کالری ها و گروه های غذایی

In this module, we’ll talk about calorie levels in order to lose weight and how to make sure that the diet you’re consuming while you’re trying to lose weight has all the nutrients that you need. The objectives for this lesson are that you will determine the number of calories you should consume in order to lose weight, to understand the food groups to include for the best diet quality and to specify the number of servings from each food group that will ensure adequate nutrient intake. So, let’s start by opening a new tab in your browser and going to, choosemyplate.gov/online-tools. This is the landing page that you’ll come to on choosemyplate.gov. There’s lots of information that you can find here. We’re going to focus in on one important online tool in this lesson. Scroll down and choose the Body Weight Planner. This is the page that you’ll come to for the body weight planner. You can choose US units or metric units. You’ll enter your weight, your gender, your age in years, your height using either US units or metric, and then your physical activity level. So, the next slide will show you an example of what that will look like. So you can see here, I’ve entered an example, a weight in US units of 175 pounds for a female who’s aged 35, five foot eight inches tall. Then, in estimating the physical activity level, you can see that you click on the little green icon and it will help you estimate your physical activity level. So, you’ll describe your physical activity level at work or school and there’s a dropdown menu, and you’ll also describe your physical activity at leisure time with another dropdown menu. You’ll need to click “Save” and then click at the bottom of the box to the next step. Step two is to enter your goal weight. So, you’ll want to enter the weight that you chose in lesson one, then you need to determine the amount of time to reach that goal weight. Please recall that we establish that losing weight at the rate of one to two pounds per week is the safest rate for weight loss. So in this example, a starting weight of 175 pounds with a goal weight of 145 pounds is at 30 pound weight loss. To lose 30 pounds at one pound per week would take 30 weeks. To lose 30 pounds at two pounds per week would take 15 weeks. So, I kind of chose one and a half pounds per week and that would take 20 weeks which is equal to 140 days. You can use this method or you could select a date by which you wanted to reach your goal weight. So, you enter the values in the boxes and then you click “Next Step”. We already made a plan for increasing physical activity level. So, refer back to your plan in lesson one and enter that information here. So, you plan to add walking, swimming, biking, whatever you chose for how many minutes, for how many times per week, and then it will calculate for you the percent change to your starting physical activity level. You click “Save” and then you will be taken to the next step. Step four gives you your results. It gives you the number of calories or kilojoules in order to maintain your current weight and what we’re interested in to reach your weight of 145 pounds in 40 days, the calorie goal specified is 1,567 calories. So, based on the information that you’ve entered regards to how much you want to lose, how fast you want to lose it, and the physical activity that you’re willing to do in order to promote that weight loss, you’ll get that calorie level for weight loss in the middle of this box. Now that you have a calorie goal, it’s important to track your calorie intake. So, there are many programs and apps that you can use. One that I think is the best is FitDay. So, you go to fitday.com and you create a free account to become a healthier you and to track your weight, your exercise, and your calorie intake. This is the dashboard that you’ll find when you’re registered for an account on fitday.com. You can see that you can log your food intake, you can log your activity and your weight. So, this is very useful. You want to be sure you use the FitDay classic. You do not need to pay anything for the FitDay premium or the FitDay PC for the purposes of this course. You’ll be able to complete all the assignments just using the FitDay classic program. So, within that 1,567 calories that we just saw in the example, it’s important that you get the calorie level down but we want to be sure that you get all the nutrients that you need. You need protein, carbohydrate, fat, dietary fiber, vitamins, minerals, and fluids every day. So, the emphasis should be on whole foods and avoiding processed foods. Processed foods are those that are found in bottles and bags and cans. So, stay out of those, focus on whole foods and there is much more detail on food groups for good nutrition in the lecture that follows this lecture. So before you try to complete the assignment, be sure that you watch that lecture and there’s additional support material at the website listed on this slide, choosemyplate.gov. When you go to choosemyplate.gov, this will be at the bottom of the landing page. So, you can click on food groups to explore. There’s five food groups that are the building blocks for a healthy diet. You should have grains, protein, and half your plate should be fruits and vegetables at every meal and then dairy. So, you can click on, the example shown here is fruits. So, you can click on all about the fruit group, nutrients and health benefits, and tips to make wise choices. So, for each of these food groups, this level of detail is found at choosemyplate.gov. You’ll also get this information again, in the lecture that follows this one. We also have my plate plans available for you. So, based on the number of calories that you just calculated, you round up or round down to 1,400, 1,600, 1,800, 2,000 and so on calories. There probably won’t be many of you that need 2,800 calories or even 2,600 calories in order to lose weight, but many active young males can consume 2,400 calories a day, and based on their activity level, can lose weight. Many females will not lose weight at less than 1,800 calories. So, based on the body weight planner value that you got, you need to choose one of these my plate plans. These are available for you in the assignment section of this lesson number two. So, these are the directions for assignment number three. Remember, do not try to start assignment number three until you watch the second video on food groups for good nutrition. So for this assignment, you keep a record of all the foods and beverages that you consume for five days. The days don’t have to be consecutive. It makes it easier if you’d choose consecutive days, but they don’t have to be consecutive. But you want to be sure to include a Saturday and a Sunday. So, two of the five days should be weekend days in your food record. The template for the food record is included in the assignment. Once you’ve kept a paper and pencil copy of your food record, you want to enter that intake into FitDay according to what you recorded on your food record. You can analyze that and get a calorie report for each of those five days from FitDay. On the assignment worksheet, there’s a table for you to record your calorie intake for each of the five days on the first page of assignment number three. Then on the second page, there are some questions for you to answer about your calorie intake. Then you need to select the My Plate Plan for the calorie level that you chose earlier in this lesson. Again, they are found in the assignment number three section. You want to look at your intake in FitDay and fill out the second and third pages of the assignment based on the number of servings that you should be consuming from each of the food groups. Sounds a little complicated but there’s a completed example of what the assignments should look like also within this section. You submit the completed worksheet for credit for having completed this section of this module.