SUPERSIZE YOU!!!

Mrs. Levin - Science Magnet Seminar

Calories:

• Calories are a measure of how much energy you get from a serving of food.

• Many Americans eat more calories than they need without meeting the recommended intakes for a number of nutrients.

• Eating too many calories per day can lead to excess weight and to obesity.

• 3500 extra calories equals one pound of fat

Serving size

• The portion size that defines the number of calories and nutrient amounts on the label. Most food packages contain more than one serving.

Protein

• Needed for healthy brain and body functions.

• Since protein intake is not a public health concern, the daily value is not listed on food labels.

FATSFATS

• Foods contain several types of fat: saturated, polyunsaturated, monounsaturated, and trans fatty acids.

• Saturated fats and trans fats raise the level of cholesterol in the blood. Saturated plus trans fat should not be more than 10 percent of total calories per day. Total fat intake should not be more than 30 percent of total calories per day.

• “Good” fats include fat found in fish, canola oil, corn safflower, soy bean, and olive oil.

• FATS CONTAIN TWICE THE NUMBER OF CALORIES OF EITHER PROTEINS OR CARBOHYDRATES.

• Polyunsaturated and monounsaturated fats (from plant and nut oils) can help reduce cholesterol when taken in limited amounts.

Bad fats!

Trans Fat- Raises “bad” cholesterol levels, and can lead to heart disease.

NO daily value recommended – keep as low as possible, if any.

Saturated Fat-

Daily consumption should be less than 20 grams.

CARBOHYDRATES

• Complex carbs are found in vegetables, grains, and some fruits.

Daily fiber consumption – 25-30 grams/day.

Simple carbs are found in sugar, fruit, and milk products (lactose).

Daily total carb consuption – 300-375 grams/day.

• SUGARS!

(aka Corn Syrup, fruit juice concentrate, maltose, dextrose, sucrose, honey,

maple syrup)- No daily value has been made for sugars.

Sugars are carbohydrates.

CHOLESTEROL ?• This is in all your body’s cells. It forms cell

membranes, and is needed for other cell functions.• You get cholesterol in two ways – 1. your body

makes about 1000 mg a day 2. cholesterol is found in foods from animals (not in foods from plants!) Your body makes all the cholesterol it needs.

• Foods high in saturated fat generally contain large amounts of cholesterol. Too much cholesterol can lead to heart disease. Daily consumption – less than 300mg

Sodium (salt)

• Daily sodium intake should be less than 2400mg.