Welcome, Guest    Sign in to Windows Live ID | Register  

  Industry Medical Portal |  Student Centre |  Sitemap |  Help 
FAQAbout Us |  Disclaimer & Legal |  Contact Us 
Healthy Living

Counting Calories
The energy we burn in a day

Indian Male
Age 20-39
Body weight 55 Kg
Hours of work 8
Hours of sleep 8
Hours of sitting, moving at home 4-6
Active work/recreation at home 2
The energy requirement 2,800 k cal/day


Indian Female
Age 20-39
Body weight 45 Kg
General Household work
(or other moderately active work)
8
Hours of sleep 8
Sitting, moving around, light activity 4-6
Active work/recreation at home 2
The energy requirement 2,200 k cal/day




Recommended Dietary intake of Nutrients

We may eat plenty of food, but still starve the body of essential nutrients. The following table offers a glimpse of the essential quantities of each nutrient required daily for adults.

Protein Male Female
Thiamine mg 0.5/1000 kcal 0.5/1000 kcal
Riboflavin mg 0.6/1000 kcal 0. 6/1000 kcal
Niacin mg 6.6/1000 kcal 6.6/1000 kcal
Nicotinic acid mg 19 15
Vit B6 mg 2.0 2.0
Ascorbic acid mg 40 40
Folic acid ug 100 100
Vit B12 ug 1 1
Vit D ug 5 5
Vit E IU 10 8




Calorie Consumption per hour

We burn energy when we eat sleep or watch TV. Did you know that teaching is as strenuous as driving? This table tells you just how much energy you spend with each hour of routine activity.

Driving 204
Teaching 204
Writing (sitting) 102
Badminton (singles) 312
Badminton (doubles) 270
Hill climbing 534
Running (11 km/hr) 624
Swimming (medium) 480
Walking (8 km/hr) 498
Yoga 204
Cooking 165
Eating 84
Sitting quietly 72
Sitting & talking 90
Sleeping 60
Waiting in a queue 90
Watching TV 78




Calories of common cooked foods

Food Stuff Weight (g) Amount kcal
Bread 100 2 slices 60
Chapati flour 40 g 1 100
Puri flour 15 g 1 100
Plain rice 50 g 1cupful 150
Sambar - ½ cup 105
Buttermilk - 1 glass 25
Curd 100 g ½ cup -
Chicken roast 50 g 2 small pieces 100
Egg boiled 35-40 g 1 55
Fish fried 70 g 2 small pieces 100
Samosa 100 g 1 piece 400
Idli 100g 3 big 130
Dosa (plain) 100 g 3 medium 360
Uthappam 100 g 2 big 330
Adai 100 g 2 medium 550
Cheese pizza 100 g 5 '' dia 270
Murruku 100 g 7 - 8 medium 529




Nutritive value of some common food stuffs

The following gives table gives the energy and nutritive content of some common foods (per 100 grams) that are consumed in India. Notice that soyabeans has the unbeatable combination of high protein, low fat and high energy. The dhals are also very nutritive. Shrimp is a good source of protein. Cheese and nuts contain high protein but be warned they also have a lot of fat.

Food Protein Fat Carbo-
hydrate
Energy
Ragi 7.3 1 72.0 328
Rice (parboiled) 6.4 0.4 79.0 346
Rice raw 6.8 0.5 78.2 345
Wheat flour 12.1 1.7 69.4 341
Bengal gram dhal 20.8 5.6 59.8 372
Black gram dhal 24.0 1.4 59.6 347
Green gram dhal 24.4 1.4 59.9 348
Peas 19.7 1.1 56.5 315
Soyabean 43.2 19.5 20.9 432
Amaranthus 3.0 0.3 7.0 43
Cabbage 1.8 0.1 4.6 27
Drumstick leaves 6.7 1.7 12.0 92
Methi leaves 4.4 0.9 6.0 49
Carrot 0.9 0.2 10.6 48
Onion 1.8 0.1 12.6 59
Potato 1.6 0.1 22.6 97
Sweet potato 1.2 0.3 28.2 120
Brinjal 1.4 0.3 4.0 24
Cauliflower 2.6 0.4 4.0 30
Cucumber 0.4 0.1 2.5 13
Ladies finder 1.9 0.2 6.4 35
Amla 0.5 0.1 13.7 58
Apple 0.2 0.5 13.4 59
Banana 1.2 0.3 27.2 116
Dates 2.5 0.4 75.8 317
Guava 0.9 0.3 11.2 51
Mango ripe 0.6 0.4 16.9 74
Papaya - ripe 0.6 0.1 7.2 32
Tomato ripe 0.9 0.2 3.6 20
Water melon 0.2 0.2 3.3 16
Groundnut 25.3 40.1 26.1 567
Cashewnut 21.2 46.9 22.3 596
Almond 20.8 58.9 10.5 655
Milk - buffalo 4.3 8.8 5.0 117
Milk - cow 3.2 4.1 4.4 67
Cheese 24.1 25.1 6.3 348
Crab (muscle) 8.9 1.1 3.3 59
Hilsa 21.8 19.4 2.9 273
Prawn 19.1 1.0 0.8 89
Sardine 21.0 1.9 - 101
Shrimp 68.1 8.5 - 349


|

Advertisement
Tell us what you think about Web Health Centre - Send us your feedback
Copyright © 2012 WebHealthCentre. All rights reserved. Brought to you by