EAQ: A calorie is ……….., but an empty

calorie is…

(Essential Assessment Question)

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. 2

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.

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) 3

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

7

Warm up: Cut out your plate and glue it into journal. Be ready to take some notes on the 6

Essential Nutrients.

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) fats are found in meat, poultry, eggs, and milk products.

Plant (unsaturated) fats are 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 disease2) regulate body processes

Two kinds of vitamins:1) Fat soluble = A,D, E, K = stored2) 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 cells3) maintains body temperature4) aids in digestion