CALORIES METABOLISM WHAT ARE CALORIES Measure of energy

CALORIES & METABOLISM

WHAT ARE CALORIES? • Measure of energy in food and the energy your body burns.

NUTRIENTS PROVIDING CALORIES: • Carbohydrates – 4 calories/gram • Proteins – 4 calories/gram • Fats/Lipids – 9 calories/gram

WEIGHT MANAGEMENT …

HOW MANY CALORIES SHOULD I CONSUME? The number of calories you should consume depends on several different factors such as: • Body size – taller and bigger people need more calories • Gender – men usually need more calories than women • Age – different caloric intakes are needed at different ages • Rate of growth – growing children and teens need more calories • Activity level – the more active you are, the more calories you need • Metabolic rate – the higher your metabolism the more calories you

CALCULATING CALORIES Approximate calorie intakes/day: • 1, 600 – women, some older adults • 2, 200 – children, teen girls, active women, most men • Sedentary people: • Weight x 14 = estimated calories/day • Moderately active people: • Weight x 17 = estimated calories/day • Active people: • Weight x 20 = estimated calories/day • 2, 800 – teen boys, active men • Moderately active = 3 -4 aerobic sessions/week • Active = 5 -7 aerobic sessions/week

WHAT IS METABOLISM? • The rate your body burns calories.

HOW MANY CALORIES ARE IN MY FOOD? • Big Mac: 540 calories • 260 calories from fat • 1040 mg sodium • 9 g sugar • Fries (large): 570 calories • 270 calories from fat • 330 mg sodium • Coke (large, 32 oz): 310 calories • 20 mg sodium • 86 g sugar • Total: 1, 420 calories

HOW MANY CALORIES ARE IN MY FOOD? • Whopper (w/ cheese): 670 calories • 39 grams fat • 1020 mg sodium • 11 grams sugar • Fries (large): 500 calories • 28 grams fat • 820 mg sodium • 1 gram sugar • Coke (king, 42 oz): 390 calories • 10 mg sodium • 104 grams sugar • Total: 1, 560 calories

HOW MANY CALORIES ARE IN MY FOOD? • Double Cheeseburger: 700 calories • 40 grams fat • 1500 mg sodium • 9 grams sugar • Fries (large): 540 calories • 26 grams fat • 550 mg sodium • Frosty (medium): 430 calories • 11 grams fat • 200 mg sodium • 55 grams sugar • Total: 1, 670 calories

HOW MANY CALORIES ARE IN MY FOOD? • Soft Taco (grande): 450 calories • 21 grams fat • 1410 mg sodium • 7 Layer Burrito: 530 calories • 21 grams fat • 1400 mg sodium • Bean Burrito: 370 calories • 10 grams fat • 1200 mg sodium

HOW MANY CALORIES ARE IN MY FOOD? • 6” Subway Club: 320 calories • 6 grams fat • 1310 mg sodium • 6” Turkey Breast: 280 calories • 4. 5 grams fat • 1020 mg sodium • Chicken & Bacon Ranch Wrap: 440 calories • 27 grams fat • 1680 mg sodium

HOW MANY CALORIES ARE IN MY FOOD? • Cookie Dough Blizzard (med): 1030 calories • 40 grams fat • 530 mg sodium • 112 grams sugar • Dipped Cone (med): 490 calories • 23 grams fat • 170 mg sodium • 43 grams sugar • Banana Split: 530 calories • 14 grams fat • 180 mg sodium • 77 grams sugar