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1 week 2 itinerary: CALORIES Know your calorie intake. Food is made up of calories and calories are what fuel your body throughout the day! Understanding calories is an important piece of becoming a healthier you! Most of us have no idea how many calories we consume daily, but a few days of tracking calories will allow you to better understand the calorie content of different foods and encourage you to make healthier choices. In order to track calories you will need to understand calorie balance, serving sizes and food labels. So let s get started! Why would you ever want to track calories? Here are some of the benefits To know what goes into your body. To understand the calorie content of foods. For example, some small foods may contain large amounts of calories and some large foods may have small amounts of calories. To make food choices that maintain balance in your diet! To live healthy and gain N ergy! STATISTIC: Nearly 40% of UNR Students describe themselves as overweight. GOAL: To learn more about the calories you consume and make healthy choices OBJECTIVE: Track daily calorie intake. This week s raffle prize is: $25 Scheels Gift Card RAFFLE TICKET OPPORTUNITIES: do these and receive one ticket for each [1] Track daily calories using your food journal and tracking card [2] Attend scheduled N ergy activities [3] Continue to do and track your workouts! [4] Complete module evaluation online

2 Knowing your personal calorie balance When you obtained your body composition assessment at week one, you were given your Total Energy Expenditure (TEE). TEE is the number of calories your body uses each day to maintain itself at your current weight. FEMALE: Current body weight x 11 TEE Calculating Total Energy Expenditure (TEE) MALE: Current body weight x 12 TEE EXAMPLE: 150 lbs female: 150 x calories It is useful to know our own personal calorie balance because it will determine how much you need to eat to lose, maintain or gain weight. If weight loss is your goal, it may be helpful to calculate how many calories you should consume each day in order to create a calorie deficit and start losing weight. How do you create a calorie deficit? Eating fewer food calories than your daily needs (TEE), burning calories through physical activity, or a combination of both. Calculating Calories for Weight Loss: 1 pound is equal to about 3500 calories. To lose 1/2 pound per week subtract 250 calories from your TEE. This is the number of calories you should eat each day in order to lose 1/2 pound per week, not including any exercise that you might do. Example: (TEE) 1650 calories 250 calories 1400 l /d l / d k A safe rate of weight loss equals approximately 1/2 to 2 pounds per week. Your individual rate of weight loss may vary somewhat depending on your age, your gender, your metabolism, and how physically active you are. It is also important to note that in order to receive adequate nutrition, women should not consume less than 1200 calories per day and men should not consume less than 1500 calories per day. It is of particular importance to fuel your body consistently with balanced meals containing adequate nutrients, so that your body and your brain can function optimally. To lose weight, counting calories can be helpful for some, for others it may be more effective to begin to make small dietary changes and avoid counting calories. Either way, calorie knowledge can be important.

3 How to Track Calories In order to track calories you must know two things how to measure food and how to read a food label simple you can do that! See the example to the right. First, read the serving size here Second, read the calories per serving here Third, using a measuring cup, scale, or counting, determine how much you will eat. Finally, multiply the amount of calories in a serving by the number of servings you ate. For example: If you at 1.5 cups (a serving and a half) x 110 calories per serving 165 calories Where is the Food Label? Many foods have the food label in plain view on the packaging. But some foods, like fruits and vegetables or foods eaten at restaurants make things a bit more challenging. But there are lots of easy ways to get the calorie contents of foods: Ask the restaurant for them. Restaurants are supposed to have nutrition information available for customers. You may also check their website. Is a website the provides the calorie content of thousands of foods. Even popular restaurant items can be found here (For example, you can search Starbucks Latte or small apple If you would prefer to have a book handy, The Pocket Calorie Counter by Suzanne Beilenson would be useful.

4 How many servings did you eat? Ice Cream Cereal Juice 1 Cup 1 to 2 Cups 1 Cup Pay attention to how much you actually eat! Just because you ate it in one serving doesn t mean it was only one serving. Filling up a bowl of cereal, a cup of juice or an ice cream cone might be 2 or more servings. Example: Julie s Daily Calorie Log Monday Breakfast: 1 cup of Honey bunches of oats with 1 cup 1% milk, ¼ cup blueberries, 1 cup orange juice; Calorie total 413 calories A.M. Snack: Bagel and cream cheese; Calorie total 400 calories Lunch: Turkey sandwich on 2 slices of whole wheat bread with 4 oz turkey, 1 slice of cheese, 2 tbsp mayo and 1 tbsp mustard, 6 oz. yogurt; Calorie total 710 calories P.M. Snack: 1 cup carrots and 2 tbsp ranch dip; Calorie total 172 calories Dinner: 1 cup salad with 2 tbsp ranch and two slices of pepperoni pizza; Calorie total 688 calories Total calories for Monday 2383 calories Tracking Tools: There are many great tools for tracking calories: You can simply write them down! Use the log book you get today! Smart phone apps: Myfitnesspal, Fooducate, Tap and Track, Livestrong, Calorie King Calorie Counter or Ascendo Fitness Websites: or (free)

5 Calorie Density What does calorie density mean? It means that some foods of equal size may contain vastly different amounts of calories. Fruits and veggies are packed with nutrients, but not with calories. Check out these calorie comparisons and start replacing sweets with fruit today! ONE banana nut muffin 7 bananas! ONE pint gourmet ice cream 15 apples! ONE 6oz slice of cake 200 whole strawberries! ONE glazed donut 1 whole cantaloupe! Other Student Resources: Interested in knowing more about calories and weight loss? UNR Student Health Center Registered Dietitians can provide you with more guidance. Call to make an appointment

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