Calories-something, what. Dietician: mgr Maria Salicka

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1 Calories-something, what we shouldn t be afraid of Dietician: mgr Maria Salicka

2 When people talk about the calorieswhat do they mean? A calorie is a unit of measurement -a unit of energy.

3 Are Calories Bad for You? The energy from food is essential for human body and allows to keep the most important vital functions such as breathing, heart beating.

4 Calories You can easily find out how many calories are in a food by looking at the nutrition facts label. Here's how many calories are in 1 gram of each macronutrient: carbohydrate 4 calories protein 4 calories fat 9 calories

5 Calories If you know how many grams of each oneprotein, carbohydrates and fat-are in a food, you can calculate the total calories. You would multiply the number of grams by the number of calories in a gram of that food component.

6 Calories Some people watch their calories if they are trying to lose weight. But how do you know how many calories you need and from which food products you should get it every day?

7 Healthy Eating Pyramid

8 Chose My Plate

9 What are the empty calories??? Many of the foods and beverages you eat and drink containempty calories-calories from solid fats and/or added sugars.

10 Empty calories Here s the list of top products, that contains solid fats and added shugars: Cured margarine Instant soup, sauce and dressings All fast-food dishes Snacks: chips, crackers, salted sticks Sweets and confectioneries Cereals, Beverages Sweet snacks

11 Empty calories The foods and beverages that provide the most empty calories 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)

12 Empty calories These foods and beverages are the major sources of empty calories, but many can be found in forms with less or no solid fat or added sugars. For example, low-fat cheese and low-fat hot dogs can be purchased. You can choose water, milk, or sugar-free soda instead of drinks with sugar. Check that the calories in these products are less than in the regular product.

13 Empty calories In some foods, like most candies and sodas,all the caloriesare empty calories. These foods are often called "empty calorie foods."

14 Empty calories The WorldHealth Organization recommendsthat no morethan10% of the dailyintake of calories should come from added sugars.

15 You don t see it, your body feel it

16 AMOUNT OF SUGAR YOU CONSUME WITH SOFT DRINKS

17 TIPS TO KEEP YOU GOING Use smaller plates to help with portion control. By avoiding oversized bowls, glasses, plates, and mugs, you re better able to avoid oversized portions and therefore avoid excess calories.

18 TIPS TO KEEP YOU GOING Eat Some Foods Less Often. Cut back on foods high in solid fats, added sugars, and salt. They include cakes, cookies, ice cream, candies, sweetened drinks, pizza, and fatty meats like ribs, sausages, bacon, and hot dogs.

19 TIPS TO KEEP YOU GOING Eat Some Foods More Often. Choose foods that have more nutrients for the calories they provide more often, like vegetables and fruits. You can t go wrong if you make half your plate fruits and vegetables.

20 TIPS TO KEEP YOU GOING Head to Class Prepared. Use the Nutrition Facts Label. To compare the sodium, calories, fats, and sugars in your foods, read the Nutrition Facts label. Check with your dining services to see if they post nutritional facts in the dining hall or online.

21 TIPS TO KEEP YOU GOING Drink Water. Soda, energy drinks, and sugar-sweetened coffee drinks and sports drinks are a major source of added sugar and calories in young people s diets.

22 TIPS TO KEEP YOU GOING Don t Forget the Dairy. Add a cup of fatfree or low-fat milk or yogurt to your meal. They provide the same amount of calcium and other essential nutrients as whole milk and yogurt, but less fat and calories.

23 TIPS TO KEEP YOU GOING Being physically active can help you: Reduce stress. Feel better about yourself. Sleep well at night. Maintain or reach a healthy weight. Improve focus for better studying.

24 Is Polish traditional cuisine low in calories?

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