Nutrition Calculations PDF

# Nutrition Calculations ## Body Mass Index (BMI) - Body weight for a given height of a person with good health and long lifespan is considered as Ideal body weight. - A much simpler and more acceptable measure is the ratio of weight and height. - It estimates total body mass and correlates highly...

# Nutrition Calculations ## Body Mass Index (BMI) - Body weight for a given height of a person with good health and long lifespan is considered as Ideal body weight. - A much simpler and more acceptable measure is the ratio of weight and height. - It estimates total body mass and correlates highly with the % of body fat. - The ideal ranges of weights for a given height are provided by WHO. - WHO is useful for categorizing persons as normal (ideal), under nourished and overweight or obese. - Weight is in kg and height in meters. - A higher number means more fat and a lower number means less fat. - The range for good health is between 18.5 and 25. - Up to 28 is acceptable if over age 50. - Obesity is from 30 to 40 and morbid obesity is over 40. - Severe malnutrition is 17.5 and lower. ## Daily Calorie Needs - In addition to weight and height, the calories needed to maintain that weight depend upon gender, age, and activity. - Activity is estimated from the number of minutes spent exercising each day, including walking. ## Balanced Diet How is the number of servings in each food group determined for a balanced diet at a particular calorie intake? - A balanced diet includes servings from each food group during each day. - Use a calculator to convert any calorie goal between 1000 and 9800 into the number of servings needed from each food group each day. - The number of calories entered will be rounded to the nearest 200 to generate the list of servings. ## Food Group Serving Sizes & Example | Category | Serving Sizes | Examples | | ------------- | ------------- | ------------- | | Grains | 1 oz or 30 g | 1 slice bread, ½ cup or 125 mL cooked rice | | Vegetables | 1½ cup or 120 mL | tennis ball-sized serving | | Fruits | 1½ cup or 120 mL | tennis ball-sized serving or medium-sized piece of fruit (apple, orange, peach) or ½ cup of juice | | Dairy (milk group) | 1 cup or 240 mL | 1 cup low-fat milk or yogurt | | | 2 oz or 60 g | 2 dominoes-sized pieces of cheese | | Meat & beans | 3 oz or 90 g | card deck-sized piece of lean meat, ½ cup beans, checkbook-sized piece of fish | | Vegetable oil | 1 tablespoon or 15 mL | in cooking, gravies, or dressings | | Extra calories | 120 calories | small piece of cake, ½ candy bar, 2 golf ball-sized scoops of ice cream | ## Activity Factor The factor for the level of activity should be determined from the table below considering the number of minutes spent walking or exercising each day. | Activity Level | Boys (3-18) | Girls (3-18) | Men (>19) | Women (>19) | | ------------- | ------------- | ------------- | ------------- | ------------- | | Sedentary | 1.0 | 1.0 | 1.0 | 1.0 | | < 30 minutes | 1.13 | 1.16 | 1.11 | 1.12 | | 30-60 minutes | 1.26 | 1.31 | 1.25 | 1.27 | | > 60 minutes | 1.42 | 1.56 | 1.48 | 1.45 |