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1. 1
CALORIES
The Worth of Nutrition

2. What is a Calorie?
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3. What is a Calorie(continue)?
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 A calorie (c) is a measure of energy,
the capacity to do work.
 The amount of energy required to raise
the temperature of 1 gram of water by
1 degree Celsius.
 The nutritional Calorie (C) is equal to
1000 standard calories.

4. How Many Calories?
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5. How Many Calories(continue)?
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 Your body needs energy for
maintenance, growth, and physical
activities.
 The number of calories you need
depends on your height and weight,
age, body size, physical condition, and
physical activity.

6. How Many Calories(continue)?
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 Rule of thumb:
 For males: Body weight x 12.
 For females: Body weight x 11.
 A person needing 1400 calories can
obtain them by eating:
 carbohydrates: 188 grams (55%)
 proteins: 51 grams (15%)
 fats: 45 grams (30%)

7. Daily Calorie Requirements
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Age Male Female
2-3 1000 1000
4-8 1400 1400
9-13 1800 1600
14-18 2400 2000
19-30 2600 2000
31-50 2400 2000
51+ 2200 1800

8. Daily Calorie Requirements (Continued)
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0
500
1000
1500
2000
2500
3000
2-3 4-8 9-13 14-18 19-30 31-50 51+
Male Female

9. Calories in Foods
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10. Calories in Foods
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 Most foods are mixtures of water,
protein, carbohydrates, fat, vitamins,
minerals, and enzymes.
 The number of calories in a food
depends on how much of each of
these is present

11. Calories in Foods(continue)
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 Carbohydrates: 4 calories per gram:
Bread, cereals, sugars, etc.
 Proteins: 4 calories per gram: Meat,
fish, eggs, etc.
 Fats: 9 calories per gram: Fats, oils,
etc.
 Alcohol: 7calories per gram.
 Water, vitamins, minerals, and
enzymes have practically no calories.

12. 12
Calorie Tables

13. Calories in Fundamental Foods
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14. Breads
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Bread Type Calories Per Slice
White Bread 100
Brown Bread 82
Sourdough Bread 102
Rye Bread 83
Whole Grain Bread 81
Wheat Bread 69

15. Fruits
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Fruit Name Per 100 gr
Apple 56
Banana 95
Cherries 70
Dates 281
Black Grapes 45
Orange 53
Peach 50
Pears 51
Plums 56

16. Vegetables
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Vegetable Name Per 100 gr Raw
Broccoli, Green 33
Cabbage, White 28
Carrots, Young 30
Corn Kernels 93
Cucumber, Unpeeled 10
Garlic, Fresh 98
Potatoes, New, Boiled 75
Onions 64
Pumpkin 13
Radish, Red 12
Spinach 25
Tomatoes 17

17. Meat and Fish
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Food Type Per 100 gr
Lamb 178
Rabbit 121
Beef(steak), medium fat 229
Beef liver 126
Roast Chicken 99
Goose 227
Salami 507
Salmon Fish 137
Tuna Fish 239