2. Calories and kJ

7/31/2019 2. Calories and kJ

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Calories: The Energizer

Calories is defined as the amount of energyyou obtain from food.

One pound = 3,500 calories

Eating 500 fewer calories per day will

result in the loss of 1 pound of body fatper week

Males= 2,000-2,800

Females= 1,800-2,400


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How the calories measure up in 1

gram of the following foods:Protein: 4 calories

Carbohydrates: 4 caloriesAlcohol: 7 calories

Fat: 9 calories


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Empty Calories

Describes a calorie with no extra benefits.The best-known empty-calorie foods aretable sugar and ethanol such as the kind

of alcohol found in beer, wine, andspirits).


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People who abuse alcohol arent always thin, but thefact that they often substitute alcohol for food canlead to nutritional deficiencies, most commonly a

deficiency of thiamin (vitamin B1), resulting in loss ofappetite, an upset stomach, depression, and aninability to concentrate.


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How Many Calories Do You Need?

Nutritionists divide the amount of energy youwithdraw each day into two parts:

The energy you need when your body is at rest.

The energy you need to do your daily work.


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Resting energy expenditure (REE)

is the energy you withdraw at rest, your body isbusy, heart beats, lungs expand and contract,intestines digest food, liver processes nutrients, glandssecrete hormones, muscles flex, usually gently, Cells

send electrical impulses back and forth amongthemselves, and your brain continually signals to everypart of your body.


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Energy for work

is the energy you withdraw to spend on physicalwork. Thats everything from brushing your teeth in themorning to working out in the gym.


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Kilojoule(kJ) is a unit of measure of energy.

Calories is defined as the amount of energy youobtain from food.

Calorie = 4.186kJ

4.184 kilojoules = 4,184 joules = 1 Calorie =

1 kilocalorie = 1,000 calories


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10 Easy Ways to Cut Calories

Switching to Low-Fat or No-Fat Dairy Products

Milk and milk products are the best source for thecalcium that keeps bones strong. But these same

products may also be high in cholesterol, saturated fat,and calories. You can reduce all three by choosing alow- or no-fat milk product.

For example, a cup of whole milk has 150

calories, but a cup of skim milk has only 85. One sliceof regular Kraft American cheese has 60 calories, butone slice of Kraft Free American cheese has only 30. Asandwich made with three slices of cheese is 90

calories lighter if the cheese is free.


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Substituting Sugar Substitutes

Coffee has no calories, but every teaspoon of sugar you stir

into your cup has 15 calories. Multiply by four (1 teaspoon each infour cups of coffee), and naturally no-cal beverage can add 60calories a day to your diet. Sixty calories per day times sevendays a weeki s 420 calories! Thats about as four or five mediumslices of unbuttered toast or five medium apples. So this the good

time to use one packet of sugar substitute does absolutely containzero calorie.


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Serving Stew Instead of Steak

No matter how you slice it, red meat is red meat,cholesterol, saturated fats, and all. But if you stew your

beef or lamb or pork rather than broiling or roasting it,you can skim off a bunch of high-calorie fat. Just makethe stew and then stick it in the fridge for a couple ofhours until a layer of fat hardens on top. Spoon it off:

Every tablespoon of pure fat subtracts 100 caloriesfrom dinner. And, yes, you can also cut off all visiblefat before preparing the meat. Same 100 calories pertablespoon of fat.


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Choosing Low-Fat Desserts

Who says you have to suffer to cut calories? Onehalf cup of Hagen-Dazs chocolate ice cream has 270

calories. One half cup of Hagen-Dazs no fat chocolatesorbet has 140 calories. Switching from the first to thesecond is no problem.


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Peeling the Poultry

Most of the fat in poultry is in the skin. A friedchicken breast with skin has 217 calories; without the

skin, it has only 160. Half a roasted duck (with skin)has a whopping 1,287 calories; without skin, its only444. Even if you have a fried chicken breast everynight for a week (which you would never, ever do) you

can save 399 calories by taking the skin off beforecooking the bird. Share seven skinless half-ducks witha friend, and you each save 2,950 calories a week byremoving the skin. Thats practically a pound right

there.


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Not Oiling the Salad

True, salad can be a low-fat, low-calorie meal.Throw in some breast of chicken and a couple of no-fat

croutons or cheese cubes, and its still mostly crunch.But the dressing can do you in.

For example, two tablespoons of Wishbone ItalianDressing or one tablespoon of Hellmanns regular real

mayonnaise have 100 calories. What to do? Switch.


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Two tablespoons of Wishbone Fat Free Italiandressing add just 15 calories. One tablespoon ofHellmanns Light cuts the calorie count in half, to 50

calories. Have salad once a day for a week, and youcan save 595 calories with fat-free rather than regularsalad dressing or save 525 calories with low-fatmayonnaise rather than regular.

Dont oil your pots and pans, either. Bake withparchment paper instead of greasing the pan. Sautwith natural juices in non-stick pans. Every tablespoonoffat you dont use means approximately 100 fewer

calories in the dish.


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Making One-Slice Sandwiches

Depending on the brand, one slice of bread inyour daily luncheon sandwich may have anywhere from

65 to 120 calories. Eliminating one slice and servingyour sandwich open-faced can cut up to 840 caloriesfrom your weekly total.


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Eliminating the High-Fat Ingredient

A bacon, lettuce, and tomato sandwich usuallycomes with three strips of bacon, each one worth 100

calories. Leave off one strip and save 100 calories.Leave off two, save 200 calories. Leave off three, save300 calories and enjoy your lettuce and tomatosandwich with low-fat mayonnaise.


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Other ways to eliminate fat calories:

1. Making spaghetti sauce without olive oil (100calories a tablespoon)

2. Making split pea soup without ham (55 to 90calories an ounce)

3. Making cream sauces with skim milk instead ofcream (470 calories per cup for the cream; 85 to 90calories for the skim milk)


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Seasoning the Veggies instead

of Drowning Them in Butter

Season your vegetables with herbs instead ofgreasing them, and you save 100 calories for everyunused tablespoon of butter, margarine, or oil.

Examples: dill on the potatoes, chives on thecorn, oregano on the green beans.


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Washing the Chopped Meat

Heat a teapot of water. Put the chopped meat ina pan and cook it until it browns. Pour off the fat, turn

the meat into a strainer, and pour a cup of hot waterover it. Repeat two times. Every tablespoon of fat thatmelts or drains from the meat saves you 100 calories,plus cholesterol and saturated fat. Use the defatted

meat in spaghetti sauce.


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2. Calories and kJ