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Nutrition and Health
NUTRITION
Many people don’t know what to eat and for what for an effective diet. In
fact, we are responsible for our body and learning about the good or bad
effects of foods that we intake for ensuring healthy functioning of our body
is not that difficult.
A balanced diet does not mean expensive food either. Many economic food
items are equivalent to expensive food in terms of nutrients they contain.
CALORIES
A well balanced diet is also essential for maintaining body heat pattern.
Nutrients that we intake become the energy for this perfect factory that we
call our body. Energy amount of food is expressed in "calories" (~cal). One
calorie is the amount of heat that is required to increase one degree the
temperature of one liter water.
Our energy requirements vary depending on our daily work routines and the
size of our bodies. Generally, while a male adult may need approximately
2200 to 4000 calories per day depending on the type of work he is involved
with a female adult may need approximately 1800 to 3000 calories. While
action and activity increase, so does the amount of calorie that our bodies
burns.
When food we consume contains more calorie than we actually need, our body
transforms calories in to fat and stores.
Calculating Calorie Requirement
|
Persons |
Age |
Average Kg |
Average cm |
Calories |
|
Babies |
0-1/2 |
6 |
60 |
Kg x
117 |
|
Babies
|
1/2-1 |
9
|
71
|
Kg x
108 |
|
Children |
1-3 |
13
|
86
|
1,300
|
|
Children |
4-6
|
20
|
110
|
1,800
|
|
Children |
7-10 |
30
|
135
|
2,400
|
|
Men
|
11-14
|
44
|
158
|
2,700
|
|
Men
|
15-18
|
61
|
172
|
2,700 |
|
Men
|
19-22
|
67
|
172
|
2,700 |
|
Men
|
23-50 |
70
|
172 |
2,500
|
|
Men
|
50-+
|
70
|
172
|
2,400
|
|
Women
|
11-14 |
44
|
155
|
2,400
|
|
Women
|
15-18 |
54
|
162
|
2,100
|
|
Women
|
19-22 |
58
|
162
|
2,100
|
|
Women
|
23-50 |
58
|
162
|
2,100
|
|
Women
|
50-+
|
58
|
162
|
1,800
|
|
Pregnant Women |
- |
- |
- |
2,400
|
|
Breast
Feeding Women |
- |
- |
- |
2,600
|
Food
Items and Their Calories
|
|
Amount |
Calories |
|
1
slice of bread |
26
grams |
85
|
|
1
slice of whole-wheat bread |
26
grams |
55
|
|
1
slice of toasted bread |
13
grams |
30
|
|
Raspberry |
100
grams |
30
|
|
Trout |
100
grams |
168
|
|
Pineapple |
100
grams |
52
|
|
Pear |
100
grams |
70
|
|
Avocado |
100
grams |
167
|
|
Quince |
100
grams |
63
|
|
Fresh
fava bean |
100
grams |
45
|
|
Feta
cheese, light |
100
grams |
190
|
|
Feta
cheese, full bodied |
100
grams |
260
|
|
Peas |
100
grams |
89
|
|
Cookies |
100
grams |
460
|
|
Broccolis |
100
grams |
32
|
|
Brussels Sprout |
100
grams |
45
|
|
Wheat |
100
grams |
365
|
|
Pounded Wheat, uncooked |
100
grams |
370
|
|
Strawberry |
100
grams |
26
|
|
Veal
Fillet, grilled |
100
grams |
137
|
|
Ground
beef |
100
grams |
214
|
|
Tomatoes |
100
grams |
14
|
|
Apples |
100
grams |
60
|
|
Artichoke |
100
grams |
10
|
|
Prune |
1
piece |
8
|
|
String
beans |
100
grams |
32
|
|
Grapefruit |
100
grams |
41
|
|
Carrot |
100
grams |
42
|
|
Turkey |
100
grams |
160
|
|
Spinach |
100
grams |
16
|
|
Figs,
dried |
100
grams |
60
|
|
Figs,
fresh |
100
grams |
40
|
|
Lobster |
100
grams |
91
|
|
Zucchini |
100
grams |
25
|
|
Cauliflower |
100
grams |
30
|
|
Water
melon |
250
grams |
55
|
|
Kashkaval cheese, light |
100
grams |
170
|
|
Kashkaval cheese, full bodied |
100
grams |
400
|
|
Melon |
250
grams |
65
|
|
Appricots, fresh |
1
piece |
8
|
|
Artichoke |
100
grams |
18
|
|
Cherry |
100
grams |
40
|
|
Kiwi |
1
piece |
35
|
|
Lamb
Chops, Fatty |
100
grams |
280
|
|
Cabbage |
100
grams |
24
|
|
Lemon |
100
grams |
27
|
|
Pasta,
boiled |
100
grams |
85
|
|
Tangerine |
100
grams |
50
|
|
Mushrooms |
100
grams |
35
|
|
Margarin |
100
grams |
740
|
|
Lettuce |
100
grams |
18
|
|
Parsley |
100
grams |
50
|
|
Lentils, dried |
100
grams |
320
|
|
Corn,
dried |
100
grams |
340
|
|
Banana |
100
grams |
85
|
|
Bonito |
100
grams |
168
|
|
Parmesan Cheese |
100
grams |
420 |
|
Potato, Boiled |
100
grams |
100
|
|
Potato, Fried |
100
grams |
340
|
|
Eggplant |
100
grams |
27
|
|
Hermit
Crab |
100
grams |
93
|
|
Leek |
100
grams |
52
|
|
Rice,
Cooked |
100
grams |
125
|
|
Catfish |
100
grams |
95
|
|
Orange |
100
grams |
50
|
|
Ringa
Fish |
100
grams |
253
|
|
Salami |
100
grams |
420
|
|
Cucumber |
100
grams |
15
|
|
Sardines |
100
grams |
294
|
|
Garlic |
100
grams |
137
|
|
Onion,
dry |
100
grams |
38
|
|
Salmon |
100
grams |
220
|
|
Sausage |
100
grams |
290
|
|
Sesame |
100
grams |
590
|
|
Milk,
skim |
100
grams |
30
|
|
Milk,
full bodied |
100
grams |
70
|
|
Peach |
100
grams |
38
|
|
Chicken Drumsticks, grilled |
100
grams |
160
|
|
Chicken Breast, boiled (w/o skin) |
100
grams |
100
|
|
Chicken Breast, grilled (w/skin) |
100
grams |
155
|
|
Chicken Breast, grilled (w/o skin) |
100
grams |
110 |
|
Butter |
100
grams |
750
|
|
Tuna
Fish, canned |
100
grams |
75
|
|
Raddish |
100
grams |
17
|
|
Mackerel |
100
grams |
262
|
|
Grapes |
100
grams |
67
|
|
Green
Pepper |
100
grams |
15
|
|
Green
Salad |
100
grams |
14
|
|
Eel |
100
grams |
233
|
|
Yoghurt, full bodied |
100
grams |
100
|
|
Yoghurt, light |
100
grams |
60
|
|
Yoghurt, fruit flavored |
100
grams |
130
|
|
Egg |
1
piece |
80
|
|
Olive
Oil |
100
grams |
900 |
Daily Activities and Calories
|
|
Calory
Burtn |
|
Shopping |
232.5
|
|
Driving |
217.5
|
|
Standing |
101.5
|
|
Garden
Works (Lawn) |
420
|
|
Garden
Works (Fencing) |
289
|
|
Garden
Works (Digging) |
472.5
|
|
Garden
Works (Rake) |
202.5
|
|
Basketball |
517.5
|
|
Playing Pool |
157.5 |
|
Bicycle Race |
634
|
|
Bicycle Riding |
307.5
|
|
Boxing
(Exercise) |
517.5
|
|
Boxing
(Match) |
832.5
|
|
Wiping
Glasses |
221.5
|
|
Fitness Bike (20 km/s) |
214
|
|
Golf |
319
|
|
Sweeping Carpet |
169
|
|
Rope
Skipping (125 skips/minute) |
664
|
|
Rope
Skipping (70 skips/minute) |
607.5
|
|
Rope
Skipping (80 skips/minute) |
615
|
|
Card
Games |
94
|
|
Gynmastics |
247.5
|
|
Kayak
(Excursion) |
165
|
|
Kayak
(Race) |
386.5
|
|
Jogging (10 km/s) |
611.5
|
|
Cleaning After |
232.5
|
|
Writing While Seated |
109
|
|
Comfortably Laying Down |
82.5
|
|
Step
(20 steps/minute) |
267.5
|
|
Step
(40 steps/minute) |
535
|
|
Step
(60 steps/minute) |
798
|
|
Watching TV |
82.5
|
|
Climbing Uphill (with 10 kg load) |
525
|
|
Climbing Uphill (with 20 kg load) |
551.5
|
|
Climbing Uphill (with 5 kg load) |
484
|
|
Climbing Uphill (without load) |
454
|
|
Sleeping |
64
|
|
Ironing |
124
|
|
Cooking |
169
|
|
Eating |
86.5
|
|
Wiping
Floor (with a cloth) |
409
|
|
Wiping
Floor (with a mop) |
232.5
|
|
Walking (on Asphalt) |
300
|
|
Walking (on Grass) |
304
|
|
Walking (Light Exercise) |
307.5
|
|
Swimming (Rapid Strokes) |
585
|
|
Swimming (Breast Stroke) |
607.5
|
|
Swimming (Backwards) |
634
|
|
Swimming (Slow Strikes) |
480
|
|
|
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