CaloriesHow to determine what you are eating

Calories – What are they?•Calories provide energy to our bodies.

•Human beings need energy to survive -- to breathe, move, pump blood -- and they acquire this energy from food.

•The number of calories in a food is a measure of how much potential energy that food possesses.

•The estimated amount for women is 2000 and for men is 2500.

We consume calories from food that can be classified as one of these three types:

1.Carbohydrates2.Fat3.Protein

Carbohydrates• Range from simple to complex and are

our primary and most immediate source of energy, especially during exercise.

• Are like fuel for our bodies.

• Should comprise 40-50% of our diet.

• 1 gram of carbohydrate is equal to 4 calories.

Carbohydrates 2

•Simple carbohydrates are most types of sugar and provide immediate energy but have little, if any nutritional value.

•Complex carbohydrates are things like breads, cereal, and some types of vegetables and fruit.

Fats

• Are essential to our diet but we often consume too many. They are the second source of energy that our body requires.

• Our diet should consist of about 35-40% of fats.

• Used for energy storage and helps to protect our vital organs. It also protects our bodies from cold temperatures.

Fats 2• Sources of fat include meat, butter/margarine, oils,

peanut butter and nuts.

• 1 gram of fat is equal to 9 calories.

Proteins• Helps to build and repair muscle.

• They take longer for our bodies to break down and are not an immediate source of energy.

• Can be found in meat, fish and most green vegetables. Other good sources are eggs and cottage cheese.

Proteins 2• About 10-15% of our diet should

include protein.

• Excessive amounts of protein will not build more muscle.

• 1 gram of protein is equal to 4 calories.

Metabolism

• Is your body’s ability to use the energy that it has consumed.

• To speed up metabolism, eating small meals every few hours will help along with an increase in physical activity.

Nutrition Labels

% daily value gives context to the amt of the nutrient in the specified amt of food

Individual serving size & # of servings per container (of hot dogs)Total calories per servingNutrition label will always show: calories, amt of fat including saturated & trans fat, cholesterol, sodium, total CHO including fibre &sugars, protein, & the vitamins A & C, & minerals Calcium & Iron

Why is this Important?

• Nutrition will be up to you in the future

• The habits you learn now will often stay with you for the rest of your life – Good or Bad

• Being Informed is important• What choices do we have• Convenience • Advertising

Advertising

• McDonald’s Ads• http://www.youtube.com/watch?v=y9ajRIgTJNA&feature=related• http://www.youtube.com/watch?v=6bJOIqVAD-s• http://www.youtube.com/watch?v=ER3r2D06ork• http://www.youtube.com/watch?v=WYDaaUcFISw

• Ads vs Reality• http://www.youtube.com/watch?v=mbCwi6EeNAE• http://www.youtube.com/watch?v=fUjz_eiIX8k&feature=related

• Based on the information you just learned about carbohydrates, fats and proteins calculate the daily value of each of these from your McDonald’s menu. Using 2500 calories as your max calorie intake.

For example:

• 200 ml 1% Partially Skimmed Chocolate Milk

Carbs = 24g (24g x 4 cal = 96 cal)

Fats = 2 g (2g x 9 cal = 18 cal)

Proteins = 6 g (6g x 4 cal = 24 cal)

96+18+24= 138 cal

Do this for all of the items you chose for your McDonald’s meal. How many calories do you have left for the rest of your day?