NE 105.2 NUTRITION ANALYSIS

Hand Calculations of Food/Diet Evaluation

NE 105.2 Key Terms

• Macronutrients

• Micronutrients

• Calories

• Ounce

• Gram

• Milligram

• Microgram

Macronutrients

Nutrients required by the body in

great amounts.

carbohydrates, proteins, fats, water, & air

Micronutrients

Nutrients required

by the body

in small quantities.

vitamins & minerals

Sources of Food Tables

• Nutrition Facts Desk Reference (Art Ulene)• Whole Food Facts (Evelyn Roehl)• USDA.GOV• Paavo Airola (originally from the USDA)• Nutrition Counter (UC Berkeley Wellness Letter)• Let’s Have Healthy Children (Adele Davis)• Cookbooks

How to Use Food Tables

• When computer not available, single food• Sources vary

(metric/English, serving size - answers will vary)• Rarely show organic vs non-organic*• Sometimes info not shown, so combine sources*• May not contain common foods*

*This will be true also for computer tools

Portion Comparisons (standardized to 100 grams)

• 3/8 cup fluid• 1/4 cup dry measure• 3-1/4 ounce milk or yogurt• slightly more than 1 cup leafy vegetable• 3/4 cup root vegetable• 5-1/2 ounces nuts and seeds• 2/3 cups sliced fruit• 1/2 cup cereal grain, uncooked• 7 T cooking oil• 5 T honey, molasses

Conversion

cups ounces Tablespoons teaspoons grams milligrams 1 c 8 oz 16 T 48 t

1/16 c 1/2 oz 1 T 3 t 1/48 c 1/8 oz 1/3 T 1 t

1 oz 1/16 lb 28.35 g ~ 30 g .03527 oz ~ .04 1 g 1000 mg

Review: Ratios Ranges (Carbs, Protein, Fat)

•Building (30-45%, 25-30%, 30-40%)

•Balancing (50-70%, 15-25%, 15-25%)

•Cleansing (60-80%, 10%-20%, 10%-20%)

Class exercise- using Food Tables

Using worksheet, identify the macronutrient and micronutrient quantities per 100 gram servings of the following foods:

•Lemon•Tofu•Cheddar cheese•Kale•Butter•Apple

•Yogurt•Almonds•Chocolate•Eggs•Sweet potatoes•Brown rice

Calorie

• Unit of energy.• Supplied by macronutrients

– Carbs– Protein– Fat

• The amount of heat necessary to raise 1 gram of water 1 degree Centigrade.

Ideal Calories/Day

• ideal wt. x 10 = base cal• ideal wt. x activity factor = activity cal

(3= sedentary, 5=moderate, 10=heavy)• base cal + activity cal = desired cal

Ideal Calories/Day

• ideal wt. x 10 = base cal• ideal wt. x activity factor = activity cal

(3= sedentary, 5=moderate, 10=heavy)• base cal + activity cal = desired cal

Example: 180lb male, wants to be 170lb, works out 3x wkly

Ideal Calories/Day

• ideal wt. x 10 = base cal• ideal wt. x activity factor = activity cal

(3= sedentary, 5=moderate, 10=heavy)• base cal + activity cal = desired cal

Example: 180lb male, wants to be 170lb, works out 3x wkly

170 x 10 = 1700

170 x 5 = 750

1700 + 750 = 2450 desired calories to lose weight

Converting Macronutrients to Calories

1 Gram = ? CaloriesCarbs = 4 Fat = 9Protein = 4 Alcohol = 7

Macronutrients to Calories Basic

1 Gram = _____ CaloriesCarbs = 4 Fat = 9

Protein = 4 Alcohol = 7

Examples:

100grams of carbs x 4 = 400 cal

100grams of protein x 4 = 400 cal

100grams of fat x 9 = 900 cal

Calculation Macronutrients to Calories (k)

60 gr/protein = 60 x 4= 240 calories

200 gr/carbs = 200 x4 = 800 calories

40 gr/fat = 40 x9 = 360 calories

Total 1400 calories

Which Direction is it? A, B or C?

Divide 240/1400 = % of Protein

Divide 800/1400 = % of Carbs

Divide 360/1400 = % of Fats

Which Direction is it? A, B or C?

Divide 240/1400 = 17% of Protein

Divide 800/1400 = 57% of Carbs

Divide 360/1400 = 26% of Fats

Evaluating Meals

Macronutrients

to Calories

to Diet Direction

Evaluating Meals

• Find grams of each macronutrient.

• Compute calories per each. (x4 or x9)

• Add total calories.

• Figure % for each macronutrient. (/total)

• Compute percent & direction.

Macronutrients to Calories

• Find grams of each macronutrient.• Compute calories per each. (x4 or x9)• Add total calories.• Figure ratio for each macronutrient. (/total)• Compute percent & direction.

Example Carbs Protein Fat

Grams: 455 65 50

Calories:

Ratio:

%:

Macronutrients to Calories

• Find grams of each macronutrient.• Compute calories per each. (x4 or x9)• Add total calories.• Figure ratio for each macronutrient. (/total)• Compute percent & direction.

Example Carbs Protein Fat

Grams: 455x4 65 x4 50 x9

Calories: 1820 260 450

Ratio:

%:

Macronutrients to Calories

• Find grams of each macronutrient.• Compute calories per each. (x4 or x9)• Add total calories.• Figure ratio for each macronutrient. (/total)• Compute percent & direction.

Example Carbs Protein Fat

Grams: 455 65 50Calories: 1820 + 260 + 450 = 2530 totalRatio:%:

Macronutrients to Calories

• Find grams of each macronutrient.• Compute calories per each. (x4 or x9)• Add total calories.• Figure ratio for each nutrient. (/total)• Compute percent & direction.

Example Carbs Protein Fat

Grams: 455 65 50Calories: 1820 260 450 = 2530 totalRatio: 1820/2530 260/2530 450/2530%:

Macronutrients to Calories

• Find grams of each macronutrient.• Compute calories per each. (x4 or x9)• Add total calories.• Figure ratio for each nutrient. (divide by total k)

• Compute percent & direction.

Example Carbs Protein Fat

Grams: 455 65 50Calories: 1820 260 450 = 2530 totalRatio: 1820/2530 260/2530 450/2530%: 73 10 17

Cleansing

Jack-in-the-BoxCalculate calories & direction

Source: www.JackintheBox.com

Creating Meals with Diet Direction

Diet Direction

> Calories >

Macronutrients

Creating Meals with Diet Direction

• Decide diet direction and ratios.

• Find desired calories.

• Figure calories per nutrient. (cal x %)

• Compute grams per nutrient. (/4 or /9)

Calories to Macronutrients

• Decide diet direction and ratios.

• Find desired calories.

• Figure calories per nutrient. (cal x %)

• Compute grams per nutrient. (/4 or /9)

Example Carbs Protein Fat

Balancing %: 50% 25% 25%

? cal desired:

Desired grams:

Calories to Macronutrients

• Decide diet direction and ratios.

• Find desired calories.

• Figure calories per nutrient. (cal x %)

• Compute grams per nutrient. (/4 or /9)

Example Carbs Protein Fat

Balancing %: 50% 25% 25%

2100 cal desired:

Desired grams:

Calories to Macronutrients

• Decide diet direction ratio.• Find desired calories.• Figure calories per nutrient. (cal x %)• Compute grams per nutrient. (/4 or /9)

Example Carbs Protein Fat

Balancing %: 2100x50% 2100 x 25% 2100x25%

2100 cal desired: 1050 525 525

Desired grams:

Calories to Macronutrients

• Decide diet direction ratio.• Find desired calories.• Figure calories per nutrient. (cal x %)• Compute grams per nutrient. (/4 or /9)

Example Carbs Protein Fat

Balancing %: 50 25 25

2100 cal desired: 1050/4 525/4 525/9

Desired grams: 262 131 58

Class exercise I – Using Food Tables

Using worksheet (p 379) and the appropriate texts, identify the macronutrient and micronutrient quantities per 100 gram servings of the following foods:

•Lemon•Tofu•Cheddar cheese•Kale•Butter•Apple

•Yogurt•Almonds•Chocolate•Eggs•Sweet potatoes•Brown rice

Class exercise II

Using hand calculation worksheet (p380) & Sample Food Plans (p374-5), calculate the percentage of macronutrient calories and diet direction for one of the following plans:

• SAD• Eating for Health • Vegan • Zone• Atkins Diet

Summary

So given how hard it is, it’s great to have computers.

Next class: bring laptops