Table of Contents
Introduction
Nutrition facts
How much calories?
Calorie recipes
Calculate calories
Tips
Nutrition fact is one of the most important mater of everyone's life. You should take this
issue very seriously and look what you eat or consume during each day. With following methods we show you how much calorie you need, what to avoid plus show you available tools that allows you to monitor your diet.
You do not have to go to all the mater of nutrition such as vitamins. Your body gets all the vitamins from foods. But a few things are important, for instance know amount of Sugar ( included in Carbohydrate ) if it is high plus Fat, Protein and on top of that Calorie intake. Remember, observing these mentioned will guarantee a good health and protect you from all the problem, sickness, struggles that you might face. If you follow this tutorial you only need few weeks to watch , measuring all your servings that you take, after that you can estimate your calorie intake based on your knowledge and practice it everyday.
Requirements:
- Database program or Nutrition data ( download ) click on pcs25
- To get a Nutrition facts label on each foods, item click here
- Kitchen Scale
Nutrition
Fact
Lets start with a simple lesson that shows how to read a Nutrition facts on food packages.
In north America every food business must label their products and that is called Nutrition facts. It shows how much Calories, fat, carbohydrate ( including sugar) is in food package. Therefore consumers can watch and control on food consumption.
Serving size: specific amount of item, for instance it can be one cup. In above label the serving size is 31 gram for 2 dates and the nutrition facts is based on that amount.
Daily value: is a key to the nutrition facts. The calculation of daily value is based on 2000 calorie per day
Calorie is the amount of energy taken from food which is needed for our body. There are certain amount of calorie needed each day.
Fat is one of three essential elements needed for body. There is a limit to use fat and we should monitor it to a specific point which is 50 grams per day
Saturated fat: They can be found in animal products and too much of that may put your health at risk. This type of fat will increase the LDL (bad cholesterol) and eventually causing heart disease.
Trans fat: is kind of solid fat that can be found in processed foods like solid margarine or shortening. This type of fat is not suitable for body and will cause high cholesterol which ends to heart problem.
Sodium: is part of salt, too much of that may increase high blood pressure.
Carbohydrate: is source of energy for body. There are two type of carbohydrate that is taken form food. One is sugar and second is fiber.
Fiber is kind of Carbohydrate which body does not digest. it is low in calorie and can be taken from whole grain products such as beans, it is preferred for body.
Fiber does not change your blood sugar. When it comes to calorie calculation you can deduct it from total carbohydrate you take everyday. The good source to get Fiber can be found significantly in chic peas, lentils, split-pea, macaroni, barley . Getting fiber lower the risk of diseases such as Heart disease, Cancer, diabetes, kidney stones.
Sugar is part of Carbohydrate. In regards to diabetic disease, Blood glucose or blood sugar must be transferred into blood for cells. Insulin is a hormones and is made by pancreas in our body to take control of glucose. Without insulin cells can not process getting glucose and as result no energy would be in blood. Therefore glucose will be up in blood or sugar level goes high causing diabetic disease. Diabetic also causes to gain extra weight as well. So, keep this in mind that even you are healthy and body produces enough insulin, it is just good to process for specified amount of sugar. If you exceed sugar by eating much products ( mostly pastries ) the insulin produced in your body can not respond and eventually causing diabetic disease.
Protein: The source for this essential item can be found on Fish, Chicken meat, red meat, split-pea, chic peas, macaroni, barley, lentils. Too much of eating meat will eventually leads person to overweight and more fat in body.
Other component of above label such as vitamins are usually taken from variety of foods that we normally eat. We do not have to be worry about them as body will reserve them for future use if too much of them is taken from foods. If there is concern about vitamins, your doctor would show you a way of getting vitamins. Once a year get your blood examined by Lab so that it will help you to balance your foods taken and have a healthy diet.
How
much Calories?
Lets take a look how much calories an adult person need during a day.
- If you want to maintain your BMI then 1700 calories would be alright.
- If you want to lose weight gradually till you reach your goal then 1200 calories is suggested on a day.
- If you want to take 1900 calories then you should be active and exercise one hour a day.
What is BMI ?
It is amount of body fat that you have. You can simply calculate your BMI with below formula
| BMI | Body Mass Index |
BMI=weight divide on height (m)2
Example=Your weight is 64 kilo and height 160 cm ( 1.6 meter )
weight divide on (height)2
64 /1.6 x1.6 = 25
Healthy BMI range is: 18.5 - 25
If you are above 25 then you are overweight and should go on diet program.
If you are under 18.5 then you should eat enough and properly in order to reach a normal diet.
Here is a chart that shows you a healthy diet for major items in your body.
Sodium:2300 mg daily value
Cholesterol: 300 mg maximum
Fat: 70 g maximum
Protein: 50-70 g
Carbohydrate: 300 g maximum
If you have diabetes then you consider special diet program that focus on level of sugar in
The United States Department of Agriculture states that nearly 50 percent of calories come from carbohydrates, about 30 percent from fats, and 20 percent from protein sources.
So the Current recommendations for a healthy diet are:
- Fat - 30%
- Protein - 20%
- Carbohydrate – 50%
Above
3 nutrition keys are essential for your body and it is recommended to
maintain this range.
The natural consume calories for each adult is between 1500 to1800. With this amount of calorie that you take each day, you would be able to maintain your health without gaining weight. If you do not care for your health and take foods with high calorie, then you definitely gain a lot of weight over few months. The major problem is doubled if you do not exercise enough. It would be alright for a athletic man or woman to go with high calorie because excess of calorie will be burned as result of sporting and exercising. But for people who hardly walk and mostly drive car, sitting in office chair for 6-8 hours then an healthy diet should be considered seriously.
Here is just few warning for people if they do not watch what and how much to eat.
1- Taking foods with more fat rise the cholesterol in body and causes heart attack.
2- taking more Carbohydrate most likely put you in risk of diabetes disease.
3- Taking foods with fat alter your body and cause a big fatty stomach.
4- High blood pressure, stroke threatening body organ such as liver, kidney.
5- Any extra calorie that you do not burn it eventually stores as fat in area like waist or hips.
Also avoid:
1- Having a lot of foods for dinner specially late night.
2- Taking supplement drugs to improve your physical body.
According surveys that has been published on media, there are huge amount of money is spent for citizen's health care. Hospitals are overwhelmed of people who have problem on their health. The majority of these patients would not need go to hospital or health care facilities if they would have consumed healthy foods. Unfortunately, these days Fast foods are all over the towns, streets everywhere and barely healthy foods are sold to consumers. One mega hamburger sandwich just alone has about 700 calories. A breakfast of bacon and eggs about 600 calories and a full dinner of Lazania with salad and desert is about 1000 calories.
If you add up coffee, pastries and other snack such as chocolate, ice cream, than you probably taking above 3000 calories just a day. Did you know that you can lose weight with just eating healthy food in proper time this is an idea from diet to go that they believe anyone can be in good shape if wants and that follow a correct recipe for eating in daily basis.
One thing that you should keep in mind is that Raw foods is different than cooked foods in terms of calorie calculation. When you use the Nutrient Data Lab program chose terms of COOKED or BOILED. Or just see the label on prepared foods such as label on canned foods.
1200
calorie recipe
Here is guide to get 1200 calorie a day. This is for people who want to lose weight gradually. For example in this chart total sugar that you are allowed to take is 64 grams a day.
1438
Calorie recipe
Here is guide to get 1438 calorie a day. This is for people who want to lose weight slowly.
For example in this chart total sugar that you are allowed to take is 64 grams a day.
10
tips that will guide you to have a healthy body
Tips 1: You want to drink orange juice because of vitamin c but you afraid for high level of sugar, here is some alternative to get vitamin C
100 gram white kidney beans has daily value of 65 % vitamin C
50 gram of green peas has daily value of 30% vitamin C
Tips2: avoid foods such as date, raisins, other sweet items if your sugar level is high
as these type of foods contain high sugar.
Tips3: It would be alright you have fast food occasionally but might put you in trouble if you do on daily basis.
Tips4: Majority of foods that we take, have amount of sugar. As a mater of fact your body might get more than enough. So, there is no reason why you should go for pastries that use high level of sugar. Put this in your mind that extra sugar not only might put you in risk of diabetic but make you fat with big stomach and totally out of shape as well. Avoid taking more of foods that carry lots of sugar. Use these kind of food in reasonable manner.
Tips5: Remember when you want to calculate food calories, consider cooked or prepared food not RAW ingredients. Data software that you download helps you to figure this out.
Tips6: Avoid drinking Colas that have lots of sugar, remember a 335 mg beverage ( a can of cola ) has almost 42 grams sugar.
Tips7: Always choose lean protein and healthy fats such as omega-3 fats found in seafood and unsaturated fatty acids found in olive oil and nuts.
Tips8: To avoid high level of sugar always choose most of your Carbohydrate from fruits, vegetables, whole grains, and low-fat or none fat dairy products.
Tips9: Do not try to go for supplement items as these products can not be perfectly fit in body and may cause some side effect that will ruin the metabolism of the body.
Tips 11: Take juice from half of Grip fruit and drink it before breakfast in the morning.
Tips12: Take 2 walnuts and 6 Almonds each day.
Tips 13 Take advantage of Avocado and Turnip once a week.
And finally read what P. brownell said a person who was overweight sometime ago.
I
used to weigh 258 pounds I'm about 175-180 now and have kept the
weight off for 5 years. I have watched every calorie that i have put
in my mouth. I lost all that weight on my own no program or slim fast
or bill just hard work and dedication to eating right.
hombuc
author of tutorial has repeatedly published his articles, tutorials,
websites on internet. You can send email to page2100@gmail.com
