This document discusses factors that affect weight and provides tips for maintaining a healthy lifestyle. It notes that weight is influenced by what you eat, how much you eat, physical activity, and mindset. It then emphasizes the importance of eating a balanced, nutritious diet composed of proteins, whole grains, fruits and vegetables while limiting sugary foods and drinks. Regular physical activity of 30-45 minutes per day is also recommended to boost metabolism and support weight maintenance. Making healthy choices helps reduce health risks while proper nutrition, exercise, and healthy snacks provide energy and well-being.

2. What affects your weight?
 What you eat
 How much you eat
 Physical Activity
 Mindset

3. Metabolism
 How fast or slow your body can
break down food for energy use
 Want to boost metabolism so
that energy (food) is utilized and
burned more quickly
 Ways to boost metabolism:
 Eating breakfast everyday
 Exercise
 Eating small, frequent meals

4. Breakfast
 Speeds up your metabolism
 Avoid sugary and high-fat foods
 Fruit Loops, sausage, muffins, doughnuts,
pancakes, hash browns, French Toast,
bagels
 EAT low-sugar, low-fat, high- fiber and high-
protein foods
 Cheerios, Special K
 Whole grain toast
 Fruit
 Turkey Sausage,
 Eggs
 Oatmeal
 Low-fat yogurt
 Granola

5. 1,050 Calories
Chocolate Chip Muffin
550 Calories
Bacon, Egg & Cheese
460 Calories
Plain Bagel with cream cheese:
370 Calories
360 Calories Cheese Danish
330 Calories
Chocolate Doughnut
330 Calories

6. Making good choices
Eat foods with labels like:
 Low-fat
 Fat-free
 High-fiber
 Low-carb
 High protein
 Low sodium
 Natural
 Baked, steamed, grilled
 Whole-grain

7. Read Food Labels!

8. This or That?
Egg White Turkey Sausage Flatbread: 280 Calories
Medium Skim Vanilla Latte: 120 calories
Total: 420 Calories
Bacon, Egg & Cheese Bagel
460 Calories
Plain bagel &
cream cheese
370 Calories
2 Slices of whole grain bread,
peanut butter and a banana
~350 Calories
Large Caramel
Coolatta
1,050 Calories
Large Vanilla Latte
Lite
160 Calories
1 bag of Ruffles:
160 Calories
10g fat
1 bag of Sun Chips:
140 Calories
6g fat

9. This or That?
Olive OilButter
Gatorade Low-Cal G2 Gatorade
Wheat BreadWhite Bread
Peanut Butter
Nutella
Bacon Turkey Bacon

10. How much soda do you drink?
1 can of Coke (12 oz): 140 calories
140 calories
365 days
----------------------
51,000 calories
1 pound= 3,500 calories
51,000 calories
3,500 calories
------------------------
15 pounds
Drinking 1 can of soda daily for a year =
Calories converted into pounds:
The amount of weight you will gain
in 1 year from drinking one soda
everyday:
That means that 3 cans a day= 45 pounds a year!

12. How much sugar is in your drink?

13. But why is sugar so bad?

14. High-Sugar Foods

15. A Balanced Meal
How to fill your plate:
-- ½ veggies (or ¼ veggies + ¼ fruit)
-- ¼ protein
-- ¼ whole grains
-- 1 cup low fat or fat-free milk

17. FRUIT

19. Protein

20. Whole Grains

21. Dairy

22. Portion Size
1 cup
2 tbsp
1/2 cup
3 oz
Rice, pasta, grapes, ice cream
Cereal, fruit, yogurt,
strawberries, cooked veggies
Peanut butter, salad dressing
Chicken, meat, fish, steak

23. Re-think your snacks!!!

24. Downfalls of Poor Nutrition 
 Overweight and Obesity
 Eating too much (eating more than we burn off)
 Calories that are not burned through exercise or maintaining basic bodily
functions, get stored as fat
 Increased risk for acute & chronic health conditions:
 Diabetes
 Heart disease
 Kidney Failure
 Cancer
 Sleep apnea
 Stroke
 Heart attack
 Infertility
 Malnutrition
 Could consume 1,000’s of calories a day and still not get the nutrition needed
for good health
 Fast-food has no nutritional value
 Absence of essential vitamins and minerals found in fruits and vegetables leads to
complications with health:
○ Deficient in vitamin A  can cause blindness
○ Deficient in vitamin C  can cause scurvy which results in dental problems

25. Poor Nutrition 
Have you ever felt really tired and lazy after eating junk food?
 Fatigue
 All calories are not the same
 Body burns refined sugars (processed sugary foods) very quickly (not good)
 We want our body to slowly digest food so that we can utilize the energy
from the food for longer
○ The faster we digest food, the sooner we are hungry
○ The slower we digest food, the longer it takes us to get hungry
○ Foods that digest slowly:
 Natural foods (fruits, vegetables, lean meats, whole grains, nuts, eggs)
1 banana= 100 calories 3 Oreos= 100 calories

26. Good Nutrition 
 Reduced risk of:
 Heart disease
 Cancer
 Stroke
 Diabetes
 Good for immune system
 Allows you to fight off disease and infection quickly
 Important for proper growth and development
 Increases energy levels
 Helps achieve stable and good moods

27. Healthy Snacks

28. Evolution
We are meant to be active!

29. Physical Activity
 30-45 minutes of physical activity daily is
recommended for a healthy lifestyle

30. Benefits of Physical Activity
 Boosts metabolism
 Weight maintenance
 Lowers blood
pressure
 Increases muscle,
decreases body fat
 Reduces depression
 Reduces stress
 Reduces anxiety
 Improves self-image
 Increases energy
 Improves mood and
mental outlook
 Relieves menstrual
cramps
 Improves sleep
 Decreases risk of
illness
 Decreases risk of
disease

31. How to incorporate physical activity
into your daily routine?
 Take stairs instead of the elevator
 Walk to school instead of take the bus
 Help mom/dad/grandma/guardian carry
groceries
 Rollerblade, bike, walk or run with
friends instead of watching TV/
videogames
 Go to the gym with a friend
 Play a sport
 Join a team
 Play with friends

32. Healthy Living
 Eating proper portion sizes
 Eating nutritious and balanced meals
 Staying active
 30-45 minutes every day!

33. Name that food group:  Protein
 Dairy
 Meat
 Carbohydrate
 Fruit
 Veggies

34. Diabetes
 Why do we eat? for ENERGY!!!
 Insulin: hormone in your body that “opens” each cell in the body to
give cells energy (from the food you eat)
 Insulin is like a key. You need it to unlock each cell so that your cells
can get the energy from food
 Why wouldn’t you be able to produce insulin?
 If you eat too much, your body cannot keep up and produce enough insulin to get
all of the sugar out of your blood and into your body’s cells
 What happens if your body does not produce enough insulin?
 Cells cannot get energy needed to survive
 The energy from the food you eat stays in your blood, instead of going into your
cells to give you energy
 Having too much sugar in your blood can cause:
○ Extreme thirst
○ Excessive urination
○ Fatigue
○ Unexplained weight loss (food isn’t going into your cells, its roaming around your
blood stream)
○ Mental confusion
○ Light-headedness
○ Loss of coordination
○ Permanent nerve and organ damage
 Too much sugar in your blood = BAD
 Need to inject insulin through a needle in order to “open” the cell “doors” so that
the food (energy) can get into your body’s cells
Key= Insulin
Lock= Body’s
Cells
Why do you
need to open
the lock? To
give your cells
energy from
food you eat so
that you can
survive!