EAQ: A calorie is ……….., but an empty calorie is… (Essential Assessment Question)
Calories are just a measurement tool, like inches or ounces. They measure the energy a food or beverage provides -- from the carbohydrate, fat, protein, and alcohol it contains. Calories are the fuel you need to work and play. You even need calories to rest and sleep! Foods and beverages vary in how many calories and nutrients they contain. When choosing what to eat and drink, it's important to get the right mix- enough nutrients, but not too many calories. EMPTY CALORIES Currently, many of the foods and beverages Americans eat and drink contain empty calories – calories from solid fats and/or added sugars. Solid fats and added sugars can make a food or beverage more appealing, but they also can add a lot of calories.
The foods and beverages that provide the most empty calories for Americans are: • Cakes, cookies, pastries, and donuts (contain both solid fat and added sugars) • Sodas, energy drinks, sports drinks, and fruit drinks (contain added sugars) • Cheese (contains solid fat) • Pizza (contains solid fat) • Ice cream (contains both solid fat and added sugars) • Sausages, hot dogs, bacon, and ribs (contain solid fat)
Energy Drinks • http://todayhealth.today.com/_news/2012/03/21/10780958-teen-girl-dies-of-caffeine-toxicity-after-downing-2-energy-drinks?lite
What is a Calorie? – 2000 as an average – write on the back of flip chart • One food Calorie (1 kcal or 1,000 calories) is the amount of digestively available food energy (heat) that will raise the temperature of one kilogram of water one degree Celsius.
My Pyramid • http://www.choosemyplate.gov/index.html • Let’s take a quick
Warm up: Cut out your plate and glue it into journal. Be ready to take some notes on the 6 Essential Nutrients.
Nutrients • They are chemicals supplied by food. • The body uses nutrients to supply energy, build new cells, and mend injured ones, and keep vital the processes of the body • (write this on the back of your flip chart)
6 Essential Nutrients • Protein • Carbohydrates • Fats • Vitamins • Minerals • Water
Protein • Comes from both animals and plants • Animal food with protein are meats, eggs, fish, milk, cheese. • Plant foods with protein are grains, dried beans and peas, nuts. • Animal proteins contain saturated fat which may lead to body fat.
Carbohydrates • Are used as fuel for the body (the main source of energy). • Three forms of carbs are starches, sugar, and fiber. • Starch gives slow burning, but long lasting energy. • Starches are found in grains, foods made from flour, and in potatoes and rice.
Carbohydrates • Sugar gives a quick burst energy and are found in fruit, honey, milk, sweet potatoes, and candy. • Too much sugar may lead to tooth decay • Fiber is not digested, but is important in helping eliminate body wastes. • Fiber is the stingy part of fruit, vegetables, and whole grains. • Too little fiber in the diet may lead to slower digestion.
Fats • Animal (saturated) fatsare found in meat, poultry, eggs, and milk products. • Plant (unsaturated) fatsare found in veg. oil, nuts, margarine, and seeds. • Too much fat in the diet may lead to obesity, and heart disease.
Vitamins • Vitamins are chemical needed in small amounts to: 1) prevent disease 2) regulate body processes • Two kinds of vitamins: 1) Fat soluble = A,D, E, K = stored 2) Water soluble = B, C = needed daily
Vitamins • Eating too little: chemical processes in body do not work = sick • Eating too much: extra fat soluble vitamins are stored in body. Large amounts of some are toxic. Large amounts of water soluble vitamins leave undesirable side effects (Vit. C=diarrhea)
Vitamin A • Beta-carotene – which is linked to prevention of vision disorders, cancer, and cardiovascular disease. • Found in yellow, orange, and green leafy vegetables. • Animal products are milk, cheese, butter, egg yolks, fish, and liver
B- Vitamins • Riboflavin or B2 – skin, eyes • Thiamin or B1 & niacin – promote healthy nervous system. • Helps the body use calories form carbs, protein, and fats. • Dairy products = B2 • B1 and niacin = meat, dry beans, whole grains, enriched breads and cereal
Vitamin C • Helps in process of carbohydrates and production of fats and protein • Strengthens immune system • Found in citrus fruits, tomatoes, potatoes, green leafy vegetables, meat, fish
Vitamin D • Plays role in immune system • Helps body absorb calcium and phosphorous • With enough exposure to sunlight, we manufacture as much Vit. D as we like. • Found in some fish, dairy, and meat products
Minerals • Calcium and phosphorus make strong bones and teeth. • Iron makes blood to carry oxygen. • Minerals are found in milk, eggs, meat, fish, grains, and vegetables. • Too little calcium in women may result in osteoporosis.
Water • Functions – 1) carries nutrients to cells 2) takes waste products from cells 3) maintains body temperature 4) aids in digestion