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.
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.