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NE 105.2 NUTRITION ANALYSIS
Hand Calculations of Food/Diet Evaluation
NE 105.2 Key Terms
• Macronutrients
• Micronutrients
• Calories
• Ounce
• Gram
• Milligram
• Microgram
Macronutrients
Nutrients required by the body in
great amounts.
carbohydrates, proteins, fats, water, & air
Micronutrients
Nutrients required
by the body
in small quantities.
vitamins & minerals
Sources of Food Tables
• Nutrition Facts Desk Reference (Art Ulene)• Whole Food Facts (Evelyn Roehl)• USDA.GOV• Paavo Airola (originally from the USDA)• Nutrition Counter (UC Berkeley Wellness Letter)• Let’s Have Healthy Children (Adele Davis)• Cookbooks
How to Use Food Tables
• When computer not available, single food• Sources vary
(metric/English, serving size - answers will vary)• Rarely show organic vs non-organic*• Sometimes info not shown, so combine sources*• May not contain common foods*
*This will be true also for computer tools
Portion Comparisons (standardized to 100 grams)
• 3/8 cup fluid• 1/4 cup dry measure• 3-1/4 ounce milk or yogurt• slightly more than 1 cup leafy vegetable• 3/4 cup root vegetable• 5-1/2 ounces nuts and seeds• 2/3 cups sliced fruit• 1/2 cup cereal grain, uncooked• 7 T cooking oil• 5 T honey, molasses
Conversion
cups ounces Tablespoons teaspoons grams milligrams 1 c 8 oz 16 T 48 t
1/16 c 1/2 oz 1 T 3 t 1/48 c 1/8 oz 1/3 T 1 t
1 oz 1/16 lb 28.35 g ~ 30 g .03527 oz ~ .04 1 g 1000 mg
Review: Ratios Ranges (Carbs, Protein, Fat)
•Building (30-45%, 25-30%, 30-40%)
•Balancing (50-70%, 15-25%, 15-25%)
•Cleansing (60-80%, 10%-20%, 10%-20%)
Class exercise- using Food Tables
Using worksheet, identify the macronutrient and micronutrient quantities per 100 gram servings of the following foods:
•Lemon•Tofu•Cheddar cheese•Kale•Butter•Apple
•Yogurt•Almonds•Chocolate•Eggs•Sweet potatoes•Brown rice
Calorie
• Unit of energy.• Supplied by macronutrients
– Carbs– Protein– Fat
• The amount of heat necessary to raise 1 gram of water 1 degree Centigrade.
Ideal Calories/Day
• ideal wt. x 10 = base cal• ideal wt. x activity factor = activity cal
(3= sedentary, 5=moderate, 10=heavy)• base cal + activity cal = desired cal
Ideal Calories/Day
• ideal wt. x 10 = base cal• ideal wt. x activity factor = activity cal
(3= sedentary, 5=moderate, 10=heavy)• base cal + activity cal = desired cal
Example: 180lb male, wants to be 170lb, works out 3x wkly
Ideal Calories/Day
• ideal wt. x 10 = base cal• ideal wt. x activity factor = activity cal
(3= sedentary, 5=moderate, 10=heavy)• base cal + activity cal = desired cal
Example: 180lb male, wants to be 170lb, works out 3x wkly
170 x 10 = 1700
170 x 5 = 750
1700 + 750 = 2450 desired calories to lose weight
Converting Macronutrients to Calories
1 Gram = ? CaloriesCarbs = 4 Fat = 9Protein = 4 Alcohol = 7
Macronutrients to Calories Basic
1 Gram = _____ CaloriesCarbs = 4 Fat = 9
Protein = 4 Alcohol = 7
Examples:
100grams of carbs x 4 = 400 cal
100grams of protein x 4 = 400 cal
100grams of fat x 9 = 900 cal
Calculation Macronutrients to Calories (k)
60 gr/protein = 60 x 4= 240 calories
200 gr/carbs = 200 x4 = 800 calories
40 gr/fat = 40 x9 = 360 calories
Total 1400 calories
Which Direction is it? A, B or C?
Divide 240/1400 = % of Protein
Divide 800/1400 = % of Carbs
Divide 360/1400 = % of Fats
Which Direction is it? A, B or C?
Divide 240/1400 = 17% of Protein
Divide 800/1400 = 57% of Carbs
Divide 360/1400 = 26% of Fats
Evaluating Meals
Macronutrients
to Calories
to Diet Direction
Evaluating Meals
• Find grams of each macronutrient.
• Compute calories per each. (x4 or x9)
• Add total calories.
• Figure % for each macronutrient. (/total)
• Compute percent & direction.
Macronutrients to Calories
• Find grams of each macronutrient.• Compute calories per each. (x4 or x9)• Add total calories.• Figure ratio for each macronutrient. (/total)• Compute percent & direction.
Example Carbs Protein Fat
Grams: 455 65 50
Calories:
Ratio:
%:
Macronutrients to Calories
• Find grams of each macronutrient.• Compute calories per each. (x4 or x9)• Add total calories.• Figure ratio for each macronutrient. (/total)• Compute percent & direction.
Example Carbs Protein Fat
Grams: 455x4 65 x4 50 x9
Calories: 1820 260 450
Ratio:
%:
Macronutrients to Calories
• Find grams of each macronutrient.• Compute calories per each. (x4 or x9)• Add total calories.• Figure ratio for each macronutrient. (/total)• Compute percent & direction.
Example Carbs Protein Fat
Grams: 455 65 50Calories: 1820 + 260 + 450 = 2530 totalRatio:%:
Macronutrients to Calories
• Find grams of each macronutrient.• Compute calories per each. (x4 or x9)• Add total calories.• Figure ratio for each nutrient. (/total)• Compute percent & direction.
Example Carbs Protein Fat
Grams: 455 65 50Calories: 1820 260 450 = 2530 totalRatio: 1820/2530 260/2530 450/2530%:
Macronutrients to Calories
• Find grams of each macronutrient.• Compute calories per each. (x4 or x9)• Add total calories.• Figure ratio for each nutrient. (divide by total k)
• Compute percent & direction.
Example Carbs Protein Fat
Grams: 455 65 50Calories: 1820 260 450 = 2530 totalRatio: 1820/2530 260/2530 450/2530%: 73 10 17
Cleansing
Jack-in-the-BoxCalculate calories & direction
Source: www.JackintheBox.com
Creating Meals with Diet Direction
Diet Direction
> Calories >
Macronutrients
Creating Meals with Diet Direction
• Decide diet direction and ratios.
• Find desired calories.
• Figure calories per nutrient. (cal x %)
• Compute grams per nutrient. (/4 or /9)
Calories to Macronutrients
• Decide diet direction and ratios.
• Find desired calories.
• Figure calories per nutrient. (cal x %)
• Compute grams per nutrient. (/4 or /9)
Example Carbs Protein Fat
Balancing %: 50% 25% 25%
? cal desired:
Desired grams:
Calories to Macronutrients
• Decide diet direction and ratios.
• Find desired calories.
• Figure calories per nutrient. (cal x %)
• Compute grams per nutrient. (/4 or /9)
Example Carbs Protein Fat
Balancing %: 50% 25% 25%
2100 cal desired:
Desired grams:
Calories to Macronutrients
• Decide diet direction ratio.• Find desired calories.• Figure calories per nutrient. (cal x %)• Compute grams per nutrient. (/4 or /9)
Example Carbs Protein Fat
Balancing %: 2100x50% 2100 x 25% 2100x25%
2100 cal desired: 1050 525 525
Desired grams:
Calories to Macronutrients
• Decide diet direction ratio.• Find desired calories.• Figure calories per nutrient. (cal x %)• Compute grams per nutrient. (/4 or /9)
Example Carbs Protein Fat
Balancing %: 50 25 25
2100 cal desired: 1050/4 525/4 525/9
Desired grams: 262 131 58
Class exercise I – Using Food Tables
Using worksheet (p 379) and the appropriate texts, identify the macronutrient and micronutrient quantities per 100 gram servings of the following foods:
•Lemon•Tofu•Cheddar cheese•Kale•Butter•Apple
•Yogurt•Almonds•Chocolate•Eggs•Sweet potatoes•Brown rice
Class exercise II
Using hand calculation worksheet (p380) & Sample Food Plans (p374-5), calculate the percentage of macronutrient calories and diet direction for one of the following plans:
• SAD• Eating for Health • Vegan • Zone• Atkins Diet
Summary
So given how hard it is, it’s great to have computers.
Next class: bring laptops
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