 3 _______
5.=
TOTAL CALORIES PER DAY
TO MAINTAIN YOUR WEIGHT
6. OPTIONAL:
to lose wt.- 500 PER DAY TO LOSE 1 LB. PER WEEK, (or 1,000 for 2 lb.)
to gain wt. + 500 to gain 1 lb. PER WEEK
Total Calories per Day Check:
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
 Girls: Is yours between 1200 – 2800 ??????
 Boys: Is yours between 1500 – 3800 ?????
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” doesn’t work:
to lose weight, you have to lose…
muscle
OR
OR
bone
water
OR
fat
file://localhost/private/tmp/502/Temporary Items/fcctemp/Attach1.html
To lose 1 pound of fat, you must
drop 3500 calories!!!
So, let’s say a person should eat 2800 calories
to maintain their weight…
-_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!!!
Joe is a 16-year old teenager. He is 6’0 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
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:_________
Food(s):______________________ Calories:_________
Food(s):______________________ Calories:_________
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 he’ll 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. !!!
DON’T THINK “DIET” - If you want to lose weight – make
smart food choices, eat les,
and exercise more!!!
Atkins
Slimfast
Beverly Hills
Diet
Cabbage
Soup
Nutrisystem
South Beach
Jenny Craig
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
They’re found in many dairy and animal
products + tropical oils.
It’s “solid” at room temp.
-Trans fat-look for the word
“hydrogenated” or partially
hydrogenated” on food label. It’s added to
make foods solid.
unsaturated oils:
vegetable, olive,
canola...
-The bad fats are Trans fat
+ saturated
They’re found in many dairy and animal
products + tropical oils.
It’s “solid” at room temp.
-Trans fat-look for the word
“hydrogenated” or "partially
hydrogenated” on food label. It’s added
to make foods solid.
-Too much bad fat causes clogged
arteries, heart attacks, strokes high blood
pressure, +
low self–esteem
Trans Fat Example:
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!
 http://www.youtube.com/watch?v=mbCwi6EeNAE
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