Name: __________________________

Date: ______________

Balance Your Calories

www.SuperTracker.usda.gov
Instructions:
Discuss each question with your group and fill in your answers together.
1. What does it mean to balance your calories?
__________________________________________________________________________
__________________________________________________________________________
2. In general, if the calories that you eat and drink are equal to the calories your body uses, your
weight
Goes down
Stays the same
Goes up
3. In general, if the calories that you eat and drink are less than the calories your body uses, your
weight
Goes down
Stays the same
Goes up
4. In general, if the calories that you eat and drink are more than the calories your body uses,
your weight
Goes down
Stays the same
Goes up

SuperTracker Nutrition Lesson Plans for High School Students

USDA Center for Nutrition Policy and Promotion
SuperTracker.usda.gov

P a g e | 77

5. How do you know if your calories in and calories out are out of balance?
__________________________________________________________________________
__________________________________________________________________________
6. Why do different people need to eat a different number of calories?
__________________________________________________________________________
__________________________________________________________________________
7. List 3 ways your body uses energy.
_________________________________________________________________________
8. Which physical activity do you think requires more energy?
Walking for 10 minutes
Running for 10 minutes
Why do you think this activity requires more energy?
__________________________________________________________________________
__________________________________________________________________________
9. As a group, pick a physical activity our class could do together. Youll be assigned an upcoming
class day to lead our class in the activity youve chosen for 1-2 minutes at the start of class.
Our groups activity will be: ___________________________________________________

SuperTracker Nutrition Lesson Plans for High School Students

USDA Center for Nutrition Policy and Promotion
SuperTracker.usda.gov

P a g e | 78

10. Mia is a 16 year old who needs about 2,000 calories a day. Below are the foods Mia ate today.
She ate 2,908 calories, which is over her daily calorie limit. She wants to make sure she eats a
balanced diet that meets her bodys nutrition needs within an appropriate calorie level. Can
you help Mia get closer to her daily calorie limit without losing important nutrition that her
body needs? Cross out items and/or edit the amounts to help Mia.
Food Groups
Meal

Foods/Beverages

Whole grain cereal 1 cup

Low-fat milk cup
Breakfast
Banana
Brownie 2 inch square
BBQ chicken sandwich on whole
wheat bun
Orange
Lunch
Baby carrots 6
Ranch dressing 2 Tablespoons
Low-fat milk 1 cup
Snack
Gummy bear candy 1 cup
Spaghetti 1 cup
Spaghetti sauce cup
Meatballs 3 meatballs
Parmesan cheese 1 Tablespoon
Dinner
Side salad with lettuce, cucumber,
avocado, and chickpeas 1 cups
Ranch dressing 1 Tablespoon
Apple apple
Soda 1 can
Whole wheat crackers 6
Peanut butter 1 Tablespoon
Snacks
Low-fat strawberry yogurt 1 8-oz
container

Calories
110
51
105
129

Fruit

Veg

X
X
X

X
X
X
X
X
X
X
X
X
X
X

232

Total
Calories:
2,908

SuperTracker Nutrition Lesson Plans for High School Students

USDA Center for Nutrition Policy and Promotion
SuperTracker.usda.gov

Dairy

108
71
36
150
102
97

Protein
Foods

257
31
25
143
102
673
220
80
164
22

Grains

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