Diet
Step 3
"Eat for the body you want, not for the body you have.” -Unknown
What are calories?
- A calorie is a unit of energy. In nutrition, calories refer to the energy people get from the food and drink they consume, and the energy they use in physical activity.
- Calories are essential for human health. The key is consuming the right amount from the right food.
- Everyone requires different amounts of energy each day, depending on age, sex, size, and activity level.
- The number of calories is usually found on the nutrition facts label on foods.
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What are nutrient-dense foods?
- There is only a limited amount of food you can eat in a single day.
- In order to maximize the amount of nutrients you take in, it makes sense to spend your "calorie budget" wisely.
- The best way to do that is to simply eat the foods that carry the greatest amount and variety of nutrients.
- Reduce sugar, salty food, fried foodsand white carbs.
- These are examples of nutrient dense foods.
What is Intermittent Fasting?
- Intermittent fasting is a type of scheduled eating plan where you adjust your normal daily eating period to an hours-long window of time.
- It requires you to fast from food 18 hours from 6pm to 12pm and eat twice a day between 12pm and 6pm, preferably at 12pm and 5pm.
- Therefore, you would divvy up your calorie intake between those two meals and make sure to drink lots of water and fluids when you fast.
- Benefits:
- Increases your energy by burning stored fat.
- Reduces overeating
- Reduces the risk of chronic disease.
- Decreases inflammation
- Decreases weight gain and metabolic disease risk
DIET DISCOVERY
Please complete the following tasks:
Use your phone to go to the online calorie calculator. Plug in your age, gender, weight, height, then select the activity level you will undertake:
Daily calorie budget to lose 1 pound/week__________________
Activity level based on calorie budget_________________
Divvy up your calorie budget for the day between the two meals:
First Meal calories __________________
Second Meal calories_________________
Establish the times you will eat and the times you will fast from food.
Between what hours of the day will you eat__________________
Between what hours of the day will you fast from food______________
List 5 of the nutrient-dense food you can commit to eating:
List 5 of the food you will stop eating:
Use your phone to go to the online calorie calculator. Plug in your age, gender, weight, height, then select the activity level you will undertake:
Daily calorie budget to lose 1 pound/week__________________
Activity level based on calorie budget_________________
Divvy up your calorie budget for the day between the two meals:
First Meal calories __________________
Second Meal calories_________________
Establish the times you will eat and the times you will fast from food.
Between what hours of the day will you eat__________________
Between what hours of the day will you fast from food______________
List 5 of the nutrient-dense food you can commit to eating:
List 5 of the food you will stop eating:
CASE STUDY
Read the following case study and answer the questions below.
Scenario:
You happen to come across an old friend at the mall and she tells you she’s been struggling with her weight. She’s 29 years old, 5 feet tall, 150 pounds and exercises two days a week. Her doctor told her she needs to lose 25 pounds in order to be at a normal, healthy weight. She doesn’t know how to control her diet, however, and asks for your help.
What should be her daily calorie intake if she wants to lose 1 pound a week? ___________________
How should she divvy up her “calorie budget” between the two meals?________________________
How many hours should she fast? ___________________________
Between what hours of the day should she eat? _______________________
What kinds of food should she eat? Give examples.
What kinds of food should she avoid? Give examples.
Scenario:
You happen to come across an old friend at the mall and she tells you she’s been struggling with her weight. She’s 29 years old, 5 feet tall, 150 pounds and exercises two days a week. Her doctor told her she needs to lose 25 pounds in order to be at a normal, healthy weight. She doesn’t know how to control her diet, however, and asks for your help.
What should be her daily calorie intake if she wants to lose 1 pound a week? ___________________
How should she divvy up her “calorie budget” between the two meals?________________________
How many hours should she fast? ___________________________
Between what hours of the day should she eat? _______________________
What kinds of food should she eat? Give examples.
What kinds of food should she avoid? Give examples.