UNIT 2
Caloric Intake
Unit Objectives
Now that you've learned what constitutes healthy eating, it is important to know how much you are able to eat on a daily basis in order to lose weight, gain weight, or maintain your present weight. It's also important to know what is considered a healthy weight. By the end of this unit you will:
Now that you've learned what constitutes healthy eating, it is important to know how much you are able to eat on a daily basis in order to lose weight, gain weight, or maintain your present weight. It's also important to know what is considered a healthy weight. By the end of this unit you will:
- explain what calories are
- determine what is considered a healthy weight for your body
- calculate their Basal Metabolic Rate (BMR)
- determine how many calories are needed for weight loss, gain, or maintenance
Weight loss is not about you being skinny (although you can be if you choose to be). It's about you being healthy. No one can lose or gain weight (if that's what you need) for you. YOU have to make the decision and manage that decision every day! Watch what three people had to say about their weight loss journey.
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What is a Calorie?
You're about to read an article that explains what a calorie is and what a calorie does; albeit, you won't burn very many calories while doing so. Clicking the button will direct you to the article.
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Scientifically, if you burn more calories than you consume, it stands to reason that you will will lose weight and vice versa. However, all calories are NOT the same as you will read in the following article:
http://www.bodybuilding.com/fun/issa16.htm |
How do I know how many calories are contained in the foods I eat?
Foods that are packaged have nutrition labels similar to the ones pictured at the top of this page that not only give you information about the calories contained in the food, but also other nutritional information. Read the guide "Using the Nutrition Facts Label" by the Federal Department of Agriculture. This guide gives information about what is contained on food labels (including calories) It is designed for older adults; however, I found it to be beneficial for anyone.
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Nutrition Labels are getting a makeover:
http://www.cnn.com/2014/02/27/health/nutrition-labels-changes/ What about foods that don't come with labels? Individual fresh fruit and vegetables don't usually have labels. Also, when you're dining away from home, it may become difficult to determine how many calories are in the foods you're eating. There are a number of ways to find out how many calories are contained in those foods.
http://www.myfoodbuddy.com/foodCalorieTable.htm My personal preference, which is what I use, is http://www.myfitnesspal.com/ Of course, these not only give you info on foods/beverages that don't carry labels, but other foods as well. My account/app at myfitnesspal.com is connected to my Fitbit device, which I wear on my wrist. It helps track how many calories I burn. There are a number of devices that does something similar. You are required to research one as part of this unit's assignment. Here is the link to Fitbit:http://www.fitbit.com/ |
So how many calories do you need?
There are many sites that will calculate this for you; however, you should know the methodology behind how this is determined. To determine how many calories you need as an individual, you would need to know your basal metabolic rate, which tells you how many calories your body needs to function properly if you spent the entire day sedentary.
The following article explains how this works: http://www.wikihow.com/Calculate-How-Many-Calories-You-Need-to-Eat-to-Lose-Weight
There are many sites that will calculate this for you; however, you should know the methodology behind how this is determined. To determine how many calories you need as an individual, you would need to know your basal metabolic rate, which tells you how many calories your body needs to function properly if you spent the entire day sedentary.
The following article explains how this works: http://www.wikihow.com/Calculate-How-Many-Calories-You-Need-to-Eat-to-Lose-Weight
Assignment Your assignment is to calculate your BMR and determine how many calories would be required daily for you to:
from a simple chart, to a PowerPoint, SlideShare, or Prezi. The HOW belongs to you.
Write a one paragraph summary explaining what calories are and how they work.
Give a written explanation of how you arrived at your answers for the calorie calculations listed above.
Find 3 apps and/or websites that can be used to help track calorie intake.
Find information about a device that may be purchased to help monitor calorie intake and/or burn. Tell how the device works and why we should be interested. How much does it cost? Share these in the Google Community under Unit 2 https://plus.google.com/u/0/communities/112167442209058905770.
- lose 10 pounds in a month
- gain 10 pounds in a month
- lose 20 pounds in 6 weeks
- gain 20 pounds in 6 weeks
- maintain your current weight
from a simple chart, to a PowerPoint, SlideShare, or Prezi. The HOW belongs to you.
Write a one paragraph summary explaining what calories are and how they work.
Give a written explanation of how you arrived at your answers for the calorie calculations listed above.
Find 3 apps and/or websites that can be used to help track calorie intake.
Find information about a device that may be purchased to help monitor calorie intake and/or burn. Tell how the device works and why we should be interested. How much does it cost? Share these in the Google Community under Unit 2 https://plus.google.com/u/0/communities/112167442209058905770.