Transcript wellnesspresentation84NM5XG

EMPTY CALORIES: ARE THEY
HINDERING YOUR WEIGHT
MANAGEMENT SUCCESS?
Cassie Castillo
Dietetic Intern
OUTLINE
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What is an empty calorie?
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What foods encompass empty calories?
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How does this tie in with my plate?
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How do these calories effect my weight?
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How can I consume fewer empty calories?
WHAT IS AN EMPTY CALORIE?
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Provides calories and little to no nutrients
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Calories from solid fats and/or added sugars
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Should be a minimal part of your diet
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Examples: cakes, soda, cupcakes, ice cream
SOLID FATS
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Solid at room temperature
Naturally found in meat, poultry, butter, fried
foods
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Can be added to processed foods
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High in saturated fats and/or trans fats
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Examples: baked goods, fat marbling in meat
products, poultry skin, ice cream
ADDED SUGARS
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Added to processed or prepared foods
Candies, cookies, sodas, juices, frozen fruits,
specialty coffee drinks, sweet rolls, donuts
Food label: brown sugar, corn syrup, maltose,
molasses, sucrose, honey, maple syrup, dextrose,
high frutose corn syrup
WHERE DO THESE FIT ON MY PLATE?
Fruit
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Dairy
100-200 calories “bonus foods”
Non-Starchy Vegetables
-Cookies, candies, cake,
alcohol
Bread,
Starch,
Grain
Meat,
Protein
9 inch plate
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Able to decrease existing
empty calories on your plate!
Increased Empty Cal.
Decreased Empty Cal.
Sweetened applesauce
Unsweetened applesauce
75% ground beef
95% ground beef
Whole milk
Fat-free milk
TIPS TO CONSUME FEWER EMPTY
CALORIES
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Choose unsweetened(drinks, cereals, frozen
fruit)
Choose extra lean meats more often (95% or
more lean)
Limit fried foods
Use the nutrition label choose products with
no trans fat and little saturated fat (<7% of
total calories/day)
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Fat free-yogurt or fruit for sweet tooth craving
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Make empty calorie foods an occasion!
EMPTY CALORIES & WEIGHT
MANAGEMENT
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Concentrated sources of calories
Less feeling of fullness
Sugar can be addictive, increasing
overall sugar intake
Rapid increase in blood glucose
WRAP-UP
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What is an empty calorie?
What foods are greatly associated with empty
calories?
How can we minimize our intake of empty
calories?
REFERENCES
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United States Department of Agriculture. How do I count empty calories?
http://www.choosemyplate.gov/weight-management-calories/calories/co
unt-empty-calories.html. Accessed 12 March 2013.
United States Department of Agriculture. What are empty calories?
http://www.choosemyplate.gov/weight-managementcalories/calories/empty-calories.html. Accessed 12 March 2013.
United States Department of Agriculture. Eat fewer empty calories.
http://www.choosemyplate.gov/weight-management-calories/weightmanagement/better-choices/fewer-calories.html. Accessed 12 March 2013.
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UW Health. Weight management: empty calories count.
http://www.uwhealth.org/healthfacts/B_EXTRANET_HEALTH_INFOR
MATION-FlexMember-Show_Public_HFFY_1126650879166.html.
Accessed 12 March 2013.