Those Blessed Calories

CalorieA calorie is a measure of the energy needed to raise the temperature of one milliliter of water one degree.

Where do Calories Come From?

They are contained in food:

• Carbohydrates

• Proteins

• Fats

Carbohydrates

They are the sugars and the starches in food

One gram contains 4 calories

Carbohydrates

• Principal source of energy for our body.• Bread, whole grains and vegetables are

primarily composed of Carbohydrates.

• Fruits, vegetables and wholegrain products are mostly carbohydrates. They also have a high fiber content.

Food Rich in Carbohydrates

• Pastas•Rice• Potatoes• Flour Tortillas• Bread

Today’s Interactive Session

Let’s Make a Healthy Sandwich

• This is a good preparation for you since many of the products that we use are non-perishable and available at the Food Bank Pantry.

• You will usually find mayonnaise, and many times you will find light, not always, but we have seen it.

• You should also be able to find bread and whole wheat bread on the shelf.• Your local Food Bank is very likely to also have packaged turkey; but if not,

you may substitute with canned chicken which is a regular stipend on the shelf. Make sure you rinse the chicken, as we will learn in coming sessions, so that you rinse the extra sodium.

• And since you are and will be learning about calories, portions and reading labels, adjust your serving according to the indicated calories by serving on the label of the can of chicken.

• Likewise, Food Bank pantries often carry apples. Pick them when available for lunch snacks. Avoid the chips on the shelves, always available.

• Always pick the healthiest choices in what is available at your local Food Pantry. Follow our suggestions and you will be able to eat healthy from the Food Bank choices.

Let’s Make a Healthy Sandwich

2 slices of whole wheat bread = 120 starch cal.

Begin with Whole Wheat Bread

2 lean turkey slices (low fat) = 200 calories

Follow with Lean Turkey

1 tablespoon of Light Mayonnaise = 99 calories of fat

Mayo to Taste

1 lettuce leaf = 0 calories

2 tomato slices = 10 sugar calories

Add

And

2 slices of whole wheat bread = 120 cal. Starch

4 oz. Turkey breast = 128 cal. from protein and 72 cal. from

fat

1 tablespoon of Mayonnaise = 99 cal. from fat

1 lettuce leaf = 0 cal.

2 tomato slices = 10 cal. from sugar

Total = 429 calories

Let’s Count Calories in Our Healthy Sandwich!

A 1 oz. bag of Fritos * = 160 Calories

One regular 12 oz. soda = 150 cal.

Turkey Sandwich = 429 cal.

Total = 739 cal.

* Or whatever chips equivalent

If we Add . . .

But, if We Add to the Turkey Sandwich

Unsweetened Tea + One Apple + Turkey Sandwich 0 Calories + 80 Calories+ 429 Calories

Total =509 Calories

Comparing Calories for the Two Previous Choices

Option 1 Option 2

Combination Calories Combination Calories

Turkey Sandwich 429 Turkey Sandwich 429

Fritos 160 Apple 80

Soda (8 oz.) 170 Unsweetened Tea 0

Total 759 Total 509

Savings: 250 Calories

• Homework for this week is to make a healthy sandwich at home for your family.

• Pack a healthy sandwich for your children’s lunch. • Pack a healthy sandwich for your spouse’s lunch• Share a healthy sandwich with a friend or family

member.• Let us know next week whether they liked it or not

and any comments they made.

Informal Chat*

*Encouraging conversations and engaging participants at the end of each presentation.

For moderator use only.

Informal Chat*• How are your groups going? Share with us how

do you feel after 5 weeks of walking.• Mr. and Mrs. Perez we would like to hear about your experiences.

(Here we try to elicit examples of lived experiences.) Wonderful, we are pleased to hear that you’re walking at least three other times a week and even better to hear that walking has been a gift to your marriage, since you now have time to talk while you walk.

• Remember that we need to walk 150 minutes a week. It is also important to have others join us in our walks since we want to motivate them to walk.

• For Moderator Use: Encourage the flow of group discussions and group interactions.

*Encouraging conversations and engaging participants at the end of each presentation.

For moderator use only.

A Balanced Life!

Remember that the secret of a healthy life is:

• Balance in what we eat• Balance in how much we exercise • Balance in how much we rest