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Calories: The Energizer

Calories is defined as the amount of energy you obtain from food. One pound = 3,500 calories Eating 500 fewer calories per day will result in the loss of 1 pound of body fat per week Males= 2,000-2,800 Females= 1,800-2,400

Calories: The Energizer


How the calories measure up in 1 gram of the following foods:
Protein:

4 calories Carbohydrates: 4 calories Alcohol: 7 calories Fat: 9 calories

Calories: The Energizer


Empty Calories
Describes

a calorie with no extra benefits. The best-known empty-calorie foods are table sugar and ethanol such as the kind of alcohol found in beer, wine, and spirits).

Calories: The Energizer

People who abuse alcohol arent always thin, but the fact that they often substitute alcohol for food can lead to nutritional deficiencies, most commonly a deficiency of thiamin (vitamin B1), resulting in loss of appetite, an upset stomach, depression, and an inability to concentrate.

Calories: The Energizer

Calories: The Energizer


How Many Calories Do You Need?
Nutritionists divide the amount of energy you withdraw each day into two parts:
The The

energy you need when your body is at rest. energy you need to do your daily work.

Calories: The Energizer


Resting energy expenditure (REE)
is the energy you withdraw at rest, your body is busy, heart beats, lungs expand and contract, intestines digest food, liver processes nutrients, glands secrete hormones, muscles flex, usually gently, Cells send electrical impulses back and forth among themselves, and your brain continually signals to every part of your body.

Calories: The Energizer

Calories: The Energizer


Energy for work
is the energy you withdraw to spend on physical work. Thats everything from brushing your teeth in the morning to working out in the gym.

Calories: The Energizer

Calories: The Energizer

Calories: The Energizer


Kilojoule(kJ) is a unit of measure of energy.
Calories is defined as the amount of energy you
obtain from food.

Calorie = 4.186kJ

4.184 kilojoules = 4,184 joules = 1 Calorie = 1 kilocalorie = 1,000 calories

Calories: The Energizer

10 Easy Ways to Cut Calories


Switching to Low-Fat or No-Fat Dairy Products Milk and milk products are the best source for the calcium 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 a low- 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 slice of regular Kraft American cheese has 60 calories, but one slice of Kraft Free American cheese has only 30. A sandwich made with three slices of cheese is 90 calories lighter if the cheese is free.

10 Easy Ways to Cut Calories

10 Easy Ways to Cut Calories


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 in four cups of coffee), and naturally no-cal beverage can add 60 calories a day to your diet. Sixty calories per day times seven days a weeki s 420 calories! Thats about as four or five medium slices of unbuttered toast or five medium apples. So this the good time to use one packet of sugar substitute does absolutely contain zero calorie.

10 Easy Ways to Cut Calories

10 Easy Ways to Cut Calories


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 make the stew and then stick it in the fridge for a couple of hours until a layer of fat hardens on top. Spoon it off: Every tablespoon of pure fat subtracts 100 calories from dinner. And, yes, you can also cut off all visible fat before preparing the meat. Same 100 calories per tablespoon of fat.

10 Easy Ways to Cut Calories

10 Easy Ways to Cut Calories


Choosing Low-Fat Desserts Who says you have to suffer to cut calories? One half cup of Hagen-Dazs chocolate ice cream has 270 calories. One half cup of Hagen-Dazs no fat chocolate sorbet has 140 calories. Switching from the first to the second is no problem.

10 Easy Ways to Cut Calories

10 Easy Ways to Cut Calories


Peeling the Poultry Most of the fat in poultry is in the skin. A fried chicken 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 only 444. Even if you have a fried chicken breast every night for a week (which you would never, ever do) you can save 399 calories by taking the skin off before cooking the bird. Share seven skinless half-ducks with a friend, and you each save 2,950 calories a week by removing the skin. Thats practically a pound right there.

10 Easy Ways to Cut Calories

10 Easy Ways to Cut Calories


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 Italian Dressing or one tablespoon of Hellmanns regular real mayonnaise have 100 calories. What to do? Switch.

10 Easy Ways to Cut Calories


Two tablespoons of Wishbone Fat Free Italian dressing add just 15 calories. One tablespoon of Hellmanns Light cuts the calorie count in half, to 50 calories. Have salad once a day for a week, and you can save 595 calories with fat-free rather than regular salad dressing or save 525 calories with low-fat mayonnaise rather than regular. Dont oil your pots and pans, either. Bake with parchment paper instead of greasing the pan. Saut with natural juices in non-stick pans. Every tablespoon of fat you dont use means approximately 100 fewer calories in the dish.

10 Easy Ways to Cut Calories

10 Easy Ways to Cut Calories


Making One-Slice Sandwiches Depending on the brand, one slice of bread in your daily luncheon sandwich may have anywhere from 65 to 120 calories. Eliminating one slice and serving your sandwich open-faced can cut up to 840 calories from your weekly total.

10 Easy Ways to Cut Calories


Eliminating the High-Fat Ingredient A bacon, lettuce, and tomato sandwich usually comes 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, save 300 calories and enjoy your lettuce and tomato sandwich with low-fat mayonnaise.

10 Easy Ways to Cut Calories


Other ways to eliminate fat calories:
1.

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

2.

Making split pea soup without ham (55 to 90 calories an ounce) Making cream sauces with skim milk instead of cream (470 calories per cup for the cream; 85 to 90 calories for the skim milk)

3.

10 Easy Ways to Cut Calories

10 Easy Ways to Cut Calories


Seasoning the Veggies instead of Drowning Them in Butter Season your vegetables with herbs instead of greasing them, and you save 100 calories for every unused tablespoon of butter, margarine, or oil. Examples: dill on the potatoes, chives on the corn, oregano on the green beans.

10 Easy Ways to Cut Calories

10 Easy Ways to Cut Calories

10 Easy Ways to Cut Calories


Washing the Chopped Meat Heat a teapot of water. Put the chopped meat in a pan and cook it until it browns. Pour off the fat, turn the meat into a strainer, and pour a cup of hot water over it. Repeat two times. Every tablespoon of fat that melts or drains from the meat saves you 100 calories, plus cholesterol and saturated fat. Use the defatted meat in spaghetti sauce.

10 Easy Ways to Cut Calories

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