You Are What You EatYou Are What You Eat

Presented by:

Sara Campbell

Lauren Ireland

Karen Turgeon

Critical Health Issues with Will SternSpring 2001 PE313

M&M Analogy

• For every M&M that you eat, you would have to walk the bases on a baseball field one time to burn off the calories.

• That means, if you eat a small bag of M&M’s, then you would have to walk the bases 54 times!

So What About this M&M Stuff?

• Are you what you eat?

• The food you eat gives you energy, if you don’t use the food you eat…it is stored…too much storage is bad

• You should pay attention to the food you put in your body.

Making Sure You Don’t Eat One Too Many M&Ms

• Definition of Calories: a unit that expresses the energy-producing value of food

• If you eat more calories than you burn, you will gain weight!

How We’re Gonna Help You?

• You will be able to count your You will be able to count your calories!calories!

• You will know how to eat right at You will know how to eat right at Covenant!Covenant!

• You will know what kind of snacks to You will know what kind of snacks to hide in your drawers!hide in your drawers!

You Will be Able to Count Your Calories!

• You should know how many calories You should know how many calories your body needs dailyyour body needs daily

• From this you can also figure out how From this you can also figure out how much you should intake to lose weightmuch you should intake to lose weight

• In counting your calories, you should In counting your calories, you should know how to split up calories at each know how to split up calories at each mealmeal

• An average amount of calories An average amount of calories needed per day:needed per day:

• Nonactive girls need 2200 or lessNonactive girls need 2200 or less

• Active girls need about 2800Active girls need about 2800

• Nonactive guys need about 2600Nonactive guys need about 2600

• Active guys need 3800 or moreActive guys need 3800 or more

Want to Know What You Need?

• Get out a piece of paper and a pencil…and calculator

• We’re gonna tally up your daily caloric intake

• Do you know how much carbohydrates, protein, and fat you need?

• You can figure that out too, follow along!

First Calculate Your First Calculate Your Daily Activity LevelDaily Activity Level

• Your Daily Life Apart From Exercise0 = very little daily activity (couch potato)1 = light activity (office work)

2 = active, but not strenuous (teacher)

3 = moderate manual labor (construction)

4 = strenuous labor (digging ditches)

REMEMBER THIS NUMBER...

Next, Your Exercise Life Next, Your Exercise Life Activity Level Activity Level

• You will add this number to the number you were to remember:

0 = no regular exercise

1 = irregular to light exercise

2 = occasional moderate exercise

3 = regular moderate to vigorous exercise

4 = participation in serious athletic training

AND YOUR GRAND TOTAL IS...

Calories Your Body Calories Your Body Burns Per PoundBurns Per Pound

TotalNumber

Male Female

0-1 11 10.5

2-3 14 13.5

4-5 17 16

6-7 18.5 17

8 22.5 20

• Find Your Total Activity Level Number and find the calories per pound your body burns

How Many Calories How Many Calories Should You Intake to Should You Intake to

Maintain?Maintain?

• Multiply the number of calories per pound your body burns by your weight:

Example: A male with an activity level of 4 burns 17 calories per pound.

If he weighs 170 pounds.

Then: 17 x 170 = 2890 calories to maintain current weight

How Many Calories Should How Many Calories Should You Eat to You Eat to

Loose Weight?Loose Weight?• A weekly deficit of 3,500 calories can

result in the loss of 1 lb..

• That means cutting back 500 calories a day burns off a pound a week

• Pretty, tough, huh?

• Try exercising…that will increase the amount of calories you burn!

Counting Carbs

• High protein diets, say carbs are bad…they’re NOT

• You should eat 23 grams of carbs for every 10 pounds of body weight

The 170 pound guy should eat 390 carbs daily

• For those losing weight, don’t eat below 18 grams of carbs for every 10 pounds

Stack up on Protein

• Exercising? Protein is used up more quickly in active bodies

• One should average between 4.5 and 9 grams of protein for every 10 pounds of weight

The 170 pound guy should intake around 102 grams of protein

Pile on the Fat

• Okay, so don’t really pile it on, but here is what you need…

• Add the number of carbs and protein grams already calculated

• Multiply this by 4 and Subtract from your total amount of calories

• Divide by 9. This is your total fat grams!

So I Need that Much FAT?

• The fat grams calculated is the upper end of your daily allowance

• One shouldn’t eat less than half the total amount

• Beware, if you are consuming not enough fat, your body will learn to store fat, which isn’t good!

Split up Calories at Meals

• 35% of Daily Calories before 10 a.m.

• Eat another 35% between 10 a.m. and 3 p.m.

• Eat the remaining 30% before 8 p.m.

• Stay away from late-night snacking

You Will Know How to Eat Right at Covenant!

Click on a Weekly Food Menu to View

• Week 1 menu

• Week 2 menu

• Week 3 menu

• Week 4 menu

Balanced Food Plan for Eating in the Great Hall

• The next few slides are examples of healthy meals from the Great Hall

• 1800-2000 Calorie Diet plan

• You should eat from 26-45 fat grams a day.

Breakfast

• Scrambled eggs

• English muffin

• Skim milk

• Orange juice

• Banana

• Total = 681 calories, 3 grams fat, no saturated fat

Lunch

• Carved ham

• Cauliflower

• Green bean casserole

• Grape juice

• Apple

• Total = 604 calories, 17 fat grams, 5 saturated fats

Dinner

• Yankee pot roast

• Scandinavian blend

• Black-eye peas

• Whole potatoes

• Skim milk

• Total = 523 calories, 12 fat grams, 4 saturated fats

Total for the Day

• Total calories for this day = 1808

• Total fat grams = 32

• Total saturated fats = 9

• Add a little extra calories/fat for snacks or condiments (except what is listed)

Breakfast

• Oatmeal with raisins

• Bagel with peanut butter

• Apple

• Orange juice

• Total = 619 calories, 11 fat grams

Lunch

• Chicken Ala King with white rice

• Corn on the cob

• Broccoli cuts

• Banana

• Grape Juice

• Cottage cheese

• Total = 681 calories, 10 fat grams

Dinner

• Turkey sandwich on whole wheat

• Extra vegetables- sprouts, olives, green peppers

• Sliced carrots

• Orange juice

• Total = 555 calories, 15 fat grams

Total for the Day

• Total calories for this day = 1855

• Total fat grams = 36 grams

• Add a little extra calories/fat for snacks or condiments (except what is listed)

Will’s Choice

• Stern has the know all of all the Great Hall’s Good stuff

• Listed in the next few slides are different suggestions of meals that he eats himself!

Will’s Breakfast Choices

• Waffles with syrup- no butter or sprinkles

• Oatmeal with skim milk

• Skim milk/orange juice to drink

• Piece of fruit i.e. orange, banana, or apple

Will’s Lunch Choices

• 2 slices whole wheat bread

• Soup: vegetable, chicken & rice, or tomato

• Roasted red potatoes

• Stewed tomatoes

• Cauliflower

Will’s Lunch Choices Continued

• Black eye peas

• Cabbage

• Baked potato with olive and vinegar

• Grape juice, orange juice, or iced tea

Will’s Dinner Choices

• Yankee pot roast

• BBQ chicken

• Turkey with dressing

• Spinach

Will’s Dinner Choices Continued

• Lima beans

• Yellow corn

• Northern beans

• Soup and/or baked potato

Recent Changes in ARA

• Smoothie Bar

• Potato Bar

• Deli Works

• Itza Pizza

• Soup Bar

Smoothie Bar

• Mangoes, raspberries, peaches, blueberries

• 100% fruit juice used as well as low-fat vanilla yogurt

Potato Bar

• Now available at lunch and dinner

• Very healthy - don’t pile on the butter, cheese, and sour cream

• Try salsa as a topping - it’s healthy and tasty!

Soup Bar

• The soup bar is now right next to the Deli Works

• Stay away from the creamy soups, and enjoy the vegetable soup instead!

Deli Works

• Deli works is more like a Subway

• Large variety of breads - choose 100% whole wheat

• Use mustard instead of mayonnaise

Itza Pizza

• Itza Pizza has thicker, better tasting crusts!

• Pizza’s OK to eat - but in moderation

• Each slice has about 358 calories

Foods to Stay Away from in the Great Hall

• Hot chicken salad– Has a whopping 764 calories and 57 grams of fat!

• Lasagna

• Hot ham and cheese sandwich

• Italian sausage sandwich

– Has 867 calories and 39 grams of fat!

– Has 914 calories and 43 grams of fat!

– Has 997 calories and 53 grams of fat!

These are Definitely Things You Want to Stay Away

From• Italian sausage, French fries, and burgers

Tips on Eating Right in the Great Hall

• Drink skim milk instead of 2%

• Drink more juices and water, and stay away from soft drinks

• Eat chicken or fish instead of fatty red meats

More Tips

• Avoid creamy sauces, like alfredo, and go for marinara sauce instead

• On salads, avoid salad dressing; instead use oil and vinegar

• Don’t eat a dessert at every meal!

You Will Know What Kind of Snacks to Hide

in Your Drawers!

You Should Eat Foods You Should Eat Foods Rich in AntioxidantsRich in Antioxidants

• Deliberately include vitamin A, C, E and Deliberately include vitamin A, C, E and selenium in your dietselenium in your diet

• Vitamin A- carrots, dark green veggiesVitamin A- carrots, dark green veggies

• Vitamin C- citrus fruits Vitamin C- citrus fruits

• Vitamin E- dark leafy veggiesVitamin E- dark leafy veggies

• Selenium- Brazil nuts, garlic, whole grainSelenium- Brazil nuts, garlic, whole grain

Good Snacks to EatGood Snacks to Eat

• Frozen fruit juice barsFrozen fruit juice bars

• Light popcornLight popcorn

• Baked Potato chipsBaked Potato chips

• Fig NewtonsFig Newtons

• Dried fruits, fresh fruits and veggiesDried fruits, fresh fruits and veggies

More Good Snacks to More Good Snacks to EatEat

• Wassa breadWassa bread

• Peanuts and other nutsPeanuts and other nuts

• Licorice with natural sweetenerLicorice with natural sweetener

• PretzelsPretzels

• Chocolate - a small amountChocolate - a small amount

Nutrition Label FactsNutrition Label Facts

• Check serving size - it’s not always the Check serving size - it’s not always the amount you would really eatamount you would really eat

• Make sure the first ingredient of bread Make sure the first ingredient of bread is NOT “Bleached or Enriched flour”is NOT “Bleached or Enriched flour”

• Stay away from foods that have Stay away from foods that have partially hydrogenated oils in the first partially hydrogenated oils in the first few ingredients…buttery popcorn tends few ingredients…buttery popcorn tends to have thisto have this

5 Hot Health Topics5 Hot Health Topics

• FlaxseedFlaxseed

• SoySoy

• Omega-3 Fatty AcidsOmega-3 Fatty Acids

• TeaTea

• CalciumCalcium

FlaxseedFlaxseed

• Protects against breast cancer, acts Protects against breast cancer, acts as an antioxidant, and is a great as an antioxidant, and is a great source of soluble fiber - which source of soluble fiber - which lowers blood pressurelowers blood pressure

• Whole seeds can be sprinkled on Whole seeds can be sprinkled on salads, yogurt, and other food salads, yogurt, and other food dishes. dishes.

SoySoy

• Lowers blood pressureLowers blood pressure

• Decreases risk of cancer Decreases risk of cancer

• Reduces menopause side effects Reduces menopause side effects

• Men who take soy seem to have a Men who take soy seem to have a lower rate of prostrate cancerlower rate of prostrate cancer

• Tofu, soy milk, soy flour, soy cheese, Tofu, soy milk, soy flour, soy cheese, are all ways of getting soyare all ways of getting soy

Omega-3 Fatty AcidsOmega-3 Fatty Acids

• Lowers risk of death from heart Lowers risk of death from heart disease and may ease the pain of disease and may ease the pain of rheumatoid arthritisrheumatoid arthritis

• Stabilizes the heart’s muscle cells, Stabilizes the heart’s muscle cells, which prevents interruptions in which prevents interruptions in heart-pumping rhythmheart-pumping rhythm

• Found in fatty fish, green leafy Found in fatty fish, green leafy vegetables, nuts, canola oil, tofu, and vegetables, nuts, canola oil, tofu, and flaxseedflaxseed

TeaTea• Helps keep cholesterol from clogging Helps keep cholesterol from clogging

arteries, protects against cell damage arteries, protects against cell damage which causes cancer of skin, which causes cancer of skin, gastrointestinal tract, and other areas of gastrointestinal tract, and other areas of bodybody

• Black and green teas are the bestBlack and green teas are the best

• Don’t put milk in your tea, the protein in it Don’t put milk in your tea, the protein in it can bind to the antioxidants that makes can bind to the antioxidants that makes them unavailable to bodythem unavailable to body

CalciumCalcium

• Protects against osteoporosis & Protects against osteoporosis & kidney stones, among other things kidney stones, among other things

• Get your calcium from foods instead Get your calcium from foods instead of supplements to help fight against of supplements to help fight against kidney stoneskidney stones

• Yogurt, cheese, canned salmon, and Yogurt, cheese, canned salmon, and sardines with bones are all good sardines with bones are all good things!things!

So What are You Waiting So What are You Waiting For?For?

• Now you know how many calories Now you know how many calories you should eatyou should eat

• You also know that it is possible to You also know that it is possible to eat right on campuseat right on campus

• And you know what good foods to And you know what good foods to include in your diet include in your diet

You know how to eat healthy, You know how to eat healthy, so go out and do it!so go out and do it!