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# Title: Calculate the amount of calories that I take everyday.

Introduction:
Calorie means a unit for measuring how much energy food produces. Good
nutrition means getting enough macronutrients and micronutrients. Macronutrients
contain calories (energy): proteins, carbohydrates, and fats. We get calories from the
primary foods like protein, carbohydrate and fats. Proteins are sometimes described as
long necklaces with differently shaped beads. Each bead is a small amino acid. These
amino acids can join together to make thousands of different proteins. We get protein
from foods like meat, eggs, fish, vegetables etc. Carbohydrates are the main energy
source for the human body. Chemically, carbohydrates are organic molecules in which
carbon, hydrogen, and oxygen bond together in the ratio: Cx(H2O)y. We get carbohydrates
from different foods like potato, breads, rice etc. Fat is also an important part of a healthy
diet. And little kids, especially, need a certain amount of fat in their diets so the brain and
nervous system develop correctly. But excess fat results to coronary heart disease,
obesity.

Now here is a chart where I have shown the recent body condition of my parents and mine.

## Myself 20 Male 5.5 53 kg

My Father 45 Male 5.4 79kg
My Mother 37 Female 5.2 69 kg

My Breakfast

In this table I have tried to show what types of food I take in my breakfast and how much
calories I get from my breakfast.

Classification of Food
Items Calculation of p, Total Calories
Protei Carbohydrate Fat c&f
n (c) (f)
(p)
1. Bread 3.7 25.7 0.9 3.7X4=14.8
11.7X4=46.8
0.9X9=8.1 69.7
2. Egg(poac 6.3 0.4 5.0 6.3X4=25.2
hed) 0.4X4=1.6
5.0X9=45 71.8
3. Tea 0.0 0.30 0.0 0.0*4=0
0.3*4=1.2
0.0*9=0 1.2
4. Water 0.0 50 0.0 0.0*4=0
50*4=200
0.0*9=0 200
Total= 10 76.4 5.9 - 551.2

## Note: All values are in grams.

My Lunch

Below this table I have tried to show what foods I usually take in my lunch and how much
calories I gain.

Classification of Food
Items Calculation of p, Total Calories
Protei Carbohydrate Fat c&f
n (c) (f)
(p)
1. Rice 2 44.5 0.4 2*4=8
44.5*4=178
0.4*9=3.6 185
2. Beef 14.8 0.0 5.3 14.8*4=59.2
0.0*4=0
5.3*9=47.7 106.9
3. Vegetabl 5 16 0 5*4=20
e 16*4=64
0*9=0 84
4. Salad 2.6 6.7 0.1 2.6*4=10.4
6.7*4=26.8
0.1*9=0.9 38.1
5. Water 0.0 50 0.0 0.0*4=0
50*4=200
0.0*9=0 200
Total= 24.4 117.2 5.8 - 614
Note: All values are in grams.
My Dinner

And below this table I have also showed what kind of foods I take in my dinner and how
much calories I get from these. I do not take much food in dinner.

Classification of Food
Items Calculation of p, Total Calories
Protei Carbohydrate Fat c&f
n (c) (f)
(p)
1. Rice 2 44.5 0.4 2*4=8
44.5*4=178
0.4*9=3.6 185
2. Beef 14.8 0.0 5.3 14.8*4=59.2
0.0*4=0
5.3*9=47.7 106.9
3. Vegetable 2.6 6.7 0.1 2.6*4=10.4
0.1*9=0.9 38.1
4. Papaya 0.9 13.7 0.2 0.9*4=3.6
13.7*4=54.8
0.2*9=1.8 60.2
5. Cucumber 0.3 1.9 0.1 0.3*4=1.2
1.9*4=7.6
0.1*9=0.9 9.7
6. Water 0.0 50 0.0 0.0*4=0
50*4=200
0.0*9=0 200
7. Honey 0.1 8.5 0.0 0.1*4=0.4
8.5*4=34
0.0*9=0 34.4
8. Milk 0.9 1.5 0.3 0.9*4=3.6
1.5*4=6
0.3*9=2.7 15
Total= 21.6 126.8 6.4 - 649.3
Note: All values are in grams.
My Balance Diet:

We learn that balanced diet for an adult of 70kg requiring 3,000 calories per day should
contain the following Protein: 70 g, Fats: 50 g & Carbohydrate: 440 g. And the proportion of
Fat, protein and carbohydrate should approx. be 1:1:4 respectively.

So, the balanced diet for me of 50 kg requiring 2142 calories per day should contain the
following: Fat 35g, protein 78g & Carbohydrates: 314 g and the ratio of p, c & f is

## Total Intake Addition Total Standard Balance Total calories

Protein 10 +24.4+21.6 56 g 50 g (6) more
1814.5
Carbohydrat 76.4+117.2+126.8 320.4 g 314 g (6.4) more
e
Fat 5.9+5.8+6.4 18.1 g 35 g (16.9) less

Conclusion:
After the above discussion I have known that my balance diet or taking the
amount of calorie is almost perfect. I know how much food and nutrition are needed to fit my
body. There is a balance rule I maintain during taking foods all day long. If I can keep this
balance diet of food then in future I can easily lead a healthy life.