Nutrition. A Stand Alone Unit. Daily Living Skills. Executive Functioning Skills for Surviving Life after High School. Transition 2 Life Curriculum

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1 Nutrition A Stand Alone Unit Daily Living Skills Executive Functioning Skills for Surviving Life after High School Transition 2 Life Curriculum By Susan Traugh Copyright Kiducation Productions 2011 All Rights Reserved

2 Nutrition Daily Living Skills Executive Functioning Series Transition 2 Life Curriculum Kiducation Productions 1035 E. Vista Way, #165 Vista, CA stralala1@cox.net Copyright 2012 Kiducation Productions All Rights Reserved This book may be reprinted by the purchaser for individual or single classroom use only. Complete facility, school or district reproduction is strictly prohibited. Websites used in this book are functional and appropriate at the time of publication. Author and publisher are not responsible for changes in websites after publication, but will address any needed changes in the next edition of this book All illustrations used in this book come from the royalty free clip art collection bundled with Microsoft Publisher 2007 or are in the public domain.. 2

3 Calorie Counting No matter how healthy you eat, you will gain weight if you eat more calories than you burn. To find out how many calories you can safely eat for your age and activity level, go to MyPyramid Food Intake Pattern Calorie Levels at: els.pdf Use your gender, age and activity level to see how many calories you can eat each day. What is moderate exercise? Walking 3,000 steps in 30 minutes is considered moderate. If you walk slower or less than 30 minutes at least five days a week, you are sedentary. If you exercise hard an hour or more most days, you are active. Look at the chart and record how many calories are best for you: 20

4 Calculating Your Weight One way to calculate your current weight is by finding your Body Mass Index. For most people, this number tells you how much fat you are carrying. Here is a guide to the numbers from the Center for Disease Control (CDC.) If your BMI is less than 18.5, it falls within the "underweight" range. If your BMI is 18.5 to 24.9, it falls within the "normal" range. If your BMI is 25.0 to 29.9, it falls within the "overweight" range. If your BMI is 30.0 or higher, it falls within the "obese" range. To find your BMI go to the following website and take the test. If you are underweight, you will want to increase your calories to gain weight. If you are overweight or obese, you will want to decrease your calories to lose weight. My BMI is: I need to: 21

5 What I Eat So, how many calories per day are you eating now? To find out, you need to keep track. There are a lot of calorie counters online. But, be careful, some try to make you buy their weight-loss program to use the counter. Here are two free calorie counter sites you can use: or You may enroll in either program, but you don t have to. Just type in the name of what you re eating (be specific) and they ll tell you how many calories are in your food. Calorie Count will also grade your food on its nutritional value. Use the chart on the next page to track what you eat all day. Don t leave anything out! Then add up your calories. Do this three times and see what your average daily calorie intake is. 22

6 What I Ate Calculator Breakfast What I Ate Calories Meal Total Lunch What I Ate Calories Meal Total Snack What I Ate Calories Meal Total Dinner What I Ate Calories Meal Total Snack What I Ate Calories Meal Total Daily Total -- 23