Depending on factors like gender, age, height, weight, and physical activity, the daily calorie intake is anywhere from 1500 to 2500. It is higher for people who regularly exercise or lift weights or do more physical activity. If you want to lose half a kilogram per week, you can set a goal of cutting out 500 calories per day. Around 55-60% of calories should come from carbohydrates, 10-15% from proteins, and the rest from fats (with saturated or trans fat being <10% of total calories). Fats contain 9 calories per gram, whereas carbohydrates and proteins contain 4 calories per gram. The daily intake recommended for at least 1500 calories is therefore around 200-250g carbohydrates, 50g proteins, and 40-50g fat.
[Note: In the context of nutrition, the terms Kcal (kilocalories) and calories are used interchangeably and are considered the same.]
Carbohydrates
They are the body’s primary energy sources. Sugars like sucrose (from common sugar), fructose (from fruits), lactose (from milk), and maltose (from starch) are all broken down to glucose by digestion. Our cells generate energy from glucose, which is stored in ATP packets. The liver and muscles of the body store glucose as glycogen. Cereals, pulses, common sugar, some vegetables (like potatoes and beets), and some fruits (like bananas, apples, mango, and grapes) are the main source of carbohydrates in our diet.
In our diet, carbohydrates are another source of fiber. If the amount of fiber is high in the food item being consumed, the net carbohydrate caloric value is considered that much lower, and one needs less quantity to feel full. There are soluble and insoluble fibers. In order to prevent constipation, soluble fibers absorb water while insoluble fibers add bulk. Both of these actions help the stool pass more easily and effectively. Brown rice and whole wheat have good insoluble fiber. Fruits and vegetables are important sources of soluble fiber. Green vegetables and fruits like berries, citrus fruits (lemons, oranges), peaches, papaya, pineapple, watermelon, and kiwi, have good fiber content and are low in net carbohydrates. Pulses are a good source of protein and fiber in addition to carbohydrates. Common household items have an approximate net carbohydrate content of the following: 45-50g of cooked white or brown rice per 100g 13-15 grams per wheat chapati and bread slice 30 grams per medium potato 20-25g of cooked pulses (dal) per 100g 100g roasted mixed nuts (approx. 100 nuts): 30g
1 banana/1 apple/ 1 mango/ a cup of grapes: 25g
1 teaspoon sugar: 4g
45 to 50 grams (or two to three regular-sized biscuits) is the weight of one large pizza slice, one ready-made noodle pack, and one doughnut. Proteins
Proteins help in growth, repair, muscle building, and immunity, along with being a reserve source of energy. Animal sources of foods are rich in proteins, while among vegetarian sources, some dairy items, soy, nuts, and pulses have good amounts of proteins.
Certain stages in life require higher protein in diet like during growth and development, high physical activity, illness, convalescence (recovery phase), pregnancy-lactation, and in the elderly. A diet high in protein and low in carbohydrates can help you lose weight and control or lower your risk of lifestyle diseases like diabetes, cardiovascular disease, polycystic ovary syndrome, and hypertension. Guava, kiwi, cherries, avocado, apricots, jackfruit, and resins are among the fruits that are high in proteins. The approximate amount of protein in common daily items is as follows-
100g soy chunks: 50g
6g per boiled egg 25-30g of chicken, fish, or meat per 100g 10-15g cooked pulses per 100g 18-20g per 100 grams of roasted mixed nuts (roughly 100 nuts). 100g cheese/cheddar: 25g
15-20g paneer/100g tofu 100 ml of milk: 3g Fats
Fats are both a component of the cell membranes of our tissues and a source of reserve energy. The majority of fat in the diet comes from butter and oils. Foods like butter, ghee, palm/coconut oils, cheese, and red meat (beef/pork/lamb) have high amounts of saturated fat, therefore are better taken sparingly. Sunflower, safflower, sesame, rice bran, and olive oils are examples of unsaturated oils, which contain poly and mono unsaturated fatty acids (PUFA and MUFA). Omega-3 PUFAs, which are found in fish, flaxseed, soy, canola, and walnut oils, have positive effects on blood cholesterol and triglycerides levels and are anti-inflammatory. Cooking oils, ghee, and butter have 4-5g of fat per teaspoon.
Nuts like cashews, walnuts, and almonds have about 40-50g fat/100g.
