Ea#ng

 Healthy  
 Calorie  breakdown  
•  A  175  pound  man  needs  2600  calories  per  day  to  
maintain  their  weight  
•  To  lose  1  pound  a  week  without  exercise,  a  175  
pound  man  needs  to  reduce  calorie  intake  to  
2100  
•  A  125  pound  female  needs  to  eat  1800  calories  
per  day  to  maintain  her  weight.      
•  To  lose  1  pound  a  week  without  exercise,  a  125  
pound  female  needs  to  reduce  calorie  intake  to  
1300  
 What  Calories  do  
•  Calories  are  units  of  energy  
•  A  calorie  is  the  amount  of  energy  it  takes  to  
raise  the  temperature  of  1  gram  of  water  1  
degree  Celsius  
•  Calories  are  needed  to  perform  everyday  
ac#vi#es:  running,  walking,  jogging,  and  even  
breathing  
 Protein  
•  Necessary  for  figh#ng  diseases  
•  Necessary  for  rebuilding  muscle  #ssue  
•  Sources:  
–  Milk  
–  Meat  
–  Cheese  
–  Fish  
–  Eggs  
 Carbohydrates  
•  Carbohydrates  are  the  main  source  of  energy  
for  the  body  
•  Sources:  
–  Grains  
–  Peanut  BuTer  
–  Potatoes  
–  Oats  
 Fats  
•  3  types  
–  Monounsaturated,  Polyunsaturated,  Saturated  
•  Saturated  viewed  as  a  “bad  fat”  because  it  
raises  cholesterol  
–  Found  mainly  in  dairy  products  
•  Monounsaturated  and  Polyunsaturated  fats  
are  usually  found  in  plant  oils  
–  peanut  oil,  canola  oil,  and  olive  oil  
 Daily  Values  
•  Protein:  10-­‐20  percent  
•  Carbohydrates:  50-­‐60  percent  
•  Fats:  less  than  30  percent  
Eat  Well  and  Stay  Healthy  
 Sources  
•  hTp://www.nutristrategy.com/nutri#on/
sodium.htm  
•  hTp://nutri#on.about.com/