The Concept of CALORIES

8/3/2019 The Concept of CALORIES

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The Concept of CALORIESCALORIES are needed to provide energy so the body functions properly. The number of calories in a food dependson the amount of energy the food provides. The number of calories a person needs depends on age, height, weight,gender, and activity level. People

who consume more calories thanthey burn off in normal daily activityor during exercise are more likely tobe overweight.Fat: 1 gram = 9 caloriesProtein: 1 gram = 4 caloriesCarbohydrates: 1 gram = 4 caloriesAlcohol: 1 gram = 7 calories

How manycalories we need?

The actual amount of energyconsumed per day is a simpleformula:

Daily Energy needed = Amount yourbody needs + Amount you body needs to do extra things

The amount your body needs is the total amount of energy required for your heart to pump, your lungs to fill withair, your body to keep warm, your hair to grow, your stomach to digest food and all those things you generally dontthink about in a day. This is known as the basal metabolic rate. This is what your body would need regardless of whatactivities you do. Generally speaking the larger you are the higher your basal metabolic rate. Think about it: a 100pound woman needs less energy to breath and pump her heart than a 300 pound man. This is no different than theamount of fuel a Mazda Miata needs to drive around town compared with an army tank.

The basal metabolic rate is usually pretty static, that is to say, it doesnt change. If your body needs 1,000 calories ofenergy a day for your basal rate then it will need the same amount tomorrow and the day after that. It is alsoimportant to note that everybodys basal metabolic rate is different.

The amount your body needs to do extra things is the total amount of energy your body needs to lift heavy objects,or type on your computer or walk to the store, etc. This is all the stuff that you dont need to do just to keep alive,

but you choose to do for whatever reason. Lets consider this to be the amount of work you do in a day.

So we can now write our formula can like this:

Daily Energy needed = Basal Rate + Work

HOW TO DO PERMANENT WEIGHT LOSS NATURALLY?

FAT should account for 30% or less of the calories consumed daily, with saturated fats accounting for no more than10% of the total fat intake. Fats are a concentrated form of energy which help maintain body temperature, andprotect body tissues and organs. Fat also plays an essential role in carrying the four fat-soluble vitamins: A, D, E, andK. Excess calories from protein and carbohydrates are converted to and stored as fat. Even if you are eating mostly"fat free" foods, excess consumption will result in additional body fat. Fat calories in food are readily stored, while ittakes energy to transform protein and carbohydrates to body fat. The only proven way to reduce body fat is to burnmore calories than one consumes.

Counting carbohydrates in the foods you eat can help you control your blood glucose. This is because carbohydrates


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raise your blood glucose more than any other nutrient.

The balance between the amount of carbohydrates you eat and insulin determines how much your blood glucoselevel goes up after meals. This means you need to know what foods have carbohydrates and how manycarbohydrate servings to eat to keep your blood glucose within the target range.

CALORIC DIET CHART (FOR ILLUSTRATION PURPOSESONLY)

Food item Serving Size 1cu=15gm carb Calorie(KCALS) Protein(gms) Fat(gms) Carb(CHO)Main CourseWheat FlourChapati

1(90gm flour) 1/3 chapati 240 7.2 0.6 48

Tuar Dal (plain) 1 katori 1 katori 100.5 6.69 0.51 17.28Paneer Palak 1 serving 1 serving 407 8.3 36.3 11.6Jeera Aloo 1 serving 1serving 209 1.3 15.1 17.1Plain steamedrice

1katori 3/4 katori 86.25 1.7 0.12 19.55

BreakfastIdli 1 idli(72.5gm) 1 idli 115.65 3.7 1.51 21.81Masala Dosa 1(200gm) Qtr dosa 400 8 12 65Upma 130 1katori 210 55 9 26Banana 1(100gm) 43.5gm 116 1.2 0.3 27.2OthersChilli Chicken 1 serving 307.4 44.16 7.65 15.62Cheese Burger 1 sandwich 1/2 310 15 12 35Cheese panpizza

1slice 1/2 280 11 13 29

Frenchfries(Small)

68gm 39gm 210 3 10 26

Coca Cola(Medium)

480ml 179ml 150 0 0 40

The Diabetes foundation (India) has recommended new dietary guidelines for Indians. The new guidelines for IndianDiabetics contains dietary recommendations based on several factors like calculation of Ideal body weight, Calorieneeds as per body weight , no. of servings for different food groups/types for different calorie needs. It covers foodfor all regional diabetics. It also covers Breakfast, Lunch, Snacks, Dinner for Diabetics in India. It covers foods ofvarious types viz, Cereals, Salads, Meat, Leafy Vegetables, Pulses, Beans, Chapatis, Rava Idli, Curd, Coffee, Dosa,Butter milk and many more.

The easiest and best way to lose weight is to eat fewer calories, add negative calories and increase your physicalactivity. Add to that eating smaller portions more times a day. And stay away from fast food, processed food orready made foods: they all contain too much sugar and salt to give it some taste way too much saturated fats, sothey preserve better.

The intelligent reader by now has noticed that these foods are not made for keeping you healthy. In stead they are

made for making the seller richer without the caring a bit of your health!

Many Indian are vegetarians and they eat vegetables, fruits, whole grains, milk and plant-based proteins. These foods contain essential micro-nutrients and vitamins that produceantioxidants which are good for heart, blood pressure and diabetes.


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But Indians, in general, consume less amount of vegetables. Also reheating of vegetariandishes, a common practice among Indians, destroys the micro-nutrients. "Indians,therefore, face heart attacks five years earlier than people in the West," according to DrDeepak Natarajan of Apollo hospital, Delhi. Diets rich in saturated fats and hypertensionare the main reason for this.

Indian Cooking & Nutrition

By 2010, India will carry 60 percent of the world's heart disease burden, nearly four timesmore than its share of the global population, according to a study released by DenisXavier of St. John's National Academy of Health Sciences in Bangalore in April 2008.

y Calories in Indian foods and their nutrition depend on the way the foods are cooked.y An Indian dish may be very high in calories/energy (mostly from fat) if it is cooked by deep frying, or it

may be low in calories or fat if it is stir fried or baked.

y The rich creamy dishes containing foods covered with lot of spice colored liquid are often very high in fat(mostly saturated fat and trans-fat), while the tandoori dishes are low in fat.

The research (Feb 2010) conducted by "Which" magazine of Britain found that a singlemeal of Indian curry in Britain has more fat than the recommendation for the entireday, an average takeaway contained 23.2 g of saturated fat, 3.2 g more than a womanshould eat in a day.Indian takeaway meals are known for their liberal use of ghee and oil, not only incurries but also breads. The researchers found that a naan contained more caloriesthan a chicken tikka masala.

y Indian often reheat the food, the reheating destroys the nutrients of the food.y Indian food is often overcooked, destroying its nutrition.y The North Indian dishes are very rich in taste and presentation as compared to South Indian food. The

North Indian foods, specially Punjabi food are generally higher in calories and fat and lower in nutritionalvalue, than South Indian foods because Punjabi cooking involves tarka or vaghar (frying of spices,

onions, etc.) in pure ghee (high in saturated fat), butter, oil or trans fats or trans-fatty acids(hydrogenated oils and fats, dalda) that gives unique Indian taste and texture. Read more on trans fatsin Indian foods.

y The tandoori foods of North India are rich in nutrition and natural flavours, but oftenthese are loaded with fats. A research reported at a conference on "Fats and trans-fatty acids in Indian diet" at the Seventh Health Writers Workshop organised by HealthEssayists and Authors League (HEAL) in 2007 found that the trans-fatty acids in Frenchfries is 4.2 - 6.1%, it is 9.5% in bhatura, 7.8% in paratha and 7.6% each in puri and tikkis.

How to Preserve Nutrition in Indian Cooking?

The health benefits of the Indian food depend on the method of cooking.

1. If a recipe calls for too much cream, yogurt, ghee or oil and crushed cashews, then the dish will be veryrich in taste and texture, but with out any nutritional value. The north Indian food, Punjabi food and thefoods available in restaurants are cooked (rather over-cooked) like this and they are higher in fat andlower in nutritional value. These foods are generally prepared with deep frying onions, ginger, and

spices in lot of oil or ghee. Read more on Indian food nutrition and calories.


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2. Instead of deep frying, you can stir-fry or saute them in very little vegetable oil. The over-cooked foodslose their nutrition because, in the process, the vitamins and minerals are leached out. You should leavethe cooking of a vegetable when it is still crisp.

3. Never use trans-fat orvanaspati like dalda, rath, etcfor cooking, these are not healthy. Many restaurantsand shops use trans-fats for cooking tikkis, bhaturas, parathas, puri (poori) and even sweets and

vegetable curries4. Do not chop the vegetbles into too small pieces. The vegetable will lose its nutrients if it has more

exposed surfaces to the atmosphere.5. Always chop the vegetables only when you cook them, do not chop and leave them for a long time.6. Do not wash the vegetables like spinach, zucchini, lauki, etc. after chopping to preserve their nutrients.7. When you stir-fry, do not overheat the oil.8. If you make pakoras, keep the besan batter thick. Deep frying of thin batter pakoras absorb too much oil

during frying.9. Do not add ghee or oil for making the dough of poori, otherwise the pooris will absorb too much oil

during frying.

However, it is possible to have traditional Indian cooking recipes that produce tastydishes with very less fat and keeping the natural nutrition values and low calories.

Nutrition Data of Homemade Indian Food

The table below lists the nutrion data (total fat, carbohydrates, calories, and proteins ofIndian foods.

The table contains the data for indian home made vegetables (vegetable curries), dals(dhals), rice, snacks like samosa, idli, milk products, roti/bread/chapatti, and parantha

In the following table "-" means that data are not available.


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Food Calorie List, Calorie Chart

1 kilojoule (kJ) = 1000 joules1 kilocalorie = 1000 calories = 1 Calorie (1 Cal)1 cal = 1 kcal = 4.18 kJ

1 g of fat = 9 Cal = 38 kJ1 g of carbohydrate = 4 Cal= 17 kJ1 g of protein = 4 Cal = 17 kJ

Calorie Counting Chart: Calories in Fruits, Vegetables, Breads and MilkKnow the calorie content of various food items.

Calories in Fruits per 100 Grams

The values are in Calories. Multiply by 4.18 to get values in kJ.

Apple 56

Avocado Pear 190

Banana 95

Chickoo 94

Cherries 70

Dates 281

Grapes Black 45


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Guava 66

Kiwi Fruit 45

Guava 49

Lychies 61

Mangoes 70

Orange 53

Orange juice 100ml 47

Papaya 32

Peach 50

Pears 51

Pineapple 46

Plums 56

Strawberries 77

Watermelon 26

Pomegranate 77

Watermelon 16

Calories in Vegetables per 100 Grams

Broccoli 25

Brinjal 24

Cabbage 45

Carrot 48

Cauliflower 30

Fenugreek (Methi) 49

French beans 26

Lettuce 21


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Mushroom 18

Onion 50

Peas 93

Potato 97

Spinach 100g

Spinach 1 leaf

Spinach 1 bunch

26

2

78

Tomato 21

Tomato juice 100ml 22

Calories in Cereals per 100 Grams

Bajra 360

Maize flour 355

Rice 325

Wheat flour 341

Calories in Breads per piece

1 medium chappati 119

1 slice white bread 60

1 paratha (no filling) 280

Calories in Milk & Milk Products per cup

Butter 100gms. 750

Buttermilk 19

Cheese 315

Cream 100gms. 210

Ghee 100gms 910

Milk Buffalo 115

Milk Cow 100


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Milk Skimmed 45

Calories in Other Items

Sugar 1 tbsp 48

Honey 1 tbsp 90

Coconut water 100 ml 25

Coffee 40

Tea 30

Calories in Negative Calorie Foods

Some of the foods listed above are negative calorie foods. Read morewhy foods with negative calorie are good for weight loss and how they

can improve

Reasons for hair loss -

y Improper diet,y Lack of propervitamins,y Genetic factors,y Excessive stress, anxiety and worries,y

Prolonged illnesses like typhoid, anemia, dysentery, jaundice etc,y Poor blood circulation, andy Unclean scalps.

Once you have located the source of your problem, it can become much easier to fightback. In desperate times like these, it would help to go completely natural. Do not trustchemical products since they might cause more harm than good. To put your panickingsoul to rest, here are 15 different ways to reduce hair loss:

1. Take a glass of water with flaxseed (alsi) in an empty stomach. This will provide you withthe omega 3 acid that you need for hair growth.

2. Begin every day with one amla. Women generally use hair oil made of amla to get thoselustrous curls, didnt you know?

3. Soak 5 almonds every night in water and eat them with their skin on.4. Your scalp needs nutrition. So get plenty of fluids like buttermilk, lime juice and coconut

water. Drink at least 8-10 glasses of water every day!5. One bowl of sprouted pulses for would be great.6. Proteins. Eat chicken and egg each day.7. Reduce you daily intake of tea and coffee.8. When you are washing hair, use a teaspoon of lime juice for the last rinse. That make your

hair lustrous while protecting it from dandruff.


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9. You are never too old for milk. Drink two glasses of skimmed milk for maximum benefits.10. Apply a paste of methi seeds on your scalp for half an hour once every week, and drink

methi water on empty stomachs.11. Remember how the age old sadhus survived on fruits? No wonder that they had such

long hair! Eat at least 2 or 3 fruits every day like strawberries, bananas, apples, mangoes,chikoos, and grapes.

12. Go green- eat a lot of vegetables, munch away on that iron laden spinach.13. It is better to have more faith in white meat. Fish, chicken and egg can do wonders foryour hair! Try to stay away from red meat.

Hair loss is more common in case of men than women. And you always did wonderwhether gender difference worked out better for women, right? Follow these principlesto the boots, and you would see satisfactory results soon enough! (MensXP.com)

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The Concept of CALORIES