- A calorie is: The number of calories you need per day is largely based on age, sex, actively levels, and whether you want to maintain, lose, or gain weight.
- Energy in= Energy out to maintain body weight
- An excess intake of calorie will cause you to gain weight and vice versa.
Energy Expenditure
1. Basal Metabolic Rate- calories use to sustain life functions, such as..
- Accounts for 60-70% of total kcals
- Physical Actively -20-30% of kcals
- Thermic effect of food- energy used to actually digest food is 10%of total kcals
BMR Variable
. Sex- men and boys generally have higher metabolism鈥?Why
. Age- as we age, metabolism decreases
. Actively Levels- self-explanatory
. Body Composition- a person with more muscle has a higher basal metabolism
. Genetics
. When you eat. Less burn fat because of you sleeping.
Calculate BMR
. Males: Multiply the body weight by 10; as double the body weight to this value 150-1500=BMR=1800
. Females: Multiply the body weight by 10; add the body weight to this value
. Or
. Sedentary multiply weight by 14
. Moderately Active People weight X 17
. Active People weight X 20
Recommendations
. The America Medical Association suggests the following percentages for daily caloric intake:
. Fat 30%
. Protein 15%
. Carbohydrates 55%
All Calories are Not the Created Equal
. One gram of carbohydrates is 4 kcals
. One gram of Protein is 4 kcals
. One gram of fat is 9 kcals
. One gram of alcohols is 7 kcals
. Empty Calories are those that have high caloric count but low nutritional value
. Example: BEER Has 7 kcals p/gram, but little nutrition value
Serving Size
. It is very important to pay attention to serving size on package labels/
. Most of us eat way more than one serving- therefore, our caloric and fat calculation are way off.
. 1 serving of tortilla chips is 6 chips, and 42% of that is fat calories. A bit higher than the recommendation of 30% and then we go and eat 4 times the calculated serving size!!
Why do we gain weight?
. A calorie is a calories, no matter what.
. 3,500calories equals 1 pound.
. If you consume an excess of 3,500 calories, even if it is an excess consumed of fruit and pretzels, it will be stored as fat.
Labels: How do I calculate my food percentages?
. Look at the numbers for one serving
. You will also see the total calories in that one serving
. You will also see the total ( among a huge list of other contents in the food) on grams
. You must multiply the grams of each by the actual amount of kcals p/gram
. Divide fat cals by total cals, multiply by 100 and there is your percentage!! Move the dismal over
Example:
. Raisin Bran cereal 1= 1 serving
. 1 serving = 200 kcals
. Total fat is 1.5 grams, total carb is 47 grams, and total protein is 6 grams
. Calculate fat:
. 1.5g X 9 kcal = 13.5 calories from fat
. 13.5 / 200 = 0.0675 X 100 = 6.8
. So, this cereal is 6.8% fat per serving
I Hate The Food Guide Pyramid
. However we do need to understand serving sizes
. Eat 6-11 serving of bread/rice/cereal/pasta group
. One slice of bread, 陆 bagel or bun
. 2/3 - 戮 cup of cereal, 4 crackers
. Not all bread/rice/cereal are created equal!!!
Food Pyramid
. Fruit Group 2-4 serving (medium apple, orange, or banana; 戮 cup of raisins)
. Vegetable Group 3-5 serving (1 cup lettuce 陆 cup canned or cooked veggies)
. Meat Group includes poultry, fishies, dry bean, eggs, nuts) 2-3 serving (a piece of meat the size of a deck of cards, 1egg, 2tblsp peanut butter)
. Milk, Yogurt, Cheese Group 2-3 serving (1 c milk, 1 slice of cheese, 1 c yogurt)
. Fats, Oils, Sweets (the yummy group) use sparingly butter salad dressing cake etc.
You are what you eat!!
Carbohydrate and sugar like candy and food which can turn to fat if not exercise or work.
Caloric Recommendations
. Teen girls, active women, most men about 2,200 kcals p/day
. Teen boys, active men about 2,800 kcals p/day
. Take into account your activity level: very active, moderately active, active, inactive-be honest
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