GRADES 8 - 12
ENERGY BALANCE - THE INS AND OUTS

YOUR MISSION: In order to estimate your daily caloric intake, it is necessary to evaluate your previous 24-hour eating habits. It is imperative that you keep as accurate and complete a record of what foods you ate and what beverages you drank for a 24-hour period. You will also record your physical activity for a 24-hour period. STEPS TO FOLLOW: Review the information in the background section. (The background information for this lesson is only available as a Microsoft PowerPoint presentation. You must use MS PowerPoint Version 2002. Early versions will not be able to display the presentation properly.) Print out a copy of the 24-Hour Dietary Recall Instruction Sheet and the Physical Activity Assessment Form. Record ALL foods you eat and drink for a 24 hour period. Include the correct amounts and types of food. For example, if you have cereal, milk and juice for breakfast, you must give accurate portion sizes and specific food types: What type of cereal was it? Was it an 8 ounce glass of juice? What brand name foods was it? What diameter of tomato slice was in your salad? How much ketchup did you have with your French fries? Describe each food accurately. Correct Skim Milk Fried Haddock Incorrect Milk Fish Specify brand names whenever possible. Correct Jif peanut butter McDonald's hamburger Incorrect Peanut butter Hamburger

MATERIALS: 24-Hour Dietary Recall Instruction Sheet Physical Activity Assessment Form Paper Pencil List measurable amounts of food. Correct Skim milk, 8oz. Marble cake, 2-inch square Incorrect Skim milk, 1 glass Marble cake, 1 piece Example of a 24-Hour Diet Record Using the information on your 24-Hour Diet Record, determine the number of calories you have eaten by using a calorie counter or by using a nutritional database such as the USDA National Nutrient Database for Standard Reference Record all activities that you perform throughout the day on your Physical Activity Assessment Form. Attempt to give a "minute by minute" description of your day. It is important to be as accurate as possible. Using the information on your Physical Activity Assessment Form, determine the number of calories you have used by using an energy expenditure chart such as the one provided by The President's Council on Physical Fitness and Sport or by using a physical activity expenditure database such as the USDA-CNPP Physical Activity Tool.

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