Calories in food
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„Calories in food”. Presentation plan. Energy needs and sample menus for specific age groups. The demand s 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]

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„Calories in food”

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„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 - 2100 [kcal]

  • Boys 10 – 12 years old – 2600 [kcal]

  • Girls 10 – 12 years old – 2300 [kcal]


The demand for essential nutrients for children of 1 - 12 years old

  • Proteins: 45 – 75g

  • Carbohydrates: 165 – 320g

  • Fats: 50 – 80g


Sample menu for child of 5 – 12 years old

  • First breakfast:some cornflakes 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 - 13-15 years old 3000-3300 [kcal]

  • Youth Men - 16-20 years old 3200-3700 [kcal]

  • Youth Women - 13-15 years old 2600-2800 [kcal]

  • Youth Women - 16-20 years old 2500-2700 [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:

somegrapes – 68 [kcal]

a fresh apple – 36 [kcal]

a banana, one piece (200 g) – 136 [kcal]


some sweetened condensed milk,

one spoon – 34 [kcal]

Some corn flakes, one spoon – 12 [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 21-64 years old light work 2400-2600 [kcal]

  • Men 21-64 years old moderate work 2800-3200 [kcal]

  • Men 21-64 years old hard work 3500-4000 [kcal]

  • Men 21-59 years old light work 2100-2300 [kcal]

  • Women 21-59 years old moderate work 2400-2800 [kcal]

  • Women 21-59 years old hard work 2900-3200 [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 light cottage cheese – 75[kcal]

a cucumber – 8[kcal]

some graham bread, one slice (50 g) – 96[kcal]

a tomato (80 g) – 19[kcal]


ELDERLY PEOPLE


Daily energy requirements

  • Men 65-75 years old – 2300 [kcal]

  • Men over 75 years old – 2100 [kcal]

  • Women 60-75 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


Some sweets – 390 [kcal]

A bar of Snickers – 310 [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

  • www.wikipedia.pl

  • www.bryk.pl


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