Caloric intake in today’s American society
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CALORIC INTAKE IN TODAY’S AMERICAN SOCIETY
Derrick Reagan
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WHAT IS CALORIC INTAKE? Caloric relates to heat. Intake – what is taken into the body. Measure of energy consumed into the body.
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WHAT DO YOU BASE IT ON? Roughly 2,000 Calories p/day Height Weight Age Gender Activity Level
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DIFFERENCE FOR MEN AND WOMEN
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MEN’S ACTIVITY LEVEL AND INTAKE
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WOMEN’S ACTIVITY LEVEL AND INTAKE
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WHAT IS BMR? Basal metabolic rate
Min. amount of energy (in calories) that your body requires to function. Breathing Breaking down food Brain activity Heart pumping
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CALCULATING BMR IN MEN Formula - 66 + (6.3 x weight in pounds) + (12.9
x height in inches) - (6.8 x age in years) EX:
66+(1228.5) + (915.9) – (176.8) = 2033.6
** My personal BMR **
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CALCULATING BMR IN WOMEN Formula - 655 + (4.3 x weight in pounds) +
(4.7 x height in inches) - (4.7 x age in years) EX :
655+(537.5) + (305.5) – (103.4) = 1394.6
**Random woman BMR **
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NOW WHAT?! If you are sedentary : BMR x 20 percent If you are lightly active: BMR x 30 percent If you are moderately active (You exercise
most days a week.): BMR x 40 percent If you are very active (5 days a week
intensely) BMR x 50 percent If you are extra active (You do hard labor or
are in athletic training.): BMR x 60 percent
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WHAT WILL THAT FORMULA TELL ME? ADD that number to your BMR Result = Calories allowed p/day while
maintaining weight. If taking in less, you would lose weight. More, gain weight.
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BODY MASS INDEX Body fat based on height and weight. How do I figure it out?
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NUTRIENTS AND SOURCES OF ENERGY
Fats CarbsProteins
Calculate your nutrients
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FATS 9 calories per gram Snacks, butter, chocolate, avocado, nuts 25-35 % daily intake Essential fatty acids Trans-fat Saturated & unsaturated
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CARBOHYDRATES Organic compound consisted of carbon,
hydrogen, & oxygen Bread, grains, pasta 4 calories per gram 45-65% of daily intake
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PROTEINS 4 calories per gram Building blocks made of amino acids Energy provider, stores energy 10-20% of daily intake Meat, milk, poultry, fish, eggs…
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FOOD GUIDE PYRAMIDRecently added
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MY PLATELook at my well
balanced plate
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NUTRITION FACTS
Always check for outstanding areas in labels; ie; 86% cholesterol for the DAY!!
Always based on 2,000 calorie intake per day.
Notice serving size
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WHAT HAVE WE LEARNED? Try to apply these ideas in everyday life
Grocery shopping Planning meals Preparing meals Regulate and maintain a healthy lifestyle
No garuntees, but if these guidelines are followed results should show