Week Six: Nutrition and Fitness



Week Six: Nutrition and Fitness

Introduction (10 min)

1. Introduce instructors & topic

2. Climate set/schedule of activities

Week 5 GOALS: What were your goals from last week and what challenges did you face, if any? Today’s Goal: To encourage families to consume nutritious food for physical activity.

Objectives: By the end of the session families will be able to

1. Identify the major sources of calories (macronutrients)

2. Distinguish between high and low calorie dense foods

3. Understand the components of neutral energy balance

Nutrition (30 min)

1. Major sources of calories come from macronutrients – carbohydrates, protein, and fats

CARBS: Primary source of calories

a. Provide 4 calories per gram

b. Sugars can be naturally occurring or added to foods.

c. Many people consume too much added sugars, refined grains (ex.white bread), and not enough fiber.

PROTEIN:

a. Provides 4 calories per gram

b. found in animal & plant sources

c. Choose non-fat, low-fat or lean protein sources

FAT:

a. Provides 9 calories per gram

b. Saturated – products that are solid at room temp, i.e- butter, lard

c. Unsaturated fats – healthy fat found in oils, nuts, seeds, fish, avocado

d. Trans fats – unhealthy fat found in processed foods, fried foods, fast food, baked goods, margarine.

e. Choose mostly unsaturated fats

1. Energy Density of foods: High energy/calorie dense foods are HIGHER in calories, and low energy dense foods will be LOWER. For the same amount of calories, a person can consume a larger portion of a lower energy dense foods than a food higher in energy density.

a. The composition of foods will affect the energy density. i.e foods with a higher percentage of water will be low energy dense because water has zero calories

b. Foods higher in fiber will also be lower in energy density – fruits, veggies, broth based soups, etc

c. Being the most energy dense is fat, which as mentioned provides 9 kcals per gram

d. A diet with low energy dense can aid in weight management and potentially weight loss

e. Take away is to choose nutrient-dense OVER energy-dense!

TIPS: stick to portion size and maintain self-control; consume more fruits and vegetables, drink water, water based foods, no/low calorie drinks, choose non/low-fat dairy and lean meats.

GO, SLOW, WOAH activity: Tell group to think of a stop light and describe meaning of GO (foods that are nutrient dense and can be eaten just about anytime), SLOW (foods that should be eaten sometimes), and WOAH (foods that should be eaten once in a while). Show slide show under “Eat Right” tab and have group go through foods and choose Go, Slow, or Woah correctly.

2. Balancing Calories: Any food or fluid that we put into our bodies is considered our intake. Any activity that we participate in is considered calorie expenditure. This includes breathing, we burn a certain about of calories just by being alive, this is called our Resting Metabolic Rate (RMR). Any additional movement during the day will burn additional calories.

Ask the group - Where do you fall??

o Neutral energy balance- the amount of calories being taken in is equal to the amount of calories being burned off, resulting in weight maintenance.

o Positive energy balance- the amount of calories being taken in is more than the amount if the calories being burned off, resulting in weight gain

o Negative energy balance- the amount of calories being taken in is less than the amount of calories being burned off, resulting in weight loss.

• The goal is to be in neutral energy balance to maintain healthy weight. If weight loss is needed to get to a healthy weight, then being in a negative energy balance in order to promote weight loss.

• Every food/fluid that we take in has its own unique energy (calorie) content. Foods are that are considered energy dense are those that have a large amount of calories for the quantity of the food (ex. Candy bar). In general, these are the foods that should be eating in very limited quantity to prevent positive energy balance.

• Pass out “Eat Healthy, Move More” handout and go over energy in and out, which will work in conjunction with one another when it comes to your weight.

• Eating 150 calories more a day than you burn can lead to an extra 5 pounds over 6 months. That’s a gain of 10 pounds a year. Energy IN and OUT should be considered:

Some ways to cut 150 calories (ENERGY IN):

• Drink water instead of a 12-ounce regular soda

▪ Order a small serving of French fries instead of a medium , or order a salad with dressing on the side instead

▪ Eat an egg-white omelet (with three eggs), instead of whole eggs

▪ Use tuna canned in water (6-ounce can), instead of oil

• Every activity that we participate in will burn a certain amount of calories. The more vigorous the activity, the more calories will be burned. Ex. Running for 30 minutes will burn more calories than walking for 30 minutes. Also, the longer the activity, the more calories will be burned. Ex. Walking for 60 minutes will burn more calories than walking for 30 minutes. Weight also affects the amount of calories that are burned during an activity. The more someone weighs, the more they will burn off. Someone that weighs 200 lbs will burn more calories than someone who weighs 100 lbs.

• Here are some ways to burn 150 calories (ENERGY OUT), in just 30 minutes (for a 150 pound person):

o Shoot hoops

o Walk two miles

o Do yard work (gardening, raking leaves, etc.)  

o Clean around your home

o Go for a bike ride

o Dance with your family or friends

Strategies for Physical Activity

o Break up your activity into 10 minute segments

o Work out with a buddy

o Mix up your work outs to keep things interesting!

o Use your lunch break to go for a walk

o There are many ways to be physically active beyond “going to the gym”

Energy Balance in Real Life

if you know you and your family will be going to a party and may eat more high-calorie foods than normal, then you may wish to eat fewer calories for a few days before so that it balances out. Or, you can increase your physical activity level for the few days before or after the party, so that you can burn off the extra energy.

Cooking & Tasting (30 min)

White Bean Guacamole with homemade tortilla chips

Goal Setting & Closing (10 min)

1. Set goal for the following week.

a. Examples: Try using smaller dishes to control portion sizes or go for a walk after dinner with the family.

Resources

Centers for Disease Control and Prevention, National Center for Chronic Disease Prevention and Health Promotion, Division of Nutrition, Physical Activity and Obesity nccdphp/dnpa/nutrition

National Heart, Lung, and Blood Institute

USDA Center for Nutrition Policy and Promotion Dietary Guidelines for Americans, pp.dietaryguidelines.htm

National Institutes of Health -

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