First Session Study Guide 5

First Session Study Guide

Lesson Five

(Calories)

A calorie is a measurement of energy. We need a certain amount of calories to stay alive plus some to function on according to our activities. We can compare the calorie content of foods by comparing the number of calories in a food with the weight of the food. This is just a way for us to see which foods are calorie dense and which are calorie poor.

We can put foods in categories and represent each one with an average of the foods in that category. Here is an example of foods from the lowest to the highest number of calories per pound:

Water/fiber

0

Vegetables

100

Fruits

300

Unrefined carbs (grains)

500

Legumes/beans

600

Flour products

1000

Fatty protein (meat)

1000

Refined carbs (sugars)

1400

Junk food

2300

Nuts/seeds

2800

Oil/fat

4000

Foods that are less than 400 calories (per pound) can be eaten freely. Foods up to 600 calories per pound should be the basis of our diet. If our diet is made up of foods that are 500 calories per pound or less we can eat those foods and our weight will not change. If we exercise and are active our weight will drop. If our choices are mostly from the 800-1200 calorie range our weight will stay the same even if we exercise a lot and if most of your choices come from the 1200-4000 calorie per pound group you will gain weight no matter how much you exercise.

The value of a food can be easily decided. The closer it is to the way it came from the garden, the better it is. The more it is processed, the less value it will have.

Calorie Density:

Nutrient Density:

Q and A:

  1. What is a calorie?

  2. Which food groups can we eat that will help us keep a healthy weight?

  3. Which foods should only be used with caution?

  4. Which foods have the most value?

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