Chapter 8 Making Healthy Choices 139 Copyright Goodheart-Willcox Co., Inc. a person is in calorie balance. People who consume more calories than they burn will gain weight. Activity also has an impact on daily calorie needs. Three levels are used to describe how much movement people include in their lifestyles. Those who are sedentary move only as much as needed to do day-to-day tasks. Moderately active people add 30 to 60 minutes of extra activity to their daily routines. This activity would require effort equal to brisk walking. People who add more than 60 minutes of extra activity are at the active level. Calorie needs for teens at each of these levels are listed in Figure 8.4. Customize and Enjoy Nutrient-Dense Food and Beverage Choices to Reflect Personal Preferences, Cultural Traditions, and Budgetary Considerations The Dietary Guidelines provides recommen- dations for food groups and subgroups rather than specific foods and beverages. This strategy allows individuals to customize their dietary patterns by selecting healthy foods, beverages, meals, and snacks that meet their personal and cultural preferences while staying within their budget. Focus on Meeting Food Group Needs with Nutrient-Dense Foods and Beverages, and Stay Within Calorie Limits To meet nutrient needs without consuming more calories than needed requires variety. Figure 8.4 Calorie needs are affected by body size as well as age and activity level. These calorie needs are estimates based on median body sizes for 14- to 18-year-old teens. Daily Calorie Needs Activity Level Sex and Age Group Females, 14–18 years Males, 14–18 years Sedentary 1,800 2,000–2,400* Moderately Active 2,000 2,400–2,800* Active 2,400 2,800–3,200* *Lower calorie levels within a range are needed by younger teens higher levels are needed by older teens. Health and Wellness The Physical Activity Side of Calorie Balance Increasing physical activity goes hand in hand with tracking calorie intake to manage weight. Being physically active does more than burn the calories consumed from foods. It improves muscle tone and strengthens the heart and lungs. It also promotes a sense of mental well-being. The activities chosen should call for more movement than what is needed for normal daily tasks. Moderate activities include bike riding, brisk walking, and gardening. Jogging, playing soccer, and swimming laps are more vigorous activities. They can be enjoyed instead of or in addition to activities that are less intense. Choosing some muscle-strengthening activities, such as climbing and lifting weights, is also important. Adults should try to get at least 150 minutes of physical activity per week. Children and teens need at least 60 minutes of activity per day. Spending more time or choosing more intense activities can give added health benefits. For many people, becoming more active means limiting screen time and other forms of inactivity. Some activity is better than no activity. People who are not already active can begin with short activity periods a few days a week. Choosing fun activities they can enjoy with others will encourage them to stay active. Then they can slowly build up the amount of activity they choose. ©iStock.com/CREATISTA Dance benefits your health in many ways including improved strength, endurance, balance, flexibility, and bone health.