„Calories in food”

Presentation plan Energy needs and sample menus for specific age groups. The demands for essential nutrients. The most popular healthy foods. Products which are harmful to our health.

CHILDREN

Daily energy requirements Children 1 – 3 years old – 1300 [kcal] Children 4 – 6 years old – 1700 [kcal] Children 7 – 9 years old [kcal] Boys 10 – 12 years old – 2600 [kcal] Girls 10 – 12 years old – 2300 [kcal]

The demand for essential nutrients for children of years old Proteins: 45 – 75g Carbohydrates: 165 – 320g Fats: 50 – 80g

Sample menu for child of 5 – 12 years old First breakfast : some corn flakes with milk, one slice of bread with butter and jam. Second breakfast: an apple, a sandwich with butter and a slice of cheese. Dinner: bowl of tomato soup with rice, some braised pork, Chinese cabbage salad, a scoop of potato, some cherries compot. Tea: fruit yoghurt. Supper: a sandwich with butter, some lettuce, two slices of turkey ham and 1 slice of tomato.

TEENAGERS

Daily energy requirements Youth Men years old [kcal] Youth Men years old [kcal] Youth Women years old [kcal] Youth Women years old [kcal]

Sample menu for a teenager First breakfast: : a sandwich with butter, cheese and a cucumber. Second breakfast : a banana, a sandwich with butter, a lean ham and some radishes. Dinner : bowl of vegetable soup, three pancakes with some strawberry jam. Tea: some vanilla pudding. Supper : a sandwich with butter and a slice of cheese.

Valuable products for children and adolescents: a banana, one piece (200 g) – 136 [kcal] some grapes – 68 [kcal] a fresh apple – 36 [kcal]

Some corn flakes, one spoon – 12 [kcal] some sweetened condensed milk, one spoon – 34 [kcal] Some yoghurt with fruit pieces – 103 [kcal] Danone yoghurt 0% fat with fruit pieces, 1 glass (250 ml) – 48 [kcal]

ADULTS

Daily energy requirements Men years old light work [kcal] Men years old moderate work [kcal] Men years old hard work [kcal] Men years old light work [kcal] Women years old moderate work [kcal] Women years old hard work [kcal] Pregnant women 2800 [kcal]

Sample menu for a woman First breakfast: some whole grain cereal flakes with some milk. Second breakfast: a sandwich with butter and some cheese, some coffee substitute. Dinner: broth, a potato ball, a boiled chicken leg. Tea: some fruit and yoghurt. Supper: a vegetable salad.

Sample menu for a man: First breakfast: scrambled eggs, two slices of bread, green tea. Second breakfast: a sandwich with butter, a thin slice of ham and tomato. Dinner: broth, two potato balls, cooked chicken leg. Tea: a yoghurt. Supper: a sandwich with butter, some cottage cheese and a cucumber.

Valuable products for adults : a cucumber – 8[kcal] some graham bread, one slice (50 g) – 96[kcal] a tomato (80 g) – 19[kcal] a light cottage cheese – 75[kcal]

ELDERLY PEOPLE

Daily energy requirements Men years old – 2300 [kcal] Men over 75 years old – 2100 [kcal] Women years old– 2200 [kcal] Women over 75 years old – 2000 [kcal]

Sample menu for seniors First breakfast: some porridge. Second breakfast: a sandwich with low- sugar jam. Dinner: bowl of mushroom soup, meatballs cooked in tomato sauce. Tea: some buttermilk with a roll. Supper: a sandwich with butter and a slice of turkey ham.

Bowl of mushroom soup – 30 [kcal]

Empty calories or "junk food"

The average calorific value of sweets and fast food meals French fries (100g.) 235 a Hamburger 255 a Glass of chilled drinks (average) 100 a Cream bun 437 some Sponge cakes and chocolate jelly 327 a Yeast cake with crumble 375 a Chocolate (a cube) 27 Biscuits 437 a Lollipop 18 some Ice cream (one ball of ice cream) 39 a Doughnut 247 Popcorn 360 some Salty sticks 385 some Wafers in chocolate 553

A bar of Snickers – 310 [kcal] Some sweets – 390 [kcal] Some sponge cakes and chocolate wafers – 400 [kcal]

Diseases associated with excessive consumption of unhealthy products Obesity - the accumulation of fat in the body, beyond the physiological needs and adaptability. Decay - for its development are responsible bacteria that break down sugar deposition on the surface of the teeth. During the reaction acid is formed which damage the enamel of the tooth. Atherosclerosis - was analyzed as a result of excessive amounts of fat, especially cholesterol, present in the blood.

Bibliography