How to control our diet??

Hello again....Assalamualaikum....:)

S.M.I.L.E!!! :)) how are u my beloved readers? hope all of u're always in the PINK of health...:D (not blue not yellow, ahaks!), seems like a long time i never update this blog...sorry morry, i have been very-very busy bee for last month...now, i just finished my 1st week working in the internal medicine rotation (have successfully passed my O&G rotation last week) Alhamdulillah...thank you Allah The Almighty...:)) 

Okay, *straight to the point*...as i had promised to all of you (especially my facebook's  friends), that i wanna teach u ols how to calculate our calories intake per day..so, today is the day!!! haha...insyaAllah..

HOW TO CONTROL OUR DIET?? to control our diet, the important thing is, we must know how much the calories that we must take each day..the daily calories intake is different for each person..ok, i will teach u here...step by step..

Don't be like this!

1st, we must know our ideal body weight, there are 2 ways to measure our ideal body weight (IBW):

i) IBW = (height in cm - 100) - [0.1x(height in cm - 100)]    ==> this is the fastest way

ii) IBW = Body Mass Index (BMI) = BW in kg / (height in meter x height in meter) 

The interpretation,

 

*for female : 13-17 - underweight, 19-24 - ideal, 24.1-25.9 - overweight, 26-31 - obesity

 

*for male : 14-18 - underweight, 20-25 - ideal, 25.1-27.9 - overweight, 28-33 - obesity

2nd, we must know how much our basal calories (BC), but, before that, what is basal calories?? 

Basal Calories are the calories that ur body burns daily doing an individuals normal activites. Also known as BMR (Basal Metobolic Rate) it is based on ur height, weight, age and life style  (sedetary, lightly active, moderately active, highly active). Basal calories are used to determine how many calories someone needs to consume or burn daily in order to gain, loose, or maintain their weight.

There are also have 2 ways to measure the BC :

i) using a formula (Harris Benedict Equation/Principle)


*Calculate the Basal Metabolism Rate (BMR) :

BMR calculation for male	BMR = 66.5 + (13.75 x weight in kg) + (5.003 x height in cm)  - (6.775 x age in years)
BMR calculation for male	BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.76 x age in years)
BMR calculation for female	BMR = 655.1 + (9.563 x weight in kg) + (1.850 x height in cm) - (4.676 x age in years)
BMR calculation for female	BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

*Applying the Harris-Benedict Principle :

Little to no  exercise	Daily calories needed = BMR x 1.2
Light exercise (1–3 days per week)	Daily calories needed = BMR x 1.375
Moderate exercise (3–5 days per week)	Daily calories needed = BMR x 1.55
Heavy exercise (6–7 days per week)	Daily calories needed = BMR x 1.725
Very heavy exercise (twice per day, extra heavy workouts)	Daily calories needed = BMR x 1.9

Using the formula above, lets say a 24-year-old, 80 kg male who is 180 cm would have a BMR of 1900. If he exercised moderately, he would multiply his BMR by his activity level (1900 x 1.55) to determine daily calorie requirements, which would be 2945 kcal per day to keep his weight at 80 kg. This may seem like a high calorie intake, but his activity level requires it. This individual would exercise normally but not lose weight. The same individual without the exercise routine would only be able to consume 2273 kcal per day without gaining weight.

ii) fastest way


(40-50) x IBW = ?? kcal

3rd, when we get our daily caloried needed (kcal), we must know the proportion of nutrient that we need in our daily diet..

i) Carbohydrate : 60-75% x daily calories needed

ii) Protein : 10-15% x daily calories needed

iii) Fat : 10-25% x daily calories needed

*Vitamin C : 300-400mg/daily

*Vitamin A : 25,000-50,000 IU/daily (acts as antioxidant)

*Vitamin E : 100-400 U/daily (acts as antioxidant)

*K/Na/Cl : 45-145 meq/daily

*Ca : 60 meq/daily

*Mg : 35 meq/daily

*Phosphate : 23mmol/daily

So, in order to convert it to foods, i just know these 3 main nutrient...which are :

*4g carbohydrate = 1 kCal

*4g protein = 1 kCal

*9g fat = 1 kCal


 Okay, u can start to control ur diet by start to calculate ur daily calories needed...hehe..eat healthy, stay healthy!! 

Don't treat ur children like this!

Regards,

~Dr. Berry~