Rule Of Thumb

Quotes

Rule of Thumb: Food (Example)

A balanced diet is defined as “the one which contains a variety of foods in such quantities and proportions that the need for energy, amino acids, vitamins, minerals, fats, carbohydrates and other nutrients is adequately met for maintaining health, vitality and general well being and also makes a small provision for extra nutrients to withstand short duration of illness”.

1700-3000 calories needed per day(55-65 kg)

Protein: 4 calories per gram (16.8 joules/gram)Carbohydrate: 4 calories per gram (16.8 joules/gram)Fat: 9 calories per gram (37.8 joules/gram)Alcohol: 7 calories per gram (29.4 joules/gram)

30 calories per kg of body weight for average activity levels

If a person with body weight 60 kgs = 60 x 30(Kcal/kg) =  1800 calories.
+ 10% SDA = 180 Kcal Total = = app 2000 Kcal
Protein requirement 1g/kg body weight so for 60 kgs = 60 gm proteins. 
So energy from proteins = 60 x 4 = 240 calories
240 calories from proteins only per day for a 60 kg person. Too much protein can kill if one has a Urea Cycle Defect.
So energy from CARBOHYDRATES PLUS FATS = = 1760 Kcal

20 % of energy should come from fats 1760 x 20% = 350 Kcal

So fats = 350 / 9 (calorific value ) = 39 g approx
Rest should be from carbohydrates = = 1410 KcalSo Carbohydrates required = 1410/4= 352 g carbohydrates

60 grams of Protein, 39 grams of Fat and 352 grams of  Carbohydrates 

60 kg man needs 2000 calories from Carbohydrate, Protein and Fat.

One cannot avoid Carbohydrate and Fat and live on Protein only. 

Carbohydrates burned gives energy for maintaining BMR.

BMR:

BMR is defined as the energy required by an awake individual during physical, emotional and digestive functions.

AGE = Period of active growth = High BMR . Old age = LowSEX = Males > FemalesEnvironment – BMR increases in COLD climate to maintain body temperatureEXERCISE = Increased BMR in people who are active because of Increased cardiac outputFEVER – 12% increase in BMR per degree centigrade increase in body tempTHYROID hormones – BMR increases in hyperthyroidism and decreases in HypothyroidismAVERAGE 24 Kcal/m2/hour

                                 Proteins burned make proteins necessary for the body. 

Diet made up of Proteins only can lead to 

Rule of Thumb always relies on Balance 

One cannot live life by just playing THE GAME

SEE YOU IN THE GAME (Money)